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Market

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Submitted By mamah
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Banque d’exercices de musculation

Nom des exercices et muscles sollicités 1. Extension de la hanche sur appareil

Région du bas du corps
Nom des exercices et muscles sollicités 2. Extension de la hanche, sur banc, avec poulie basse Grand fessier

Illustrations

Illustrations

Grand fessier

Ischio-jambiers
3. Extension de la hanche en appui sur ballon

Ischio-jambiers
4. Soulevé de terre avec barre

Grand fessier

Grand fessier, ischiojambier, région lombaire 6. Accroupissement avec ou sans barre (Squat)

5. Accroupissement, dos en appui sur le ballon, avec haltères

Quadriceps, ischiojambiers et grand fessier
7. Accroupissement à une jambe avec pied en appui sur un banc

Grand-fessier, quadriceps et ischiojambiers
8. Montée latérale sur marche, avec barre

Quadriceps, ischiojambiers, grand fessier

Quadriceps, ischiojambiers, grand fessier, adducteurs

9. Fente statique

10. Fente alternée avancée

Grand-fessier, quadriceps et ischiojambiers
11. Fente marchée avec barre

Grand-fessier, quadriceps et ischiojambiers 12. Poussée des jambes, sur appareil

Grand-fessier, quadriceps et ischiojambiers

Quadriceps, grand fessier, ischiojambiers 14. Extension des jambes sur appareil

13. Poussée des jambes, assis

Quadriceps, grand fessier et ischiojambiers 15. Flexion des jambes sur appareil

Quadriceps 16. Flexion isolée unilatérale de la jambe sur appareil

Ischio-jambiers et triceps sural (mollet)

Ischio-jambiers et triceps sural (mollet) 18. Abduction d’une hanche, appuyé sur un ballon

17. Flexion des jambes sur ballon

Ischio-jambiers et triceps sural (mollet)

Petit et moyen fessiers

19. Abduction des hanches sur appareil

20. Adduction des hanches sur appareil

Petit et moyen fessiers

Adducteurs de la cuisse
22. Accroupissement en position sumo avec haltère entre les jambes

21. Abduction de la hanche, couché sur le côté

Adducteurs de la cuisse 23. Flexion plantaire jambes droites sur appareil 24. Flexion plantaire à une jambe avec haltère sur le bord d’une marche

Triceps sural (mollet)

Triceps sural (mollet)

Région du Haut du corps Nom des exercices et muscles sollicités Pectoraux 25. Développé couché avec barre prise large Illustrations Nom des exercices et muscles sollicités 26. Développé couché avec haltères Illustrations

Pectoraux, triceps et deltoïde antérieur

Pectoraux, triceps et deltoïde antérieur

27. Adduction des bras avec haltères

28. Adduction des bras sur appareil

Pectoraux et deltoïde antérieur

29. Adduction des bras avec poulies hautes

Pectoraux et deltoïde antérieur 30. Traction circulaire bras semi-fléchis couché sur le banc

Pectoraux, deltoïdes antérieurs

Triceps brachial, pectoraux et grand dorsal 32. Poussée mains et genoux au sol

31. Poussée mains au sol

Pectoraux, triceps et deltoïde antérieur Trapèze Grand dorsal 33. Tirage aux abdominaux avec haltère

Pectoraux, triceps et deltoïde antérieur

34. Traction avant avec poulie haute, prise large

Grand dorsal, biceps et trapèze 35. Traction aux abdominaux sur appareil Grand dorsal, biceps et trapèze

