{"id":52368,"date":"2020-07-20T11:01:51","date_gmt":"2020-07-20T09:01:51","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/?p=52368"},"modified":"2021-03-21T14:28:40","modified_gmt":"2021-03-21T13:28:40","slug":"arriere-epaule-haut-des-pecs-45-min","status":"publish","type":"post","link":"https:\/\/www.ericfavre.com\/lifestyle\/arriere-epaule-haut-des-pecs-45-min\/","title":{"rendered":"COMMENT TRAVAILLER EFFICACEMENT L\u2019ARRI\u00c8RE D\u2019\u00c9PAULES ET LE HAUT DES PECS EN 45 MIN ?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"52368\" class=\"elementor elementor-52368\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-2bb63258 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2bb63258\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7ca6fdf9\" data-id=\"7ca6fdf9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-794f9d54 elementor-widget elementor-widget-text-editor\" data-id=\"794f9d54\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\tDans la vid\u00e9o suivante, anim\u00e9e par <a href=\"https:\/\/www.instagram.com\/essan.nfc\/\" target=\"_blank\" rel=\"noopener\"><strong>le pr\u00e9parateur physique Essan<\/strong><\/a>, d\u00e9couvrez comment travailler efficacement le haut des pecs et l\u2019arri\u00e8re d\u2019\u00e9paules, ou comment rattraper un retard musculaire sur ces zones-l\u00e0. Vous trouverez \u00e9galement un r\u00e9sum\u00e9 des points importants \u00e0 retenir de cette vid\u00e9o.\n\n\n\n&nbsp;\n<h2><strong>Les points importants \u00e0 retenir <\/strong><\/h2>\n&nbsp;\n<h3><strong>Exemple de s\u00e9ance de rappel\u00a0: <\/strong><\/h3>\nLes retards sur les hauts des pectoraux et l\u2019arri\u00e8re des \u00e9paules, sont des retards r\u00e9currents chez les pratiquants de musculation. Il est int\u00e9ressant d\u2019incorporer \u00e0 son programme d\u2019entrainement une s\u00e9ance de rappel sur ces zones-l\u00e0. La m\u00e9thode de superset agoniste\/antagoniste donne des r\u00e9sultats plut\u00f4t satisfaisants.\n\n&nbsp;\n\nPour rappel\u00a0:\n\nLe pectoral se divise en trois parties distinctes\n<ul>\n \t<li>Haut<\/li>\n \t<li>Milieu<\/li>\n \t<li>Bas<\/li>\n<\/ul>\nLes \u00e9paules se divise \u00e9galement en trois parties\u00a0:\n<ul>\n \t<li>Ant\u00e9rieure<\/li>\n \t<li>Lat\u00e9rale<\/li>\n \t<li>Post\u00e9rieure<\/li>\n<\/ul>\nDans cette s\u00e9ance de rappel, nous mettrons l&#8217;accent sur le delto\u00efde post\u00e9rieur et sur le haut des pectoraux.\n\nSuperset 1 : \u00c9l\u00e9vations \u00e0 la poulie basse \/ Tirage corde vers le visage* en 15 reps\n\n*Conseil\u00a0: Remplacez la corde par 2 poign\u00e9es afin de mieux \u00e9carter \u00e0 l\u2019approche du visage, mais \u00e9galement pour avoir une meilleure prise. La corde \u00e0 souvent tendance \u00e0 venir casser le poignet.\n\nPensez \u00e0 bien garder 1 seconde de contraction.\n\nSuperset 2 : \u00c9cart\u00e9 crois\u00e9 \u00e0 la poulie sur banc inclin\u00e9 \/ Oiseau sur banc inclin\u00e9\n\nSuperset 3 : D\u00e9velopp\u00e9 inclin\u00e9 \/ Tirage gorge sur banc inclin\u00e9\n\n&nbsp;\n<h3><strong>Les conseils du coach\u00a0: <\/strong><\/h3>\n<strong>Conseil\u00a01 :<\/strong> quand vous \u00eates d\u00e9butant, faites le d\u00e9velopp\u00e9 inclin\u00e9 banc \u00e0 la machine smith, ainsi vous ne perdrez pas en force ni en concentration en voulant \u00e9quilibrer la barre. Une fois que vous vous serez am\u00e9lior\u00e9, passez \u00e0 la barre libre.