{"id":254,"date":"2016-11-13T16:53:09","date_gmt":"2016-11-13T15:53:09","guid":{"rendered":"http:\/\/www.mmartial.com\/?p=254"},"modified":"2018-10-21T18:47:18","modified_gmt":"2018-10-21T16:47:18","slug":"etirements-arts-martiaux","status":"publish","type":"post","link":"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/","title":{"rendered":"Les \u00e9tirements dans les arts martiaux, indispensable ?"},"content":{"rendered":"<h1>Pourquoi faire des \u00e9tirements ?<\/h1>\n<h2>Contre les courbatures, vrai ou faux ?<\/h2>\n<p>Pendant longtemps, on prescrivait des \u00e9tirements \u00e0 la fin d&rsquo;une s\u00e9ance de sport pour \u00e9viter l&rsquo;apparition de courbatures. Il a r\u00e9cemment \u00e9t\u00e9 prouv\u00e9 qu&rsquo;en fait, on va m\u00eame <strong>accentuer les courbatures<\/strong> si on ex\u00e9cute un exercice d&rsquo;assouplissement apr\u00e8s une s\u00e9ance intensive.<\/p>\n<p><a href=\"https:\/\/pixabay.com\/fr\/personnes-femme-jeune-fille-yoga-2557535\/\" target=\"_blank\" rel=\"nofollow noopener\"><img decoding=\"async\" class=\"size-full wp-image-6209 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/banniere_600.jpg\" alt=\"Les \u00e9tirements pour les arts martiaux\" width=\"600\" height=\"338\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/banniere_600.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/banniere_600-300x169.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><br \/>\n<div class='code-block code-block-6' style='margin: 8px 0; clear: both;'>\n<style>\n@media only screen and (max-width: 600px) {\n .tabknock td {\n    display: block;\n  }\n}\n.div-para {\nmargin: 0 0 10px;\n}\n<\/style>\n<div style=\"border:3px solid #cc2626; padding: 0 10% 0 10%; background-color: #f2f2f2; border-radius:10px; table-layout: fixed;\">\n<table class=\"tabknock\" style=\"margin-top: 15px; margin-bottom:15px;\">\n<tbody>\n<tr>\n<td style=\"text-align: left; color: #3a3a3a; font-size: 28px !important; font-family: ABeeZee, Helvetica, Arial, sans-serif; padding-bottom: 20px; padding-top:20px; text-transform:capitalize; line-height: 120%;\" colspan=\"2\"><b>CIRCUIT DE 23 MINUTES<\/b><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 200px;\"><img decoding=\"async\" style=\"margin: 0px 10px 0px 0px; border-radius: 2px; box-shadow: 0 4px 8px 0 rgba(0, 0, 0, 0.2), 0 6px 20px 0 rgba(0, 0, 0, 0.19);\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/06\/KNOCKOUT-program-affiche-200x300.png\"><\/td>\n<td style=\"padding-left: 10%; vertical-align: middle; line-height: 1.8;\" align=\"left\">\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> Gratuit<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> \u00c0 faire chez soi<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> Ebook<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.3em;\">\u2705<\/span> Programme PDF<\/p><div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> <b>BONUS : <\/b><br><i>2 programmes au sac de frappe<br> - Am\u00e9liorer ses directs<br> - Encha\u00eenements basiques pieds-poings<\/i><\/div>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\" colspan=\"2\"><span style=\"font-size: 12px;\"><i>Nous vous promettons de ne pas utiliser votre adresse email \u00e0 mauvais escient.<\/i><\/span>\n<div class=\"div-para\">  \n  \n  <div class=\"\n    mailpoet_form_popup_overlay\n      \"><\/div>\n  <div\n    id=\"mailpoet_form_4\"\n    class=\"\n      mailpoet_form\n      mailpoet_form_shortcode\n      mailpoet_form_position_\n      mailpoet_form_animation_\n    \"\n      >\n\n    <style type=\"text\/css\">\n     #mailpoet_form_4 .mailpoet_form {  }\n#mailpoet_form_4 .mailpoet_paragraph { line-height: 20px; }\n#mailpoet_form_4 .mailpoet_segment_label, #mailpoet_form_4 .mailpoet_text_label, #mailpoet_form_4 .mailpoet_textarea_label, #mailpoet_form_4 .mailpoet_select_label, #mailpoet_form_4 .mailpoet_radio_label, #mailpoet_form_4 .mailpoet_checkbox_label, #mailpoet_form_4 .mailpoet_list_label, #mailpoet_form_4 .mailpoet_date_label { display: block; font-weight: bold; }\n#mailpoet_form_4 .mailpoet_text, #mailpoet_form_4 .mailpoet_textarea, #mailpoet_form_4 .mailpoet_select, #mailpoet_form_4 .mailpoet_date_month, #mailpoet_form_4 .mailpoet_date_day, #mailpoet_form_4 .mailpoet_date_year, #mailpoet_form_4 .mailpoet_date { display: block; }\n#mailpoet_form_4 .mailpoet_text, #mailpoet_form_4 .mailpoet_textarea { width: 200px; }\n#mailpoet_form_4 .mailpoet_checkbox {  }\n#mailpoet_form_4 .mailpoet_submit input {  }\n#mailpoet_form_4 .mailpoet_divider {  }\n#mailpoet_form_4 .mailpoet_message {  }\n#mailpoet_form_4 .mailpoet_validate_success { font-weight: 600; color: #468847; }\n#mailpoet_form_4 .mailpoet_validate_error { color: #b94a48; }\n#mailpoet_form_4 .mailpoet_form_loading { width: 30px; text-align: center; line-height: normal; }\n#mailpoet_form_4 .mailpoet_form_loading > span { width: 5px; height: 5px; background-color: #5b5b5b; }#mailpoet_form_4{;}#mailpoet_form_4 .mailpoet_message {margin: 0; padding: 0 20px;}#mailpoet_form_4 .mailpoet_paragraph.last {margin-bottom: 0} @media (max-width: 500px) {#mailpoet_form_4 {background-image: none;}} @media (min-width: 500px) {#mailpoet_form_4 .last .mailpoet_paragraph:last-child {margin-bottom: 0}}  @media (max-width: 500px) {#mailpoet_form_4 .mailpoet_form_column:last-child .mailpoet_paragraph:last-child {margin-bottom: 0}} \n    <\/style>\n\n    <form\n      target=\"_self\"\n      method=\"post\"\n      action=\"https:\/\/www.mmartial.com\/wp-admin\/admin-post.php?action=mailpoet_subscription_form\"\n      class=\"mailpoet_form mailpoet_form_form mailpoet_form_shortcode\"\n      novalidate\n      data-delay=\"\"\n      data-exit-intent-enabled=\"\"\n      data-font-family=\"\"\n      data-cookie-expiration-time=\"\"\n    >\n      <input type=\"hidden\" name=\"data[form_id]\" value=\"4\" \/>\n      <input type=\"hidden\" name=\"token\" value=\"c46b13a84a\" \/>\n      <input type=\"hidden\" name=\"api_version\" value=\"v1\" \/>\n      <input type=\"hidden\" name=\"endpoint\" value=\"subscribers\" \/>\n      <input type=\"hidden\" name=\"mailpoet_method\" value=\"subscribe\" \/>\n\n      <label class=\"mailpoet_hp_email_label\" style=\"display: none !important;\">Veuillez laisser ce champ vide<input type=\"email\" name=\"data[email]\"\/><\/label><div class=\"mailpoet_paragraph\"><label for=\"form_email_4\" class=\"mailpoet-screen-reader-text\" data-automation-id=\"form_email_label\" >E-mail <span class=\"mailpoet_required\">*<\/span><\/label><input type=\"email\" autocomplete=\"email\" class=\"mailpoet_text\" id=\"form_email_4\" name=\"data[form_field_OWM5M2Y0YjNjN2M3X2VtYWls]\" title=\"E-mail\" value=\"\" data-automation-id=\"form_email\"  placeholder=\"E-mail *\" data-parsley-required=\"true\" data-parsley-minlength=\"6\" data-parsley-maxlength=\"150\" data-parsley-type-message=\"Cette valeur doit \u00eatre un e-mail valide.\" data-parsley-errors-container=\".mailpoet_error_email_\" data-parsley-required-message=\"Ce champ est n\u00e9cessaire.\"\/><\/div>\n<div class=\"mailpoet_paragraph\"><input type=\"submit\" class=\"mailpoet_submit\" value=\"T\u00e9l\u00e9charger\" data-automation-id=\"subscribe-submit-button\" style=\"border-color:transparent;\" \/><span class=\"mailpoet_form_loading\"><span class=\"mailpoet_bounce1\"><\/span><span class=\"mailpoet_bounce2\"><\/span><span class=\"mailpoet_bounce3\"><\/span><\/span><\/div>\n\n      <div class=\"mailpoet_message\">\n        <p class=\"mailpoet_validate_success\"\n                style=\"display:none;\"\n                >Merci d&#039;avoir choisi KNOCKOUT Program.\nV\u00e9rifiez \u00e0 pr\u00e9sent votre boite de r\u00e9ception.