{"id":4296,"date":"2025-01-30T11:57:01","date_gmt":"2025-01-30T10:57:01","guid":{"rendered":"https:\/\/www.scouts-europe.org\/scoutorama\/?p=4296"},"modified":"2025-02-11T14:42:06","modified_gmt":"2025-02-11T13:42:06","slug":"etirement-de-souplesse","status":"publish","type":"post","link":"https:\/\/www.scouts-europe.org\/scoutorama\/etirement-de-souplesse\/","title":{"rendered":"Etirement de souplesse"},"content":{"rendered":"\t\t
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\u00c9tirement de souplesse<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Voici quelques \u00e9tirements et mouvements de base pour garder la souplesse. Il faut garder les positions 20 \u00e0 30 secondes. Tous ces exercices sont ex\u00e9cut\u00e9s lentement, sans forcer\u00a0!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Muscles du bassin et adducteurs<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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ascule le bassin d\u2019un c\u00f4t\u00e9, puis plie l\u00e9g\u00e8rement ton genou, recherche la tension maximale du muscle (toujours dans la limite du supportable, un \u00e9tirement doit \u00eatre progressif).
Fais ensuite le m\u00eame exercice de l\u2019autre c\u00f4t\u00e9.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Muscles des cuisses<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Am\u00e8ne le pied en contact de la fesse tout en gardant le bassin bloqu\u00e9. Contracte les muscles fessiers durant le temps d\u2019\u00e9tirement.
Cet exercice est bon pour la course \u00e0 pied et le footing.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Exercice du dos<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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N\u2019essaie pas de forcer en tirant trop fortement avec les mains la poitrine vers les genoux. Cherche la d\u00e9tente et, \u00e0 partir d\u2019une position stable, essaie de te relaxer au maximum.<\/p>

\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Muscles des \u00e9paules<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Tire le coude vers l\u2019ext\u00e9rieur jusqu\u2019\u00e0 sentir l\u2019\u00e9tirement au niveau du triceps (face arri\u00e8re du bras). Durant l\u2019exercice, bloque ton bassin en contractant tes abdominaux (il ne faut pas que ton buste pivote, il doit rester fixe).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Muscles des mollets<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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En appui sur un mur. Allonge la nuque (comme si la t\u00eate \u00e9tait attir\u00e9e vers le haut). Le genou pli\u00e9 doit rester \u00e0 l\u2019aplomb de la cheville.br>
En pliant un peu plus le genou avant, passe tout le poids du corps en avant. Tu dois ressentir l\u2019\u00e9tirement dans le mollet de la jambe arri\u00e8re qui reste toujours tendue durant l\u2019exercice.
Garde la position pendant 30 secondes et fais l\u2019exercice de l\u2019autre c\u00f4t\u00e9.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Muscles de la taille, abdominaux<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Les pieds sont \u00e9cart\u00e9s de la largeur du bassin et , sans d\u00e9coller ni d\u00e9placer les pieds, tourne lentement et progressivement la taille, de mani\u00e8re \u00e0 pouvoir poser les paumes de tes mains contre un mur.
Pour verrouiller ton bassin tu peux plier l\u00e9g\u00e8rement les genoux.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Penche-toi vers le c\u00f4t\u00e9 en te pliant \u00e0 la taille (garde ton dos droit).
Fais ce mouvement lentement en descendant progressivement.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Muscles des bras<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Tire le coude lat\u00e9ralement jusqu\u2019\u00e0 sentir un \u00e9tirement soit au niveau de l\u2019\u00e9paule, soit au niveau de ton triceps (face arri\u00e8re du bras).
Garde la position 20 \u00e0 20 secondes et fais ensuite le m\u00eame exercice de l\u2019autre c\u00f4t\u00e9.
Cet exercice est excellent pour les personnes travaillant en position assise.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Voici quelques \u00e9tirements et mouvements de base pour garder la souplesse. Il faut garder les positions 20 \u00e0 30 secondes. Tous ces exercices sont ex\u00e9cut\u00e9s lentement, sans forcer !<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[89,29],"tags":[],"class_list":["post-4296","post","type-post","status-publish","format-standard","hentry","category-le-sport","category-sport-et-sante"],"_links":{"self":[{"href":"https:\/\/www.scouts-europe.org\/scoutorama\/wp-json\/wp\/v2\/posts\/4296","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.scouts-europe.org\/scoutorama\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.scouts-europe.org\/scoutorama\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.scouts-europe.org\/scoutorama\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.scouts-europe.org\/scoutorama\/wp-json\/wp\/v2\/comments?post=4296"}],"version-history":[{"count":7,"href":"https:\/\/www.scouts-europe.org\/scoutorama\/wp-json\/wp\/v2\/posts\/4296\/revisions"}],"predecessor-version":[{"id":6467,"href":"https:\/\/www.scouts-europe.org\/scoutorama\/wp-json\/wp\/v2\/posts\/4296\/revisions\/6467"}],"wp:attachment":[{"href":"https:\/\/www.scouts-europe.org\/scoutorama\/wp-json\/wp\/v2\/media?parent=4296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.scouts-europe.org\/scoutorama\/wp-json\/wp\/v2\/categories?post=4296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.scouts-europe.org\/scoutorama\/wp-json\/wp\/v2\/tags?post=4296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}