{"id":6675,"date":"2018-05-10T14:12:28","date_gmt":"2018-05-10T12:12:28","guid":{"rendered":"https:\/\/www.mmartial.com\/?p=6675"},"modified":"2019-01-26T10:23:13","modified_gmt":"2019-01-26T09:23:13","slug":"comment-devenir-plus-souple","status":"publish","type":"post","link":"https:\/\/www.mmartial.com\/blog\/2018\/05\/10\/comment-devenir-plus-souple\/","title":{"rendered":"Comment devenir plus souple ? Le guide de la souplesse"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6675\" class=\"elementor elementor-6675 elementor-bc-flex-widget\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-55d7a99 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"55d7a99\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5114625\" data-id=\"5114625\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3f3740c elementor-widget elementor-widget-text-editor\" data-id=\"3f3740c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h1>Introduction<\/h1><p>La\u00a0<strong>souplesse<\/strong>\u00a0est un facteur cl\u00e9 dans le d\u00e9veloppement martial et sportif de tout individu. La\u00a0<a href=\"https:\/\/www.mmartial.com\/blog\/2017\/04\/13\/entrainement-de-la-mobilite\/\" rel=\"\"><strong>mobilit\u00e9<\/strong>\u00a0<\/a>est aussi un facteur de\u00a0<strong>sant\u00e9<\/strong>\u00a0chez les plus jeunes, comme chez les plus \u00e2g\u00e9s. Devenir plus souple est donc tr\u00e8s important pour de nombreuses raisons que nous allons voir plus loin dans l&rsquo;article. Il y a toutefois de nombreux facteurs \u00e0 comprendre et \u00e0 diff\u00e9rencier\u00a0<strong>afin de s&rsquo;entra\u00eener<\/strong>\u00a0correctement pour gagner en souplesse.<\/p><p><img decoding=\"async\" class=\"size-full wp-image-6746 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/banniere_600.jpg\" alt=\"Comment devenir plus souple ?\" width=\"600\" height=\"338\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/banniere_600.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/banniere_600-300x169.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><br \/><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> &#8211; Am\u00e9liorer ses directs<br> &#8211; 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 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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=\"12b3f43421\" \/>\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<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d43950d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d43950d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d328836\" data-id=\"d328836\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0fd613e elementor-widget elementor-widget-text-editor\" data-id=\"0fd613e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Ce ne sont pas seulement les exercices qui sont importants, mais la\u00a0<strong>mani\u00e8re<\/strong>\u00a0de s&rsquo;\u00e9tirer ! Il y a diff\u00e9rentes\u00a0<strong>variantes<\/strong>\u00a0de stretching que nous allons analyser ci-dessous.<\/p><p>M\u00eame si la dur\u00e9e des exercices est fixe, le mot d&rsquo;ordre est toujours\u00a0<strong>d&rsquo;\u00e9couter votre corps<\/strong>\u00a0en priorit\u00e9 ! Les r\u00e8gles et les recommandations viennent apr\u00e8s.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f2f98e5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f2f98e5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d4626e9\" data-id=\"d4626e9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-45de3c9 elementor-widget elementor-widget-text-editor\" data-id=\"45de3c9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h1>Assouplissement vs relaxation<\/h1><p>Deux formes de stretching sont \u00e0 diff\u00e9rencier : l<strong>&lsquo;assouplissement<\/strong>\u00a0et la\u00a0<strong>relaxation.<\/strong>\u00a0Ce sont deux notions qui ont des buts diff\u00e9rents. L&rsquo;assouplissement demande un effort plus cons\u00e9quent et une\u00a0<strong>ouverture articulaire maximale<\/strong>. Dans la notion d&rsquo;assouplissement, nous recherchons de la\u00a0<strong>performance<\/strong>\u00a0et nous esp\u00e9rons obtenir des gains sp\u00e9cifiques \u00e0 notre sport.<\/p><p>La relaxation a des vertus plus \u00ab\u00a0th\u00e9rapeutiques\u00a0\u00bb. Nous souhaitons simplement\u00a0<strong>diminuer la tension musculaire<\/strong>\u00a0et \u00e0 d\u00e9m\u00ealer les fibres musculaires. La relaxation a donc un but plus\u00a0<strong>pr\u00e9ventif<\/strong>.<\/p><p>Vous comprenez donc qu&rsquo;un \u00e9chauffement est obligatoire pour pratiquer des exercices\u00a0<strong>d&rsquo;assouplissement<\/strong>, et qu&rsquo;ils doivent \u00eatre effectu\u00e9s en\u00a0<strong>d\u00e9but de s\u00e9ance<\/strong>\u00a0et non pas \u00e0 la fin d&rsquo;un entra\u00eenement (d&rsquo;arts martiaux par exemple). Contrairement \u00e0 la\u00a0<strong>relaxation<\/strong>\u00a0qui a sa place en\u00a0<strong>fin d&rsquo;entra\u00eenement<\/strong>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-393a543 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"393a543\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d815115\" data-id=\"d815115\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3f93e93 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"3f93e93\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon elementor-animation-pulse-grow\">\n\t\t\t\t\t\t\t<i class=\"fa fa-star\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d68eac elementor-widget elementor-widget-text-editor\" data-id=\"9d68eac\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h1>Les diff\u00e9rentes formes de stretching<\/h1><div>Voici 4 principales formes de stretching. En <strong>combinant<\/strong> les m\u00e9thodes, il y a \u00e9videmment plus de variantes possibles. Cependant, celles pr\u00e9sent\u00e9es ci-dessous sont essentielles pour devenir plus souple.