\n        <\/p>\n        <p class=\"mailpoet_validate_error\"\n                style=\"display:none;\"\n                >        <\/p>\n      <\/div>\n    <\/form>\n\n      <\/div>\n\n  <\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n<br \/>\nUne courbature est une <strong>micro d\u00e9chirure<\/strong> musculaire, et lorsqu&rsquo;on \u00e9tire le muscle, on ne va en tout cas pas r\u00e9duire la \u00ab\u00a0d\u00e9chirure\u00a0\u00bb.<\/p>\n<p>Mais alors pourquoi s&rsquo;\u00e9tire-t-on dans le sport ? Par exemple\u00a0pour pr\u00e9parer des mouvements avec une <strong>amplitude sup\u00e9rieure<\/strong> \u00e0 la moyenne. Mais surtout on va\u00a0favoriser le <strong>drainage sanguin<\/strong> du muscle.<\/p>\n<h1>Les bienfaits du stretching<\/h1>\n<h2>Contre les n\u0153uds musculaires<\/h2>\n<p>Faire r\u00e9guli\u00e8rement des \u00e9tirements vous aidera \u00e0 pr\u00e9venir et att\u00e9nuer les <strong>n\u0153uds musculaires<\/strong>.<\/p>\n<p>Mais un n\u0153ud musculaire, c&rsquo;est quoi ? C&rsquo;est une <strong>contraction durable<\/strong> d&rsquo;un groupe de fibres musculaires qui g\u00e9n\u00e8re une g\u00eane dans la mobilit\u00e9 et une sensation de raideur. Il faut savoir qu&rsquo;un muscle est compos\u00e9 de fibres musculaires, et lors d&rsquo;un effort n\u00e9cessitant une contraction intense du muscle, des n\u0153uds peuvent appara\u00eetre entre les diff\u00e9rentes fibres d&rsquo;un muscle.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-5509 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/douleurs.png\" alt=\"Douleurs\" width=\"640\" height=\"400\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/douleurs.png 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/douleurs-300x188.png 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/douleurs-600x375.png 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>Le stretching ne va pas agir sur les courbatures, comme nous l&rsquo;avons vu plus haut, mais sur les n\u0153uds musculaires.<\/p>\n<h2>D\u00e9tente physique et mentale<\/h2>\n<p>Votre <a href=\"http:\/\/www.mmartial.com\/blog\/2016\/12\/05\/travailler-sa-condition-physique\/\" target=\"_blank\" rel=\"noopener\">condition <strong>physique<\/strong><\/a> influence votre <strong>\u00e9tat d&rsquo;esprit<\/strong> et votre mental influence votre corps, c&rsquo;est connu.<\/p>\n<p>\u00c9viter des tensions musculaires aura tendance \u00e0 \u00e9viter des tensions \u00e9motionnelles, je dis bien \u00ab\u00a0aura tendance\u00a0\u00bb, ce n&rsquo;est pas une r\u00e8gle absolue. Gardez cela \u00e0 l&rsquo;esprit, les tensions que vous \u00f4tez de vos muscles faciliteront le travail contre le <strong>stress<\/strong> et <strong>l&rsquo;anxi\u00e9t\u00e9<\/strong> par exemple.<\/p>\n<h1>Dans les arts martiaux, \u00e0 quoi \u00e7a sert ?<\/h1>\n<h2>Coups de pieds<\/h2>\n<p>En Karat\u00e9, Kickboxing, Muay Tha\u00ef, et surtout Taekwondo, vous serez amen\u00e9s \u00e0 donner des coups de pieds. Essayez d&rsquo;en donner un \u00e0 hauteur du <strong>visage<\/strong> sans avoir travaill\u00e9 votre souplesse, vous n&rsquo;y arriverez jamais. Pour avoir un mouvement correct, fluide et rapide, il est essentiel d&rsquo;avoir travaill\u00e9 son ouverture de hanche.<\/p>\n<p>L&rsquo;ouverture de la hanche se travaille essentiellement sur les <strong>adducteurs<\/strong>. Ce sont donc les principaux muscles \u00e0 assouplir pour obtenir des coups de pieds plus \u00ab\u00a0faciles\u00a0\u00bb \u00e0 ex\u00e9cuter. Travaillez aussi les <strong>ischiojambiers<\/strong> pour avoir la souplesse n\u00e9cessaire pour les coups de pieds faciaux.<\/p>\n<p>&nbsp;<\/p>\n<p>Gardez ces deux groupes musculaires en m\u00e9moire comme base de travail (adducteurs et ischiojambiers). Bien s\u00fbr, pour avoir une <strong>bonne d\u00e9tente<\/strong> de vos membres inf\u00e9rieurs, il faut \u00e9tirer tous les \u00a0groupes musculaires, mais ces deux sont \u00e0 prioriser pour une ex\u00e9cution technique correcte de\u00a0tous les coups de pieds.