{"id":6300,"date":"2026-10-17T14:11:07","date_gmt":"2026-10-17T12:11:07","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6300"},"modified":"2026-10-17T14:11:07","modified_gmt":"2026-10-17T12:11:07","slug":"rotation-du-buste-debout","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/rotation-du-buste-debout\/","title":{"rendered":"Rotation du buste debout"},"content":{"rendered":"<p>La rotation du buste debout, ou Russian twist debout, est une excellente alternative \u00e0 la <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6295\">rotation du buste assis<\/a>. Les deux exercices peuvent se pratiquer \u00e0 la maison sans mat\u00e9riel et ciblent les abdominaux lat\u00e9raux. Tu tournes le haut du corps vers la gauche et vers la droite de mani\u00e8re contr\u00f4l\u00e9e afin d\u2019activer ces muscles.<\/p>\n<p>En salle de sport, tu peux aussi essayer la machine de rotation du buste, qui permet d\u2019effectuer des <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6298\">rotations du buste \u00e0 la machine<\/a>.<\/p>\n<p>Par rapport \u00e0 la version assise, la rotation debout sollicite moins le centre du corps, ce qui signifie que le grand droit de l\u2019abdomen intervient moins. L\u2019exercice constitue ainsi une initiation plus facile pour les d\u00e9butants qui souhaitent se familiariser avec le mouvement.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>La rotation du buste debout peut se pratiquer de trois fa\u00e7ons :<\/p>\n<ul>\n<li>Sans charge suppl\u00e9mentaire<\/li>\n<li>Avec une charge suppl\u00e9mentaire, g\u00e9n\u00e9ralement un disque<\/li>\n<li>Avec une barre comme point d\u2019ancrage<\/li>\n<\/ul>\n<p>Les deux premi\u00e8res variantes, avec ou sans charge, s\u2019ex\u00e9cutent pratiquement de la m\u00eame mani\u00e8re. Pour ajouter du poids, tu peux utiliser un disque, un halt\u00e8re, une kettlebell ou toute autre charge que tu peux tenir des deux mains de fa\u00e7on s\u00fbre et sym\u00e9trique.<\/p>\n<p>Le Russian twist debout avec une barre comme point d\u2019ancrage fonctionne un peu diff\u00e9remment, comme expliqu\u00e9 ci-dessous.<\/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%2FnXJ8DFeR8Y4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/nXJ8DFeR8Y4\" \/><meta itemprop=\"duration\" content=\"PT52S\" \/><meta itemprop=\"uploadDate\" content=\"2019-02-24T23:36:30Z\" \/><meta itemprop=\"name\" content=\"Standing Russian Twists (Abdominals &amp; Core)\" \/><meta itemprop=\"description\" content=\"This exercise is taken from FITNESS LEGACY\u2019S training programs : Sign-up TODAY for ONLY &#36;20 \/ month \u25ba https:\/\/www.fitnesslegacy.net Follow me on : Instagram \u25ba https:\/\/www.instagram.com\/my_fitnesslegacy Facebook \u25ba https:\/\/www.facebook.com\/fitnesslegacy.net Category \/ Fitness Coaching . . . Buddha by Kontekst https:\/\/soundcloud.com\/kontekstmusic Creative Commons \u2014 Attribution 3.0 Unported\u2014 CC BY 3.0 http:\/\/creativecommons.org\/licenses\/b... Music promoted by Audio Library https:\/\/youtu.be\/b6jK2t3lcRs\"><div class=\"lyte-wrapper\" title=\"Standing Russian Twists (Abdominals &amp;amp; Core)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_nXJ8DFeR8Y4\"><div id=\"lyte_nXJ8DFeR8Y4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FnXJ8DFeR8Y4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Standing Russian Twists (Abdominals &amp; Core)<\/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\/nXJ8DFeR8Y4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FnXJ8DFeR8Y4%2F0.jpg\" alt=\"Standing Russian Twists (Abdominals &amp;amp; Core)\" 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 debout, les pieds \u00e9cart\u00e9s de la largeur des hanches. Tiens la charge \u00e9ventuelle des deux mains directement devant le corps, \u00e0 peu pr\u00e8s \u00e0 hauteur de la partie sup\u00e9rieure des abdominaux. Garde les bras l\u00e9g\u00e8rement fl\u00e9chis.<\/p>\n<p class=\"num\">Tourne-toi d\u2019un c\u00f4t\u00e9. La jambe oppos\u00e9e pivote l\u00e9g\u00e8rement et tu fl\u00e9chis un peu le genou.<\/p>\n<p class=\"num\">Avant de tourner vers l\u2019autre c\u00f4t\u00e9, marque une courte pause au centre. Cela te permet d\u2019effectuer l\u2019exercice sans \u00e9lan et de conserver une bonne ex\u00e9cution.<\/p>\n<p class=\"num\">Effectue la rotation de mani\u00e8re contr\u00f4l\u00e9e, sans prendre d\u2019\u00e9lan. Plus le mouvement est rapide, plus l\u2019exercice prend une dimension cardiovasculaire.<\/p>\n<h3 class=\"num\"><span class=\"ez-toc-section\" id=\"Execution_alternative_avec_barre\"><span class=\"\">Ex\u00e9cution alternative avec barre<\/span><\/span><\/h3>\n<p>Cette variante avec barre cible \u00e9galement les abdominaux lat\u00e9raux. Pour la r\u00e9aliser, bloque la barre sans charge suppl\u00e9mentaire dans un coin ou dans un support adapt\u00e9. Certains racks de musculation poss\u00e8dent un support au bas de l\u2019un de leurs angles.<\/p>\n<p>Saisis la barre, bras tendus, de fa\u00e7on \u00e0 placer les mains juste au-dessus de la t\u00eate. Garde le haut du corps droit. En d\u00e9pla\u00e7ant la barre d\u2019un c\u00f4t\u00e9 \u00e0 l\u2019autre, tu fais pivoter le haut du corps. Les bras restent tendus et les pieds ne bougent pas. Le mouvement vient exclusivement du haut du corps. La vid\u00e9o suivante montre le d\u00e9roulement en d\u00e9tail.