{"id":161856,"date":"2022-05-25T17:58:07","date_gmt":"2022-05-25T15:58:07","guid":{"rendered":"https:\/\/www.sideaita.it\/?p=161856"},"modified":"2025-12-19T11:48:02","modified_gmt":"2025-12-19T10:48:02","slug":"banc-de-squat-pour-les-ischio-jambiers","status":"publish","type":"post","link":"https:\/\/www.sideaita.it\/fr\/2022\/05\/25\/hamstring-sissy-squat-bench\/","title":{"rendered":"BANC DE SQUAT POUR ISCHIO-JAMBIERS ET SISSY"},"content":{"rendered":"<h2>FLEXION DES ISCHIO-JAMBIERS NORDIQUE<\/h2>\n<p>Le Nordic Ham Curl est un exercice de fitness, d'entra\u00eenement athl\u00e9tique et de m\u00e9decine sportive qui est devenu l'un des mouvements les plus utilis\u00e9s dans la pr\u00e9vention des blessures.<\/p>\n<p>\u00c9galement appel\u00e9 curl russe ou curl invers\u00e9, il s'agit d'une simple flexion-extension du genou, mais la tension est g\u00e9n\u00e9r\u00e9e non pas par le d\u00e9placement d'une surcharge externe, mais par le d\u00e9placement de son propre corps dans l'espace.<\/p>\n<p>L'exercice s'effectue en s'agenouillant sur un coussin, le torse droit, en fixant les pieds sous un support stable tel qu'un halt\u00e8re, des coussins de machine \u00e0 lattes, une barre murale ou simplement maintenue au sol par un partenaire.  De cette position, vous descendez votre torse vers le sol, en essayant de freiner votre descente.<\/p>\n<div class=\"row row-small\"  id=\"row-1644122545\">\n\n\t<div id=\"col-1792674884\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_318010578\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-1-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_318010578 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-338099881\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_518465454\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-2-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_518465454 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row row-small\"  id=\"row-1171135085\">\n\n\t<div id=\"col-224832808\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_638558287\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-3-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_638558287 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-582349881\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_301331206\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-4-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_301331206 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<h2>LA PR\u00c9VENTION DES ACCIDENTS<\/h2>\n<p>Le Nordic Hamstring Curl est l'un des exercices les plus utilis\u00e9s pour la pr\u00e9vention des l\u00e9sions d'\u00e9tirement des muscles post\u00e9rieurs de la cuisse, ainsi que l'un des plus r\u00e9f\u00e9renc\u00e9s dans la litt\u00e9rature scientifique avec le squat, les soulev\u00e9s olympiques et les soulev\u00e9s de terre. Le NHC est consid\u00e9r\u00e9 comme l'un des meilleurs exercices \u00e0 cette fin en raison de sa biom\u00e9canique et surtout de son profil de r\u00e9sistance. En effet, contrairement aux variantes du leg curl avec des machines \u00e0 cames (weight stack) o\u00f9 la tension maximale se produit au moment du raccourcissement maximal du muscle, dans le NHC cette tension correspond \u00e0 l'allongement maximal des fibres des muscles post\u00e9rieurs de la cuisse.<\/p>\n<p>L'exercice est donc essentiellement excentrique, ce qui est tr\u00e8s b\u00e9n\u00e9fique dans des disciplines telles que le ski, le snowboard, le football, le basket-ball, l'athl\u00e9tisme et bien d'autres, o\u00f9 l'athl\u00e8te est \"forc\u00e9\" d'effectuer des mouvements qui soumettent les articulations et les muscles \u00e0 un stress maximal dans un laps de temps tr\u00e8s court.