<\/p>\n<h2>Travail au sol<\/h2>\n<p>En jiu-jitsu, la souplesse, ou du moins la mobilit\u00e9 de la partie arri\u00e8re de votre corps (dorsaux, lombaires, ischiojambiers) offrent un avantage au sol. Sp\u00e9cifiquement lorsqu&rsquo;on combat en dos, on a tendance \u00e0 se retrouver <strong>pli\u00e9 sur sois-m\u00eame<\/strong>.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-5510 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/mma_sol.jpg\" alt=\"MMA travail au sol\" width=\"640\" height=\"426\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/mma_sol.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/mma_sol-300x200.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/mma_sol-600x399.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>\u00catre \u00e0 l&rsquo;aise dans ce genre de position n\u00e9cessite du travail et de l&rsquo;entra\u00eenement. Mais une fois avoir acquis la souplesse n\u00e9cessaire, vous serez nettement plus \u00e0 l&rsquo;aise pour vous mouvoir en dos.<\/p>\n<p>Pour cela, privil\u00e9giez <a href=\"https:\/\/www.youtube.com\/watch?v=jLafHqJDksc\" target=\"_blank\" rel=\"noopener\">des exercices de roulade <\/a>ex\u00e9cut\u00e9s lentement.<\/p>\n<p>Comme pour les coups de pieds, travaillez la mobilit\u00e9 du bassin (adducteurs et fessiers). Privil\u00e9giez des exercices en mouvement, comme par exemple sur cette vid\u00e9o :\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=6ApaD73wmGQ\" target=\"_blank\" rel=\"noopener\">Mobilit\u00e9 du bassin<\/a><\/p>\n<h2>Une aide au rel\u00e2chement<\/h2>\n<p>Faire des \u00e9tirements ne vous rendra pas plus fort, mais cela va vous conditionner au rel\u00e2chement musculaire n\u00e9cessaire pour frapper efficacement. Quand on frappe, que ce soit avec les poings ou les jambes, il est primordiale d&rsquo;\u00eatre <strong>totalement d\u00e9tendu<\/strong> pour g\u00e9n\u00e9rer un maximum de vitesse.<\/p>\n<p>Plus vous \u00eates crisp\u00e9s, moins vous serez efficace.<\/p>\n<div class='code-block code-block-7' style='margin: 8px 0; clear: both;'>\n<h1>Recevoir un programme de condition physique gratuitement<\/h1>\n<img decoding=\"async\" style=\"margin: 10px 30px 10px 10px; border-radius: 2px; box-shadow: 0 4px 8px 0 rgba(0, 0, 0, 0.2), 0 6px 20px 0 rgba(0, 0, 0, 0.19);\" class=\"alignleft wp-image-543 size-medium\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/06\/KNOCKOUT-program-affiche-200x300.png\" alt=\"Apprendre les arts martiaux et pratiquer le KNOCKOUT PROGRAM\" width=\"184\" height=\"300\" \/>Pour se muscler en perdant du gras.<br\/><br\/>\n\nLe programme est sp\u00e9cialement confectionn\u00e9 pour am\u00e9liorer sa condition physique avec une m\u00e9thode efficace intitul\u00e9 <strong>interval training<\/strong>, ou <strong>entra\u00eenement s\u00e9quentiel<\/strong>.\n\nPour en savoir plus sur l'interval training, consultez <a href=\"http:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/\" target=\"_blank\" rel=\"noopener\">cet article<\/a>.<br\/>\n\nLe programme s'intitule <strong>KNOCKOUT PROGRAM<\/strong>.<br\/><br\/>\n\nVous n'avez pas envie de vous d\u00e9placer dans un<strong> club de sport<\/strong> ? Ni de d\u00e9penser de <strong>l'argent<\/strong> ? Encore moins de d\u00e9pendre de <strong>mat\u00e9riel<\/strong> ? Et par-dessus tout vous n'avez que tr\u00e8s peu de <strong>temps<\/strong> \u00e0 investir pour \u00e7a ?<br\/><br\/>\n\nSurtout, vous avez envie de vous entra\u00eener confortablement <a href=\"http:\/\/www.mmartial.com\/blog\/2016\/10\/21\/sentrainer-seul-notions\/\" target=\"_blank\" rel=\"noopener\">chez vous<\/a> ? Sans mat\u00e9riel ? Sans d\u00e9penser le moindre centime ? Et en moins de 30 minutes ? SI OUI, ce programme est pour vous.<br\/><br\/>\n\nEn outre, il ne vous demande que\u00a023 minutes de votre temps libre et vous garantit la sollicitation de tous les muscles du corps pour une s\u00e9ance <strong>cardio<\/strong> et <strong>musculation<\/strong>.