{"id":9454,"date":"2025-01-03T14:54:45","date_gmt":"2025-01-03T14:54:45","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9454"},"modified":"2025-01-03T14:54:45","modified_gmt":"2025-01-03T14:54:45","slug":"perfectionner-les-tractions-sur-les-supports-avantages-et-erreurs-courantes","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/fr\/perfectionner-les-tractions-sur-les-supports-avantages-et-erreurs-courantes\/","title":{"rendered":"Perfectionnez vos tractions : Avantages et erreurs courantes"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-sizes-top:0px;--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:0%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:0%;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1 fusion-animated\" style=\"--awb-margin-top:0px;\" data-animationtype=\"fadeInLeft\" data-animationduration=\"0.3\" data-animationoffset=\"top-into-view\"><h2 style=\"text-align: center;\"><span style=\"font-size: 24pt;\">Perfectionnez vos tractions : Avantages et erreurs courantes<\/span><\/h2>\n<p><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2016\/09000\/The_Hang_Power_Clean.12.aspx\">Tractions en rack<\/a> sont un aspect essentiel de l'entra\u00eenement de la force, en particulier pour les personnes qui souhaitent augmenter leur force et leur capacit\u00e9 de traction. Cet exercice est un compl\u00e9ment utile \u00e0 votre r\u00e9gime car il isole des aspects particuliers du mouvement de traction. Les sp\u00e9cificit\u00e9s des tractions \u00e0 la barre, leurs avantages, les erreurs typiques et les questions les plus fr\u00e9quentes seront abord\u00e9es en d\u00e9tail dans cet article.<\/p>\n<p>Les tractions \u00e0 la barre changent la donne pour tous ceux qui cherchent \u00e0 augmenter leur r\u00e9sistance. <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/fr\/\">croissance musculaire<\/a><\/span>Cette variante permet aux athl\u00e8tes de soulever plus de poids ou d'am\u00e9liorer leur deadlift. Avec une amplitude de mouvement plus r\u00e9duite, vous pouvez soulever des poids plus importants avec cette variante du deadlift, qui se concentre sur la cha\u00eene post\u00e9rieure. Voyons comment les tractions \u00e0 la barre peuvent am\u00e9liorer votre entra\u00eenement.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Qu'est-ce qu'une traction \u00e0 cr\u00e9maill\u00e8re ?<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9611 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/What-Are-Rack-Pulls-600x390.png\" alt=\"Qu&#039;est-ce qu&#039;une traction \u00e0 cr\u00e9maill\u00e8re ?\" width=\"600\" height=\"390\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/What-Are-Rack-Pulls-200x130.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/What-Are-Rack-Pulls-300x195.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/What-Are-Rack-Pulls-400x260.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/What-Are-Rack-Pulls-600x390.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/What-Are-Rack-Pulls-768x499.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/What-Are-Rack-Pulls-800x520.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/What-Are-Rack-Pulls.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Variante du soulev\u00e9 de terre, les tirages en rack sont ex\u00e9cut\u00e9s avec la barre soulev\u00e9e sur des broches ou des blocs de rack. Les tirages en rack ciblent des muscles particuliers et se concentrent sur une plus petite amplitude de mouvement que les tirages standard \u00e0 partir du sol. Comme la barre est g\u00e9n\u00e9ralement tenue au niveau des genoux ou plus haut, vous pouvez soulever <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/fr\/produits\/plaque-de-poids\/\">des poids plus lourds<\/a><\/span> qu'un soulev\u00e9 de terre traditionnel.<\/p>\n<p>La cha\u00eene post\u00e9rieure, qui comprend les ischio-jambiers, les fessiers, les lombaires, les trap\u00e8zes et les muscles \u00e9recteurs de la colonne vert\u00e9brale, est mise en \u00e9vidence dans cet exercice. Les tirages en rack aident les halt\u00e9rophiles \u00e0 gagner en force et \u00e0 am\u00e9liorer leurs performances dans l'ensemble de la lev\u00e9e en ciblant le point de blocage dans un soulev\u00e9 de terre.