<\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c9b26b5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c9b26b5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d4f2770\" data-id=\"d4f2770\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7d93111 elementor-widget elementor-widget-heading\" data-id=\"7d93111\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><h2>Stretching statique passif<\/h2><\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-760cdd9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"760cdd9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-121cedb\" data-id=\"121cedb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e26a24b elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"e26a24b\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon elementor-animation-shrink\">\n\t\t\t\t\t\t\t<i class=\"fa fa-eercast\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5651e51\" data-id=\"5651e51\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6ae3701 elementor-widget elementor-widget-text-editor\" data-id=\"6ae3701\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Il s&rsquo;agit de la variante\u00a0<strong>la plus courante<\/strong>\u00a0et la plus utilis\u00e9e. Pourquoi ? Parce que c&rsquo;est celle qui risque le moins de cr\u00e9er des l\u00e9sions dans le muscle. On utilise principalement cette forme d&rsquo;\u00e9tirement pour de la\u00a0<strong>relaxation<\/strong>. Mais en \u00e9tirant plus intensivement, on arrive tr\u00e8s bien \u00e0 passer \u00e0 de l&rsquo;assouplissement.<\/p><p>Le stretching est dit passif lorsque le groupe musculaire \u00e9tir\u00e9 n&rsquo;est pas mis sous tension. Nous utilisons par cons\u00e9quent une\u00a0<strong>force externe ou un autre groupe musculaire<\/strong>\u00a0pour \u00e9tirer la zone cibl\u00e9e. Nous recherchons \u00e0 d\u00e9tendre et \u00e0 rel\u00e2cher au maximum les tensions musculaires.<\/p><p>Par exemple, pour \u00e9tirer les ischio-jambiers, je vais poser ma jambe (tendue) sur une chaise en conservant mon bassin dans le sens de la marche. Dans ce cas de figure,\u00a0<strong>aucun tonus musculaire<\/strong>\u00a0n&rsquo;est pr\u00e9sent dans la jambe \u00e9tir\u00e9e.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6577176 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6577176\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b9424fd\" data-id=\"b9424fd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-207195f elementor-widget elementor-widget-heading\" data-id=\"207195f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><h2>Stretching statique isom\u00e9trique<\/h2><\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b62d206 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b62d206\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a5b17a8\" data-id=\"a5b17a8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2fe1f06 elementor-widget elementor-widget-text-editor\" data-id=\"2fe1f06\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Une forme de stretching semblable \u00e0 la variante statique active, car nous aurons aussi un \u00e9tirement statique. Cependant, nous allons mettre le\u00a0<strong>groupe musculaire cibl\u00e9 sous tension<\/strong>\u00a0! Si maintenant vous posez votre pied sur une chaise, comme lors de l&rsquo;exercice pr\u00e9c\u00e9dent et que vous contractez les ischio-jambiers (muscle cibl\u00e9) en appuyant votre talon contre le sol, vous aurez un\u00a0<strong>\u00e9tirement isom\u00e9trique<\/strong>.<\/p><p>Le renforcement isom\u00e9trique est une m\u00e9thode de musculation qui met le muscle sous tension, de mani\u00e8re statique, sans mouvements ! C&rsquo;est pour cela que cette m\u00e9thode est combin\u00e9e au stretching pour obtenir des\u00a0<strong>r\u00e9sultats plus rapidement<\/strong>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-41e45af\" data-id=\"41e45af\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-76fa488 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"76fa488\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon elementor-animation-shrink\">\n\t\t\t\t\t\t\t<i class=\"fa fa-diamond\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a8a93b8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a8a93b8\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c5a35f6\" data-id=\"c5a35f6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c8318e1 elementor-widget elementor-widget-heading\" data-id=\"c8318e1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><h2>Stretching statique actif<\/h2><\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8637f16 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8637f16\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-cfc23cb\" data-id=\"cfc23cb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3379039 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"3379039\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon elementor-animation-shrink\">\n\t\t\t\t\t\t\t<i class=\"fa fa-adjust\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-0e401d4\" data-id=\"0e401d4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2f89bc1 elementor-widget elementor-widget-text-editor\" data-id=\"2f89bc1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Une variante moins utilis\u00e9e, mais tout aussi int\u00e9ressante, car cette fois, nous allons mettre le muscle cibl\u00e9\u00a0<strong>oppos\u00e9 sous tension<\/strong>. Par exemple, si je veux \u00e9tirer mes ischio-jambiers, je vais me placer dos contre un mur et lever ma jambe le plus haut possible en maintenant la position. Il faut bien s\u00fbr conserver son pied d&rsquo;appui dans le sens de la marche et ne pas tourner le bassin.