<br\/>\n\nEssayez-le il est <strong>gratuit<\/strong>.<br>\n<p><b>BONUS : <\/b>Vous b\u00e9n\u00e9ficiez \u00e9galement de deux programmes PDF \u00e0 pratiquer au sac de frappe !<\/p>\n<p><\/p>\n  \n  \n  <div class=\"\n    mailpoet_form_popup_overlay\n      \"><\/div>\n  <div\n    id=\"mailpoet_form_3\"\n    class=\"\n      mailpoet_form\n      mailpoet_form_shortcode\n      mailpoet_form_position_\n      mailpoet_form_animation_\n    \"\n      >\n\n    <style type=\"text\/css\">\n     #mailpoet_form_3 .mailpoet_form {  }\n#mailpoet_form_3 .mailpoet_paragraph { line-height: 20px; }\n#mailpoet_form_3 .mailpoet_segment_label, #mailpoet_form_3 .mailpoet_text_label, #mailpoet_form_3 .mailpoet_textarea_label, #mailpoet_form_3 .mailpoet_select_label, #mailpoet_form_3 .mailpoet_radio_label, #mailpoet_form_3 .mailpoet_checkbox_label, #mailpoet_form_3 .mailpoet_list_label, #mailpoet_form_3 .mailpoet_date_label { display: block; font-weight: bold; }\n#mailpoet_form_3 .mailpoet_text, #mailpoet_form_3 .mailpoet_textarea, #mailpoet_form_3 .mailpoet_select, #mailpoet_form_3 .mailpoet_date_month, #mailpoet_form_3 .mailpoet_date_day, #mailpoet_form_3 .mailpoet_date_year, #mailpoet_form_3 .mailpoet_date { display: block; }\n#mailpoet_form_3 .mailpoet_text, #mailpoet_form_3 .mailpoet_textarea { width: 200px; }\n#mailpoet_form_3 .mailpoet_checkbox {  }\n#mailpoet_form_3 .mailpoet_submit input {  }\n#mailpoet_form_3 .mailpoet_divider {  }\n#mailpoet_form_3 .mailpoet_message {  }\n#mailpoet_form_3 .mailpoet_validate_success { color: #468847; }\n#mailpoet_form_3 .mailpoet_validate_error { color: #b94a48; }#mailpoet_form_3{;}#mailpoet_form_3 .mailpoet_message {margin: 0; padding: 0 20px;}#mailpoet_form_3 .mailpoet_paragraph.last {margin-bottom: 0} @media (max-width: 500px) {#mailpoet_form_3 {background-image: none;}} @media (min-width: 500px) {#mailpoet_form_3 .last .mailpoet_paragraph:last-child {margin-bottom: 0}}  @media (max-width: 500px) {#mailpoet_form_3 .mailpoet_form_column:last-child .mailpoet_paragraph:last-child {margin-bottom: 0}} \n    <\/style>\n\n    <form\n      target=\"_self\"\n      method=\"post\"\n      action=\"https:\/\/www.mmartial.com\/wp-admin\/admin-post.php?action=mailpoet_subscription_form\"\n      class=\"mailpoet_form mailpoet_form_form mailpoet_form_shortcode\"\n      novalidate\n      data-delay=\"\"\n      data-exit-intent-enabled=\"\"\n      data-font-family=\"\"\n      data-cookie-expiration-time=\"\"\n    >\n      <input type=\"hidden\" name=\"data[form_id]\" value=\"3\" \/>\n      <input type=\"hidden\" name=\"token\" value=\"c46b13a84a\" \/>\n      <input type=\"hidden\" name=\"api_version\" value=\"v1\" \/>\n      <input type=\"hidden\" name=\"endpoint\" value=\"subscribers\" \/>\n      <input type=\"hidden\" name=\"mailpoet_method\" value=\"subscribe\" \/>\n\n      <label class=\"mailpoet_hp_email_label\" style=\"display: none !important;\">Veuillez laisser ce champ vide<input type=\"email\" name=\"data[email]\"\/><\/label><div class=\"mailpoet_paragraph\"><label for=\"form_email_3\" class=\"mailpoet-screen-reader-text\" data-automation-id=\"form_email_label\" >E-mail <span class=\"mailpoet_required\">*<\/span><\/label><input type=\"email\" autocomplete=\"email\" class=\"mailpoet_text\" id=\"form_email_3\" name=\"data[form_field_OWM5M2Y0YjNjN2M3X2VtYWls]\" title=\"E-mail\" value=\"\" data-automation-id=\"form_email\"  placeholder=\"E-mail *\" data-parsley-required=\"true\" data-parsley-minlength=\"6\" data-parsley-maxlength=\"150\" data-parsley-type-message=\"Cette valeur doit \u00eatre un e-mail valide.\" data-parsley-errors-container=\".mailpoet_error_email_\" data-parsley-required-message=\"Ce champ est n\u00e9cessaire.