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SUGGESTIONDʼÉTIREMENTS
Lapositioncorrectepourplusieursétirementsdebaseestillustréeàdroite.Bougezdoucementquandvousvous
é
tirez—nefaitespasderebonds.
1
.ÉtirementverslesOrteils
Debout,lesgenouxlégèrementpliés,penchez-vousverslʼavantau
niveaudeshanches.Laissezvotredosetvosépaulessedétendre
alorsquevousallongezlesmainsversvosorteils,aussiloinque
possible.Tenezlapositionencomptantjusquʼà15puisdétendez-
vous.Répéteztroisfois.Zonesciblées:cuisses,arrièredesge-
noux,dos.
2.ÉtirementdesCuisses
Asseyez-voussurlesolavecunejambetendue.Ramenezlaplante
dupiedopposéversvousetplacez-lacontrel'intérieuredelacuisse
delajambetendue.Essayezdetouchervosorteilsautantquepos-
sible.Tenezlapositionencomptantjusquʼà15puisdétendez-vous.
Répéteztroisfoispourchaquejambe.Zonesciblées:cuisses,bas
dudosetaine.
3.ÉtirementdesMolletsetTendonsdʼAchille
Unejambedevantlʼautre,tendezlesmainsverslʼavantetplacez-
lescontreunmur.Gardezlajambearrièrebiendroiteetlepiedar-
rièreàplatsurlesol.Pliezlajambeavant,penchez-vousvers
lʼavantetpoussezleshanchesverslemur.Tenezlapositionen
comptantjusquʼà15puisdétendez-vous.Répéteztroisfoispour
chaquejambe.Pourunétirementsupplémentairedestendons
dʼAchille,pliezaussilajambearrière.Zonesciblées:mollets,ten-
donsdʼAchilleetchevilles.
4.ÉtirementdesQuadriceps
Avecunemaincontreunmurpourgardervotreéquilibre,attrapez
undevospiedsderrièrevousaveclʼautremain.Tirezvotrepied
aussiprochequepossibledevosfessiers.Tenezlapositionen
comptantjusquʼà15puisdétendez-vous.Répéteztroisfoispour
chaquejambe.Zonesciblées:quadricepsetmusclesdeshanches.
5.ÉtirementdelaCuisseIntérieure
Asseyez-vousparterre,lespiedsjointsparlaplante,lesgenoux
versl'extérieur.Tirezvospiedsverslʼaine,autantquepossible.
Tenezlapositionencomptantjusquʼà15puisdétendez-vous.
Répéteztroisfois.Zonesciblées:quadricepsetmusclesdes
hanches.
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