{"id":6672,"date":"2026-09-26T11:10:26","date_gmt":"2026-09-26T09:10:26","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6672"},"modified":"2026-10-17T21:53:19","modified_gmt":"2026-10-17T19:53:19","slug":"elevations-mollets-debout-machine","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/elevations-mollets-debout-machine\/","title":{"rendered":"\u00c9l\u00e9vations des mollets debout \u00e0 la machine"},"content":{"rendered":"<p>M\u00eame si les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6670\">\u00e9l\u00e9vations des mollets assis \u00e0 la machine<\/a> sont plus courantes, les \u00e9l\u00e9vations des mollets debout \u00e0 la machine constituent \u00e9galement un excellent exercice d\u2019isolation pour tes mollets. Comme dans les autres variantes, tu effectues le mouvement en tendant et en fl\u00e9chissant les chevilles.<\/p>\n<p>Avec les genoux tendus, le gastrocn\u00e9mien, le muscle du mollet \u00e0 deux chefs, travaille dans une position plus allong\u00e9e que dans la variante assise. Dans une \u00e9tude de 12 semaines men\u00e9e aupr\u00e8s de 14 adultes non entra\u00een\u00e9s, les \u00e9l\u00e9vations des mollets debout \u00e0 la machine ont entra\u00een\u00e9 une croissance plus importante du gastrocn\u00e9mien que la variante assise, tandis que le sol\u00e9aire a progress\u00e9 de fa\u00e7on similaire avec les deux.<span id='quelle-1-6672' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/fr\/exercice\/elevations-mollets-debout-machine\/#quelle-bottom-1-6672' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>Si tu pr\u00e9f\u00e8res ne pas utiliser de machine, tu peux \u00e9galement r\u00e9aliser les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6684\">\u00e9l\u00e9vations des mollets debout avec une barre<\/a>, <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6676\">avec un \u00e9lastique<\/a> ou <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6688\">m\u00eame sans aucun mat\u00e9riel<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Il existe diff\u00e9rents mod\u00e8les de machines pour les \u00e9l\u00e9vations des mollets debout, et la conception des coussins d\u2019\u00e9paules et des poign\u00e9es varie souvent. Pour une bonne ex\u00e9cution, le plus important est de r\u00e9gler la hauteur des coussins de fa\u00e7on que la charge repose enti\u00e8rement sur tes \u00e9paules.<\/p>\n<p>La conception des plateformes peut \u00e9galement varier. Veille \u00e0 prendre un appui s\u00fbr sur l\u2019avant des pieds, car les plateformes peuvent \u00eatre arrondies ou inclin\u00e9es. Certaines changent m\u00eame d\u2019angle en suivant le mouvement de la charge. Garde toujours une position stable, sans risque de glisser.<\/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%2FXDT9P74nfzw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/XDT9P74nfzw\" \/><meta itemprop=\"duration\" content=\"PT54S\" \/><meta itemprop=\"uploadDate\" content=\"2020-04-10T09:51:50Z\" \/><meta itemprop=\"name\" content=\"Gymequip.eu | Standing Calf Raise Machine O3\" \/><meta itemprop=\"description\" content=\"Buy it now here: https:\/\/www.gymequip.eu\/product\/o3-standing-calf-raise-machine\/\"><div class=\"lyte-wrapper\" title=\"Gymequip.eu | Standing Calf Raise Machine O3\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_XDT9P74nfzw\"><div id=\"lyte_XDT9P74nfzw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FXDT9P74nfzw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Gymequip.eu | Standing Calf Raise Machine O3<\/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\/XDT9P74nfzw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FXDT9P74nfzw%2F0.jpg\" alt=\"Gymequip.eu | Standing Calf Raise Machine O3\" 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 les deux pieds fermement sur la ou les plateformes de la machine. Fl\u00e9chis l\u00e9g\u00e8rement les genoux afin de placer tes \u00e9paules sous les coussins pr\u00e9vus \u00e0 cet effet.<\/p>\n<p class=\"num\">Garde le dos droit, avec une l\u00e9g\u00e8re cambrure lombaire.<\/p>\n<p class=\"num\">Tends les genoux afin de soulever la charge avec les coussins d\u2019\u00e9paules. Garde le dos droit pendant tout l\u2019exercice.<\/p>\n<p class=\"num\">Fl\u00e9chis les chevilles et abaisse la charge pour atteindre la position de d\u00e9part.<\/p>\n<p class=\"num\">Tends les chevilles afin de soulever la charge. Maintiens bri\u00e8vement la position haute, puis redescends la charge lentement et r\u00e9guli\u00e8rement en fl\u00e9chissant les chevilles, sans prendre d\u2019\u00e9lan.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes_et_blessures\">Erreurs fr\u00e9quentes et blessures<\/span><\/h2>\n<p>Les \u00e9l\u00e9vations des mollets debout pr\u00e9sentent davantage de sources d\u2019erreur que la variante assise.<\/p>\n<p>Une mauvaise position du dos est l\u2019erreur la plus importante. Garde le dos droit avec une l\u00e9g\u00e8re cambrure dans le bas du dos pendant tout l\u2019exercice. Un dos arrondi met tes disques intervert\u00e9braux \u00e0 rude \u00e9preuve.<\/p>\n<p>Comme indiqu\u00e9 pr\u00e9c\u00e9demment, il est essentiel de prendre un appui s\u00fbr sur les plateformes. Les machines pouvant comporter des appuis inclin\u00e9s, obliques ou recouverts de diff\u00e9rents mat\u00e9riaux, place tes pieds avec soin et de mani\u00e8re stable. Essaie la machine avec une charge l\u00e9g\u00e8re afin de trouver la position la plus s\u00fbre pour toi.