{"id":562,"date":"2016-12-13T13:18:03","date_gmt":"2016-12-13T12:18:03","guid":{"rendered":"http:\/\/frequence-running.com\/blog\/?p=562"},"modified":"2018-09-12T11:32:59","modified_gmt":"2018-09-12T09:32:59","slug":"etirements-en-course-a-pied","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/etirements-en-course-a-pied\/","title":{"rendered":"Les \u00e9tirements en course \u00e0 pied"},"content":{"rendered":"<blockquote><p>Comment r\u00e9aliser ses \u00e9tirements apr\u00e8s l\u2019effort, conseils pratiques d&rsquo;experts.<\/p><\/blockquote>\n<p><!--more--><\/p>\n<h6><noscript><img class=\"alignnone wp-image-567 size-full\" title=\"\u00e9tirements course \u00e0 pied\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/12\/Les-\u00e9tirements-art.jpg\" alt=\"\u00e9tirements course \u00e0 pied\" width=\"708\" height=\"532\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/12\/Les-\u00e9tirements-art.jpg 708w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/12\/Les-\u00e9tirements-art-300x225.jpg 300w\" sizes=\"(max-width: 708px) 100vw, 708px\"><\/noscript><img class=\"alignnone wp-image-567 size-full lazyload\" title=\"\u00e9tirements course \u00e0 pied\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20708%20532%22%3E%3C%2Fsvg%3E\" alt=\"\u00e9tirements course \u00e0 pied\" width=\"708\" height=\"532\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20708%20532%22%3E%3C%2Fsvg%3E 708w\" sizes=\"(max-width: 708px) 100vw, 708px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/12\/Les-\u00e9tirements-art.jpg 708w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/12\/Les-\u00e9tirements-art-300x225.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/12\/Les-\u00e9tirements-art.jpg\"><\/h6>\n<h6><a href=\"http:\/\/www.waa-ultra.com\/fr\/\">Conseil propos\u00e9 par WAA Ultra<\/a><\/h6>\n<h6><span style=\"color: #1dd3d1;\">S\u00e9ance d&rsquo;\u00e9tirements<\/span><\/h6>\n<p>S\u2019\u00e9tirer apr\u00e8s l\u2019effort apparait comme \u00e9vident pour la plupart des sportifs, mais encore faut-il le faire efficacement&nbsp;! A savoir qu\u2019il est d\u00e9conseill\u00e9 de s\u2019\u00e9tirer juste avant l\u2019activit\u00e9 physique car on ramolli alors le muscle qui perd en tonicit\u00e9.<\/p>\n<p>M\u00eame chose apr\u00e8s un effort tr\u00e8s intense comme un marathon&nbsp;: le muscle est d\u00e9j\u00e0 trop fragilis\u00e9 pour subir un \u00e9tirement et on risque une contracture voir une d\u00e9chirure.<\/p>\n<p>En moyenne, il faut attendre 15 minutes apr\u00e8s une course pour commencer les \u00e9tirements.<\/p>\n<p>Ceci \u00e9tant dit, les \u00e9tirements sont tr\u00e8s b\u00e9n\u00e9fiques pour le corps. En effet, ils permettent d\u2019assouplir le muscle qui a tendance \u00e0 rester contract\u00e9 m\u00eame apr\u00e8s l\u2019effort. Cela a pour cons\u00e9quence d\u2019acc\u00e9l\u00e9rer la r\u00e9cup\u00e9ration et, \u00e0 terme, d\u2019augmenter sa souplesse et l\u2019amplitude de la foul\u00e9e.<\/p>\n<h6><span style=\"color: #1dd3d1;\">Voici un exemple de s\u00e9ance d\u2019\u00e9tirement type&nbsp;:<\/span><\/h6>\n<ul>\n<li>D&rsquo;abord, commencer par \u00e9tirer les ischio-jambier&nbsp;: talon pos\u00e9 sur un appui en hauteur, l\u2019autre jambe bien tendue et talon au sol. Maintenez cette position pendant 10 secondes puis changer de jambe. On r\u00e9p\u00e8te l\u2019op\u00e9ration 3 fois pour chaque jambe.<\/li>\n<\/ul>\n<ul>\n<li>On poursuit avec les adducteurs&nbsp;: debout et jambes \u00e9cart\u00e9es, (environ 2 fois la largeur d\u2019\u00e9paules) et buste bien droit. Ensuite, pliez le genou de la jambe \u00e0 \u00e9tirer en vous basculant sur ce c\u00f4t\u00e9, jusqu\u2019\u00e0 ressentir l\u2019\u00e9tirement.&nbsp;A r\u00e9p\u00e9ter 3 fois 10 secondes par jambe.<\/li>\n<\/ul>\n<ul>\n<li>Pour les quadriceps&nbsp;: on ram\u00e8ne le talon vers la fesse avec la main en restant bien droit. A r\u00e9p\u00e9ter 3 fois 10 secondes par jambe.<\/li>\n<\/ul>\n<h6><span style=\"color: #1dd3d1;\">Bien terminer<\/span><\/h6>\n<p>Finir par les mollets&nbsp;: debout, une jambe tendue derri\u00e8re l\u2019autre, en appui contre un mur. Ensuite, monter sur la pointe des pieds pour \u00e9tendre le mollet, puis reculer progressivement la jambe arri\u00e8re en reposant le talon.<\/p>\n<p>Et voil\u00e0, vous allez \u00eatre un as des \u00e9tirements d\u00e9sormais ! Vous allez pouvoir suivre votre <strong><a href=\"http:\/\/www.frequence-running.com\">plan d&rsquo;entra\u00eenement<\/a><\/strong> sans soucis.<\/p>\n<p>N&rsquo;h\u00e9sitez pas \u00e0 aller visiter le <a href=\"http:\/\/www.waa-ultra.com\/fr\/\"><strong>site de WAA Ultra<\/strong><\/a> pour en savoir plus sur leurs activit\u00e9s.<\/p>\n<p><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noopener\"><noscript><img class=\"aligncenter wp-image-6414 size-full\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter wp-image-6414 size-full lazyload\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Comment r\u00e9aliser ses \u00e9tirements apr\u00e8s l\u2019effort, conseils pratiques d&rsquo;experts.<\/p>\n","protected":false},"author":1,"featured_media":569,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[29],"tags":[23,10,44,6,31,34,5,11,15],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Etirements en course \u00e0 pied... 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