\n\n<strong>Conseil 2\u00a0:<\/strong> Vous devez suivre un programme qui est fait \u00e0 partir de vos points forts, de vos points faibles, combien de s\u00e9ances par semaine vous pouvez faire, \u00e0 quelle heure vous vous levez et vous couchez. Tous ces param\u00e8tres sont importants pour \u00e9tablir un programme d\u2019entrainement mais aussi une di\u00e8te personnalis\u00e9e, c\u2019est \u00e7a la cl\u00e9 de la r\u00e9ussite quand on veut atteindre un objectif.\n\n<strong>Conseil 3\u00a0:<\/strong> Lors que vous avez du mal \u00e0 ressentir un muscle travailler, deux petits conseils : r\u00e9alisez le posing juste apr\u00e8s le muscle qui a \u00e9t\u00e9 travaill\u00e9 et demandez \u00e0 votre partenaire d&#8217;entra\u00eenement de poser sa main sur le muscle que vous \u00eates en train de travailler, \u00e7a vous aidera \u00e0 \u00e9tablir cette connexion neuromusculaire. C&#8217;est un ensemble de choses, de petits d\u00e9tails, qui r\u00e9unis peuvent apporter une aide consid\u00e9rable.\n\n&nbsp;\n\n<strong>\u00a9video\u00a0: <\/strong><a href=\"https:\/\/www.instagram.com\/essan.nfc\/\" target=\"_blank\" rel=\"noopener\">@essan.nfc<\/a> <a href=\"https:\/\/www.instagram.com\/yedess_nfc\/\" target=\"_blank\" rel=\"noopener\">@yedess_nfc\u00a0<\/a> <a href=\"https:\/\/www.instagram.com\/marco_fit1985\/\" target=\"_blank\" rel=\"noopener\">@marco_fit1985<\/a>\u00a0 <a href=\"https:\/\/www.instagram.com\/nicolas_tranchant\/\" target=\"_blank\" rel=\"noopener\">@nicolas_tranchant<\/a>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-63dffcf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"63dffcf\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a4104f6\" data-id=\"a4104f6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8e68029 elementor-widget elementor-widget-EricFavre_Slide\" data-id=\"8e68029\" data-element_type=\"widget\" data-widget_type=\"EricFavre_Slide.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t \r\n\t\t<div class=\"acmp_slide\" style=\"text-align: center;\" id=\"product_inject\">\r\n\t\t\t\t\t\t<div class=\"product_slide\" style=\"\">\r\n\t\t\t\t\t<img class=\"qcdoff\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9wcm90ZWluZXMvaXNvLXplcm8tMTAwLXdoZXktcHJvdGVpbmUtY2hvY28tY29jby1jaG9jby1jb2NvLXAtMTk0LW8tMzY4Lmh0bQ==\" src=\"https:\/\/cdn.ericfavre.com\/products_images\/prod_194\/d_eric-favre-sport-nutrition-expert-efspiwz-iso-zero-100-whey-proteine-choco-coco-2kg-9391-13.jpg\" alt=\"\" class=\"\">\r\n\t\t\t\t\t<div class=\"acmp_titre\">\r\n\t\t\t\t\t\t<span class=\"qcdoff\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9wcm90ZWluZXMvaXNvLXplcm8tMTAwLXdoZXktcHJvdGVpbmUtY2hvY28tY29jby1jaG9jby1jb2NvLXAtMTk0LW8tMzY4Lmh0bQ==\" title=\"Iso Zero 100% Whey Prot\u00e9ine\">\r\n\t\t\t\t\t\t\tIso Zero 100% Whey Prot\u00e9ine\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<!--<div class=\"marque\">Eric Favre Nutrition Expert<\/div>-->\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"description_offre\"> 25g de prot&eacute;ines isolate par dose pour d&eacute;veloppement musculaire optimal.