\"\/><\/div>\n<div class=\"mailpoet_paragraph\"><input type=\"submit\" class=\"mailpoet_submit\" value=\"T\u00e9l\u00e9charger le programme\" data-automation-id=\"subscribe-submit-button\" style=\"border-color:transparent;\" \/><span class=\"mailpoet_form_loading\"><span class=\"mailpoet_bounce1\"><\/span><span class=\"mailpoet_bounce2\"><\/span><span class=\"mailpoet_bounce3\"><\/span><\/span><\/div>\n\n      <div class=\"mailpoet_message\">\n        <p class=\"mailpoet_validate_success\"\n                style=\"display:none;\"\n                >Merci d&#039;avoir choisi KNOCKOUT Program.\nV\u00e9rifiez \u00e0 pr\u00e9sent votre boite de r\u00e9ception.\n        <\/p>\n        <p class=\"mailpoet_validate_error\"\n                style=\"display:none;\"\n                >        <\/p>\n      <\/div>\n    <\/form>\n\n      <\/div>\n\n  <\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Pourquoi faire des \u00e9tirements ? Contre les courbatures, vrai ou faux ? Pendant longtemps, on prescrivait des \u00e9tirements \u00e0 la fin d&rsquo;une s\u00e9ance de sport pour \u00e9viter l&rsquo;apparition de courbatures. Il a r\u00e9cemment \u00e9t\u00e9 prouv\u00e9 qu&rsquo;en fait, on va m\u00eame accentuer les courbatures si on ex\u00e9cute un exercice d&rsquo;assouplissement apr\u00e8s une s\u00e9ance intensive. Une courbature <a class=\"read-more-link\" href=\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/\">   Lire la suite&#8230;<\/a><\/p>\n","protected":false},"author":2,"featured_media":6211,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,5],"tags":[90,86,54,52,87,31,88,84,32,80,89,81,82],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Les \u00e9tirements dans les arts martiaux, indispensable ? - MMArtial<\/title>\n<meta name=\"description\" content=\"Les \u00e9tirements ont souvent \u00e9t\u00e9 mis de c\u00f4t\u00e9 pour le sport ces derni\u00e8res ann\u00e9es. Mais pour les arts martiaux, est-ce vraiment utile ?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Les \u00e9tirements dans les arts martiaux, indispensable ?\" \/>\n<meta property=\"og:description\" content=\"Les \u00e9tirements ont souvent \u00e9t\u00e9 mis de c\u00f4t\u00e9 pour le sport ces derni\u00e8res ann\u00e9es. Mais pour les arts martiaux, est-ce vraiment utile ?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/\" \/>\n<meta property=\"og:site_name\" content=\"MMArtial\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/MMArtial-175722562877181\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-13T15:53:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-10-21T16:47:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/banniere_1280.jpg\" \/>\n<meta name=\"author\" content=\"Nicolas\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Les \u00e9tirements dans les arts martiaux, indispensable ?\" \/>\n<meta name=\"twitter:description\" content=\"Les \u00e9tirements ont souvent \u00e9t\u00e9 mis de c\u00f4t\u00e9 pour le sport ces derni\u00e8res ann\u00e9es. Mais pour les arts martiaux, est-ce vraiment utile ?\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/banniere_1280.jpg\" \/>\n<meta name=\"twitter:creator\" content=\"@mmartial91\" \/>\n<meta name=\"twitter:site\" content=\"@mmartial91\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nicolas\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/\"},\"author\":{\"name\":\"Nicolas\",\"@id\":\"https:\/\/www.mmartial.com\/#\/schema\/person\/1371f041bf845104ecea6477c2f60923\"},\"headline\":\"Les \u00e9tirements dans les arts martiaux, indispensable ?