<\/p>\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%2FhnEcNMPA2bQ%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/hnEcNMPA2bQ\" \/><meta itemprop=\"duration\" content=\"PT38S\" \/><meta itemprop=\"uploadDate\" content=\"2012-03-19T20:55:01Z\" \/><meta itemprop=\"name\" content=\"Standing Russian Twist\" \/><meta itemprop=\"description\" content=\"Russian Twist - stand holding the end of a barbell and the other end on the floor up against a wall or platform. Swing the barbell end from one side of your body to the other and back again with both hands and straight arms. Increase resistance by adding weights to the end in your hands.\"><div class=\"lyte-wrapper\" title=\"Standing Russian Twist\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_hnEcNMPA2bQ\"><div id=\"lyte_hnEcNMPA2bQ\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FhnEcNMPA2bQ%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Standing Russian Twist<\/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\/hnEcNMPA2bQ\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FhnEcNMPA2bQ%2F0.jpg\" alt=\"Standing Russian Twist\" width=\"853\" height=\"460\" \/><br \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Tu trouveras peut-\u00eatre en ligne des vid\u00e9os o\u00f9 la charge est balanc\u00e9e brusquement d\u2019un c\u00f4t\u00e9 \u00e0 l\u2019autre. \u00c9vite cela \u00e0 tout prix. Cette fa\u00e7on de faire n\u2019apporte pas un meilleur stimulus d\u2019entra\u00eenement et impose davantage de contraintes aux articulations, notamment \u00e0 la colonne vert\u00e9brale. Effectue toujours le mouvement d\u2019un c\u00f4t\u00e9 \u00e0 l\u2019autre de mani\u00e8re consciente et contr\u00f4l\u00e9e, sans \u00e9lan.<\/p>\n","protected":false},"featured_media":6311,"parent":0,"template":"","meta":[],"muskelgruppe":[1661],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Russian twist debout","target-muscles":24531,"equipment":[5063,5061,5080,5083],"muscles":[5394],"supporting-muscles":[],"training-type":[],"training-plans":[],"alternative_exercises":[6298,6786]},"yoast_head":"<title>Rotation du buste debout | Training.fit<\/title>\n<meta name=\"description\" content=\"Rotation du buste debout : d\u00e9couvre les variantes sans charge, lest\u00e9es et avec barre ancr\u00e9e. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/fr\/exercice\/rotation-du-buste-debout\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rotation du buste debout\" \/>\n<meta property=\"og:description\" content=\"Rotation du buste debout : d\u00e9couvre les variantes sans charge, lest\u00e9es et avec barre ancr\u00e9e. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/fr\/exercice\/rotation-du-buste-debout\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/01\/bauchtwist-stehend.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>","yoast_head_json":{"title":"Rotation du buste debout | Training.fit","description":"Rotation du buste debout : d\u00e9couvre les variantes sans charge, lest\u00e9es et avec barre ancr\u00e9e. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/fr\/exercice\/rotation-du-buste-debout\/","og_locale":"fr_FR","og_type":"article","og_title":"Rotation du buste debout","og_description":"Rotation du buste debout : d\u00e9couvre les variantes sans charge, lest\u00e9es et avec barre ancr\u00e9e. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.","og_url":"https:\/\/training.fit\/fr\/exercice\/rotation-du-buste-debout\/","og_site_name":"Training.fit","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/01\/bauchtwist-stehend.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Dur\u00e9e de lecture estim\u00e9e":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/fr\/exercice\/rotation-du-buste-debout\/","url":"https:\/\/training.fit\/fr\/exercice\/rotation-du-buste-debout\/","name":"Rotation du buste debout | Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-17T12:11:07+00:00","dateModified":"2026-10-17T12:11:07+00:00","description":"Rotation du buste debout : d\u00e9couvre les variantes sans charge, lest\u00e9es et avec barre ancr\u00e9e. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.","inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/fr\/exercice\/rotation-du-buste-debout\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6300"}],"collection":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":9,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6300\/revisions"}],"predecessor-version":[{"id":29605,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6300\/revisions\/29605"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6786"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6298"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskel\/5394"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/equipment\/5083"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/equipment\/5080"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/equipment\/5061"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/equipment\/5063"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/media\/6311"}],"wp:attachment":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/media?parent=6300"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskelgruppe?post=6300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}