<\/p>\n<h2>DES PERFORMANCES ACCRUES<\/h2>\n<p>Il existe des dizaines d'\u00e9tudes concernant la corr\u00e9lation entre cet exercice et la pr\u00e9vention des blessures chez les sportifs. En effet, le moment de force exprim\u00e9 lors de la flexion du genou est fortement corr\u00e9l\u00e9 \u00e0 la vitesse du sprint. C'est pr\u00e9cis\u00e9ment lors du sprint que les muscles post\u00e9rieurs de la cuisse se contractent \u00e0 la fois pour \u00e9tendre les hanches et pour fl\u00e9chir les genoux afin de cr\u00e9er une propulsion vers l'avant. Il s'ensuit que l'entra\u00eenement du mouvement de flexion des genoux, avec un profil de r\u00e9sistance diff\u00e9rent de celui des machines classiques, peut \u00e9galement s'av\u00e9rer tr\u00e8s utile pour augmenter les performances en mati\u00e8re de sprints et de sauts horizontaux.<\/p>\n<p>Une pr\u00e9cision importante doit \u00eatre apport\u00e9e. L'ex\u00e9cution d'un NHC, et donc l'augmentation de la force excentrique dans la flexion du genou, ne pr\u00e9vient pas a priori les blessures. En fait, il a \u00e9t\u00e9 constat\u00e9 que les blessures au genou (et aux muscles associ\u00e9s) sont li\u00e9es \u00e0 de multiples facteurs tels que la souplesse, la force, la fatigue, la stabilit\u00e9 du tronc et les \u00e9ventuelles blessures ant\u00e9rieures.<\/p>\n<p>Un athl\u00e8te peut poss\u00e9der beaucoup de force pour absorber le stress excentrique, des niveaux \u00e9lev\u00e9s de flexibilit\u00e9 dans les ischio-jambiers afin de pouvoir s'\u00e9tirer suffisamment lors d'une surcharge soudaine, mais il peut n\u00e9anmoins se blesser en raison d'une fatigue excessive (par exemple, entre le milieu et la fin de la comp\u00e9tition) ou d'une blessure ant\u00e9rieure.<\/p>\n<h2>L'ACTIVATION NEUROMUSCULAIRE<\/h2>\n<p>Le NHC est un exercice de plus en plus utilis\u00e9 en fitness et en bodybuilding pour augmenter la masse musculaire des muscles post\u00e9rieurs de la cuisse. Dans diverses \u00e9tudes, les r\u00e9sultats en termes d'activation musculaire \u00e9tudi\u00e9e au moyen de l'\u00e9lectromyographie (EMG) ont surpass\u00e9 les flexions de jambes en position assise, les lev\u00e9es de jambes semi-\u00e9tir\u00e9es et les bons matins.<\/p>\n<p>Il est donc certain que le NHC apporte des niveaux \u00e9lev\u00e9s d'activation des muscles post\u00e9rieurs de la cuisse et devrait donc \u00eatre inclus dans un protocole complet en combinaison avec d'autres exercices tels que les lev\u00e9es de jambes semi-\u00e9tir\u00e9es, les \u00e9l\u00e9vations des fessiers et les flexions de jambes sur les machines.<\/p>\n<h2>CONFIGURATION DE L'EXERCICE<\/h2>\n<p>L'un des plus grands probl\u00e8mes dans la r\u00e9alisation de cet exercice est sans aucun doute la difficult\u00e9 du positionnement initial, ou de l'installation. En effet, trouver une position confortable et s\u00fbre dans une salle de sport commerciale, ainsi que dans une salle de sport \u00e0 domicile, devient compliqu\u00e9. La station cr\u00e9\u00e9e par Sidea permet de r\u00e9aliser l'exercice sans avoir \u00e0 charger des halt\u00e8res pour se stabiliser, ni \u00e0 chercher un coussin suffisamment souple pour ne pas se blesser les genoux.<\/p>\n<p>La station est imm\u00e9diatement pr\u00eate et r\u00e9glable pour tout type d'utilisateur. Son poids important garantit une grande stabilit\u00e9, m\u00eame pour les athl\u00e8tes les plus lourds ou pour les mouvements brusques comme la derni\u00e8re phase excentrique du mouvement NHC, o\u00f9 l'on a tendance \u00e0 l\u00e2cher prise en raison de la tension sup\u00e9rieure \u00e0 la limite lorsque le f\u00e9mur est presque parall\u00e8le au sol.<\/p>\n<h1>SQUAT ROUMAIN SUR CHAISE<\/h1>\n<p>En fait, cette station n'a pas seulement \u00e9t\u00e9 con\u00e7ue pour le NHC, mais aussi pour le mouvement du Romanian Chair Squat, ou Roman Bench Squat. Cet exercice, connu plus tard (\u00e0 tort) sous le nom de Sissy squat, soumet les quadriceps \u00e0 une forte tension, m\u00eame sans l'aide de surcharges.