{"id":6241,"date":"2026-09-26T10:43:24","date_gmt":"2026-09-26T08:43:24","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6241"},"modified":"2026-09-26T10:43:24","modified_gmt":"2026-09-26T08:43:24","slug":"adduction-de-hanche-a-la-poulie","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/adduction-de-hanche-a-la-poulie\/","title":{"rendered":"Adduction de hanche \u00e0 la poulie"},"content":{"rendered":"<p>L\u2019adduction \u00e0 la poulie est un excellent moyen de cibler les muscles de l\u2019int\u00e9rieur des cuisses et compl\u00e8te tr\u00e8s bien l\u2019<a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6239\">adduction de hanche \u00e0 la machine<\/a> et les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6583\">fentes lat\u00e9rales<\/a>. Pendant cet exercice, tu te tiens \u00e0 c\u00f4t\u00e9 d\u2019une station \u00e0 poulies et ram\u00e8nes vers l\u2019int\u00e9rieur la jambe attach\u00e9e \u00e0 un c\u00e2ble afin de soulever la charge.<\/p>\n<p>Pour r\u00e9aliser cet exercice, il te faut une poulie, une sangle de cheville et un appui pour te stabiliser, surtout si tu soul\u00e8ves des charges lourdes.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Pour obtenir les meilleurs r\u00e9sultats, r\u00e9alise l\u2019exercice dans une station \u00e0 poulies o\u00f9 tu peux te tenir au montant oppos\u00e9 pour garder une position stable.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tutoriel_video\">Tutoriel vid\u00e9o<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FFUEq2RqJrbU%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/FUEq2RqJrbU\" \/><meta itemprop=\"duration\" content=\"PT1M1S\" \/><meta itemprop=\"uploadDate\" content=\"2012-11-05T05:24:44Z\" \/><meta itemprop=\"name\" content=\"Cable Hip Adduction\" \/><meta itemprop=\"description\" content=\"Cable Hip Adduction\"><div class=\"lyte-wrapper\" title=\"Cable Hip Adduction\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_FUEq2RqJrbU\"><div id=\"lyte_FUEq2RqJrbU\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FFUEq2RqJrbU%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Cable Hip Adduction<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/FUEq2RqJrbU\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FFUEq2RqJrbU%2F0.jpg\" alt=\"Cable Hip Adduction\" width=\"853\" height=\"460\" \/><br \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instructions_etape_par_etape\">Instructions \u00e9tape par \u00e9tape<\/span><\/h3>\n<p class=\"num\">Place-toi de profil par rapport \u00e0 la station \u00e0 poulies et fixe la sangle de cheville \u00e0 la poulie basse.<\/p>\n<p class=\"num\">Fixe la sangle autour de la cheville et commence avec une charge l\u00e9g\u00e8re qui te permet de rester stable et de contr\u00f4ler tout le mouvement. Ajuste la charge en fonction de ta ma\u00eetrise du geste, sans appliquer un pourcentage fixe de celle utilis\u00e9e sur une machine \u00e0 adducteurs.<\/p>\n<p class=\"num\">Place-toi \u00e0 c\u00f4t\u00e9 de la station \u00e0 poulies et fais quelques pas lat\u00e9raux jusqu\u2019\u00e0 ce que le c\u00e2ble soit tendu sans soulever la charge. Assure-toi de pouvoir saisir le c\u00f4t\u00e9 oppos\u00e9 de la station. Si n\u00e9cessaire, rallonge le c\u00e2ble avec une extension ou une cha\u00eene.<\/p>\n<p class=\"num\">Fais un pas suppl\u00e9mentaire sur le c\u00f4t\u00e9 en tendant la jambe portant la sangle.<\/p>\n<p class=\"num\">Tiens-toi droit, garde le corps gain\u00e9 et la jambe qui travaille tendue.<\/p>\n<p class=\"num\">Ram\u00e8ne lentement la jambe attach\u00e9e \u00e0 la sangle vers la jambe d\u2019appui, en gardant le genou tendu.<\/p>\n<p class=\"num\">Ton pied doit passer devant la jambe d\u2019appui pour obtenir une amplitude maximale.<\/p>\n<p class=\"num\">Ram\u00e8ne la jambe de mani\u00e8re contr\u00f4l\u00e9e \u00e0 la position de d\u00e9part et r\u00e9p\u00e8te le mouvement. Une fois les r\u00e9p\u00e9titions termin\u00e9es d\u2019un c\u00f4t\u00e9, passe \u00e0 l\u2019autre jambe. Pour \u00e9viter de d\u00e9velopper des d\u00e9s\u00e9quilibres, effectue le m\u00eame nombre de r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9, m\u00eame si une jambe est plus forte.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes_et_blessures\">Erreurs fr\u00e9quentes et blessures<\/span><\/h2>\n<p>Veille \u00e0 ce que le mouvement se fasse uniquement au niveau de la hanche, en gardant le bassin immobile et le genou tendu pour tirer le meilleur parti de l\u2019exercice.<\/p>\n<p>Si tu as du mal \u00e0 respecter ces consignes, r\u00e9duis la charge : une ex\u00e9cution correcte donnera de meilleurs r\u00e9sultats qu\u2019un mouvement d\u00e9form\u00e9.<\/p>\n","protected":false},"featured_media":6248,"parent":0,"template":"","meta":[],"muskelgruppe":[1657,1670],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":26668,"equipment":5053,"muscles":5378,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":6239},"yoast_head":"<title>Adduction de hanche \u00e0 la poulie | Training.fit<\/title>\n<meta name=\"description\" content=\"Adduction de hanche \u00e0 la poulie : d\u00e9couvre le placement de la sangle et la stabilit\u00e9 du bassin. 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