{"id":11596,"date":"2011-01-25T03:00:45","date_gmt":"2011-01-25T02:00:45","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=11596"},"modified":"2018-10-25T05:14:47","modified_gmt":"2018-10-25T04:14:47","slug":"etirements-et-course-a-pied","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/etirements-et-course-a-pied-11596.html","title":{"rendered":"Etirements et course \u00e0 pied"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"alignleft wp-image-60184 size-thumbnail\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/etirements-course-a-pied-150x150.jpg\" alt=\"Etirements course \u00e0 pied\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/etirements-course-a-pied-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/etirements-course-a-pied-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>Si les \u00e9tirements font d\u00e9bat dans le milieu de la course \u00e0 pied : Faut-il s&rsquo;\u00e9tirer avant ou apr\u00e8s l&rsquo;effort ou m\u00eame les deux ? Chacun fera donc comme il le sent mais dans tous les cas, si vous le faites, il faut tout de m\u00eame faire attention aux postures que vous allez pratiquer. Voil\u00e0 donc un rappel des principaux \u00e9tirements utilis\u00e9s en course \u00e0 pied.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2>Etirement du Triceps Sural (mollet)<\/h2>\n<p><a class=\"gallery-link\" href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/triceps-sural.jpg\"><img loading=\"lazy\" class=\"aligncenter wp-image-60184 size-full-single-page\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/etirements-course-a-pied-620x422.jpg\" alt=\"Etirement du Triceps Sural\" width=\"620\" height=\"422\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/etirements-course-a-pied.jpg 620w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/etirements-course-a-pied-300x204.jpg 300w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/etirements-course-a-pied-150x102.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/etirements-course-a-pied-155x107.jpg 155w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<p>Jambe droite fl\u00e9chie, jambe gauche tendue en arri\u00e8re, appui contre un mur.<br \/>\nRespirez en inspirant au repos et en expirant pendant l\u2019appui au cours de la traction.<\/p>\n<h2>Etirement du quadriceps<\/h2>\n<p><a class=\"gallery-link\" href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/quadriceps.jpg\"><img loading=\"lazy\" class=\"aligncenter wp-image-11598 size-full\" title=\"etirements quadriceps\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/quadriceps.jpg\" alt=\"Etirement du quadriceps\" width=\"320\" height=\"502\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/quadriceps.jpg 320w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/quadriceps-191x300.jpg 191w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/a><\/p>\n<p>Genoux coll\u00e9s dans l&rsquo;alignement\u00a0pied\/bassin\/\u00e9paules.<br \/>\namenez le pied avec la main en position \u00ab\u00a0talon-fesse\u00a0\u00bb.<\/p>\n<h2>Etirement des adducteurs<\/h2>\n<p><a class=\"gallery-link\" href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/adducteurs.jpg\"><img loading=\"lazy\" class=\"aligncenter wp-image-11599 size-full\" title=\"etirements adducteurs\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/adducteurs.jpg\" alt=\"Etirement des adducteurs\u00a0\" width=\"604\" height=\"453\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/adducteurs.jpg 604w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/adducteurs-300x225.jpg 300w\" sizes=\"(max-width: 604px) 100vw, 604px\" \/><\/a><\/p>\n<p>Mettez vous debout jambes \u00e9cart\u00e9es, d\u2019environ 2 fois la largeur d\u2019\u00e9paules, veillez \u00e0 maintenir votre buste bien droit pendant l\u2019exercice.<br \/>\npliez le genou de la jambe \u00e0 \u00e9tirer en vous basculant sur ce c\u00f4t\u00e9, jusqu\u2019\u00e0 ressentir l\u2019\u00e9tirement.<br \/>\nalternez l\u2019\u00e9tirement des deux c\u00f4t\u00e9s.<\/p>\n<h2>Etirement des fessiers<\/h2>\n<p><a class=\"gallery-link\" href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/fessiers.jpg\"><img loading=\"lazy\" class=\"aligncenter wp-image-11600 size-full\" title=\"etirements fessiers\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/fessiers.jpg\" alt=\"Etirement des fessiers\" width=\"604\" height=\"453\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/fessiers.jpg 604w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/fessiers-300x225.jpg 300w\" sizes=\"(max-width: 604px) 100vw, 604px\" \/><\/a><\/p>\n<p>En position assise stable<br \/>\ntirez la cuisse vers le thorax \u00e0 l&rsquo;aide du coude oppos\u00e9 au genou.<br \/>\ngardez le dos droit.<\/p>\n<h2>Etirement des ischio-jambiers<\/h2>\n<p><a class=\"gallery-link\" href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/ischio-jambiers.jpg\"><img loading=\"lazy\" class=\"aligncenter wp-image-11601 size-full\" title=\"etirements ischio-jambiers\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/ischio-jambiers.jpg\" alt=\"Etirement des ischio-jambiers\" width=\"320\" height=\"478\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/ischio-jambiers.jpg 320w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/ischio-jambiers-200x300.jpg 200w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/a><\/p>\n<p>La jambe, bien tendue, est en appui sur un support, plac\u00e9 \u00e0 hauteur du bassin, ou plus haut, en cas de grande souplesse.<br \/>\nRamenez le buste bien droit vers l&rsquo;avant, en expirant.<\/p>\n<h2>Etirements des lombaires<\/h2>\n<p><a class=\"gallery-link\" href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/lombaires.jpg\"><img loading=\"lazy\" class=\"aligncenter wp-image-11602 size-full\" title=\"etirements lombaires\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/lombaires.jpg\" alt=\"Etirements des lombaires\" width=\"604\" height=\"453\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/lombaires.jpg 604w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/lombaires-300x225.jpg 300w\" sizes=\"(max-width: 604px) 100vw, 604px\" \/><\/a><\/p>\n<p>Asseyez-vous au sol en \u00e9cartant l\u00e9g\u00e8rement les jambes,\u00a0fl\u00e9chies<br \/>\nExpirez, tendez le torse et fl\u00e9chissez les hanches pour baisser le ventre entre les cuisses et la t\u00eate entre les genoux.<\/p>\n<p><em>Merci \u00e0 C\u00e9line et Val\u00e9rie, les jolis mod\u00e8les de wanarun \ud83d\ude42 <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/etirements-et-course-a-pied-11596.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/etirements-course-a-pied-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/etirements-course-a-pied-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2011\/01\/etirements-course-a-pied-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Si les \u00e9tirements font d\u00e9bat dans le milieu de la course \u00e0 pied : Faut-il s&rsquo;\u00e9tirer avant ou apr\u00e8s l&rsquo;effort ou m\u00eame les deux ? Chacun fera donc comme il le sent mais dans tous les cas, si vous le faites, il faut tout de m\u00eame faire attention aux postures que vous allez pratiquer. Voil\u00e0 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":60184,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[658,1408],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Etirements et course \u00e0 pied<\/title>\n<meta name=\"description\" content=\"Si les \u00e9tirements font d\u00e9bat dans le milieu de la course \u00e0 pied : Faut-il s&#039;\u00e9tirer avant ou apr\u00e8s l&#039;effort ou m\u00eame les deux ? 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