{"id":115467,"date":"2026-04-13T05:00:00","date_gmt":"2026-04-13T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115467"},"modified":"2026-04-20T14:13:55","modified_gmt":"2026-04-20T12:13:55","slug":"entrainement-de-force-du-haut-du-corps-de-30minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-haut-du-corps-de-30minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : entra\u00eenement de force du haut du corps de 30 minutes"},"content":{"rendered":"\n

TOUS LES NIVEAUX<\/strong> <\/strong>\/ entra\u00eenement de force du haut du corps\u202f\/ 30 minutes <\/p>\n\n\n\n

Equipement <\/strong>: Machine lat pulldown, machine seated cable, halt\u00e8res, machine chest fly machine et machine \u00e0 c\u00e2ble  <\/p>\n\n\n\n

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

Let\u2019s face it: no one complains about having stronger arms and an upper body that actually shows up in a t-shirt. But working your upper body isn\u2019t just about looks. It improves posture, protects your shoulders and elbows, and makes everyday movements feel easier and more controlled.<\/strong> <\/p>\n\n\n\n

Start reaping all those benefits with this upper-body strength workout<\/strong>. It consists of 6 exercises<\/strong>, performed for 12 reps<\/strong> across 3 sets<\/strong>. With 1 minute of rest between exercises and sets<\/strong>, this workout will take you around 30 minutes<\/strong> to complete. <\/p>\n\n\n\n

Soyons honn\u00eates : personne ne se plaint d\u2019avoir des bras plus forts et un haut du corps qui se voit vraiment dans un t-shirt. Mais travailler le haut du corps ne se r\u00e9sume pas \u00e0 l\u2019esth\u00e9tique. \u00c7a am\u00e9liore la posture, prot\u00e8ge les \u00e9paules et les coudes, et rend les mouvements du quotidien plus faciles et mieux contr\u00f4l\u00e9s.<\/strong> <\/p>\n\n\n\n

Commence \u00e0 profiter de tous ces b\u00e9n\u00e9fices avec cet entra\u00eenement de force du haut du corps. Il comprend 6 exercices<\/strong>, r\u00e9alis\u00e9s sur 3 s\u00e9ries de 12 r\u00e9p\u00e9titions<\/strong>. Avec 1 minute de repos entre les exercices et les s\u00e9ries<\/strong>, cette s\u00e9ance te prendra environ 30 minutes<\/strong>. <\/p>\n\n\n\n

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  1. Lat pulldown\u00a0<\/li>\n<\/ol>\n\n\n\n
      \n
    1. Seated cable row\u00a0<\/li>\n<\/ol>\n\n\n\n
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      1. Dumbbell chest press\u00a0<\/li>\n<\/ol>\n\n\n\n
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        1. Machine fly\u00a0<\/li>\n<\/ol>\n\n\n\n
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          1. Dumbbell biceps curl\u00a0<\/li>\n<\/ol>\n\n\n\n
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            1. Rope triceps extensions\u00a0<\/li>\n<\/ol>\n\n\n\n

              Pr\u00eat ?\u00a0C\u2019est\u00a0parti !<\/strong>\u00a0<\/p>\n\n\n\n

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

              Mise en place de l\u2019entrainement\u00a0<\/h2>\n\n\n\n
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              • 6\u00a0exercices\u00a0<\/li>\n<\/ul>\n\n\n\n
                  \n
                • 12 r\u00e9p\u00e9titions\u00a0<\/li>\n<\/ul>\n\n\n\n
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                  • 3 s\u00e9ries\u00a0<\/li>\n<\/ul>\n\n\n\n
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                    • 1\u00a0minutes de repos entre les tours et les exercices\u00a0<\/li>\n<\/ul>\n\n\n\n
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                      • Equipement\u00a0:\u00a0Machine\u00a0lat\u00a0pulldown,\u00a0machine\u00a0seated cable,\u00a0halt\u00e8res,\u00a0machine\u00a0chest fly machine\u00a0et machine \u00e0\u00a0c\u00e2ble\u00a0<\/li>\n<\/ul>\n\n\n\n
                        <\/div>\n\n\n\n

                        Liste des exercices de l\u2019entrainement\u00a0<\/h2>\n\n\n\n

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

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

                        \u00a01 \u2013 LAT PULLDOWN\u00a0<\/h3>\n\n\n\n

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

                          \n
                        • Ajuste\u00a0le\u00a0coussin\u00a0au\u00a0niveau\u00a0des jambes pour limiter les\u00a0mouvements\u00a0parasites.\u00a0<\/li>\n<\/ul>\n\n\n\n
                            \n
                          • Attrape\u00a0la barre au-dessus de ta t\u00eate avec\u00a0une\u00a0prise\u00a0large. Garde le regard vers\u00a0l\u2019avant\u00a0et le\u00a0buste\u00a0droit.\u00a0<\/li>\n<\/ul>\n\n\n\n
                              \n
                            • Engage les\u00a0omoplates,\u00a0puis\u00a0tire la barre vers le bas\u00a0jusqu\u2019au\u00a0haut de la poitrine.\u00a0<\/li>\n<\/ul>\n\n\n\n
                                \n
                              • Contracte\u00a0les\u00a0dorsaux\u00a0en\u00a0bas du\u00a0mouvement\u00a0et\u00a0\u00e9vite\u00a0de trop\u00a0te\u00a0pencher\u00a0en\u00a0arri\u00e8re pour\u00a0t\u2019aider.\u00a0<\/li>\n<\/ul>\n\n\n\n
                                  \n
                                • Remonte\u00a0lentement\u00a0et\u00a0recommence.\u00a0<\/li>\n<\/ul>\n\n\n\n
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