<\/div>\r\n\t\t\t\t\t\t\t\t\t\t<span class=\"prix\">94.90 \u20ac<\/span>\r\n\t\t\t\t\t        \t\t\t\t\t<div style=\"margin-top: 20px;height: 45px;\">\r\n\t\t\t\t\t\t<span class=\"qcdoff CTA_BTN\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9wcm90ZWluZXMvaXNvLXplcm8tMTAwLXdoZXktcHJvdGVpbmUtY2hvY28tY29jby1jaG9jby1jb2NvLXAtMTk0LW8tMzY4Lmh0bQ==\" title=\"\">Voir le produit<\/span>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t\t<div class=\"product_slide\" style=\"\">\r\n\t\t\t\t\t<img class=\"qcdoff\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9iY2FhLWFjaWRlcy1hbWluZXMvYmNhYS1vcHRpbWl6LWJjYWEtMi0xLTEtYWNpZGVzLWFtaW5lcy1lc3NlbnRpZWxzLWRlbGljZS10cm9waWNhbC1kZWxpY2UtdHJvcGljYWwtcC00NDktby05ODYuaHRt\" src=\"https:\/\/cdn.ericfavre.com\/products_images\/prod_449\/d_bcaa-optimiz-acides-amines-essentiels--eric-favre-sport-nutrition-expert-delice-tropical-front-9.jpg\" alt=\"\" class=\"\">\r\n\t\t\t\t\t<div class=\"acmp_titre\">\r\n\t\t\t\t\t\t<span class=\"qcdoff\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9iY2FhLWFjaWRlcy1hbWluZXMvYmNhYS1vcHRpbWl6LWJjYWEtMi0xLTEtYWNpZGVzLWFtaW5lcy1lc3NlbnRpZWxzLWRlbGljZS10cm9waWNhbC1kZWxpY2UtdHJvcGljYWwtcC00NDktby05ODYuaHRt\" title=\"BCAA Optimiz - BCAA 2:1:1 - Acides amin\u00e9s essentiels\">\r\n\t\t\t\t\t\t\tBCAA Optimiz - BCAA 2:1:1 - Acides amin\u00e9s essentiels\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<!--<div class=\"marque\">Eric Favre Nutrition Expert<\/div>-->\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"description_offre\"> 4g de BCAA 2:1:1 par dose pour performance et r&eacute;cup&eacute;ration musculaire optimales.<\/div>\r\n\t\t\t\t\t\t\t\t\t\t<span class=\"prix\">21.90 \u20ac<\/span>\r\n\t\t\t\t\t        \t\t\t\t\t<div style=\"margin-top: 20px;height: 45px;\">\r\n\t\t\t\t\t\t<span class=\"qcdoff CTA_BTN\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9iY2FhLWFjaWRlcy1hbWluZXMvYmNhYS1vcHRpbWl6LWJjYWEtMi0xLTEtYWNpZGVzLWFtaW5lcy1lc3NlbnRpZWxzLWRlbGljZS10cm9waWNhbC1kZWxpY2UtdHJvcGljYWwtcC00NDktby05ODYuaHRt\" title=\"\">Voir le produit<\/span>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Dans la vid\u00e9o suivante, anim\u00e9e par le pr\u00e9parateur physique Essan, d\u00e9couvrez comment travailler efficacement le&hellip;<\/p>\n","protected":false},"author":23,"featured_media":52375,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[338,709,716,835],"_links":{"self":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/posts\/52368"}],"collection":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/comments?post=52368"}],"version-history":[{"count":4,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/posts\/52368\/revisions"}],"predecessor-version":[{"id":79577,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/posts\/52368\/revisions\/79577"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/media\/52375"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/media?parent=52368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/categories?post=52368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/tags?post=52368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}