{"id":114278,"date":"2025-11-17T05:00:00","date_gmt":"2025-11-17T04:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=114278"},"modified":"2025-11-17T12:39:19","modified_gmt":"2025-11-17T11:39:19","slug":"entrainement-de-force-pour-le-dos-de-30-minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-pour-le-dos-de-30-minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : Entra\u00eenement de force pour le dos de 30 minutes"},"content":{"rendered":"\n<p><strong>TOUS LES NIVEAUX <\/strong>\/entra\u00eenement de force pour le dos \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipement <\/strong>: machine seated row, machine lat pull-down, machine low row, cable machine et banc<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Quand tu imaginais ta vie \u00e0 la trentaine, tu pensais s\u00fbrement \u00e0 des r\u00e9ussites pro, des voyages de r\u00eave ou un marathon dans la bucket list. Ce \u00e0 quoi tu ne t\u2019attendais s\u00fbrement pas ? Un mal de dos persistant qui te colle \u00e0 la peau jusque dans la soixantaine.<\/p>\n\n\n\n<p>L\u2019une des principales raisons ? Un dos trop faible \u00e0 cause d\u2019un manque de renforcement. <strong>Travailler son dos, c\u2019est bien plus que pr\u00e9venir l\u2019inconfort : c\u2019est aussi am\u00e9liorer ta posture, prot\u00e9ger ta colonne vert\u00e9brale et renforcer ta stabilit\u00e9 globale.<\/strong><\/p>\n\n\n\n<p>C\u2019est pourquoi on a con\u00e7u cet <strong>entra\u00eenement de force pour le dos<\/strong>. Il comprend <strong>5 exercices<\/strong>, \u00e0 effectuer en <strong>4 s\u00e9ries de 12 r\u00e9p\u00e9titions<\/strong>, avec <strong>1 minute de repos entre chaque s\u00e9rie<\/strong>. En tout, cette s\u00e9ance te prendra environ <strong>30 minutes<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Seated cable row<\/li>\n\n\n\n<li>Lat pull-down<\/li>\n\n\n\n<li>Low row<\/li>\n\n\n\n<li>Cable face pull<\/li>\n\n\n\n<li>Hyperextensions<\/li>\n<\/ol>\n\n\n\n<p><strong>C\u2019est parti pour un dos solide !<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/trial.evofitness.eu\/ch\/?lang=fr&amp;utm_source=website&amp;utm_medium=blog-banner&amp;utm_campaign=trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr.png\" alt=\"evo at trial cta 1day blog male fr\" class=\"wp-image-114632\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercices<\/li>\n\n\n\n<li>12 r\u00e9p\u00e9titions de chaque exercice<\/li>\n\n\n\n<li>4 s\u00e9ries<\/li>\n\n\n\n<li>1 minute de repos entre les tours<\/li>\n\n\n\n<li>30 minutes<\/li>\n\n\n\n<li>Equipement : machine seated row, machine lat pull-down, machine low row, cable machine et banc<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">liste des exercices de l\u2019entrainement<\/h2>\n\n\n\n<p>4 s\u00e9ries<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; SEATED CABLE ROW<\/h3>\n\n\n\n<p><strong>12 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Assieds-toi sur la machine de tirage horizontal, les pieds bien ancr\u00e9s et les genoux l\u00e9g\u00e8rement fl\u00e9chis.<\/li>\n\n\n\n<li>Saisis la poign\u00e9e \u00e0 deux mains et redresse-toi, dos droit et poitrine fi\u00e8re.<\/li>\n\n\n\n<li>Tire la poign\u00e9e vers ton torse en contractant bien les omoplates.<\/li>\n\n\n\n<li>Marque un temps de pause, puis tends les bras lentement pour revenir en position de d\u00e9part, en gardant le contr\u00f4le du mouvement du d\u00e9but \u00e0 la fin.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/7TKbBFe10As?si=_XBAwAoxQRQ55Yb6\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; LAT PULL-DOWN<\/h3>\n\n\n\n<p><strong>12 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ajuste le coussin sur tes jambes pour limiter les mouvements parasites.<\/li>\n\n\n\n<li>Saisis la barre au-dessus de ta t\u00eate avec une prise large, en gardant le buste droit et le regard vers l\u2019avant.<\/li>\n\n\n\n<li>Active les omoplates, puis tire la barre devant toi jusqu\u2019au haut de la poitrine.<\/li>\n\n\n\n<li>Contracte bien les dorsaux en bas du mouvement, sans trop te pencher en arri\u00e8re pour ne pas tricher.<\/li>\n\n\n\n<li>Remonte lentement en contr\u00f4lant la charge et recommence.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/-7egV4NvCEI?si=fUW1BMmvQm8NnGM0\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; LOW ROW<\/h3>\n\n\n\n<p><strong>12 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Assieds-toi sur la machine de tirage bas, le torse appuy\u00e9 contre le support et les pieds bien ancr\u00e9s.<\/li>\n\n\n\n<li>Saisis les poign\u00e9es avec une prise neutre, garde la colonne bien droite et les \u00e9paules tir\u00e9es vers l\u2019arri\u00e8re.