{"id":3257,"date":"2017-11-22T16:57:37","date_gmt":"2017-11-22T15:57:37","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=3257"},"modified":"2019-09-19T19:03:37","modified_gmt":"2019-09-19T17:03:37","slug":"fitness-hiver-renforcement-epaules","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-renforcement-epaules","title":{"rendered":"En forme pour skier # 5 : renforcement des \u00e9paules"},"content":{"rendered":"<p>Des \u00e9paules bien entra\u00een\u00e9es sont plus qu\u2019un avantage en ski : elles sont tr\u00e8s importantes dans l\u2019utilisation des b\u00e2tons ainsi que pour amortir les chutes. Voici une s\u00e9rie d\u2019exercices pour vous aider \u00e0 renforcer vos \u00e9paules. <!--more-->Elle correspond \u00e0 l\u2019\u00e9tape n\u00b0 5 du <a title=\"Exercices En forme pour skier\" href=\"https:\/\/www.checkyeti.com\/blog\/fr\/tag\/en-forme-pour-skier\">programme d\u2019entra\u00eenement pour le ski<\/a>, d\u00e9velopp\u00e9 par des moniteurs de ski exp\u00e9riment\u00e9s et le fondateur de <a title=\"SportboXX\" href=\"https:\/\/shop.windhund.com\/\" target=\"_blank\" rel=\"noopener\">SportboXX<\/a> \u00a0&#8211; et champion olympique &#8211; G\u00fcnther Matzinger.<\/p>\n<h2>C\u2019est parti pour le renforcement des \u00e9paules<\/h2>\n<p style=\"text-align: center;\">Avec <a title=\"\u00c9cole de Ski de Thomas Vau\" href=\"https:\/\/www.checkyeti.com\/fr\/Schigong\">Thomas Vau<\/a><\/p>\n<p style=\"text-align: center;\">Moniteur de ski dipl\u00f4m\u00e9 d\u2019\u00c9tat, r\u00e9gion de l\u2019Arlberg (Tyrol autrichien)<\/p>\n<figure id=\"attachment_2691\" aria-describedby=\"caption-attachment-2691\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2691 size-thumbnail\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness-hiver-thomas-vau-150x150.jpg\" alt=\"Portrait de Thomas Vau\" width=\"150\" height=\"150\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness-hiver-thomas-vau-150x150.jpg 150w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness-hiver-thomas-vau-300x300.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness-hiver-thomas-vau-768x768.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness-hiver-thomas-vau-100x100.jpg 100w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness-hiver-thomas-vau.jpg 772w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-2691\" class=\"wp-caption-text\">Thomas Vau<\/figcaption><\/figure>\n<blockquote>\n<p style=\"text-align: center;\">&#8220;Des \u00e9paules solides ne sont pas utiles uniquement pour porter vos skis mais aussi pour un bon \u00e9quilibre de la partie sup\u00e9rieure du corps.&#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=\"#harlow\">Harlow altern\u00e9<\/a><\/li>\n<li><a href=\"#moulinettes\">Moulinettes<\/a><\/li>\n<li><a href=\"#mainsenlair\">Mains en l&#8217;air<\/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> le 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=\"harlow\">Harlow altern\u00e9<\/h3>\n<figure id=\"attachment_3258\" aria-describedby=\"caption-attachment-3258\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3258\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-harlow-alterne.jpg\" alt=\"Description du Harlow.\" width=\"2000\" height=\"1008\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-harlow-alterne.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-harlow-alterne-300x151.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-harlow-alterne-768x387.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-harlow-alterne-1024x516.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3258\" class=\"wp-caption-text\">L\u2019exercice du Harlow muscle \u00e0 la fois les \u00e9paules et le dos<\/figcaption><\/figure>\n<ul>\n<li>Allongez-vous sur le ventre et tendez un bras devant et l\u2019autre en arri\u00e8re contre votre corps<\/li>\n<li>Inversez lentement leurs positions respectives<\/li>\n<li>Alternative : effectuez l\u2019exercice en faisant faire les m\u00eames mouvements \u00e0 vos bras simultan\u00e9ment<\/li>\n<\/ul>\n<h3 id=\"moulinettes\">Moulinettes<\/h3>\n<figure id=\"attachment_3260\" aria-describedby=\"caption-attachment-3260\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3260\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-moulinettes.jpg\" alt=\"Mod\u00e8le pour r\u00e9aliser les petits cercles avec les bras.\" width=\"2000\" height=\"1008\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-moulinettes.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-moulinettes-300x151.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-moulinettes-768x387.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-moulinettes-1024x516.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3260\" class=\"wp-caption-text\">Ces petits cercles des bras sont un excellent exercice pour renforcer ses \u00e9paules<\/figcaption><\/figure>\n<ul>\n<li>Allongez-vous sur le ventre<\/li>\n<li>Soulevez l\u00e9g\u00e8rement les bras et gardez-les tendus<\/li>\n<li>Faites de petits cercles rapides avec les bras, vers l\u2019avant puis vers l\u2019arri\u00e8re<\/li>\n<\/ul>\n<h3 id=\"mainsenlair\">Mains en l&#8217;air<\/h3>\n<figure id=\"attachment_3259\" aria-describedby=\"caption-attachment-3259\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3259\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-mains-levees.jpg\" alt=\"Consignes pour bien effectuer l\u2019exercice de renforcement des \u00e9paules.\" width=\"2000\" height=\"1008\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-mains-levees.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-mains-levees-300x151.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-mains-levees-768x387.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-epaules-mains-levees-1024x516.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3259\" class=\"wp-caption-text\">Cette fa\u00e7on de lever les mains en l\u2019air contribue \u00e0 renforcer le syst\u00e8me des \u00e9paules<\/figcaption><\/figure>\n<ul>\n<li>Mettez-vous sur le ventre<\/li>\n<li>Tendez un bras en avant et un bras en arri\u00e8re<\/li>\n<li>En maintenant cette position, soulevez puis baissez vos bras dans des mouvements rapides<\/li>\n<\/ul>\n<p>Vos \u00e9paules commencent \u00e0 \u00eatre m\u00fbres pour le ski, f\u00e9licitations !<\/p>\n<p><a title=\"Interview de G\u00fcnther Matzinger\" href=\"https:\/\/www.checkyeti.com\/blog\/fr\/en-forme-skier-interview-champion\">D\u00e9couvrez dans cette interview du cr\u00e9ateur de la SportboXX G\u00fcnther Matzinger<\/a>, pourquoi le fitness est si important dans la pratique du ski.<\/p>\n<p>&nbsp;<\/p>\n\n<p>&nbsp;<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Des \u00e9paules bien entra\u00een\u00e9es sont plus qu\u2019un avantage en ski : elles sont tr\u00e8s importantes dans l\u2019utilisation des b\u00e2tons ainsi que pour amortir les chutes. Voici une s\u00e9rie d\u2019exercices pour vous aider \u00e0 renforcer vos \u00e9paules.<\/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 #5 : renforcement des \u00e9paules<\/title>\n<meta name=\"description\" content=\"S\u00e9rie n\u00b05 : Des \u00e9paules solides sont indispensables pour un bon \u00e9quilibre du haut du corps. 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