{"id":6415,"date":"2026-09-26T11:35:44","date_gmt":"2026-09-26T09:35:44","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6415"},"modified":"2026-09-26T11:35:44","modified_gmt":"2026-09-26T09:35:44","slug":"tractions-assistees-machine","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/tractions-assistees-machine\/","title":{"rendered":"Tractions assist\u00e9es \u00e0 la machine"},"content":{"rendered":"<p>Les tractions assist\u00e9es \u00e0 la machine sont une alternative pratique aux <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6412\">tractions classiques<\/a>, surtout pour les d\u00e9butants. Le mouvement reste le m\u00eame : tu te suspends \u00e0 une barre et tires le corps vers le haut en te concentrant sur les muscles du dos, notamment le grand dorsal.<\/p>\n<p>La principale diff\u00e9rence est que la machine t\u2019aide en te poussant vers le haut gr\u00e2ce \u00e0 un contrepoids. Au lieu de laisser les jambes pendre librement, tu t\u2019agenouilles sur un support qui pousse ton corps vers le haut. Tu peux r\u00e9gler la charge afin d\u2019obtenir le niveau d\u2019assistance dont tu as besoin.<\/p>\n<p>Les d\u00e9butants ont souvent du mal avec les tractions classiques, car ils ne poss\u00e8dent pas encore la force n\u00e9cessaire pour les ex\u00e9cuter correctement. Il est alors normal de peiner \u00e0 r\u00e9aliser des r\u00e9p\u00e9titions propres. Pour te pr\u00e9parer aux tractions sans assistance, tu peux essayer d\u2019autres <a href=\"https:\/\/training.fit\/fr\/?taxonomy=muskelgruppe&amp;term=haut-du-dos\">exercices pour le haut du dos<\/a>, comme le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6536\">rowing assis \u00e0 la machine<\/a>, le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6538\">rowing \u00e0 la poulie<\/a> ou le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6478\">tirage vertical \u00e0 la poulie<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Une bonne ex\u00e9cution des tractions assist\u00e9es d\u00e9pend du choix de la charge. Plus le poids s\u00e9lectionn\u00e9 sur la machine est lourd, plus l\u2019exercice devient facile. Il est donc essentiel de trouver le r\u00e9glage id\u00e9al qui continue \u00e0 te solliciter malgr\u00e9 l\u2019assistance.<\/p>\n<p>Il existe diff\u00e9rents mod\u00e8les de machines, dont certaines poss\u00e8dent des marches qui facilitent l\u2019acc\u00e8s au coussin pour les genoux. Elles servent souvent aussi de machines \u00e0 dips et permettent d\u2019effectuer des <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6343\">dips<\/a> avec assistance gr\u00e2ce aux poign\u00e9es lat\u00e9rales.<\/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%2FaP83vi_2Jhw%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/aP83vi_2Jhw\" \/><meta itemprop=\"duration\" content=\"PT3M21S\" \/><meta itemprop=\"uploadDate\" content=\"2016-01-23T21:00:50Z\" \/><meta itemprop=\"name\" content=\"Assisted pull up machine\" \/><meta itemprop=\"description\" content=\"If you\u2019d like to consider one of our AFFORDABLE coaching programs click the link below https:\/\/bit.ly\/3uJHiRF If you\u2019d like to consider one our high level coaching programs click the link below to set up a consultation https:\/\/bit.ly\/3NEUhgf If you\u2019d like to support the channel by using anyone of our amazon affiliate links (doesn&#039;t cost you more but does support the channel), feel free to do that using the link below by shopping on our amazon store. Your support means the world. https:\/\/bit.ly\/38iexEa Title: Assisted pull up machine Primary muscle worked: Lats Secondary muscle worked: Biceps Hand position: Pronated Direction of exertion: Vertical pull Notes: The assisted pull up machine is a great machine especially for those looking to work there way up to doing there first pull up. This exercise is great for everyone though as it can be placed at the end of your training to maximize fatigue in the muscle without compromising safety. Social media outlets: o Instagram: Instagram.com\/mariomedinafitness o Facebook fan page: facebook.com\/mariomedinafitness o Website: Mariomedinafitness.com o Twitter: Twitter.com\/mariomfitness\"><div class=\"lyte-wrapper\" title=\"Assisted pull up machine\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_aP83vi_2Jhw\"><div id=\"lyte_aP83vi_2Jhw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaP83vi_2Jhw%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Assisted pull up machine<\/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\/aP83vi_2Jhw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaP83vi_2Jhw%2F0.jpg\" alt=\"Assisted pull up machine\" 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\">R\u00e8gle la charge qui all\u00e9gera le travail du dos. Si tu choisis par exemple 20 kg, le contrepoids te rendra effectivement 20 kg plus l\u00e9ger.<\/p>\n<p class=\"num\">Monte sur les marchepieds et saisis les poign\u00e9es en pronation, les mains l\u00e9g\u00e8rement plus \u00e9cart\u00e9es que les \u00e9paules et le dos des mains tourn\u00e9 vers toi.<\/p>\n<p class=\"num\">Pose les genoux sur le coussin pr\u00e9vu. Commence par en placer un et pousse l\u00e9g\u00e8rement le support vers le bas, puis pose le deuxi\u00e8me genou. Garde toujours les mains fermement sur les poign\u00e9es. Tu te trouves maintenant dans la position de d\u00e9part sur la machine.<\/p>\n<p class=\"num\">Gaine-toi et tire-toi vers le haut sans \u00e0-coup. Le gainage t\u2019aide \u00e0 contr\u00f4ler le mouvement, tandis que le contrepoids r\u00e9duit la charge \u00e0 soulever.<\/p>\n<p class=\"num\">Redescends lentement jusqu\u2019\u00e0 la position de d\u00e9part en gardant les deux genoux sur le coussin, puis recommence. Si tu dois modifier l\u2019assistance, descends de la machine avant de r\u00e9gler la charge. R\u00e9duis l\u2019aide si le mouvement est trop facile ; augmente-la si tu ne peux pas effectuer une traction de fa\u00e7on contr\u00f4l\u00e9e.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Une erreur fr\u00e9quente consiste \u00e0 r\u00e9gler l\u2019assistance trop haut, ce qui rend l\u2019exercice trop facile et r\u00e9duit l\u2019effet de l\u2019entra\u00eenement. Essaie de trouver la charge d\u2019assistance la plus faible qui te permet encore une bonne ex\u00e9cution.<\/p>\n","protected":false},"featured_media":6420,"parent":0,"template":"","meta":[],"muskelgruppe":[1664,1676],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"machine","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Tractions avec assistance","target-muscles":26888,"equipment":5051,"muscles":[5363,5361,5365,5362],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[6478,6412]},"yoast_head":"<title>Tractions assist\u00e9es \u00e0 la machine | Training.fit<\/title>\n<meta name=\"description\" content=\"Tractions assist\u00e9es \u00e0 la machine : d\u00e9couvre comment choisir le contrepoids et utiliser la plateforme. 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