<\/li>\n\n\n\n<li>Tire les poign\u00e9es vers toi en ramenant les coudes en arri\u00e8re, en contractant bien les omoplates.<\/li>\n\n\n\n<li>Marque une pause, puis tends les bras lentement pour revenir en position de d\u00e9part sous contr\u00f4le.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/IQPr3TLxPfs?si=w0WiXZK_r6oIMrap\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; CABLE FACE PULL<\/h3>\n\n\n\n<p><strong>12 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place la poulie au niveau du haut de la poitrine et fixe une corde.<\/li>\n\n\n\n<li>Saisis la corde \u00e0 deux mains, paumes face \u00e0 face, et recule d\u2019un pas pour cr\u00e9er de la tension.<\/li>\n\n\n\n<li>Tire la corde vers ton visage, en menant le mouvement avec les coudes \u00e9cart\u00e9s.<\/li>\n\n\n\n<li>Contracte le haut du dos et l\u2019arri\u00e8re des \u00e9paules en fin de mouvement.<\/li>\n\n\n\n<li>Tends lentement les bras pour revenir \u00e0 la position de d\u00e9part.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/FWQukuCuHqI?si=JSGLjEFl0HHWoVyg\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; HYPEREXTENSIONS<\/h3>\n\n\n\n<p><strong>12 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Allonge-toi face contre le banc, les chevilles cal\u00e9es sous les rouleaux. Garde le corps droit et les doigts entrelac\u00e9s derri\u00e8re la t\u00eate.<\/li>\n\n\n\n<li>Penche-toi lentement vers l\u2019avant, en gardant le dos droit. Descends jusqu\u2019\u00e0 sentir l\u2019\u00e9tirement \u00e0 l\u2019arri\u00e8re des cuisses.<\/li>\n\n\n\n<li>Redresse le buste en contr\u00f4lant le mouvement pour revenir \u00e0 la position initiale.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/jk7JiS9F2Uc?si=tXdcX14JmEfMklrq\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Quel d\u00e9fi tu rel\u00e8veras apr\u00e8s cet entra\u00eenement de force pour le dos ?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-emom-avec-halteres-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement EMOM avec halt\u00e8res de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-cardio-de-15-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement cardio de 15 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-full-body-halloween-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement Full-Body Halloween de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force Ladder Challenge de 15 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force AMRAP de 24 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force cha\u00eene ant\u00e9rieure de 15 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du moyen fessier de 25 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force m\u00e9tabolique de 12 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force des dorsaux de 20 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement des pectoraux et triceps de 30 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du bas du corps de 25 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement biceps et triceps de 25 minutes<\/a>\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_fr.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105050\"\/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>TOUS LES NIVEAUX \/entra\u00eenement de force pour le dos \/ 30 minutes Equipement : machine seated row, machine lat pull-down,&#8230;<\/p>\n","protected":false},"author":5,"featured_media":114229,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Entra\u00eenement de force pour le dos de 30 minutes | %%sitetitle%%","_seopress_titles_desc":"Am\u00e9liore ta posture, prot\u00e8ge ta colonne vert\u00e9brale et am\u00e9liore ta stabilit\u00e9 et ta qualit\u00e9 de vie avec cet entra\u00eenement de force pour le dos de 30 minutes.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[2080,2326,2396,2837,2910,3089],"class_list":["post-114278","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-dos","tag-entrainement-de-la-semaine","tag-edls","tag-back-3","tag-workout-of-the-week-3","tag-entrainement-de-force-du-dos"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/114278","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=114278"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/114278\/revisions"}],"predecessor-version":[{"id":114313,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/114278\/revisions\/114313"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/114229"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=114278"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=114278"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=114278"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}