<\/p>\n<p>\u00c9vite de fl\u00e9chir les genoux pendant l\u2019exercice, car cela sollicite les cuisses et r\u00e9duit le travail cibl\u00e9 sur les mollets.<\/p>\n<p>Ne balance pas la charge de haut en bas. De tels mouvements peuvent endommager \u00e0 court ou \u00e0 long terme les tendons, les muscles et les articulations. Effectue toujours l\u2019exercice lentement et r\u00e9guli\u00e8rement, sans \u00e0-coups ni \u00e9lan provenant des pieds ou des chevilles. R\u00e9duis la charge si elle t\u2019emp\u00eache d\u2019ex\u00e9cuter le mouvement correctement.<\/p>\n","protected":false},"featured_media":6678,"parent":0,"template":"","meta":[],"muskelgruppe":[1663],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"machine","push-pull":"push","howto":true,"home-exercise":false,"other-names":"\u00c9l\u00e9vations des mollets debout","target-muscles":26678,"equipment":5051,"muscles":[5339,5337,5345,5340,5342,5343,5344],"supporting-muscles":null,"training-type":null,"training-plans":[5497,28750,28762,28768,28780,28786,28690],"alternative_exercises":[6688,6684,6676]},"yoast_head":"<title>\u00c9l\u00e9vations des mollets debout \u00e0 la machine | Training.fit<\/title>\n<meta name=\"description\" content=\"\u00c9l\u00e9vations des mollets debout \u00e0 la machine : d\u00e9couvre le r\u00e9glage des appuis sur les \u00e9paules. 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\/elevations-mollets-debout-machine\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c9l\u00e9vations des mollets debout \u00e0 la machine\" \/>\n<meta property=\"og:description\" content=\"\u00c9l\u00e9vations des mollets debout \u00e0 la machine : d\u00e9couvre le r\u00e9glage des appuis sur les \u00e9paules. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/fr\/exercice\/elevations-mollets-debout-machine\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:53:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/wadenheben-stehend-geraet.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":"\u00c9l\u00e9vations des mollets debout \u00e0 la machine | Training.fit","description":"\u00c9l\u00e9vations des mollets debout \u00e0 la machine : d\u00e9couvre le r\u00e9glage des appuis sur les \u00e9paules. 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\/elevations-mollets-debout-machine\/","og_locale":"fr_FR","og_type":"article","og_title":"\u00c9l\u00e9vations des mollets debout \u00e0 la machine","og_description":"\u00c9l\u00e9vations des mollets debout \u00e0 la machine : d\u00e9couvre le r\u00e9glage des appuis sur les \u00e9paules. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.","og_url":"https:\/\/training.fit\/fr\/exercice\/elevations-mollets-debout-machine\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T19:53:19+00:00","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/wadenheben-stehend-geraet.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\/elevations-mollets-debout-machine\/","url":"https:\/\/training.fit\/fr\/exercice\/elevations-mollets-debout-machine\/","name":"\u00c9l\u00e9vations des mollets debout \u00e0 la machine | Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-09-26T09:10:26+00:00","dateModified":"2026-10-17T19:53:19+00:00","description":"\u00c9l\u00e9vations des mollets debout \u00e0 la machine : d\u00e9couvre le r\u00e9glage des appuis sur les \u00e9paules. 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\/elevations-mollets-debout-machine\/"]}]},{"@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\/6672"}],"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":7,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6672\/revisions"}],"predecessor-version":[{"id":26762,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6672\/revisions\/26762"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6676"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6684"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6688"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/28690"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/28786"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/28780"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/28768"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/28762"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/28750"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/5497"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskel\/5344"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskel\/5343"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskel\/5342"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskel\/5340"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskel\/5345"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskel\/5337"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskel\/5339"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/equipment\/5051"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/media\/6678"}],"wp:attachment":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/media?parent=6672"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskelgruppe?post=6672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}