{"id":113287,"date":"2025-07-07T05:00:00","date_gmt":"2025-07-07T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=113287"},"modified":"2025-07-04T13:29:56","modified_gmt":"2025-07-04T11:29:56","slug":"entrainement-de-force-des-epaules-de-30-minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-des-epaules-de-30-minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : Entra\u00eenement de force des \u00e9paules de 30 minutes"},"content":{"rendered":"\n

TOUS LES NIVEAUX <\/strong>\/entra\u00eenement de force des \u00e9paules \/ 30 minutes<\/p>\n\n\n\n

Equip<\/strong>ement<\/strong> <\/strong>: halt\u00e8res, kettlebell, machine \u00e0 c\u00e2ble et machine pectorale \/ reverse fly<\/p>\n\n\n\n

<\/div>\n\n\n\n

For such a small muscle group, your shoulders have a huge impact.<\/strong> They’re involved in nearly every upper-body movement, from lifting and pushing to stabilising and rotating. Strong shoulders don’t just look good on a tank top; they help improve your posture, enhance performance and range of motion, and reduce the risk of injury.<\/strong><\/p>\n\n\n\n

Give your shoulders the attention they deserve in our latest shoulder strength workout<\/strong>. It has 4 exercises<\/strong>, each with 15 reps <\/strong>across 3 sets<\/strong>. You’ll get to rest for 1 minute<\/strong> between both exercises and rounds. All combined, this workout will take you around 30 minutes<\/strong> to complete.<\/p>\n\n\n\n

Pour un groupe musculaire aussi petit, les \u00e9paules ont un impact \u00e9norme<\/strong>. Elles interviennent dans quasiment tous les mouvements du haut du corps : porter, pousser, stabiliser, tourner\u2026 Des \u00e9paules solides, ce n\u2019est pas juste esth\u00e9tique en d\u00e9bardeur : \u00e7a am\u00e9liore la posture, les perfs, l\u2019amplitude de mouvement et \u00e7a r\u00e9duit le risque de blessure.<\/strong><\/p>\n\n\n\n

Offre \u00e0 tes \u00e9paules l\u2019attention qu\u2019elles m\u00e9ritent avec notre entra\u00eenement de force des \u00e9paules. Cet entra\u00eenement comprend 4 exercices<\/strong>, avec 15 r\u00e9p\u00e9titions<\/strong> sur 3 s\u00e9ries<\/strong>. Tu b\u00e9n\u00e9ficieras de 1 minute<\/strong> de repos entre les exercices et entre les tours. Au total, cette s\u00e9ance te prendra environ 30 minutes.<\/strong><\/p>\n\n\n\n

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  1. Seated dumbbell shoulder press<\/li>\n\n\n\n
  2. Kettlebell upright row<\/li>\n\n\n\n
  3. Rear delt fly machine<\/li>\n\n\n\n
  4. Cable lateral raises<\/li>\n<\/ol>\n\n\n\n

    Pr\u00eat\u00b7e \u00e0 renforcer tes \u00e9paules ?<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    Mise en place de l\u2019entra\u00eenement<\/h2>\n\n\n\n
      \n
    • 4 exercices<\/li>\n\n\n\n
    • 15 r\u00e9p\u00e9titions<\/li>\n\n\n\n
    • 3 s\u00e9ries<\/li>\n\n\n\n
    • 1 minute de repos entre les tours et les exercices<\/li>\n\n\n\n
    • 30 minutes<\/li>\n\n\n\n
    • Equipement: halt\u00e8res, kettlebell, machine \u00e0 c\u00e2ble et machine pectorale \/ reverse fly<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      liste des exercices de l\u2019entra\u00eenement<\/h2>\n\n\n\n

      3 s<\/strong>\u00e9ries<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – SEATED DUMBBELL SHOULDER PRESS<\/h3>\n\n\n\n

      15 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n

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      • Assieds-toi sur un banc avec dossier, un halt\u00e8re dans chaque main au niveau des \u00e9paules, paumes tourn\u00e9es vers l\u2019avant.<\/li>\n\n\n\n
      • Garde les pieds \u00e0 plat au sol et le tronc bien engag\u00e9.<\/li>\n\n\n\n
      • Pousse les halt\u00e8res vers le haut jusqu\u2019\u00e0 l\u2019extension compl\u00e8te des bras.<\/li>\n\n\n\n
      • Redescends-les au niveau des \u00e9paules en contr\u00f4lant le mouvement.<\/li>\n\n\n\n
      • R\u00e9p\u00e8te.<\/li>\n<\/ul>\n\n\n\n