Grand dorsal, biceps et trapèze 36. Tirage aux abdominaux avec poulie basse

Grand dorsal, biceps et trapèze

37. Traction à la barre fixe, mains en supination

38. Tirage circulaire debout bras droits à la poulie haute

Grand dorsal, biceps et trapèze

Grand dorsal, triceps brachial et pectoraux

Deltoïdes (épaules) 39. Poussée avec barre, assis sur un banc

40. Poussée avec haltères, assis sur un banc

Deltoïdes, triceps et trapèze 41. Tirage vertical avec haltères

Deltoïdes, triceps et trapèze 42. Élévation latérale avec haltères

Trapèze et deltoïdes 43. Élévation latérale avec haltères, tronc fléchi

Deltoïde 44. Écartée des bras à l’appareil

Trapèze, deltoïde postérieur

Deltoïde postérieur et trapèze

45. Élévation latérale avec haltères, tronc appuyé sur le banc incliné

46. Élévation latérale à la poulie basse

Deltoïde Deltoïde et trapèze 47. Élévation frontale avec barre

48. Élévation frontale avec haltères

Deltoïde antérieur Triceps 49. Extension des bras couché barre au front

Deltoïde antérieur

50. Extension des bras couché avec haltères

Triceps brachial 51. Extension des bras avec haltère derrière la nuque

Triceps brachial 52. Extension des bras à la poulie haute

Triceps brachial Triceps brachial 53. Extension des bras sur le bout d’un banc

54. Développé avec barre, prise étroite

Triceps et deltoïde Triceps brachial,

deltoïde antérieur et pectoraux

55. Extension du bras avec haltère en appui sur le banc

Triceps brachial Biceps 56. Flexion des bras avec barre 57. Flexion des bras avec haltères prise neutre

Biceps brachial Biceps brachial 58. Flexion des bras avec barre sur banc Scott 59. Flexion des bras à la poulie basse

Biceps brachial Biceps brachial
60. Flexion des bras avec haltères sur banc incliné

61. Flexion isolée du bras avec haltère assis coude à l’intérieur de la cuisse

Biceps brachial Biceps brachial

Nom des exercices et muscles sollicités 62. Extension du tronc sur ballon

Région lombaire (bas du dos)

Illustrations

Nom des exercices et muscles sollicités 63. Extension du tronc sur appareil

Illustrations

Région lombaire, grand fessier et ischiojambiers 64. Controlatéral sur ballon

Région lombaire, grand fessier et ischiojambiers 65. Controlatéral sur bosu

*exercice de réhabilitation

Région lombaire, fessiers, ischio-jambiers et muscles stabilisateurs

Région lombaire, fessiers, ischiojambiers et muscles stabilisateurs

Région abdominale

Nom des exercices et muscles sollicités
66. Flexion du tronc

Illustrations

Nom des exercices et muscles sollicités 67. Flexion du tronc bras au-dessus de la tête

Illustrations

Région supérieure
68. Flexion du tronc avec ballon

Région supérieure 69. Flexion du tronc, jambes sur banc , haltères dans les mains

Région supérieure 70. Flexion du tronc à la poulie haute

Région supérieure 71. Flexion du tronc, sur ballon ou bosu

Région supérieure 72. Enroulement du bassin

Région supérieure 73. Enroulement du bassin sur planche inclinée

Région supérieure

Région inférieure

74. Enroulement du bassin à la barre fixe

75. Flexion du tronc et élévation d’une jambe

Région inférieure 76. Flexion du tronc et enroulement du bassin simultanément

Régions supérieure et inférieure 77. Flexion du tronc et élévation des jambes simultanément

Régions supérieure et inférieure

Régions supérieure et inférieure 79. Flexion croisée du tronc

78. Flexion du tronc, bassin en rotation

Obliques 80. Rotation du tronc incliné avec ballon

Obliques
81. Flexion latérale avec haltère

Obliques 82. Stabilisation abdominale sur Bosu

Obliques 83. Redressement assis sur Bosu

Grand droit de l’abdomen, transverse

Grand droit de l’abdomen

84. Flexion du tronc sur bosu

85. Demiredressement assis, jambes soulevées sur bosu Grand droit de l’abdomen, obliques, stabilisateurs 87. Planche isométrique en appui sur un ou 2 pieds

Grand droit de l’abdomen, obliques, stabilisateurs 86. Flexion latérale du tronc sur ballon

Obliques Régions supérieure et inférieure

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