{"id":69932,"date":"2016-09-30T00:00:00","date_gmt":"2016-09-30T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/setirer-avant-lentrainement\/"},"modified":"2016-09-30T00:00:00","modified_gmt":"2016-09-30T00:00:00","slug":"setirer-avant-lentrainement","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/setirer-avant-lentrainement\/","title":{"rendered":"S\u2019\u00e9tirer avant l\u2019entra\u00eenement"},"content":{"rendered":"

Voyons quoi faire pendant ces quelques minutes qui pr\u00e9c\u00e9dent l\u2019entrainement\u00a0!<\/strong><\/p>\n

Votre s\u00e9ance d\u2019entra\u00eenement commence \u00e0 20h, mais vous \u00eates d\u00e9j\u00e0 au bord de la piscine \u00e0 19h45, et vous ne savez pas quoi faire pendant les prochaines minutes. Au lieu de simplement rester assis ou de regarder le paysage, pourquoi ne pas commencer \u00e0 pr\u00e9parer votre corps pour l\u2019entrainement\u00a0? Vous vous dites peut-\u00eatre\u00a0: \u00ab\u00a0De toute fa\u00e7on, on commencera par s\u2019\u00e9chauffer\u00a0<\/em>\u00bb. C\u2019est tout \u00e0 fait vrai, mais pourquoi ne pas consid\u00e9rer ces quelques minutes comme un pr\u00e9-\u00e9chauffement ?<\/p>\n

Nous allons donc voir aujourd\u2019hui pourquoi et comment ce moment peut \u00eatre utile.<\/p>\n

Il est facile d\u2019expliquer \u00ab\u00a0pourquoi<\/strong>\u00a0\u00bb. Le pr\u00e9-\u00e9chauffement vous permet de vous sentir bien tout de suite en entrant dans l\u2019eau, sans passer \u00e9ventuellement les quelques premi\u00e8res minutes de la s\u00e9ance avec de petits \u00e9lancements et des douleurs dans tout le corps. Cela aide certainement \u00e0 \u00e9viter les blessures. Mais il y a aussi d\u2019autres points positifs \u00e0 faire quelques exercices, comme par exemple am\u00e9liorer la souplesse de vos muscles et de vos articulations.<\/p>\n

Passons maintenant \u00e0 \u00ab\u00a0comment faire<\/strong>\u00a0\u00bb. Que ce soit pour travailler ou pour \u00e9tudier, peut-\u00eatre que vous avez pass\u00e9 une grande partie de la journ\u00e9e assis, ce qui signifie que vos articulations et vos muscles sont particuli\u00e8rement raides et \u00ab\u00a0\u00e9teints\u00a0\u00bb. Par cons\u00e9quent, le \u00ab\u00a0comment\u00a0\u00bb doit comporter des exercices qui activent et rel\u00e2chent tous vos muscles et articulations. C\u2019est pourquoi il est \u00e9vident que les exercices en question ne vont pas impliquer des positions statiques de 30 secondes ou plus (autrement appel\u00e9es, par d\u00e9finition\u00a0: \u00e9tirements statiques). Les exercices doivent comporter des mouvements qui s\u2019acc\u00e9l\u00e8rent progressivement et \u00e9tirent vos articulations de plus en plus\u00a0: c\u2019est pourquoi on appelle \u00e7a des \u00e9tirements dynamiques.<\/p>\n

Ci-dessous, vous trouverez une routine d\u2019exercices pour vous pr\u00e9-\u00e9chauffer le mieux possible de la t\u00eate aux pieds.<\/p>\n

– Flexion-extension du cou<\/strong> : fl\u00e9chissez et \u00e9tendez votre cou \u00e0 un rythme contr\u00f4l\u00e9 (en gros, vous devez pencher la t\u00eate). Excellent pour \u00e9chauffer la r\u00e9gion du cou.<\/p>\n

– Rotation des bras en avant\/en arri\u00e8re<\/strong>: pour vous \u00e9chauffer les \u00e9paules, tendez vos bras et faites-les tourner, d\u2019abord vers l\u2019avant puis vers l\u2019arri\u00e8re. R\u00e9p\u00e9tez le m\u00eame exercice avec les deux bras en m\u00eame temps.<\/p>\n

– Rotation des hanches<\/strong>: faites des cercles de plus en plus grands avec vos hanches (comme si vous utilisiez un Hula Hoop) pour \u00e9chauffer les articulations des hanches.<\/p>\n

– Mouvements avant\/arri\u00e8re<\/strong>: faites des mouvements avant\/arri\u00e8re ou gauche\/droite avec chaque jambe pour chauffer leurs muscles. Gardez les jambes tendues et essayez d\u2019\u00e9tirer progressivement vos articulations autant que possible.<\/p>\n

Effectuez 20 r\u00e9p\u00e9titions ou passez 15 \u00e0 20\u00a0secondes sur chaque exercice. R\u00e9p\u00e9tez la s\u00e9rie 2 ou 3 fois.<\/p>\n","protected":false},"excerpt":{"rendered":"

Voyons quoi faire pendant ces quelques minutes qui pr\u00e9c\u00e9dent l\u2019entrainement\u00a0! Votre s\u00e9ance d\u2019entra\u00eenement commence \u00e0 20h, mais vous \u00eates d\u00e9j\u00e0 au bord de la piscine \u00e0 19h45, et vous ne …<\/p>\n","protected":false},"author":1320,"featured_media":4334,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10098],"tags":[11048,11050,10866,11052,10998,11054,10364],"acf":[],"yoast_head":"\nS\u2019\u00e9tirer avant l\u2019entra\u00eenement - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Voyons quoi faire pendant ces quelques minutes qui pr\u00e9c\u00e9dent l\u2019entrainement\u00a0!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/setirer-avant-lentrainement\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S\u2019\u00e9tirer avant l\u2019entra\u00eenement - 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