{"id":3206,"date":"2017-12-06T15:33:39","date_gmt":"2017-12-06T14:33:39","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=3206"},"modified":"2019-09-19T19:03:09","modified_gmt":"2019-09-19T17:03:09","slug":"fitness-hiver-musculation-bras","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-bras","title":{"rendered":"En forme pour skier #7 : musculation des bras"},"content":{"rendered":"<p>Bien que les muscles les plus utilis\u00e9s sur les skis soient les jambes et les fessiers, les bras sont \u00e9galement sollicit\u00e9s. Il est donc important de les entra\u00eener correctement avant les vacances aux sports d\u2019hiver.<!--more--><\/p>\n<p>C\u2019est pourquoi ils font l\u2019objet de l\u2019\u00e9pisode 7 de la <a title=\"Exercices En forme pour skier\" href=\"https:\/\/www.checkyeti.com\/blog\/fr\/tag\/en-forme-pour-skier\">s\u00e9rie de 8 exercices de pr\u00e9paration au ski<\/a> d\u00e9velopp\u00e9s par le champion olympique G\u00fcnther Matzinger &#8211; \u00e9galement cr\u00e9ateur de la <a title=\"SportboXX\" href=\"http:\/\/shop.sportboxx.eu\/\" target=\"_blank\" rel=\"noopener\">SportboXX<\/a> &#8211; avec des moniteurs de ski exp\u00e9riment\u00e9s.<\/p>\n<h2>C\u2019est parti pour la musculation des bras<\/h2>\n<p style=\"text-align: center;\">Avec <a title=\"\u00c9cole de Ski de Stefan Baumgartner\" href=\"https:\/\/www.checkyeti.com\/fr\/Stefan\">Stefan Baumgartner<\/a><\/p>\n<p style=\"text-align: center;\">Directeur d\u2019\u00e9cole de ski \u00e0 Saalbach-Hinterglemm (Salzbourg, Autriche)<\/p>\n<figure id=\"attachment_3114\" aria-describedby=\"caption-attachment-3114\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-thumbnail wp-image-3114\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-150x150.jpg\" alt=\"Portrait de Stefan Baumgartner.\" width=\"150\" height=\"150\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-150x150.jpg 150w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-300x300.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-768x768.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-1024x1024.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-100x100.jpg 100w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner.jpg 1044w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-3114\" class=\"wp-caption-text\">Stefan Baumgartner<\/figcaption><\/figure>\n<blockquote>\n<p style=\"text-align: center;\">&#8220;Pour le ski de fond comme pour le ski de randonn\u00e9e, les bras doivent r\u00e9pondre pr\u00e9sents !&#8221;<\/p>\n<\/blockquote>\n<p>Au sommaire :<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"#instructions\">Mode d\u2019emploi<\/a><\/li>\n<li><a href=\"#pompesinversees\">Pompes invers\u00e9es<\/a><\/li>\n<li><a href=\"#extensionslaterales\">Extensions lat\u00e9rales des triceps<\/a><\/li>\n<li><a href=\"#pompesaymetriques\">Pompes asym\u00e9triques<\/a><\/li>\n<\/ul>\n<h3 id=\"instructions\">Mode d&#8217;emploi :<\/h3>\n<ul>\n<li><strong>\u00c9chauffez-vous<\/strong> avant chaque s\u00e9ance<\/li>\n<li><strong>Choisissez vous-m\u00eame<\/strong>\u00a0le nombre d\u2019exercices que vous voulez effectuer, en fonction de vos capacit\u00e9s et de l\u2019intensit\u00e9 souhait\u00e9e<\/li>\n<li>Dans l\u2019id\u00e9al commencez l\u2019entra\u00eenement environ 3 mois avant votre s\u00e9jour au ski et faites <strong>2 \u00e0 3 s\u00e9ances par semaine<\/strong>.<\/li>\n<\/ul>\n<p>&nbsp;<\/li>\n<li style=\"list-style-type: none;\">Rep\u00e9rez-vous gr\u00e2ce au code couleurs :\n<figure id=\"attachment_2692\" aria-describedby=\"caption-attachment-2692\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2692\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs.jpg\" alt=\"Les couleurs donnent un aper\u00e7u de la difficult\u00e9 de l\u2019exercice.\" width=\"2000\" height=\"620\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-300x93.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-768x238.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-1024x317.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-2692\" class=\"wp-caption-text\">Gr\u00e2ce aux pastilles de couleur rep\u00e9rez le nombre d\u2019exercices que vous devez effectuer ou leur dur\u00e9e, selon votre niveau de forme<\/figcaption><\/figure>\n<h3 id=\"pompesinversees\">Pompes invers\u00e9es<\/h3>\n<figure id=\"attachment_3216\" aria-describedby=\"caption-attachment-3216\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3216\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_pompes_inversees.jpg\" alt=\"Description de l\u2019exercice des pompes invers\u00e9es.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_pompes_inversees.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_pompes_inversees-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_pompes_inversees-768x461.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_pompes_inversees-1024x614.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3216\" class=\"wp-caption-text\">Les pompes invers\u00e9es permettent de muscler \u00e0 la fois les bras et les abdominaux<\/figcaption><\/figure>\n<ul>\n<li>Mettez-vous en appui sur vos bras tendus et vos pieds, visage tourn\u00e9 vers le haut<\/li>\n<li>Abaissez le haut de votre corps en fl\u00e9chissant les bras<\/li>\n<li>Faites attention \u00e0 ce que vos fesses ne touchent pas le sol<\/li>\n<li>Revenez \u00e0 la position initiale<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 id=\"extensionslaterales\">Extensions lat\u00e9rales des triceps<\/h3>\n<figure id=\"attachment_3217\" aria-describedby=\"caption-attachment-3217\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3217 size-full\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_triceps.jpg\" alt=\"Consignes pour effectuer les extensions lat\u00e9rales des triceps.