Forme 1:

http://www.youtube.com/watch?v=xj2Dft1bV-w&NR=1

Forme 2:




This is a cool exercise that's basically the opposite of a squat. It's fairly easy, so it's best kept as the second exercise of a hamstrings superset or used with some special training techniques such as double contraction or super-slow reps.

Take a lat pulldown bar attached to a high pulley station and shoulder it like you would with a squat bar. Take a squatting stance and slowly pull yourself down. This is the same movement pattern as with a squat but the resistance is pulling upward instead of downward.

This exercise focuses primarily on the hamstrings; it's basically the closed-chain equivalent of a seated leg curl. It also works the lats, rear delts, forearms, and biceps, which must all contract isometrically to hold the bar in place.

The key point is to avoid using your own body weight to lower the weight. Some people will let themselves fall down, which decreases the need to rely on the muscles to do the job.

If the weight is too heavy and your feet tend to come off of the floor, put a pair of dumbbells over your feet or have partner hold you down. You can also vary the foot stance and even use a lunge/split squat stance if you want.

The best methods to use with this exercise are:

1) Low double contraction: Squat down completely, slowly bring yourself halfway up, pull yourself back down, and finally get back to the starting position. This is one repetition.

2) Super-slow movement: Pull yourself down in 5-10 seconds and bring yourself back up in 5-10 seconds.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/7_exercises_from_thibs_toolbox&cr=
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Les 6 autres variations:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_painful_seven&cr=

One-leg back extension, a.k.a. "The Titanic"



Natural glute-ham raise





Scissor hip extension




Plate drag





Band stomp




Stiff-legged good morning, a.k.a. the Russian deadlift

c'est sur, je prendrais le temps de traduire un peu

Je n'aimerais pas trop bosser avec des élastiques

pourtant c'est un complément idéal en plus des poids libres

Très bien de rappeler certains exo simple et toute aussi efficace!

... tu cherches moorclos, on va encore te dire que le good morning c est pas bien, grrrrrrrrrrrrrrrrr, après , les traductions on en a rien à battre, seul compte la manière d exécuter l exercice. ^^

merci Mr T

lol Looping, oui ces temps ci j'en prend plein la poire, tant que ça augmente pas mon tour de taille

faut rester conformiste, est ce un milieu conservateur?

certaines versions sont farfelues d'autres sont excellentes, certains exercices ne sont pas pour des débutants, mais les débutants de toutes façons ne les feront pas (petite mise en garde oblige nécessaire quand même )

Merci MrT, mais autant que ceux à qui cela peut servir soit au courant.