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Comment faire du Rack Pull<\/span><\/h2>\n<p><a href=\"https:\/\/www.hsefitness.com\/fr\/produit\/hse981-equipement-de-fitness-commercial-rack-de-squat-mural-pliable\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9609 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/How-to-Rack-Pull-600x400.png\" alt=\"Comment tirer au sort\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/How-to-Rack-Pull-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/How-to-Rack-Pull-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/How-to-Rack-Pull-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/How-to-Rack-Pull-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/How-to-Rack-Pull-768x512.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/How-to-Rack-Pull-800x533.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/How-to-Rack-Pull.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>La forme et la technique appropri\u00e9es sont <a href=\"https:\/\/journals.lww.com\/nsca-scj\/FullText\/2009\/06000\/Coaching_of_the_Snatch_Clean_Pulls_With_the_High.6.aspx\">essentiel pour ma\u00eetriser le rack pull<\/a>. Il s'agit d'un tutoriel d\u00e9taill\u00e9 :<\/p>\n<h3><span style=\"font-size: 14pt;\">Fixer la barre sur les goupilles de cr\u00e9maill\u00e8re<\/span><\/h3>\n<ul>\n<li>Placer le <a href=\"https:\/\/www.hsefitness.com\/fr\/produits\/haltere-2\/\"><span style=\"color: #ff0000;\">halt\u00e8re<\/span><\/a> \u00e0 hauteur des genoux ou juste au-dessus, sur des piquets ou des blocs.<\/li>\n<li>Assurez-vous que vos \u00e9paules sont align\u00e9es et que votre dos est droit pour une position de d\u00e9part naturelle.<\/li>\n<\/ul>\n<h3><span style=\"font-size: 14pt;\">Trouvez votre position de d\u00e9part<\/span><\/h3>\n<ul>\n<li>Placez vos pieds \u00e0 la largeur des \u00e9paules et inclinez l\u00e9g\u00e8rement vos orteils lorsque vous \u00eates debout.<\/li>\n<li>Utiliser un <a href=\"https:\/\/journals.lww.com\/nsca-scj\/citation\/2002\/06000\/Teaching_the_Hang_Clean_and_Overcoming_Common.8.aspx\">prise mixte ou double surmain<\/a> pour tenir la barre. Vos tibias doivent \u00eatre pr\u00e8s de la barre.<\/li>\n<li>Gardez votre colonne vert\u00e9brale neutre, contractez votre tronc et concentrez-vous sur l'utilisation des muscles \u00e9recteurs de la colonne vert\u00e9brale.<\/li>\n<\/ul>\n<h3><span style=\"font-size: 14pt;\">Tirer la barre vers le haut<\/span><\/h3>\n<ul>\n<li>Tendez simultan\u00e9ment les hanches et les genoux en enfon\u00e7ant les talons.<\/li>\n<li>Lorsque vous soulevez l'halt\u00e8re, gardez-la pr\u00e8s de votre corps.<\/li>\n<li>Pour terminer l'action, utilisez une force contr\u00f4l\u00e9e plut\u00f4t que de tirer sur la barre.<\/li>\n<\/ul>\n<h3><span style=\"font-size: 14pt;\">Lock-out au sommet<\/span><\/h3>\n<ul>\n<li>Contractez vos fessiers et tirez vos omoplates vers l'arri\u00e8re au sommet.<\/li>\n<li>Essayez de ne pas trop \u00e9tirer le bas du dos pour pr\u00e9server votre colonne vert\u00e9brale et votre syst\u00e8me nerveux.<\/li>\n<\/ul>\n<h3><span style=\"font-size: 14pt;\">Abaisser la barre<\/span><\/h3>\n<ul>\n<li>Ramener progressivement la barre vers les broches du rack en gardant le contr\u00f4le de la descente.<\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Muscles cibl\u00e9s<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9608 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/Benefits-of-Rack-Pulls-600x399.png\" alt=\"Avantages de la traction \u00e0 cr\u00e9maill\u00e8re\" width=\"600\" height=\"399\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/Benefits-of-Rack-Pulls-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/Benefits-of-Rack-Pulls-300x199.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/Benefits-of-Rack-Pulls-400x266.