<\/p>\n<div class=\"row row-small\"  id=\"row-130248873\">\n\n\t<div id=\"col-399819593\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_780370542\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-5-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_780370542 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-288461686\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1506165153\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING SISSY SQUAT BENCH rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1506165153 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<p>Cependant, en plus des muscles, le tendon rotulien est \u00e9galement tr\u00e8s sollicit\u00e9 et ce mouvement doit donc \u00eatre utilis\u00e9 avec pr\u00e9caution. Cependant, dans certains cas, cet exercice devient extr\u00eamement utile, voire indispensable. Dans des sports tels que le ski ou le snowboard, la position contrainte des genoux est tr\u00e8s similaire \u00e0 celle du squat roumain sur chaise, \u00e0 la diff\u00e9rence que la tension est beaucoup plus forte car cette position est atteinte \u00e0 des vitesses tr\u00e8s \u00e9lev\u00e9es ou \u00e0 la suite d'atterrissages et\/ou de changements de direction.<\/p>\n<h2>APPROCHE PROGRESSIVE<\/h2>\n<p>Pour pr\u00e9venir les blessures aux ischio-jambiers, ainsi que pour augmenter les performances, l'incorporation du RCS dans le protocole d'entra\u00eenement peut \u00eatre un choix tr\u00e8s judicieux, en particulier lorsqu'il est combin\u00e9 avec des exercices tels que les squats avec halt\u00e8res, les squats sur une jambe et les extensions des ischio-jambiers sur machine. Pour \u00e9viter de blesser le tendon rotulien ou le ligament crois\u00e9 ant\u00e9rieur, deux types de progression doivent \u00eatre effectu\u00e9s :<\/p>\n<ul>\n<li>Amplitude des mouvements : commencez par un mouvement plus court, puis descendez au cours de la s\u00e9ance d'entra\u00eenement.<\/li>\n<li>Surcharge : commencez par le corps libre et utilisez ensuite une surcharge, uniquement si l'amplitude du mouvement est compl\u00e8te (sinon, travaillez d'abord sur ce point).<\/li>\n<\/ul>\n<h2>CONCLUSIONS<\/h2>\n<p>La station de travail cr\u00e9\u00e9e par Sidea est extr\u00eamement confortable gr\u00e2ce \u00e0 sa simplicit\u00e9 et \u00e0 sa rapidit\u00e9 d'utilisation, ainsi que tr\u00e8s stable et s\u00fbre pour tous les types d'utilisateurs. En outre, le large \u00e9ventail d'exercices pouvant \u00eatre r\u00e9alis\u00e9s, tels que le Nordic Hamstring Curl, le Romanian Chair Squat ou le Bulgarian Split Squat, en fait une station polyvalente.<\/p>\n<ul class=\"ux-products-list product_list_widget\">\n\t\t\t\t\t<li>\n\t<a href=\"https:\/\/www.sideaita.it\/fr\/attrezzatura-fitness\/9123-ghd-sissy-squat-hamstring-bench\/\" title=\"9123 Ghd &amp; Sissy Squat - Hamstring Bench\">\n\t\t<img loading=\"lazy\" decoding=\"async\" width=\"100\" height=\"100\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-100x100.jpg\" class=\"attachment-woocommerce_gallery_thumbnail size-woocommerce_gallery_thumbnail\" alt=\"9123 Ghd &amp; Sissy Squat - Hamstring Bench\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-12x12.jpg 12w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2.jpg 1000w\" sizes=\"auto, (max-width: 100px) 100vw, 100px\" title=\"9123 Ghd &amp; Sissy Squat - Hamstring Bench\" \/>\t\t<span class=\"product-title\">9123 Ghd &amp; Sissy Squat - Hamstring Bench<\/span>\n\t<\/a>\n\t\t<span class=\"ywcrbp_regular_price\"><span class=\"woocommerce-Price-amount amount\"><bdi>455,98<span class=\"woocommerce-Price-currencySymbol\">\u20ac<\/span><\/bdi><\/span> <\/span> <small class=\"woocommerce-price-suffix\">Les frais et les taxes ne sont pas inclus<\/small><\/li>\n\t\t\n\t\t<\/ul>\n<h2>R\u00c9F\u00c9RENCES<\/h2>\n<ol start=\"5\">\n<li>Attar, W.s.a. Al, et al. \"Effect of Injury Prevention Programs That Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players : A Systematic Review and Meta-Analysis\" (Effet des programmes de pr\u00e9vention des blessures incluant l'exercice nordique des ischio-jambiers sur les taux de blessures aux ischio-jambiers chez les joueurs de football : une revue syst\u00e9matique et une m\u00e9ta-analyse).