{"id":6590,"date":"2026-10-17T14:11:33","date_gmt":"2026-10-17T12:11:33","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6590"},"modified":"2026-10-17T14:11:33","modified_gmt":"2026-10-17T12:11:33","slug":"flexion-laterale-buste","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/flexion-laterale-buste\/","title":{"rendered":"Flexion lat\u00e9rale du buste"},"content":{"rendered":"<p>La flexion lat\u00e9rale du buste est un excellent exercice pour cibler les abdominaux lat\u00e9raux et renforcer le tronc. Comme son nom l\u2019indique, elle sollicite surtout les obliques.<\/p>\n<p>Pour effectuer une flexion lat\u00e9rale, tiens-toi droit et penche le corps sur le c\u00f4t\u00e9. Tu peux augmenter la difficult\u00e9 en tenant un halt\u00e8re dans une main. Il est \u00e9galement possible d\u2019effectuer l\u2019exercice <strong>sur un banc \u00e0 lombaires en salle<\/strong>. Pour varier davantage, essaie les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6295\">rotations du buste<\/a>, les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6444\">relev\u00e9s de jambes lat\u00e9raux<\/a> ou l\u2019<a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6549\">essuie-glace<\/a>. Attention, l\u2019essuie-glace peut \u00eatre difficile et convient surtout aux pratiquants avanc\u00e9s.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Il existe diff\u00e9rentes fa\u00e7ons d\u2019effectuer les flexions lat\u00e9rales. L\u2019une des variantes concerne la position de la main libre : tu peux la poser sur la hanche ou derri\u00e8re la t\u00eate. Placer la main derri\u00e8re la t\u00eate augmente la tension dans le haut du corps et les abdominaux lat\u00e9raux, mais tu risques aussi de t\u2019aider du bras. Pour plus de s\u00e9curit\u00e9, il est donc pr\u00e9f\u00e9rable de garder la main libre sur la hanche. Tu peux \u00e9galement tenir un halt\u00e8re dans chaque main, mais les deux charges se compensent en partie. Cette version est pr\u00e9sent\u00e9e dans la seconde moiti\u00e9 du tutoriel vid\u00e9o.<\/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%2FdL9ZzqtQI5c%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/dL9ZzqtQI5c\" \/><meta itemprop=\"duration\" content=\"PT1M36S\" \/><meta itemprop=\"uploadDate\" content=\"2012-06-11T07:33:58Z\" \/><meta itemprop=\"name\" content=\"How to Do a Dumbbell Side Bend | Ab Workout\" \/><meta itemprop=\"description\" content=\"Full Playlist: https:\/\/www.youtube.com\/playlist?list=PLE98687C875D52964 - - Top Rated At Home Workout Gear: Inred Dual Ab Wheel: http:\/\/amzn.to\/1JwgNPy LifelineUSA Chest Expander: http:\/\/amzn.to\/1O6dlhA Iron Gym Upper Body Workout: http:\/\/amzn.to\/1igVj2p Shake Weight Dumbell: http:\/\/amzn.to\/1igS0YU Perfect Pushup Elite: http:\/\/amzn.to\/1hS0zJG Valeo Deluxe Speed Rope: http:\/\/amzn.to\/1L1QRv9 Watch more Home Ab Workout for Men videos: http:\/\/www.howcast.com\/videos\/500987-How-to-Do-a-Dumbbell-Side-Bend-Ab-Workout Hi. I&#039;m going to demonstrate how to do a dumbbell side bend using an eight pound dumbbell. What you&#039;re going to start with your stance. Bring your hand to your external oblique like so. You&#039;re going to stretch, okay, to the left and then come up and contract to the right. Okay. So you&#039;re going to inhale, stretching down to the left. Exhale, contracting your external oblique to the right. Okay. You can switch sides. Same thing, stretching to the right now. Contracting to the left. Stretching. Contracting. And then what we&#039;re going to do is we&#039;re going to add another dumbbell. Okay. Space your feet out a little wider. Okay? And now you can do both sides. Kind of stretch down to the left, pause in the middle, contract down to the right. Okay, now you&#039;re kind of hitting both sides instead of isolating one side at a time. So stretch okay, side to side. So you&#039;ll really feel this in your external obliques. Okay? And it also helps promote your flexibility since your legs are straight. So that&#039;s how you properly do a dumbbell side bend.\"><div class=\"lyte-wrapper\" title=\"How to Do a Dumbbell Side Bend | Ab Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_dL9ZzqtQI5c\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_dL9ZzqtQI5c\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FdL9ZzqtQI5c%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Dumbbell Side Bend | Ab Workout<\/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\/dL9ZzqtQI5c\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FdL9ZzqtQI5c%2F0.jpg\" alt=\"How to Do a Dumbbell Side Bend | Ab Workout\" 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\">Prends un halt\u00e8re dans une main.<\/p>\n<p class=\"num\">Tiens-toi droit, les pieds \u00e9cart\u00e9s de la largeur des \u00e9paules.<\/p>\n<p class=\"num\">Pose la main libre sur la hanche. Laisse la main qui tient l\u2019halt\u00e8re pendre de l\u2019autre c\u00f4t\u00e9 du corps. Tu es en position de d\u00e9part.<\/p>\n<p class=\"num\">Incline le haut du corps du c\u00f4t\u00e9 o\u00f9 se trouve l\u2019halt\u00e8re. Celui-ci descend ainsi verticalement. Penche-toi aussi loin que possible, jusqu\u2019\u00e0 ressentir une tension dans les abdominaux lat\u00e9raux.<\/p>\n<p class=\"num\">Inverse le mouvement : incline le haut du corps dans la direction oppos\u00e9e et remonte l\u2019halt\u00e8re verticalement. Poursuis jusqu\u2019\u00e0 ressentir une tension de l\u2019autre c\u00f4t\u00e9. R\u00e9p\u00e8te ce mouvement, puis passe l\u2019halt\u00e8re dans l\u2019autre main et effectue le m\u00eame nombre de r\u00e9p\u00e9titions pour terminer la s\u00e9rie.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Pendant les flexions lat\u00e9rales, veille \u00e0 incliner uniquement le haut du corps sur le c\u00f4t\u00e9, sans faire pivoter les hanches. Bouge lentement et de fa\u00e7on contr\u00f4l\u00e9e afin de cibler les bons muscles, et reste gain\u00e9 pour \u00e9viter de solliciter excessivement la nuque ou le dos. Veille aussi \u00e0 ne pas balancer excessivement le buste.<\/p>\n<p>En conclusion, les flexions lat\u00e9rales sont un exercice efficace pour cibler les abdominaux lat\u00e9raux et renforcer le tronc. Les int\u00e9grer \u00e0 ton entra\u00eenement peut t\u2019aider \u00e0 d\u00e9velopper une sangle abdominale plus forte et plus tonique.<\/p>\n","protected":false},"featured_media":6596,"parent":0,"template":"","meta":[],"muskelgruppe":[1661],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Flexion lat\u00e9rale avec halt\u00e8re","target-muscles":24531,"equipment":5083,"muscles":5394,"supporting-muscles":null,"training-type":null,"training-plans":5493,"alternative_exercises":[7430,6719,6592,8471]},"yoast_head":"<title>Flexion lat\u00e9rale du buste | Training.fit<\/title>\n<meta name=\"description\" content=\"Flexion lat\u00e9rale du buste : d\u00e9couvre l\u2019usage d\u2019un seul halt\u00e8re et le travail des deux c\u00f4t\u00e9s. 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