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<\/figure> Les avantages de la formation \u00e0 la flexibilit\u00e9 comprennent :<\/p>
- Allows greater freedom of movement and improved posture<\/li>
- Increases physical and mental relaxation<\/li>
- Releases muscle tension and soreness<\/li>
- Reduces the risk of injury<\/li><\/ul>
Certaines personnes sont naturellement plus flexibles. La flexibilit\u00e9 est principalement due \u00e0 la g\u00e9n\u00e9tique, au sexe, \u00e0 l\u2019\u00e2ge, \u00e0 la forme corporelle et au niveau d\u2019activit\u00e9 physique. \u00c0 mesure que les gens vieillissent, ils ont tendance \u00e0 perdre de la flexibilit\u00e9, g\u00e9n\u00e9ralement en raison de l\u2019inactivit\u00e9, mais en partie \u00e0 cause du processus de vieillissement lui-m\u00eame. Moins vous \u00eates actif, moins vous \u00eates susceptible d\u2019\u00eatre flexible. Comme pour l\u2019endurance cardiovasculaire et la force musculaire, la flexibilit\u00e9 s\u2019am\u00e9liorera avec un entra\u00eenement r\u00e9gulier.<\/p>
\u00c9tirez-vous pour r\u00e9ussir<\/h3>
Avant de vous \u00e9tirer, prenez quelques minutes pour vous r\u00e9chauffer, car l\u2019\u00e9tirement des muscles froids peut augmenter vos risques de blessure. Commencez par un \u00e9chauffement simple et de faible intensit\u00e9, comme une marche facile tout en balan\u00e7ant les bras dans un large cercle. Passez au moins cinq \u00e0 10 minutes \u00e0 vous \u00e9chauffer avant de vous \u00e9tirer. La recommandation g\u00e9n\u00e9rale pour les personnes qui commencent un programme d\u2019exercice est d\u2019effectuer des \u00e9tirements doux de type dynamique avant une s\u00e9ance d\u2019entra\u00eenement et des \u00e9tirements statiques apr\u00e8s l\u2019exercice.<\/p>
Lors de l\u2019ex\u00e9cution d\u2019un \u00e9tirement statique :<\/p>
- Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension<\/li>
- Hold the stretch for 15 to 30 seconds, relax and then repeat the stretch two to four more times<\/li>
- Dynamic stretches are more advanced and should be instructed by a qualified professional<\/li>
- Avoid these stretching mistakes:
- Don\u2019t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.<\/li>
- Don\u2019t stretch a muscle that is not warmed up.<\/li>
- Don\u2019t strain or push a muscle too far. If a stretch hurts, ease up.<\/li>
- Don\u2019t hold your breath during the stretch. Continue to breathe normally.<\/li><\/ul><\/li><\/ul>
Adapter les \u00e9tirements dans un calendrier comprim\u00e9<\/h3>
Les contraintes de temps emp\u00eachent beaucoup de gens de s\u2019\u00e9tirer. Certains se plaignent qu\u2019ils n\u2019ont tout simplement pas le temps de s\u2019\u00e9tirer; D\u2019autres se d\u00e9p\u00eachent de quitter leurs cours de conditionnement physique avant la fin des exercices de r\u00e9cup\u00e9ration.<\/p>
Id\u00e9alement, au moins 30 minutes, trois fois par semaine, devraient \u00eatre consacr\u00e9es \u00e0 l\u2019entra\u00eenement de flexibilit\u00e9. Mais m\u00eame seulement cinq minutes d\u2019\u00e9tirement \u00e0 la fin d\u2019une s\u00e9ance d\u2019exercice est mieux que rien pour r\u00e9duire les douleurs musculaires potentielles. Et toute activit\u00e9 a\u00e9robique devrait \u00eatre suivie d\u2019au moins quelques minutes d\u2019\u00e9tirement.<\/p>
Voici quelques conseils pour int\u00e9grer les \u00e9tirements dans un horaire surbook\u00e9 :<\/p>
- If you don\u2019t have time to sufficiently warm-up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.<\/li>
- Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.<\/li>
- Take a stretching class such as yoga or tai chi. Scheduling classes will help you to stick with a regular stretching program.<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"
La plupart des gens participent \u00e0 une activit\u00e9 a\u00e9robique pour am\u00e9liorer leur endurance cardiovasculaire et br\u00fbler les graisses. Les gens 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