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_triceps.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_triceps-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_triceps-768x461.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_triceps-1024x614.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3217\" class=\"wp-caption-text\">Cet exercice d\u2019extensions permet de renforcer le torse, en plus des bras<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Allongez-vous sur le c\u00f4t\u00e9<\/li>\n<li>Avec le bras du dessous, attrapez l\u2019\u00e9paule oppos\u00e9e et appuyez-vous sur le sol \u00e0 l\u2019aide de l\u2019autre bras<\/li>\n<li>Soulevez-vous du sol \u00e0 l\u2019aide de ce bras, jusqu\u2019\u00e0 ce qu\u2019il soit tendu<\/li>\n<\/ul>\n<h3 id=\"pompesaymetriques\">Pompes asym\u00e9triques<\/h3>\n<figure id=\"attachment_3215\" aria-describedby=\"caption-attachment-3215\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3215\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_pompes_asymetriques.jpg\" alt=\"Instructions pour effectuer l\u2019exercice des pompes asym\u00e9triques.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_pompes_asymetriques.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_pompes_asymetriques-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_pompes_asymetriques-768x461.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/12\/fitness_hiver_bras_pompes_asymetriques-1024x614.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3215\" class=\"wp-caption-text\">Les pompes asym\u00e9triques, ce sont des pompes classiques mais en plus difficile<\/figcaption><\/figure>\n<ul>\n<li>Position de d\u00e9part : position de pompes classiques mais avec un bras positionn\u00e9 en avant et l\u2019autre en arri\u00e8re<\/li>\n<li>Abaissez votre corps en pliant les bras<\/li>\n<li>Revenez \u00e0 la position initiale<\/li>\n<li>Alternative plus facile : Appuyez-vous sur les genoux au lieu des pieds<\/li>\n<\/ul>\n<p>Bien jou\u00e9 ! Vous \u00eates pr\u00eat \u00e0 vous lancer sur les pistes avec des triceps parfaitement entra\u00een\u00e9s !<\/p>\n<p>Cela vaut le coup de commencer votre entra\u00eenement d\u00e8s maintenant. D\u00e9couvrez pourquoi <a title=\"Interview de G\u00fcnther Matzinger\" href=\"https:\/\/www.checkyeti.com\/blog\/fr\/en-forme-skier-interview-champion\">dans cette interview du cr\u00e9ateur de la SportboXX G\u00fcnther Matzinger<\/a>.<\/p>\n<p>&nbsp;<\/p>\n\n<p>&nbsp;<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bien que les muscles les plus utilis\u00e9s sur les skis soient les jambes et les fessiers, les bras sont \u00e9galement sollicit\u00e9s. Il est donc important de les entra\u00eener correctement avant les vacances aux sports d\u2019hiver.<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_generate-full-width-content":"","footnotes":""},"categories":[128],"tags":[525],"coauthors":[275],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>En forme pour skier #7 : musculation des bras<\/title>\n<meta name=\"description\" content=\"S\u00e9rie n\u00b07 : Les bras font partie des muscles sollicit\u00e9s sur les pistes de ski. 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Voici des exercices pour les muscler correctement en vue de l'hiver.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-bras#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-bras\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-bras#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\/\/www.checkyeti.com\/blog\/it\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"En forme pour skier #7 : musculation des bras\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/#\/schema\/person\/17fc9e4f7a90a74414f480683908314f\",\"name\":\"Marie-Liesse\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/2590fe8ea5c3569e88c91e6570cc705f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/2590fe8ea5c3569e88c91e6570cc705f?s=96&d=mm&r=g\",\"caption\":\"Marie-Liesse\"},\"url\":\"https:\/\/www.checkyeti.com\/blog\/author\/marie-liesse\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","lang":"fr","translations":{"fr":3206,"de":634,"it":3845,"en":10881},"pll_sync_post":[],"_links":{"self":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/3206"}],"collection":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/comments?post=3206"}],"version-history":[{"count":14,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/3206\/revisions"}],"predecessor-version":[{"id":4261,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/3206\/revisions\/4261"}],"wp:attachment":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/media?parent=3206"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/categories?post=3206"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/tags?post=3206"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/coauthors?post=3206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}