{"id":7054,"date":"2012-05-28T10:50:57","date_gmt":"2012-05-28T14:50:57","guid":{"rendered":"http:\/\/www.jemeprendsenmain.ca\/?p=1407"},"modified":"2021-09-09T14:55:40","modified_gmt":"2021-09-09T18:55:40","slug":"effectuer-des-exercices-dtirement-cest-fondamental","status":"publish","type":"post","link":"https:\/\/www.nautilusplus.com\/fr\/effectuer-des-exercices-dtirement-cest-fondamental\/","title":{"rendered":"Effectuer des exercices d\u2019\u00e9tirement : c\u2019est fondamental!"},"content":{"rendered":"\n<p>La flexibilit\u00e9 r\u00e9f\u00e8re \u00e0 l\u2019habilet\u00e9 de vos muscles et tendons \u00e0 s\u2019\u00e9tirer pleinement afin de permettre \u00e0 vos articulations d\u2019effectuer une pleine amplitude de mouvement. Par des exercices d\u2019\u00e9tirement, vous entra\u00eenez vos articulations \u00e0 demeurer mobiles, leur permettant de bouger sans \u00e9prouver douleurs et raideurs.<\/p>\n\n\n\n<p>Saviez-vous que les muscles peuvent s\u2019\u00e9tirer jusqu\u2019\u00e0 150 % de leur longueur? Parmi les facteurs influen\u00e7ant la flexibilit\u00e9, on note la forme des os, la quantit\u00e9 de gras corporel, le volume de masse musculaire, l\u2019\u00e2ge et la temp\u00e9rature du muscle. Peu importe ceux-ci, vous avez la possibilit\u00e9 d\u2019am\u00e9liorer grandement votre flexibilit\u00e9 et de la maintenir si vous effectuez des exercices de souplesse r\u00e9guli\u00e8rement.<\/p>\n\n\n\n<p>De fa\u00e7on g\u00e9n\u00e9rale, votre s\u00e9ance d\u2019\u00e9tirements devrait vous prendre un maximum de 5 minutes. Que vous choisissiez de la faire apr\u00e8s votre entra\u00eenement ou \u00e0 n\u2019importe quel moment de votre journ\u00e9e, au travail ou \u00e0 la maison, il vous faut accomplir cette mini s\u00e9ance d\u2019\u00e9tirements. Voici 6 exercices d\u2019\u00e9tirements \u00e0 incorporer \u00e0 votre s\u00e9ance actuelle. Maintenez chacune des positions de 20 \u00e0 30 secondes sans \u00e0-coups. Respirez profond\u00e9ment et profitez-en pour vous d\u00e9tendre.<\/p>\n\n\n\n<p><strong><span style=\"color: #3366ff;\">Exercice d\u2019\u00e9tirement pour les fessiers<\/span><br><\/strong><strong>Description :<\/strong> Croisez la jambe sur le genou oppos\u00e9. Fl\u00e9chissez la jambe de support en penchant le corps l\u00e9g\u00e8rement vers l\u2019avant sans arrondir le dos. Vous pouvez prendre appui sur une chaise ou un mur pour plus d\u2019\u00e9quilibre.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/blogue\/effectuer-des-exercices-dtirement-cest-fondamental\/etirement_photo1285\/\" rel=\"attachment wp-att-1409\"><img decoding=\"async\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2012\/05\/etirement_photo1285.jpg\" alt=\"\" class=\"wp-image-1409\"\/><\/a><\/figure>\n\n\n\n<p><strong><span style=\"color: #3366ff;\">Exercice d\u2019\u00e9tirement pour les quadriceps<\/span><br><\/strong><strong>Description : <\/strong>Saisissez la cheville et tirez le talon vers la fesse en maintenant les cuisses coll\u00e9es et parall\u00e8les.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/blogue\/effectuer-des-exercices-dtirement-cest-fondamental\/etirement_photo1258\/\" rel=\"attachment wp-att-1410\"><img decoding=\"async\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2012\/05\/etirement_photo1258.jpg\" alt=\"\" class=\"wp-image-1410\"\/><\/a><\/figure>\n\n\n\n<p><strong><span style=\"color: #3366ff;\">Exercice d\u2019\u00e9tirement pour les ischio-jambiers<\/span><br><\/strong><strong>Description : <\/strong>\u00c0 l\u2019aide d\u2019une serviette ou de vos mains, tirez la jambe vers vous sans fl\u00e9chir le genou.