{"id":9890,"date":"2022-08-23T09:05:22","date_gmt":"2022-08-23T07:05:22","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=9890"},"modified":"2023-09-25T12:36:57","modified_gmt":"2023-09-25T10:36:57","slug":"poignee-de-traction-types-et-conseils-pour-eviter-les-blessures","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/fr\/poignee-de-traction-types-et-conseils-pour-eviter-les-blessures\/","title":{"rendered":"Poign\u00e9e de traction : types et conseils pour \u00e9viter les blessures"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9890\" class=\"elementor elementor-9890 elementor-9885\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1cbe609a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1cbe609a\" data-element_type=\"section\" data-e-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=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6f6de445\" data-id=\"6f6de445\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2b3158a1 elementor-widget elementor-widget-text-editor\" data-id=\"2b3158a1\" data-element_type=\"widget\" data-e-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\t\t<span style=\"font-weight: 400;\">Les tractions sont l&rsquo;un des exercices les plus couramment pratiqu\u00e9s pour l&rsquo;entra\u00eenement musculaire, car c&rsquo;est l&rsquo;un des exercices les plus complets que l&rsquo;on puisse faire. Cependant, <\/span><b>en fonction de la fa\u00e7on dont on place ses mains lors de l&rsquo;exercice, on peut distinguer diff\u00e9rents types de prise pour les tractions<\/b><span style=\"font-weight: 400;\">.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Vous voulez savoir quelles sont <\/span><b>les principales prises et quels sont les muscles impliqu\u00e9s<\/b><span style=\"font-weight: 400;\"> dans chacune d&rsquo;elles ? Nous vous expliquons comment choisir la meilleure prise pour les tractions en fonction des objectifs que vous souhaitez atteindre. Suivez nos conseils !<\/span>\r\n\r\n<span style=\"font-weight: 400;\">\u00a0<\/span>\r\n<h2><b>Types de prise pour les tractions<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Pour faire des tractions, la chose fondamentale \u00e0 faire est de <\/span><b>se tenir \u00e0 une barre et de soulever son corps en pliant les bras vers le haut<\/b><span style=\"font-weight: 400;\">. Il y a cependant diff\u00e9rentes mani\u00e8res de le faire, ce qui donne lieu \u00e0 diff\u00e9rentes cat\u00e9gories :<\/span>\r\n\r\n<span style=\"font-weight: 400;\">\u00a0<\/span>\r\n<h2><b>La traction supination<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">La <\/span><b>traction supination<\/b><span style=\"font-weight: 400;\"> consiste \u00e0 placer les paumes de nos mains vers l&rsquo;int\u00e9rieur (face \u00e0 notre visage), \u00e0 largeur des \u00e9paules (\u00e9galement connues sous le nom de tractions en prise invers\u00e9e). Lorsque vous \u00eates suspendus, tirez vers le haut jusqu&rsquo;\u00e0 ce que votre menton atteigne la barre.<\/span>\r\n\r\n<b>\u00c9vitez de balancer votre corps<\/b><span style=\"font-weight: 400;\">, faites une pause lorsque vous remontez et redescendez lentement \u00e0 la position de d\u00e9part.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Il faudra \u00e9galement placer les biceps dans une ligne de traction forte, d&rsquo;o\u00f9 sa difficult\u00e9. C&rsquo;est pr\u00e9cis\u00e9ment la raison pour laquelle <\/span><b>les biceps, ainsi que le grand dorsal<\/b><span style=\"font-weight: 400;\">, sont les principaux groupes musculaires \u00e0 exercer.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">\u00a0<\/span>\r\n<h2><b>La traction pronation\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Dans la <\/span><b>traction pronation<\/b><span style=\"font-weight: 400;\">, les paumes des mains sont plac\u00e9es \u00e0 l&rsquo;oppos\u00e9 du corps. Sous la barre sup\u00e9rieure, vous tenez la barre avec vos doigts en haut et placez votre pouce en bas. Dans ce cas, l&rsquo;espace entre vos mains est l\u00e9g\u00e8rement plus large que la largeur des \u00e9paules, c&rsquo;est-\u00e0-dire qu&rsquo;il s&rsquo;agit d&rsquo;une traction \u00e0 prise large.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Cet exercice permet de d\u00e9velopper le haut du corps et surtout le haut du dos, car <\/span><b>il fait travailler de nombreux muscles<\/b><span style=\"font-weight: 400;\"> : avant-bras, \u00e9paule, biceps, delto\u00efdes, dorsaux, pectoraux et dos&#8230; Un exercice tr\u00e8s complet !