{"id":11235,"date":"2015-06-15T15:19:45","date_gmt":"2015-06-15T13:19:45","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=11235"},"modified":"2019-12-30T14:28:11","modified_gmt":"2019-12-30T13:28:11","slug":"etirements-indispensables-muscles","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/etirements-indispensables-muscles\/","title":{"rendered":"Les \u00e9tirements indispensables pour les muscles ?"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"\/conseils\/wp-content\/uploads\/2015\/06\/shutterstock_173885648-Gabriel-Georgescu-600.jpg\" alt=\"Les \u00e9tirements boostent le volume musculaire\" class=\"wp-image-11238\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2015\/06\/shutterstock_173885648-Gabriel-Georgescu-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2015\/06\/shutterstock_173885648-Gabriel-Georgescu-600-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Les \u00e9tirements, peu de bodybuilders en font, ils consid\u00e8rent que c&rsquo;est pour les filles ou pour les sports d&rsquo;endurance. Pourtant les \u00e9tirements sont indispensables, voici pourquoi :<\/strong><\/p>\n\n\n<h2 class=\"has-number\">Pour vous aider \u00e0 d\u00e9tendre vos muscles<\/h2>\n\n\n<div class=\"columns-quote is-\">\n  <div class=\"columns-quote__quote\">\n    <blockquote>Faire des \u00e9tirements l\u00e9gers<\/blockquote>\n  <\/div>\n  <div class=\"columns-quote__body\">\n    \n\n<p class=\"has-large-font-size\">Nous avons \u00e0 plusieurs reprises \u00e9voqu\u00e9 les b\u00e9n\u00e9fices des \u00e9tirements l\u00e9gers pendant la s\u00e9ance de sport et apr\u00e8s. Autant les \u00e9tirements avant l\u2019<strong><a href=\"\/conseils\/entrainement\/programme-musculation-fitness\/\">entrainement<\/a><\/strong> peuvent fragiliser les ligaments lors de l\u2019utilisation de charges lourdes et favoriser les blessures, autant une fois le muscle bien chaud ils vont permettre aux muscles de se d\u00e9tendre et \u00ab endormir \u00bb les douleurs. Attention nos parlons ici d\u2019\u00e9tirements l\u00e9gers, des \u00e9tirements prononc\u00e9s et longs aggraveront les micros d\u00e9chirures musculaires caus\u00e9es par l\u2019entrainement.  <\/p>\n\n\n  <\/div>\n<\/div>\n\n\n\n<p>Si on vous dit que les \u00e9tirements vont diminuer les courbatures, c\u2019est faux car les courbatures sont principalement li\u00e9es \u00e0 ces micros d\u00e9chirures et non \u00e0 une accumulation d\u2019acide lactique. L\u2019acide lactique paralyse et engourdit un peu le muscle et est surtout responsable de l\u2019\u00e9chec musculaire pendant l\u2019effort, les petites l\u00e9sions (n\u00e9cessaires pour <strong><a href=\"\/8-preworkout\">augmenter le volume musculaire<\/a><\/strong>) excitent les terminaisons nerveuses et cr\u00e9ent ainsi les douleurs.<\/p>\n\n\n<h2 class=\"has-number\">Pour vous aider \u00e0 prendre du volume <\/h2>\n\n\n\n<p>Un <a href=\"\/conseils\/\"><strong>muscle<\/strong> <\/a>est compos\u00e9 de plusieurs faisceaux de fibres qui eux m\u00eame sont prot\u00e9g\u00e9s par une membrane tr\u00e8s innerv\u00e9e que l\u2019on appelle l\u2019apon\u00e9vrose. L\u2019apon\u00e9vrose est suffisamment rigide pour maintenir en place les faisceaux. Lors d\u2019une d\u00e9chirure (sauf s\u2019il y a rupture), c\u2019est bien souvent l\u2019apon\u00e9vrose qui se d\u00e9chire l\u00e9g\u00e8rement. Les \u00e9tirements vont permettre de rendre l\u2019apon\u00e9vrose plus souple, \u00e9vitant qu\u2019elle se d\u00e9chire trop facilement. <\/p>\n\n\n\n<p>En am\u00e9liorant l\u2019\u00e9lasticit\u00e9 de l\u2019apon\u00e9vrose vous allez \u00e9galement diminuer la contrainte m\u00e9canique qu\u2019elle exerce sur le muscle et laisser plus de place au muscle pour se d\u00e9velopper. Faire des \u00e9tirements va donc favoriser la prise de volume musculaire ! Pendant longtemps dans le milieu de la fonte on a cru qu\u2019ils \u00e9taient nuisibles au <strong><a href=\"\/74-prendre-du-muscle-sec\">d\u00e9veloppement musculaire<\/a><\/strong> car ils faisaient perdre la congestion apr\u00e8s l\u2019entrainement jusqu\u2019\u00e0 ce que la science vienne d\u00e9montrer que c\u2019\u00e9tait un des nombreux mythes entourant ce sport. Un autre mythe \u00e0 ce sujet circulait d\u2019ailleurs dans les ann\u00e9es 50 : Il ne fallait pas prendre une douche apr\u00e8s l\u2019entrainement ou alors froide pour ne pas perdre la congestion. La simple observation de la musculature des gymnastes vous prouvera empiriquement le contraire. Pensez donc \u00e0 prendre 5 \u00e0 10 min apr\u00e8s votre s\u00e9ance pour vous \u00e9tirer, si vous voulez prendre du volume musculaire.<\/p>\n\n\n\n<p>Photo Shutterstock.com\/Gabriel Georgescu<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les \u00e9tirements, peu de bodybuilders en font, ils consid\u00e8rent que c&rsquo;est pour les filles ou pour les sports d&rsquo;endurance. Pourtant les \u00e9tirements sont indispensables, voici pourquoi : Si on vous dit que les \u00e9tirements vont diminuer les courbatures, c\u2019est faux car les courbatures sont principalement li\u00e9es \u00e0 ces micros d\u00e9chirures et non \u00e0 une accumulation [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11237,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[363,602,693,550,1033,672],"post_theme":[1943],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Etirer les muscles : indispensable ?<\/title>\n<meta name=\"description\" content=\"Voici les raisons pour lesquelles les \u00e9tirements sont indispensables pour les muscles: d\u00e9tendre les muscles ou prendre du volume.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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