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ÉTIREMENTS
COMMENCEZ L‘ENTRAÎNEMENT PAR DES ÉTIREMENTS
Avant de débuter votre entraînement, vous devriez consacrer quelques minutes à des exercices d’étirement. Ils améliorent
votre souplesse et réduisent le risque de blessure. Exécutez les exercices d’étirement de manière lente et contrôlée.
1.
ÉTIREMENT DES MOLLETS
Placez-vous à une cinquantaine de centimètres devant un mur, faites un pas vers l’avant et penchez-vous
légèrement vers le mur. Appuyez vos paumes contre celui-ci. Pressez le mur comme si vous vouliez le
repousser tout en gardant les deux pieds bien à plat sur le sol. Tenez la position pendant dix secondes.
2.
ÉTIREMENT DES CUISSES
Tenez-vous debout face à un appui sûr (par ex. à un
mur) pour garder l’équilibre. Saisissez votre cheville
gauche et pressez-la contre vos fesses. Comptez
jusqu’à dix. Répétez l’exercice avec la jambe droite.
3.
ÉTIREMENT DES JAMBES ET DU BAS DU DOS
Asseyez-vous sur le sol, les jambes tendues devant vous. Penchez votre buste vers l’avant jusqu’à ce que
vos doigts touchent vos orteils. Gardez les jambes tendues pendant l’exercice. Restez dans cette position
pendant 10 secondes.
CONSEIL
OXFORD 5
26


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