<\/p><p>Dans cette position, nous activons les\u00a0<strong>muscles oppos\u00e9s aux ischio-jambiers<\/strong>, c&rsquo;est-\u00e0-dire les quadriceps. Nous maintenons la position en statique et nous obtenons ainsi un\u00a0<strong>exercice de renforcement ainsi qu&rsquo;un \u00e9tirement statique<\/strong>. Nous mettons d&rsquo;autres groupes musculaires en action afin de maintenir l&rsquo;\u00e9tirement, contrairement au stretching statique passif.<\/p><p>Une variante tr\u00e8s int\u00e9ressante \u00e0 retenir afin de devenir plus souple, ou surtout plus\u00a0<strong>mobile<\/strong>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-49ed6a9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"49ed6a9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ea6a9f3\" data-id=\"ea6a9f3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3b34dbc elementor-widget elementor-widget-heading\" data-id=\"3b34dbc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><h2>Stretching dynamique<\/h2><\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5c492a6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5c492a6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7366919\" data-id=\"7366919\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2bded59 elementor-widget elementor-widget-text-editor\" data-id=\"2bded59\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Le stretching dynamique demande l&rsquo;ex\u00e9cution d&rsquo;un\u00a0<strong>exercice d&rsquo;\u00e9tirement en mouvement<\/strong>\u00a0!<\/p><p>Pour revenir \u00e0 notre exemple d&rsquo;\u00e9tirement des ischio-jambiers, nous allons dans cette variante\u00a0<strong>balancer<\/strong>\u00a0notre jambe vers l&rsquo;avant en prenant soin de la conserver tendue jusqu&rsquo;\u00e0 ce que l&rsquo;\u00e9tirement soit suffisant. Nous n&rsquo;avons plus un \u00e9tirement statique, mais\u00a0<strong>dynamique<\/strong>.<\/p><p>Cette forme d&rsquo;assouplissement permet d&rsquo;aller\u00a0<strong>plus loin dans l&rsquo;ouverture de l&rsquo;articulation<\/strong>, mais elle est aussi plus susceptible de\u00a0<strong>cr\u00e9er des l\u00e9sions<\/strong>. Nous aurons ainsi un \u00e9tirement plus explosif dans le muscle cibl\u00e9. Il est par cons\u00e9quent important d&rsquo;utiliser\u00a0<strong>prudemment<\/strong>\u00a0cette forme de stretching.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-8cce949\" data-id=\"8cce949\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dd1fb34 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"dd1fb34\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon elementor-animation-shrink\">\n\t\t\t\t\t\t\t<i class=\"fa fa-bomb\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-60e82a3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"60e82a3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d0c6598\" data-id=\"d0c6598\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c4cbeab elementor-widget elementor-widget-text-editor\" data-id=\"c4cbeab\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h1>Pour devenir plus souple, quand faut-il s&rsquo;exercer ?<\/h1><h2>Pour une routine d&rsquo;assouplissement<\/h2><p>Vous pouvez vous cr\u00e9er une routine d&rsquo;assouplissement de 5 \u00e0 15 minutes que vous ex\u00e9cutez\u00a0<strong>chaque jour<\/strong>. Cela fonctionne tr\u00e8s bien ! \u00c9chauffez-vous 5 minutes en mobilisant toutes les articulations et en faisant monter\u00a0<strong>l\u00e9g\u00e8rement<\/strong>\u00a0la temp\u00e9rature du corps. Le but est que vous ne fassiez pas votre routine \u00e0 froid, mais que vos muscles ne soient pas trop chauds !<\/p><p>\u00c0 vous de voir le degr\u00e9 d&rsquo;\u00e9chauffement que vous effectuez. \u00c0 savoir qu&rsquo;en \u00e9tant\u00a0<strong>tr\u00e8s \u00e9chauff\u00e9s<\/strong>, nous \u00e9tirons principalement les\u00a0<strong>muscles<\/strong>, et qu&rsquo;en \u00e9tant\u00a0<strong>froid<\/strong>\u00a0le travail se fera davantage sur les\u00a0<strong>tendons<\/strong>\u00a0et les\u00a0<strong>articulations<\/strong>.<\/p><p>Apr\u00e8s votre \u00e9chauffement, pratiquez 5 \u00e0 10 minutes de stretching ou vous \u00e9tirez chaque jour\u00a0<strong>des groupes musculaires diff\u00e9rents<\/strong>.<\/p><p>Si le lendemain d&rsquo;une routine de stretching vous sentez des douleurs ou des mouvements plus difficiles (ce qui ne devrait pas \u00eatre le cas), pratiquez votre routine tous les deux jours.