{"id":6520,"date":"2026-09-25T07:54:22","date_gmt":"2026-09-25T05:54:22","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6520"},"modified":"2026-09-25T07:54:22","modified_gmt":"2026-09-25T05:54:22","slug":"oiseau-elastique","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/oiseau-elastique\/","title":{"rendered":"Oiseau avec \u00e9lastique"},"content":{"rendered":"<p>L\u2019oiseau avec \u00e9lastique est un exercice fantastique pour l\u2019arri\u00e8re des \u00e9paules que tu peux effectuer \u00e0 la maison. Il s\u2019agit d\u2019une variante de l\u2019<a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6513\">oiseau classique avec halt\u00e8res<\/a>. Le mouvement est presque identique : tu \u00e9tires l\u2019\u00e9lastique en \u00e9cartant les bras sur les c\u00f4t\u00e9s et vers l\u2019arri\u00e8re.<\/p>\n<p>L\u2019exercice met principalement l\u2019accent sur les faisceaux post\u00e9rieurs des delto\u00efdes, \u00e0 l\u2019arri\u00e8re des \u00e9paules, avec l\u2019aide du haut du dos et des trap\u00e8zes.<\/p>\n<p>Comme alternative \u00e0 la variante avec \u00e9lastique, tu peux \u00e9galement faire <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6510\">l\u2019oiseau \u00e0 la machine<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Comme l\u2019oiseau avec halt\u00e8res, la version avec \u00e9lastique peut \u00eatre effectu\u00e9e de diff\u00e9rentes fa\u00e7ons. Tu peux notamment fixer l\u2019\u00e9lastique \u00e0 la hauteur de la poitrine ou des \u00e9paules afin de r\u00e9aliser l\u2019exercice debout.<\/p>\n<p>Dans une autre variante, qui ne n\u00e9cessite aucune installation particuli\u00e8re, tu places l\u2019\u00e9lastique sous tes pieds et te penches vers l\u2019avant. Tu dois alors veiller \u00e0 maintenir une bonne position du dos en plus d\u2019ex\u00e9cuter correctement l\u2019exercice. Il est \u00e9galement judicieux de porter des chaussures de sport afin d\u2019\u00e9viter que l\u2019\u00e9lastique ne s\u2019enfonce dans la plante de tes pieds.<\/p>\n<p>La vid\u00e9o suivante pr\u00e9sente la variante pench\u00e9e vers l\u2019avant, d\u00e9crite \u00e9galement dans les instructions \u00e9tape par \u00e9tape.<\/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%2F38leTE2y1I8%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/38leTE2y1I8\" \/><meta itemprop=\"duration\" content=\"PT43S\" \/><meta itemprop=\"uploadDate\" content=\"2011-07-07T22:12:05Z\" \/><meta itemprop=\"name\" content=\"Band Reverse Fly\" \/><meta itemprop=\"description\" content=\"NEW: Exclusive workout videos + 5, 10 &amp; 30 Day Workout Challenges here on YouTube - Click \u201cJoin\u201d @\u00a0https:\/\/gofb.info\/FB_Exclusive The Band Reverse Fly specifically tones rhomboids and rear deltoids. At-home Workout Programs @ https:\/\/gofb.info\/Programs Exclusive workout videos, Workout Challenges, and site features @ https:\/\/gofb.info\/FBPlus 2 Week Workout Challenges @ https:\/\/gofb.info\/PlusChallenges Advanced search tool for over 600+ free workout videos @ https:\/\/gofb.info\/WorkoutVideos The most supportive fitness Community on the web @ https:\/\/gofb.info\/FBCommunity Meal Plans written by Registered Dietitians @ https:\/\/gofb.info\/FBMealPlans Healthy Living articles and recipes @ https:\/\/gofb.info\/HealthyLiving Fitness Blender Gift Cards @ https:\/\/gofb.info\/GiftCards We use PowerBlock adjustable dumbbells @ https:\/\/gofb.info\/PowerBlock Fitness Blender\u2019s Workout Programs and subscription platform, FB Plus, make it possible