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Stylized illustration of two men exercising outdoors; one kneels with crossed arms while the other holds his ankles on a sunny grass field.

Le NHE est un exercice de renforcement musculaire excentrique ciblant spécifiquement les ischio-jambiers et ne nécessitant pas de matériel. Pour réaliser cet exercice les joueuses sont réparties en binôme. Le sujet réalisant l’exercice se place sur les genoux écartés au niveau de la largeur du bassin avec le dos bien droit et les bras croisés sur la poitrine. Les épaules, les hanches et les genoux doivent rester aligné durant tout l’exercice. Le sujet doit donc contrôler la descente progressive du tronc vers l’avant pendant que son partenaire se place derrière lui et maintient ses chevilles au sol à l’aide de ses mains et de son poids du corps. L’effort excentrique se concentre sur la phase de descente, qui doit être lente, contrôlée et progressive afin de maximiser l’effet de l’exercice. Lorsque le sujet ne parvient plus à contrôler la descente, il place ses mains sur le sol pour amortir l’impact. Le retour à la position initiale se fait en poussant contre le sol avec ses mains. Mehr sehen

#fitness #exercise #men

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