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0a4853f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0a4853f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d45b14e\" data-id=\"d45b14e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-87221a3 elementor-widget elementor-widget-text-editor\" data-id=\"87221a3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2>Pour une s\u00e9ance d&rsquo;assouplissement<\/h2><p>Vous pouvez une fois par semaine effectuer une s\u00e9ance d&rsquo;assouplissement de 20 minutes \u00e0 1h. Pour ce faire , \u00e9chauffez-vous correctement pendant au moins 15 minutes ! Mobilisez toutes vos articulations et faites monter la temp\u00e9rature du corps afin que vos muscles soient\u00a0<strong>chauds et \u00e9lastiques<\/strong>. Nous allons chercher\u00a0<strong>l&rsquo;amplitude maximale<\/strong>\u00a0et faire une s\u00e9ance compl\u00e8te de tout le corps. Donc vous devez \u00eatre \u00e9chauff\u00e9 correctement.<\/p><p>Je conseille pour la s\u00e9ance d&rsquo;assouplissement de s&rsquo;\u00e9chauffer suffisamment pour se focaliser sur les muscles et non pas les tendons.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-934ea0d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"934ea0d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6e3cc94\" data-id=\"6e3cc94\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1f0048d elementor-widget elementor-widget-text-editor\" data-id=\"1f0048d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2>Pour une s\u00e9ance de sport<\/h2><p>Dans le cas d&rsquo;un entra\u00eenement d&rsquo;arts martiaux ou sports de combat, privil\u00e9giez la\u00a0<strong>p\u00e9riode post-\u00e9chauffement<\/strong>\u00a0pour pratiquer quelques exercices d&rsquo;assouplissement. Ne le faites pas en fin d&rsquo;entra\u00eenement, privil\u00e9giez la relaxation pour la fin. Si vous avez la possibilit\u00e9 de vous \u00e9tirer entre la phase d&rsquo;\u00e9chauffement la partie technique, c&rsquo;est l&rsquo;id\u00e9al pour devenir plus souple.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1986f8a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1986f8a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e70938c\" data-id=\"e70938c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f03cf82 elementor-widget elementor-widget-text-editor\" data-id=\"f03cf82\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h1>Combien de temps s&rsquo;\u00e9tirer pour devenir plus souple ?<\/h1><p>En g\u00e9n\u00e9ral, il faut 5 \u00e0 10 secondes pour qu&rsquo;un muscle se rel\u00e2che. Et c&rsquo;est au bout de 30 secondes qu&rsquo;il commence \u00e0 gagner en \u00e9lasticit\u00e9. Vous l&rsquo;avez compris, pour devenir plus souple, vous devez vous \u00e9tirer\u00a0<strong>minimum 30 secondes, au mieux 1 \u00e0 2 minutes<\/strong>\u00a0!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5e6d890 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5e6d890\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cd5964e\" data-id=\"cd5964e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7ae8da7 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"7ae8da7\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon elementor-animation-pulse-grow\">\n\t\t\t\t\t\t\t<i class=\"fa fa-star\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ff1351 elementor-widget elementor-widget-text-editor\" data-id=\"1ff1351\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h1><a href=\"https:\/\/www.mmartial.com\/blog\/2016\/11\/13\/etirements-arts-martiaux\/\" rel=\"\">Les bienfaits du stretching<\/a><\/h1><p><img decoding=\"async\" class=\"size-full wp-image-5523 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/12\/bienetre2.jpg\" alt=\"Bien-\u00eatre\" width=\"640\" height=\"426\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/12\/bienetre2.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/12\/bienetre2-300x200.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2016\/12\/bienetre2-600x399.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p><p><strong>\u00c9vacuer les tensions musculaires<\/strong>\u00a0et d\u00e9m\u00ealer les fibres musculaires sont des bienfaits ind\u00e9niables du stretching. Avec une pratique r\u00e9guli\u00e8re, vous \u00e9viterez des raideurs, et de nombreux n\u0153uds musculaires !<\/p><p>Devenir plus souple vous rendra obligatoirement\u00a0<strong>plus mobile<\/strong>, ne vous en privez pas. La\u00a0<strong>mobilit\u00e9<\/strong>\u00a0est un synonyme de\u00a0<strong>sant\u00e9<\/strong>.<\/p><p>Et particuli\u00e8rement si vous pratiquez un art martial qui demande une pratique r\u00e9guli\u00e8re de\u00a0<strong>coups de pied<\/strong>. Les exercices d&rsquo;assouplissement sont\u00a0<strong>obligatoires<\/strong>\u00a0! Pour donner des coups de pied, avoir des hanches et des jambes raides, c&rsquo;est comme faire un footing avec 15kg sur le dos. C&rsquo;est une contrainte inutile&#8230; autant faire des exercices pour se d\u00e9barrasser de ce probl\u00e8me !<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-597ee76 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"597ee76\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c450ea9\" data-id=\"c450ea9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2580f20 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"2580f20\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon elementor-animation-pulse-grow\">\n\t\t\t\t\t\t\t<i class=\"fa fa-star\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b17636f elementor-widget elementor-widget-text-editor\" data-id=\"b17636f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h1>Exemple de routine : 5 exercices de stretching pour am\u00e9liorer ses coups de pied<\/h1><p>Je conseille de lire mon article sur\u00a0<a href=\"https:\/\/www.mmartial.com\/blog\/2017\/10\/07\/10-meilleurs-exercices-de-stretching-arts-martiaux\/\" rel=\"\">les 10 meilleurs exercices de stretching<\/a>\u00a0pour les arts martiaux qui est en lien direct avec ce chapitre.