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/blogue\/effectuer-des-exercices-dtirement-cest-fondamental\/etirement_photo1266\/\" rel=\"attachment wp-att-1411\"><img decoding=\"async\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2012\/05\/etirement_photo1266.jpg\" alt=\"\" class=\"wp-image-1411\"\/><\/a><\/figure>\n\n\n\n<p><strong><span style=\"color: #3366ff;\">Exercice d\u2019\u00e9tirement pour les pectoraux<\/span><br><\/strong><strong>Description : <\/strong>L\u2019avant-bras en appui sur le mur, coude \u00e0 90<sup>0 <\/sup>\u00e0 la hauteur de l\u2019\u00e9paule, faites une rotation du tronc du c\u00f4t\u00e9 oppos\u00e9.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/blogue\/effectuer-des-exercices-dtirement-cest-fondamental\/etirement_photo1280\/\" rel=\"attachment wp-att-1412\"><img decoding=\"async\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2012\/05\/etirement_photo1280.jpg\" alt=\"\" class=\"wp-image-1412\"\/><\/a><\/figure>\n\n\n\n<p><strong><span style=\"color: #3366ff;\">Exercice d\u2019\u00e9tirement pour les \u00e9paules<\/span><br><\/strong><strong>Description : <\/strong>Rapprochez un bras vers vous en tirant sur le coude avec la main oppos\u00e9e. Maintenez le bras tendu et parall\u00e8le au sol.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/blogue\/effectuer-des-exercices-dtirement-cest-fondamental\/etirement_photo1274\/\" rel=\"attachment wp-att-1413\"><img decoding=\"async\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2012\/05\/etirement_photo1274.jpg\" alt=\"\" class=\"wp-image-1413\"\/><\/a><\/figure>\n\n\n\n<p><strong><span style=\"color: #3366ff;\">Exercice d\u2019\u00e9tirement pour les triceps<\/span><br><\/strong><strong>Description : <\/strong>Amenez votre coude fl\u00e9chi pr\u00e8s de votre oreille et, \u00e0 l\u2019aide de la main oppos\u00e9e, faites pression sur le coude vers l\u2019arri\u00e8re.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/blogue\/effectuer-des-exercices-dtirement-cest-fondamental\/etirement_photo1275\/\" rel=\"attachment wp-att-1414\"><img decoding=\"async\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2012\/05\/etirement_photo1275.jpg\" alt=\"\" class=\"wp-image-1414\"\/><\/a><\/figure>\n\n\n\n<p>Mod\u00e8le : Corey Greenaway<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La flexibilit\u00e9 r\u00e9f\u00e8re \u00e0 l\u2019habilet\u00e9 de vos muscles et tendons \u00e0 s\u2019\u00e9tirer pleinement afin de permettre \u00e0 vos articulations d\u2019effectuer une pleine amplitude de mouvement. Par des exercices d\u2019\u00e9tirement, vous entra\u00eenez vos articulations \u00e0 demeurer mobiles, leur permettant de bouger sans \u00e9prouver douleurs et raideurs. Saviez-vous que les muscles peuvent s\u2019\u00e9tirer jusqu\u2019\u00e0 150 % de [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1415,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1265,1266],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.nautilusplus.com\/fr\/effectuer-des-exercices-dtirement-cest-fondamental\/\" \/>\r\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Effectuer des exercices d\u2019\u00e9tirement : c\u2019est fondamental! - Nautilus Plus\" \/>\r\n<meta property=\"og:description\" content=\"La flexibilit\u00e9 r\u00e9f\u00e8re \u00e0 l\u2019habilet\u00e9 de vos muscles et tendons \u00e0 s\u2019\u00e9tirer pleinement afin de permettre \u00e0 vos articulations d\u2019effectuer une pleine amplitude de mouvement. Par des exercices d\u2019\u00e9tirement, vous entra\u00eenez vos articulations \u00e0 demeurer mobiles, leur permettant de bouger sans \u00e9prouver douleurs et raideurs. 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