\u00a0<em>Journal de la science et de la m\u00e9decine dans le sport<\/em>, vol. 20, 2017, doi:10.1016\/j.jsams.2017.01.124.<\/li>\n<li>Attar, W.s.a. Al, et al. \"Effect of Injury Prevention Programs That Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players : A Systematic Review and Meta-Analysis\" (Effet des programmes de pr\u00e9vention des blessures incluant l'exercice nordique des ischio-jambiers sur les taux de blessures aux ischio-jambiers chez les joueurs de football : une revue syst\u00e9matique et une m\u00e9ta-analyse).\u00a0<em>Journal de la science et de la m\u00e9decine dans le sport<\/em>, vol. 20, 2017, doi:10.1016\/j.jsams.2017.01.124.<\/li>\n<li>Brukner, Peter. \"Blessures aux ischio-jambiers : pr\u00e9vention et traitement - une mise \u00e0 jour\".\u00a0<em>British Journal of Sports Medicine (en anglais)<\/em>, vol. 49, no. 19, 2015, pp. 1241-1244, doi:10.1136\/bjsports-2014-094427.<\/li>\n<li>Cameron, Matthew L., et al. \"Effect of the HamSprint Drills Training Programme on Lower Limb Neuromuscular Control in Australian Football Players\" (Effet du programme d'entra\u00eenement HamSprint sur le contr\u00f4le neuromusculaire des membres inf\u00e9rieurs chez les joueurs de football australien).\u00a0<em>Journal de la science et de la m\u00e9decine dans le sport<\/em>, vol. 12, no. 1, 2009, pp. 24-30, doi:10.1016\/j.jsams.2007.09.003.<\/li>\n<li>Presland, J., et al. \"The Effect of High or Low Volume Nordic Hamstring Exercise Training on Eccentric Strength and Biceps Femoris Long Head Architectural Adaptations\".\u00a0<em>Journal de la science et de la m\u00e9decine dans le sport<\/em>, vol. 20, 2017, p. 12, doi:10.1016\/j.jsams.2017.09.213.<\/li>\n<\/ol>\n\n\t<section class=\"section\" id=\"section_147693574\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t<div class=\"section-bg-overlay absolute fill\"><\/div>\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-color:rgb(235, 235, 235);border-width:0px 0px 0px 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row row-large align-middle align-center\"  id=\"row-1016639190\">\n\n\t<div id=\"col-1797248348\" class=\"col medium-6 small-12 large-6 col-divided\"  >\n\t\t\t\t<div class=\"col-inner box-shadow-2 box-shadow-5-hover\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_456232860\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-overlay-remove image-cover dark\" style=\"padding-top:100%;\" data-no-translation=\"\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"768\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2020\/08\/Senza-titolo-1.jpg\" class=\"attachment-original size-original\" alt=\"9123 Ghd &amp; Sissy Squat - Hamstring Bench\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2020\/08\/Senza-titolo-1.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2020\/08\/Senza-titolo-1-400x400.jpg 400w, 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href=\"http:\/\/www.glutex.it\/\">Davide Arrigoni<\/a><\/h2>\n<ul>\n<li style=\"text-align: left;\">Expert en entra\u00eenement f\u00e9minin et en culturisme<\/li>\n<li style=\"text-align: left;\">Propri\u00e9taire du studio d'entra\u00eenement personnel GluteX<\/li>\n<li style=\"text-align: left;\">Dipl\u00f4m\u00e9 en sciences de l'exercice et entra\u00eeneur d'\u00e9lite de l'ISSA USA<\/li>\n<\/ul>\n<a href=\"https:\/\/www.sideaita.it\/fr\/auteur\/davide-personaltrainer\/\" target=\"_blank\" class=\"button primary\" rel=\"noopener\" style=\"border-radius:81px;\">\n\t\t<span>Lire les articles<\/span>\n\t<\/a>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_147693574 {\n  padding-top: 26px;\n  padding-bottom: 26px;\n  min-height: 0px;\n  background-color: rgb(171, 171, 171);\n}\n#section_147693574 .section-bg-overlay {\n  background-color: rgba(0, 0, 0, 0.78);\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"max-width:200px;\"><\/div><\/div>\n\n  \n    <div class=\"row large-columns-4 medium-columns-3 