<\/p><h2>5. \u00c9tirement des fessiers sur le dos<\/h2><p><img decoding=\"async\" class=\"aligncenter size-full wp-image-6800\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/05.-Fessiers_2.jpg\" alt=\"\u00c9tirement des fessiers en dos\" width=\"600\" height=\"494\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/05.-Fessiers_2.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/05.-Fessiers_2-300x247.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p><p>Couchez-vous sur le dos et ramenez un genou contre votre torse. Prenez soin de conserver l&rsquo;autre jambe bien \u00e0 plat au sol. En vous aidant de vos bras, appuyez votre genou contre vous de mani\u00e8re \u00e0 cr\u00e9er une forte pression.<\/p><p>Un excellent exercice pour assouplir vos hanches,\u00a0<strong>\u00e9tirer le grand fessier<\/strong>\u00a0et vous pr\u00e9parer \u00e0 donner des coups de pied.<\/p><h2>4. \u00c9tirement du groupe\u00a0<a href=\"https:\/\/entrainement-sportif.fr\/psoas.htm\" target=\"_blank\" rel=\"noopener\">psoas-iliaque<\/a>\u00a0avec un genou au sol<\/h2><p><img decoding=\"async\" class=\"aligncenter size-full wp-image-6799\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/04.-Psoas_2.jpg\" alt=\"\u00c9tirement du groupe musculaire psoas-iliaque\" width=\"600\" height=\"800\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/04.-Psoas_2.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/04.-Psoas_2-225x300.jpg 225w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p><p>Le groupe psoas-iliaque est\u00a0<strong>tr\u00e8s important \u00e0 \u00e9tirer<\/strong>. Que ce soit pour des coups de pied ou pour pr\u00e9venir d&rsquo;\u00e9ventuelles douleurs, il est primordial.<\/p><p>En position de fentes, descendez le genou de votre jambe arri\u00e8re au sol. Une fois dans cette position, poussez votre bassin vers l&rsquo;avant en prenant soin de conserver le dos droit. Vous pouvez\u00a0<strong>ajouter des rotations de buste<\/strong>\u00a0de chaque c\u00f4t\u00e9 pour multiplier les bienfaits de cet exercice.<\/p><h2>3. Le balancement de jambes<\/h2><p><img decoding=\"async\" class=\"aligncenter size-full wp-image-6760\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/03.-Balancement_2.jpg\" alt=\"Balancement de jambe (stretching dynamique)\" width=\"600\" height=\"1200\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/03.-Balancement_2.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/03.-Balancement_2-150x300.jpg 150w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/03.-Balancement_2-512x1024.jpg 512w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p><p>Un exercice de\u00a0<strong>stretching dynamique<\/strong>\u00a0que j&rsquo;affectionne particuli\u00e8rement, car il permet d&rsquo;\u00e9tirer tous les muscles n\u00e9cessaires pour donner des coups de pied.<\/p><p>Placez-vous en face d&rsquo;un mur, et posez vos mains \u00e0 plat contre le mur, puis balancez une jambe de gauche \u00e0 droite en prenant soin de la conserver\u00a0<strong>tendue du d\u00e9but \u00e0 la fin<\/strong>. Vous pouvez placer votre pied d&rsquo;appui \u00e0 45\u00b0 et conserver votre corps face au mur. En balan\u00e7ant chacune de vos jambes de gauche \u00e0 droite, vous obtenez un \u00e9tirement\u00a0<strong>dynamique des adducteurs, des ischio-jambiers et des fessiers<\/strong>.<\/p><h2>2. Le sauteur de haies avec relev\u00e9 du bassin<\/h2><p><img decoding=\"async\" class=\"aligncenter size-full wp-image-6798\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/02.-Sauteur-de-haies_2.jpg\" alt=\"\u00c9tirement du sauteur de haies avec mont\u00e9e du bassin\" width=\"600\" height=\"1200\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/02.-Sauteur-de-haies_2.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/02.-Sauteur-de-haies_2-150x300.jpg 150w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/02.-Sauteur-de-haies_2-512x1024.jpg 512w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p><p>La position du sauteur de haies est tr\u00e8s int\u00e9ressante, car elle permet d&rsquo;\u00e9tirer un grand nombre de muscles. Il faut bien \u00e9videmment le faire\u00a0<strong>pour chaque jambe<\/strong>.<\/p><p>En position assise, l&rsquo;une de vos jambes est tendue devant vous. L&rsquo;autre est repli\u00e9e sur le c\u00f4t\u00e9 de mani\u00e8re \u00e0 ce que l&rsquo;int\u00e9rieur de votre cuisse soit face au sol.<\/p><p>Vous sentirez un \u00e9tirement intense dans\u00a0<strong>l&rsquo;ischio-jambier<\/strong>\u00a0de la jambe tendue et dans les\u00a0<strong>adducteurs<\/strong>\u00a0de la jambe repli\u00e9e. L&rsquo;avantage de cette orientation de la jambe fl\u00e9chie est que vous allez aussi \u00e9tirer le\u00a0<strong>pectin\u00e9<\/strong>. Un muscle qui permet l&rsquo;adduction et la flexion\u00a0de la hanche, une fonction importante pour\u00a0<strong>donner un coup de pied<\/strong>.<\/p><p>Une fois la position maintenue quelques secondes, d\u00e9collez le bassin en montant sur votre genou, puis allez d\u00e9poser votre bassin au sol en creusant le dos. Vous aurez un \u00e9tirement de la\u00a0<strong>sangle abdominale<\/strong>\u00a0du groupe\u00a0<strong>psoas-iliaque<\/strong>\u00a0en plus des\u00a0<strong>adducteurs<\/strong>.