\",\"datePublished\":\"2016-11-13T15:53:09+00:00\",\"dateModified\":\"2018-10-21T16:47:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/\"},\"wordCount\":671,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.mmartial.com\/#organization\"},\"keywords\":[\"adducteurs\",\"amplitude articulaire\",\"arts martiaux\",\"autodiscipline\",\"bienfaits\",\"chez soi\",\"coups de pieds\",\"d\u00e9tente\",\"entra\u00eenement\",\"\u00e9tirements\",\"hanches\",\"souplesse\",\"stretching\"],\"articleSection\":[\"Condition physique\",\"Entra\u00eenement\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/\",\"url\":\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/\",\"name\":\"Les \u00e9tirements dans les arts martiaux, indispensable ? - MMArtial\",\"isPartOf\":{\"@id\":\"https:\/\/www.mmartial.com\/#website\"},\"datePublished\":\"2016-11-13T15:53:09+00:00\",\"dateModified\":\"2018-10-21T16:47:18+00:00\",\"description\":\"Les \u00e9tirements ont souvent \u00e9t\u00e9 mis de c\u00f4t\u00e9 pour le sport ces derni\u00e8res ann\u00e9es. Mais pour les arts martiaux, est-ce vraiment utile ?\",\"breadcrumb\":{\"@id\":\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\/\/www.mmartial.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Les \u00e9tirements dans les arts martiaux, indispensable ?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.mmartial.com\/#website\",\"url\":\"https:\/\/www.mmartial.com\/\",\"name\":\"MMArtial\",\"description\":\"Le blog pour apprendre les arts martiaux et le MMA\",\"publisher\":{\"@id\":\"https:\/\/www.mmartial.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.mmartial.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.mmartial.com\/#organization\",\"name\":\"MMArtial\",\"url\":\"https:\/\/www.mmartial.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.mmartial.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/04\/logo_500x200_v2-1.png\",\"contentUrl\":\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/04\/logo_500x200_v2-1.png\",\"width\":496,\"height\":123,\"caption\":\"MMArtial\"},\"image\":{\"@id\":\"https:\/\/www.mmartial.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/MMArtial-175722562877181\/\",\"https:\/\/twitter.com\/mmartial91\",\"http:\/\/www.instagram.com\/mmartialblog\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.mmartial.com\/#\/schema\/person\/1371f041bf845104ecea6477c2f60923\",\"name\":\"Nicolas\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.mmartial.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/a930732c3b5cc750e5b49fc2375a7f9c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/a930732c3b5cc750e5b49fc2375a7f9c?s=96&d=mm&r=g\",\"caption\":\"Nicolas\"},\"url\":\"https:\/\/www.mmartial.com\/blog\/author\/nicoeich\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Les \u00e9tirements dans les arts martiaux, indispensable ? - MMArtial","description":"Les \u00e9tirements ont souvent \u00e9t\u00e9 mis de c\u00f4t\u00e9 pour le sport ces derni\u00e8res ann\u00e9es. Mais pour les arts martiaux, est-ce vraiment utile ?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/","og_locale":"fr_FR","og_type":"article","og_title":"Les \u00e9tirements dans les arts martiaux, indispensable ?","og_description":"Les \u00e9tirements ont souvent \u00e9t\u00e9 mis de c\u00f4t\u00e9 pour le sport ces derni\u00e8res ann\u00e9es. Mais pour les arts martiaux, est-ce vraiment utile ?","og_url":"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/","og_site_name":"MMArtial","article_publisher":"https:\/\/www.facebook.com\/MMArtial-175722562877181\/","article_published_time":"2016-11-13T15:53:09+00:00","article_modified_time":"2018-10-21T16:47:18+00:00","og_image":[{"url":"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/banniere_1280.jpg"}],"author":"Nicolas","twitter_card":"summary_large_image","twitter_title":"Les \u00e9tirements dans les arts martiaux, indispensable ?","twitter_description":"Les \u00e9tirements ont souvent \u00e9t\u00e9 mis de c\u00f4t\u00e9 pour le sport ces derni\u00e8res ann\u00e9es. Mais pour les arts martiaux, est-ce vraiment utile ?","twitter_image":"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/11\/banniere_1280.jpg","twitter_creator":"@mmartial91","twitter_site":"@mmartial91","twitter_misc":{"\u00c9crit par":"Nicolas","Dur\u00e9e de lecture