to keep our individual workout videos and website free. We were founded with, and remain committed to, the goal of making health and fitness attainable, affordable, and approachable. We hope you enjoy our content and consider subscribing to our YouTube channel and registering on our website, which is free and open to all @ https:\/\/www.fitnessblender.com\/ Keep up with us on Facebook @ https:\/\/gofb.info\/Facebook Instagram @ https:\/\/gofb.info\/Instagram Twitter @ https:\/\/gofb.info\/Twitter Pinterest @ https:\/\/gofb.info\/Pinterest Note: All information provided by Fitness Blender is of a general nature and is furnished for educational\/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries, or damages resulting from any and all claims.\"><div class=\"lyte-wrapper\" title=\"Band Reverse Fly\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_38leTE2y1I8\"><div id=\"lyte_38leTE2y1I8\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F38leTE2y1I8%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Band Reverse Fly<\/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\/38leTE2y1I8\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F38leTE2y1I8%2F0.jpg\" alt=\"Band Reverse Fly\" 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 \u00e9paules.<\/p>\n<p class=\"num\">Place le centre de l\u2019\u00e9lastique sous tes deux pieds.<\/p>\n<p class=\"num\">Penche le haut du corps vers l\u2019avant selon un angle de 45 \u00e0 90 degr\u00e9s. Cambre l\u00e9g\u00e8rement le bas du dos et veille \u00e0 garder le reste du dos droit. Tes bras doivent maintenant \u00eatre tendus vers l\u2019avant ou le bas, les extr\u00e9mit\u00e9s de l\u2019\u00e9lastique dans les mains.<\/p>\n<p class=\"num\">Fl\u00e9chis l\u00e9g\u00e8rement les coudes. Tu es maintenant en position de d\u00e9part.<\/p>\n<p class=\"num\">Tire l\u2019\u00e9lastique vers l\u2019arri\u00e8re en \u00e9cartant les bras. Garde les coudes au m\u00eame angle. Arr\u00eate le mouvement avant de devoir trop rapprocher les omoplates pour continuer.<\/p>\n<p class=\"num\">Garde bri\u00e8vement cette position, puis ram\u00e8ne lentement les bras \u00e0 la position de d\u00e9part, de fa\u00e7on contr\u00f4l\u00e9e.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Lorsque tu te penches, veille \u00e0 ne pas arrondir le dos. Il doit rester droit avec une tr\u00e8s l\u00e9g\u00e8re cambrure.<\/p>\n<p>N\u2019\u00e9carte pas non plus les bras trop loin. Arr\u00eate-toi avant que tes omoplates ne prennent en charge la majeure partie du mouvement. D\u00e8s qu\u2019elles participent de fa\u00e7on importante, le travail musculaire se d\u00e9place des \u00e9paules vers le dos.<\/p>\n<p>\u00c9vite de prendre de l\u2019\u00e9lan avec les bras et ne bouge pas le haut du corps pendant l\u2019ex\u00e9cution. Garde les coudes l\u00e9g\u00e8rement fl\u00e9chis, au m\u00eame angle, pendant tout l\u2019exercice.<\/p>\n","protected":false},"featured_media":6525,"parent":0,"template":"","meta":[],"muskelgruppe":[1658,1664],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"\u00c9cart\u00e9s invers\u00e9s avec \u00e9lastique","target-muscles":24935,"equipment":5057,"muscles":[5357,5367],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[6513,6510]},"yoast_head":"<title>Oiseau avec \u00e9lastique | Training.fit<\/title>\n<meta name=\"description\" content=\"Oiseau avec \u00e9lastique : d\u00e9couvre le r\u00e9glage de l\u2019\u00e9lastique et l\u2019inclinaison du buste. 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