<\/span>\r\n\r\n<span style=\"font-weight: 400;\">\u00a0<\/span>\r\n<h3><b>La traction en prise neutre<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Dans les <\/span><b>tractions en prise neutre<\/b><span style=\"font-weight: 400;\">, les paumes des mains sont plac\u00e9es parall\u00e8lement, l&rsquo;une en face de l&rsquo;autre. Dans ce cas, la prise est lat\u00e9rale, ce qui permet un mouvement de rotation beaucoup plus naturel des poignets et des \u00e9paules. Il s&rsquo;agit donc d&rsquo;un type de prise qui sollicite moins les \u00e9paules et les poignets, ce qui en fait la plus appropri\u00e9e lorsque vous commencez \u00e0 pratiquer les tractions.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">En outre<\/span><b>, elle fait travailler de nombreux groupes musculaires<\/b><span style=\"font-weight: 400;\"> : \u00e9paules, biceps, triceps, pectoraux et brachiaux. C&rsquo;est la prise de traction la plus s\u00fbre et la moins dangereuse.<\/span>\r\n\r\n<b>Conseils pour am\u00e9liorer votre prise de traction<\/b>\r\n\r\n<b>\u00a0<\/b>\r\n\r\n<span style=\"font-weight: 400;\">Si vous voulez faire des tractions correctement, am\u00e9liorer votre prise de traction ou encore savoir quelle est la meilleure prise pour les tractions, <\/span><b>suivez ces conseils<\/b><span style=\"font-weight: 400;\"> :<\/span>\r\n\r\n<span style=\"font-weight: 400;\">\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La poign\u00e9e doit \u00eatre pleine pour \u00e9viter tout glissement.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plus la prise est serr\u00e9e, plus il sera facile d&rsquo;effectuer les tractions.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vos mains doivent toujours \u00eatre \u00e9cart\u00e9es d&rsquo;environ la largeur des \u00e9paules.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gardez le regard droit devant vous et la t\u00eate dans l&rsquo;axe du torse pour ne pas fatiguer votre cou.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gardez \u00e9galement le dos droit, sans trop l&rsquo;\u00e9tirer ou le serrer, sans \u00eatre trop plat ou trop arqu\u00e9 pour \u00e9viter les blessures.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Activez vos abdominaux et \u00e9tirez vos jambes en montant.<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Les tractions sont l&rsquo;un des <\/span><span style=\"font-weight: 400;\">exercices de suspension<\/span><span style=\"font-weight: 400;\"> les plus complets et les plus performants si vous souhaitez renforcer le haut de votre corps. Tout ce que vous avez \u00e0 faire est de choisir la prise pour les tractions avec laquelle vous pouvez travailler cette partie sp\u00e9cifique de votre corps et vous remarquerez la diff\u00e9rence. Et si vous les alternez, c&rsquo;est encore mieux !<\/span>\r\n\r\n&nbsp;\t\t\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<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2abe0c64 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"2abe0c64\" data-element_type=\"section\" data-e-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=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-406432e7\" data-id=\"406432e7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5468c1c9 elementor-widget elementor-widget-heading\" data-id=\"5468c1c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Derni\u00e8res nouvelles dans le sport<\/h2>\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<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Les tractions sont l&rsquo;un des exercices les plus couramment pratiqu\u00e9s pour l&rsquo;entra\u00eenement musculaire, car c&rsquo;est l&rsquo;un des exercices les plus complets que l&rsquo;on puisse faire. Cependant, en fonction de la fa\u00e7on dont on place ses mains lors de l&rsquo;exercice, on peut distinguer diff\u00e9rents types de prise pour les tractions. Vous voulez savoir quelles sont les [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":9887,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[480,298],"tags":[],"class_list":["post-9890","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrainement","category-sports"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Poign\u00e9e de traction : types et conseils | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"Connaissez-vous les principaux types de poign\u00e9es de traction ? 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