<\/p><p>Ensuite, revenez en\u00a0<strong>position initiale<\/strong>. Ex\u00e9cutez le mouvement plusieurs fois pour avoir un \u00e9tirement de 30 secondes \u00e0 2 minutes. Enfin, changez de jambe.<\/p><p>Retenez bien cet exercice si vous souhaitez gagner en <strong>mobilit\u00e9<\/strong> et devenir plus souple !<\/p><h2>1. Grand \u00e9cart facial avec mouvements de buste<\/h2><p><img decoding=\"async\" class=\"aligncenter size-full wp-image-6797\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/01.-Grand-\u00e9cart_2.jpg\" alt=\"Grand \u00e9cart facial avec mouvements de buste\" width=\"600\" height=\"516\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/01.-Grand-\u00e9cart_2.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/01.-Grand-\u00e9cart_2-300x258.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p><p>Position debout, \u00e9cartez parall\u00e8lement vos pieds \u00e0 largeur maximale. Une fois que vos\u00a0<strong>adducteurs<\/strong>\u00a0sont suffisamment \u00e9tir\u00e9s, effectuez des\u00a0<strong>mouvements de buste<\/strong>\u00a0dans toutes les directions possibles en conservant le dos droit.<\/p><p>Vous pouvez effectuer des rotations de buste, des relev\u00e9s ou simplement maintenir votre haut du corps en position horizontale.<\/p><p>Vous aurez un \u00e9tirement appuy\u00e9 au niveau des\u00a0<strong>adducteurs<\/strong>, ainsi qu&rsquo;une\u00a0<strong>mobilisation des fessiers<\/strong>\u00a0et des lombaires.<\/p><p>Un exercice tr\u00e8s\u00a0<strong>complet<\/strong>\u00a0pour vous pr\u00e9parer \u00e0 donner de meilleurs coups de pied.<\/p><h1>Pour aller plus loin dans le stretching !<\/h1><p>\n<div class=\"aawp\">\n\n    <div id=\"aawp-tb-6660\">\n\n        <!-- Desktop -->\n        <div class=\"aawp-tb aawp-tb--desktop aawp-tb--cols-3 aawp-tb--ribbon aawp-tb--hide-labels\">\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-0 aawp-tb__data aawp-tb__data--type-title aawp-tb__data--highlight\">\n                                <span class=\"aawp-tb-ribbon\">Recommand\u00e9 !<\/span>                                <div class=\"aawp-tb-product-data-title\">Kwon 4094015 \u00c9carteur pour Jambes en m\u00e9tal Noir<\/div>                            <\/div>\n\n                        \n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-1 aawp-tb__data aawp-tb__data--type-title\">\n                                                                <div class=\"aawp-tb-product-data-title\">METAL BOXE MB2037 Assouplisseur m\u00e9canique Mixte Adulte, Noir<\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-0 aawp-tb__data aawp-tb__data--type-thumb aawp-tb__data--highlight\">\n                                                                <div class=\"aawp-tb-product-data-thumb\"><span class=\"aawp-tb-thumb\"><img decoding=\"async\" src=\"https:\/\/m.media-amazon.com\/images\/I\/41PjS231ZQL.jpg\" alt=\"Kwon 4094015 \u00c9carteur pour Jambes en m\u00e9tal Noir\" \/><\/span><\/div>                            <\/div>\n\n                        \n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-1 aawp-tb__data aawp-tb__data--type-thumb\">\n                                                                <div class=\"aawp-tb-product-data-thumb\"><span class=\"aawp-tb-thumb\"><img decoding=\"async\" src=\"https:\/\/m.media-amazon.com\/images\/I\/41WmPmwBgAL.jpg\" alt=\"METAL BOXE MB2037 Assouplisseur m\u00e9canique Mixte Adulte, Noir\" \/><\/span><\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-0 aawp-tb__data aawp-tb__data--type-prime aawp-tb__data--highlight\">\n                                                                <div class=\"aawp-tb-product-data-prime\">&#8211;<\/div>                            <\/div>\n\n                        \n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-1 aawp-tb__data aawp-tb__data--type-prime\">\n                                                                <div class=\"aawp-tb-product-data-prime\">&#8211;<\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-0 aawp-tb__data aawp-tb__data--type-price aawp-tb__data--highlight\">\n                                                                <div class=\"aawp-tb-product-data-price\">Prix indisponible<\/div>                            <\/div>\n\n                        \n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-1 aawp-tb__data aawp-tb__data--type-price\">\n                                                                <div class=\"aawp-tb-product-data-price\">449,99 EUR<\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-0 aawp-tb__data aawp-tb__data--type-custom_text aawp-tb__data--highlight\">\n                                                                <div class=\"aawp-tb-product-data-custom_text\">Payez 300\u20ac de moins pour des b\u00e9n\u00e9fices identiques<\/div>                            <\/div>\n\n                        \n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-1 aawp-tb__data aawp-tb__data--type-custom_text\">\n                                                                <div class=\"aawp-tb-product-data-custom_text\">Plus cher, mais plus confortable.<\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-0 aawp-tb__data aawp-tb__data--type-custom_text aawp-tb__data--highlight\">\n                                                                <div class=\"aawp-tb-product-data-custom_text\">Simple d&rsquo;utilisation. Facile \u00e0 transporter. L\u00e9ger.