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/Benefits-of-Rack-Pulls-600x399.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/Benefits-of-Rack-Pulls-768x510.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/Benefits-of-Rack-Pulls-800x532.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/01\/Benefits-of-Rack-Pulls.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">Avantages des tractions \u00e0 l'aide d'un support<\/span><\/h2>\n<p>L'utilisation des tractions \u00e0 la barre dans votre programme d'entra\u00eenement pr\u00e9sente de nombreux avantages :<\/p>\n<h3><span style=\"font-size: 14pt;\">Renforcer le point d'accroche<\/span><\/h3>\n<p>Les halt\u00e9rophiles peuvent surmonter les plateaux en effectuant des tractions en rack, qui ciblent le point d'achoppement d'un deadlift traditionnel.<\/p>\n<h3><span style=\"font-size: 14pt;\">Soulever des poids plus lourds<\/span><\/h3>\n<p>L'amplitude limit\u00e9e des mouvements permet de manipuler des poids plus importants, ce qui accro\u00eet la confiance et la force.<\/p>\n<h3><span style=\"font-size: 14pt;\">Prot\u00e9ger le bas du dos<\/span><\/h3>\n<p>Les tractions en rack engagent les muscles \u00e9recteurs de la colonne vert\u00e9brale et r\u00e9duisent les tensions dans le bas du dos en commen\u00e7ant par une position sur\u00e9lev\u00e9e.<\/p>\n<h3><span style=\"font-size: 14pt;\">Augmenter votre masse musculaire<\/span><\/h3>\n<p>Les tractions sur supports permettent d'augmenter la masse musculaire de la cha\u00eene post\u00e9rieure en mettant l'accent sur les fessiers, les lats et les trap\u00e8zes.<\/p>\n<h3><span style=\"font-size: 14pt;\">Stimulez votre syst\u00e8me nerveux<\/span><\/h3>\n<p>En stimulant votre syst\u00e8me neuronal, le fait de soulever des poids lourds aide votre corps \u00e0 recruter des fibres musculaires de mani\u00e8re plus efficace.<\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">Erreurs courantes lors de la traction sur la cr\u00e9maill\u00e8re<\/span><\/h2>\n<p>\u00c9vitez ces erreurs typiques pour garantir des tractions s\u00fbres et efficaces :<\/p>\n<h3><span style=\"font-size: 14pt;\">Position initiale impr\u00e9cise<\/span><\/h3>\n<p>Votre forme peut \u00eatre compromise si vous ne la pr\u00e9parez pas correctement. Assurez-vous que votre colonne vert\u00e9brale est neutre et que votre tronc est engag\u00e9 lorsque vous commencez.<\/p>\n<h3><span style=\"font-size: 14pt;\">Utilisation excessive de poids trop t\u00f4t<\/span><\/h3>\n<p>Le risque de blessure augmente lorsque la barre est surcharg\u00e9e avant que la technique ne soit ma\u00eetris\u00e9e. Augmentez le poids progressivement.<\/p>\n<h3><span style=\"font-size: 14pt;\">Dos arrondi<\/span><\/h3>\n<p>Une blessure peut r\u00e9sulter d'un dos arrondi pendant le levage, qui exerce une pression excessive sur les muscles \u00e9recteurs de la colonne vert\u00e9brale.<\/p>\n<h3><span style=\"font-size: 14pt;\">Hauteur de rack incorrecte<\/span><\/h3>\n<p>Le mouvement est moins efficace si la barre est plac\u00e9e trop haut ou trop bas sur les broches du rack. Essayez d'adopter une position au niveau des genoux.<\/p>\n<h3><span style=\"font-size: 14pt;\">Formation compl\u00e8te ignor\u00e9e<\/span><\/h3>\n<p>Bien que les tractions soient utiles, un d\u00e9veloppement \u00e9quilibr\u00e9 de la force est assur\u00e9 en les combinant avec <strong>gamme compl\u00e8te<\/strong> des exercices tels que le soulev\u00e9 de terre traditionnel.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">FAQ\u00a0<\/span><\/h2>\n<ol>\n<li>\n<h3><span style=\"font-size: 14pt;\"> Pour les tractions, quelle est la hauteur optimale du rack ?<\/span><\/h3>\n<\/li>\n<\/ol>\n<p>R : Pour optimiser le mouvement, la barre doit \u00eatre positionn\u00e9e sur les broches du rack au niveau des genoux ou juste au-dessus.<\/p>\n<ol start=\"2\">\n<li>\n<h3><span style=\"font-size: 14pt;\"> Peut-on remplacer les soulev\u00e9s de terre par des tirages en rack ?