small-columns-1 row-small row-full-width has-shadow row-box-shadow-1 slider row-slider slider-nav-reveal slider-nav-push\"  data-flickity-options='{&quot;imagesLoaded&quot;: true, &quot;groupCells&quot;: &quot;100%&quot;, &quot;dragThreshold&quot; : 5, &quot;cellAlign&quot;: &quot;left&quot;,&quot;wrapAround&quot;: true,&quot;prevNextButtons&quot;: true,&quot;percentPosition&quot;: true,&quot;pageDots&quot;: false, &quot;rightToLeft&quot;: false, &quot;autoPlay&quot; : 7000}' >\n\n  <div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/fr\/2026\/06\/30\/agilita-delite-perche-cambiare-direzione-non-e-solo-una-questione-di-forza\/\" class=\"plain\" aria-label=\"Agilit\u00e9 d&#039;\u00e9lite : pourquoi changer de direction n&#039;est pas seulement une question de force\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"sidea raideur agilit\u00e9 pr\u00e9paration physique force et conditionnement football entra\u00eenement 1\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-711x400.jpg 711w, 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src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Sidea summit of strength strongfirst fabio zonin conference stage 1\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-18x10.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t<div class=\"overlay\" style=\"background-color: rgba(0, 0, 0, 0.56)\"><\/div>  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-smaller uppercase\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/fr\/2026\/05\/15\/ipertrofia-e-forza-essere-piu-muscolosi-significa-davvero-essere-piu-forti\/\" class=\"plain\">Hypertrophie et force : \u00eatre plus muscl\u00e9 signifie-t-il vraiment \u00eatre plus fort ?<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">15 mai 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/fr\/2026\/05\/15\/ipertrofia-e-forza-essere-piu-muscolosi-significa-davvero-essere-piu-forti\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLire\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/fr\/2026\/04\/02\/guida-pratica-per-preparare-la-tua-prima-gara-hyrox\/\" class=\"plain\" aria-label=\"Guide pratique pour la pr\u00e9paration de votre premi\u00e8re course HYROX\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"\u00c9quipement de fitness professionnel pour un entra\u00eenement de haute intensit\u00e9, id\u00e9al pour am\u00e9liorer la force et l&#039;endurance.\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-1536x864.jpg 1536w, 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HYROX<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">2 avril 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/fr\/2026\/04\/02\/guida-pratica-per-preparare-la-tua-prima-gara-hyrox\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLire\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/fr\/2026\/03\/20\/guida-hyrox-nutrizione-e-fisiologia-della-performance-ibrida-by-sidea\/\" class=\"plain\" aria-label=\"Guide HYROX : Nutrition 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Chiamato anche leg curl russo, o curl inverso, si tratta di una semplice flesso-estensione di ginocchio, tuttavia la tensione viene generata non spostando un sovraccarico esterno, [&#8230;]\n","protected":false},"author":1,"featured_media":163324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4754],"tags":[],"class_list":["post-161856","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-preparazione-atletica"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>HAMSTRING &amp; SISSY SQUAT BENCH - Sidea | Attrezzatura Fitness Professionale<\/title>\n<meta name=\"description\" content=\"Sidea | Attrezzatura Fitness Professionale - HAMSTRING &amp; SISSY SQUAT BENCH -\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.sideaita.it\/fr\/2022\/05\/25\/banc-de-squat-pour-les-ischio-jambiers\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HAMSTRING &amp; 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