<\/div>                            <\/div>\n\n                        \n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-1 aawp-tb__data aawp-tb__data--type-custom_text\">\n                                                                <div class=\"aawp-tb-product-data-custom_text\">Confortable, ne demande aucun effort, aucun tonus musculaire pour l&rsquo;\u00e9tirement.<\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-0 aawp-tb__data aawp-tb__data--type-button aawp-tb__data--highlight\">\n                                                                <div class=\"aawp-tb-product-data-button\"><a  data-aawp-product-asin=\"B00AYSA5EE\" data-aawp-product-id=\"6391\" data-aawp-tracking-id=\"nicolaseicher-21\" data-aawp-product-title=\"Kwon 4094015 \u00c9carteur pour Jambes en m\u00e9tal Noir\" data-aawp-click-tracking=\"title\" class=\"aawp-button aawp-button--buy aawp-button aawp-button--amazon aawp-button--icon aawp-button--icon-black\" href=\"https:\/\/www.amazon.fr\/dp\/B00AYSA5EE?tag=nicolaseicher-21&#038;linkCode=ogi&#038;th=1&#038;psc=1\" title=\"Acheter sur Amazon\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Acheter sur Amazon<\/a><\/div>                            <\/div>\n\n                        \n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-1 aawp-tb__data aawp-tb__data--type-button\">\n                                                                <div class=\"aawp-tb-product-data-button\"><a  data-aawp-product-asin=\"B00TSD5CRQ\" data-aawp-product-id=\"6392\" data-aawp-tracking-id=\"nicolaseicher-21\" data-aawp-product-title=\"METAL BOXE MB2037 Assouplisseur m\u00e9canique Mixte Adulte Noir\" data-aawp-click-tracking=\"title\" class=\"aawp-button aawp-button--buy aawp-button aawp-button--amazon aawp-button--icon aawp-button--icon-black\" href=\"https:\/\/www.amazon.fr\/dp\/B00TSD5CRQ?tag=nicolaseicher-21&#038;linkCode=ogi&#038;th=1&#038;psc=1\" title=\"Acheter sur Amazon\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Acheter sur Amazon<\/a><\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n                    <\/div>\n\n        <!-- Mobile -->\n        <div class=\"aawp-tb aawp-tb--mobile aawp-tb--ribbon aawp-tb--hide-labels\">\n\n            \n                <div class=\"aawp-tb__product aawp-tb-product-0 aawp-tb__product--highlight\">\n\n                    <span class=\"aawp-tb-ribbon\">Recommand\u00e9 !<\/span>\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-title\">\n                                    <div class=\"aawp-tb-product-data-title\">Kwon 4094015 \u00c9carteur pour Jambes en m\u00e9tal Noir<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-thumb\">\n                                    <div class=\"aawp-tb-product-data-thumb\"><span class=\"aawp-tb-thumb\"><img decoding=\"async\" src=\"https:\/\/m.media-amazon.com\/images\/I\/41PjS231ZQL.jpg\" alt=\"Kwon 4094015 \u00c9carteur pour Jambes en m\u00e9tal Noir\" \/><\/span><\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-prime\">\n                                    <div class=\"aawp-tb-product-data-prime\">&#8211;<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-price\">\n                                    <div class=\"aawp-tb-product-data-price\">Prix indisponible<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-custom_text\">\n                                    <div class=\"aawp-tb-product-data-custom_text\">Payez 300\u20ac de moins pour des b\u00e9n\u00e9fices identiques<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-custom_text\">\n                                    <div class=\"aawp-tb-product-data-custom_text\">Simple d&rsquo;utilisation. Facile \u00e0 transporter. L\u00e9ger.<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-button\">\n                                    <div class=\"aawp-tb-product-data-button\"><a  data-aawp-product-asin=\"B00AYSA5EE\" data-aawp-product-id=\"6391\" data-aawp-tracking-id=\"nicolaseicher-21\" data-aawp-product-title=\"Kwon 4094015 \u00c9carteur pour Jambes en m\u00e9tal Noir\" data-aawp-click-tracking=\"title\" class=\"aawp-button aawp-button--buy aawp-button aawp-button--amazon aawp-button--icon aawp-button--icon-black\" href=\"https:\/\/www.amazon.fr\/dp\/B00AYSA5EE?tag=nicolaseicher-21&#038;linkCode=ogi&#038;th=1&#038;psc=1\" title=\"Acheter sur Amazon\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Acheter sur Amazon<\/a><\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                <\/div>\n\n            \n                <div class=\"aawp-tb__product aawp-tb-product-1\">\n\n                    \n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-title\">\n                                    <div class=\"aawp-tb-product-data-title\">METAL BOXE MB2037 Assouplisseur m\u00e9canique Mixte Adulte, Noir<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-thumb\">\n                                    <div class=\"aawp-tb-product-data-thumb\"><span class=\"aawp-tb-thumb\"><img decoding=\"async\" src=\"https:\/\/m.media-amazon.com\/images\/I\/41WmPmwBgAL.jpg\" alt=\"METAL BOXE MB2037 Assouplisseur m\u00e9canique Mixte Adulte, Noir\" \/><\/span><\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-prime\">\n                                    <div class=\"aawp-tb-product-data-prime\">&#8211;<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-price\">\n                                    <div class=\"aawp-tb-product-data-price\">449,99 EUR<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-custom_text\">\n                                    <div class=\"aawp-tb-product-data-custom_text\">Plus cher, mais plus confortable.