<\/span><\/h3>\n<\/li>\n<\/ol>\n<p>R : Bien qu'ils ne doivent pas remplacer compl\u00e8tement les <a href=\"https:\/\/www.hsefitness.com\/fr\/comment-lubrifier-un-tapis-de-course-pour-quil-fonctionne-en-douceur\/\"><span style=\"color: #ff0000;\">lev\u00e9es de terre<\/span><\/a>Les tirages en rack am\u00e9liorent le deadlift traditionnel en s'adressant \u00e0 certaines r\u00e9gions faibles.<\/p>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-size: 14pt;\"> De quelle mani\u00e8re les tractions peuvent-elles augmenter la masse musculaire ?<\/span><\/h3>\n<\/li>\n<\/ol>\n<p>R : Lorsqu'ils sont effectu\u00e9s correctement et avec une intensit\u00e9 suffisante, les tractions ciblent les fessiers, les lombaires et les trap\u00e8zes, ce qui entra\u00eene une augmentation notable de la masse musculaire.<\/p>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-size: 14pt;\"> Pourquoi puis-je soulever des poids plus importants en faisant une traction sur un support ?<\/span><\/h3>\n<\/li>\n<\/ol>\n<p>R : Par rapport \u00e0 un soulev\u00e9 de terre complet, vous pouvez soulever des poids plus importants car l'amplitude du mouvement est plus courte, ce qui r\u00e9duit la demande m\u00e9canique.<\/p>\n<ol start=\"5\">\n<li>\n<h3><span style=\"font-size: 14pt;\"> Les novices doivent-ils incorporer les tractions \u00e0 la barre dans leur entra\u00eenement ?<\/span><\/h3>\n<\/li>\n<\/ol>\n<p>R : Oui, tant qu'ils se concentrent sur la technique correcte, les novices peuvent incorporer des tractions sur support pour augmenter leur puissance et leur assurance dans l'exercice du soulev\u00e9 de terre.<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Conclusion<\/span><\/h2>\n<p>Les tirages en rack sont un excellent moyen de gagner de la masse musculaire et de la force, et d'am\u00e9liorer vos performances au soulev\u00e9 de terre classique. Vous pouvez optimiser leurs avantages tout en r\u00e9duisant votre risque de blessure en faisant attention \u00e0 la position de d\u00e9part, en gardant votre colonne vert\u00e9brale neutre et en augmentant progressivement le poids. Les Rack pulls sont un excellent compl\u00e9ment \u00e0 tout programme de musculation, que vous cherchiez \u00e0 renforcer un probl\u00e8me ou que vous souhaitiez simplement tester votre cha\u00eene post\u00e9rieure.<\/p>\n<p>L'int\u00e9gration des tractions \u00e0 la barre dans votre entra\u00eenement vous aide \u00e0 sortir de la stagnation et favorise la croissance d'un corps bien \u00e9quilibr\u00e9. Il s'agit d'une excellente technique pour soulever en toute s\u00e9curit\u00e9 <a href=\"https:\/\/www.hsefitness.com\/fr\/\">des poids plus lourds<\/a> et faire travailler la cha\u00eene post\u00e9rieure. Pour tirer le meilleur parti de cet exercice souple, prenez le temps d'apprendre les techniques appropri\u00e9es et \u00e9vitez les erreurs courantes.<\/p>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\" style=\"--awb-margin-top:5%;\"><section class=\"fusion-columns columns fusion-columns-3 columns-3\"><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/fr\/guide-pour-lentrainement-des-bras-et-des-epaules\/\" aria-label=\"Des bras plus forts, des \u00e9paules plus larges : Guide complet pour travailler les bras et les \u00e9paules\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"Travailler les bras et les \u00e9paules\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/fr\/author\/87523941qq-com\/\" title=\"Articles par HSE Fitness\" rel=\"author\">HSE Fitness<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/fr\/guide-pour-lentrainement-des-bras-et-des-epaules\/\">Des bras plus forts, des 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src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/fr\/author\/87523941qq-com\/\" title=\"Articles par HSE Fitness\" rel=\"author\">HSE Fitness<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:36+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/fr\/hse-fitness-expedie-des-plaques-dhalteres-des-halteres-et-des-revetements-de-sol-en-europe\/\">La qualit\u00e9 dans les moindres d\u00e9tails : HSE Fitness exp\u00e9die des plateaux 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