estim\u00e9e":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/#article","isPartOf":{"@id":"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/"},"author":{"name":"Nicolas","@id":"https:\/\/www.mmartial.com\/#\/schema\/person\/1371f041bf845104ecea6477c2f60923"},"headline":"Les \u00e9tirements dans les arts martiaux, indispensable ?","datePublished":"2016-11-13T15:53:09+00:00","dateModified":"2018-10-21T16:47:18+00:00","mainEntityOfPage":{"@id":"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/"},"wordCount":671,"commentCount":0,"publisher":{"@id":"https:\/\/www.mmartial.com\/#organization"},"keywords":["adducteurs","amplitude articulaire","arts martiaux","autodiscipline","bienfaits","chez soi","coups de pieds","d\u00e9tente","entra\u00eenement","\u00e9tirements","hanches","souplesse","stretching"],"articleSection":["Condition physique","Entra\u00eenement"],"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/","url":"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/","name":"Les \u00e9tirements dans les arts martiaux, indispensable ? - MMArtial","isPartOf":{"@id":"https:\/\/www.mmartial.com\/#website"},"datePublished":"2016-11-13T15:53:09+00:00","dateModified":"2018-10-21T16:47:18+00:00","description":"Les \u00e9tirements ont souvent \u00e9t\u00e9 mis de c\u00f4t\u00e9 pour le sport ces derni\u00e8res ann\u00e9es. Mais pour les arts martiaux, est-ce vraiment utile ?","breadcrumb":{"@id":"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Accueil","item":"https:\/\/www.mmartial.com\/"},{"@type":"ListItem","position":2,"name":"Les \u00e9tirements dans les arts martiaux, indispensable ?"}]},{"@type":"WebSite","@id":"https:\/\/www.mmartial.com\/#website","url":"https:\/\/www.mmartial.com\/","name":"MMArtial","description":"Le blog pour apprendre les arts martiaux et le MMA","publisher":{"@id":"https:\/\/www.mmartial.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.mmartial.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"https:\/\/www.mmartial.com\/#organization","name":"MMArtial","url":"https:\/\/www.mmartial.com\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.mmartial.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/04\/logo_500x200_v2-1.png","contentUrl":"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/04\/logo_500x200_v2-1.png","width":496,"height":123,"caption":"MMArtial"},"image":{"@id":"https:\/\/www.mmartial.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/MMArtial-175722562877181\/","https:\/\/twitter.com\/mmartial91","http:\/\/www.instagram.com\/mmartialblog"]},{"@type":"Person","@id":"https:\/\/www.mmartial.com\/#\/schema\/person\/1371f041bf845104ecea6477c2f60923","name":"Nicolas","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.mmartial.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/a930732c3b5cc750e5b49fc2375a7f9c?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/a930732c3b5cc750e5b49fc2375a7f9c?s=96&d=mm&r=g","caption":"Nicolas"},"url":"https:\/\/www.mmartial.com\/blog\/author\/nicoeich\/"}]}},"_links":{"self":[{"href":"https:\/\/www.mmartial.com\/wp-json\/wp\/v2\/posts\/254"}],"collection":[{"href":"https:\/\/www.mmartial.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mmartial.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mmartial.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mmartial.com\/wp-json\/wp\/v2\/comments?post=254"}],"version-history":[{"count":0,"href":"https:\/\/www.mmartial.com\/wp-json\/wp\/v2\/posts\/254\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mmartial.com\/wp-json\/wp\/v2\/media\/6211"}],"wp:attachment":[{"href":"https:\/\/www.mmartial.com\/wp-json\/wp\/v2\/media?parent=254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mmartial.com\/wp-json\/wp\/v2\/categories?post=254"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mmartial.com\/wp-json\/wp\/v2\/tags?post=254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}