<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-custom_text\">\n                                    <div class=\"aawp-tb-product-data-custom_text\">Confortable, ne demande aucun effort, aucun tonus musculaire pour l&rsquo;\u00e9tirement.<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-button\">\n                                    <div class=\"aawp-tb-product-data-button\"><a  data-aawp-product-asin=\"B00TSD5CRQ\" data-aawp-product-id=\"6392\" data-aawp-tracking-id=\"nicolaseicher-21\" data-aawp-product-title=\"METAL BOXE MB2037 Assouplisseur m\u00e9canique Mixte Adulte Noir\" data-aawp-click-tracking=\"title\" class=\"aawp-button aawp-button--buy aawp-button aawp-button--amazon aawp-button--icon aawp-button--icon-black\" href=\"https:\/\/www.amazon.fr\/dp\/B00TSD5CRQ?tag=nicolaseicher-21&#038;linkCode=ogi&#038;th=1&#038;psc=1\" title=\"Acheter sur Amazon\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Acheter sur Amazon<\/a><\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                <\/div>\n\n            \n        <\/div>\n\n    <\/div>\n\n<\/div>\n\n<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2aee96d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2aee96d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b2e0f88\" data-id=\"b2e0f88\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5ab777e elementor-widget elementor-widget-text-editor\" data-id=\"5ab777e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h1>Conclusion<\/h1><p>Pour devenir plus souple, je vous conseille de\u00a0<strong>m\u00e9langer<\/strong>\u00a0un maximum les diff\u00e9rentes formes de stretching. En variant\u00a0<strong>l&rsquo;intensit\u00e9 de l&rsquo;\u00e9chauffement<\/strong>, vous accentuerez les \u00e9tirements sur vos muscles ou sur vos articulations et tendons.<\/p><p>\u00c9tirez un minimum de\u00a0<strong>30 secondes<\/strong>\u00a0si vous voulez gagner en souplesse, c&rsquo;est obligatoire si vous voulez obtenir un v\u00e9ritable gain en souplesse. Vous pouvez \u00e9videmment monter jusqu&rsquo;\u00e0\u00a0<strong>plusieurs minutes<\/strong>.<\/p><p>Si vous souhaitez obtenir de bons r\u00e9sultats, confectionnez-vous une\u00a0<strong>routine<\/strong>\u00a0d&rsquo;assouplissement ainsi qu&rsquo;une\u00a0<strong>s\u00e9ance<\/strong>\u00a0hebdomadaire plus compl\u00e8te. Vous aurez un programme int\u00e9ressant qui vous permettra de vous am\u00e9liorer sans traumatiser vos articulations.<\/p><p>Encore une fois, ce que je propose est une\u00a0<strong>possibilit\u00e9 de travail<\/strong>, et ce n&rsquo;est bien s\u00fbr pas la seule mani\u00e8re de planifier ses entra\u00eenements. \u00c0 vous d&rsquo;\u00eatre\u00a0<strong>cr\u00e9atifs et disciplin\u00e9s<\/strong>\u00a0!<\/p><p>Bon entra\u00eenement !<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Introduction La\u00a0souplesse\u00a0est un facteur cl\u00e9 dans le d\u00e9veloppement martial et sportif de tout individu. La\u00a0mobilit\u00e9\u00a0est aussi un facteur de\u00a0sant\u00e9\u00a0chez les plus jeunes, comme chez les plus \u00e2g\u00e9s. Devenir plus souple est donc tr\u00e8s important pour de nombreuses raisons que nous allons voir plus loin dans l&rsquo;article. Il y a toutefois de nombreux facteurs \u00e0 comprendre <a class=\"read-more-link\" href=\"https:\/\/www.mmartial.com\/blog\/2018\/05\/10\/comment-devenir-plus-souple\/\">   Lire la suite&#8230;<\/a><\/p>\n","protected":false},"author":2,"featured_media":6747,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[206,15,10,5],"tags":[33,54,39,35,32,37,36,29,30,81,82],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment devenir plus souple ? Le guide de la souplesse - MMArtial<\/title>\n<meta name=\"description\" content=\"Dans les arts martiaux comme dans beaucoup d&#039;autres sports, nous cherchons \u00e0 devenir plus souple. Les hanches sont bien souvent la principale entrave \u00e0 une meilleure mobilit\u00e9 et \u00e0 de meilleurs coups de pied. Ce guide de la souplesse vous indique comment vous exercer pour gagner en souplesse.\" \/>\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\/2018\/05\/10\/comment-devenir-plus-souple\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comment devenir plus souple ? Le guide de la souplesse\" \/>\n<meta property=\"og:description\" content=\"Dans les arts martiaux comme dans beaucoup d&#039;autres sports, nous cherchons \u00e0 devenir plus souple. Les hanches sont bien souvent la principale entrave \u00e0 une meilleure mobilit\u00e9 et \u00e0 de meilleurs coups de pied. Ce guide de la souplesse vous indique comment vous exercer pour gagner en souplesse.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mmartial.com\/blog\/2018\/05\/10\/comment-devenir-plus-souple\/\" \/>\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=\"2018-05-10T12:12:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-01-26T09:23:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/banniere_1280.jpg\" \/>\n<meta name=\"author\" content=\"Nicolas\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Comment devenir plus souple ? 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