{"id":52710,"date":"2021-01-19T14:15:55","date_gmt":"2021-01-19T13:15:55","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=52710"},"modified":"2023-11-22T12:23:45","modified_gmt":"2023-11-22T11:23:45","slug":"podcast-faire-des-etirements","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/podcast-faire-des-etirements\/","title":{"rendered":"Episode#15  Faut-il faire des \u00e9tirements et comment s&rsquo;\u00e9tirer?"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"990\" height=\"556\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/12\/episode-12-comment-dois-je-m-echauffer-1.jpg\" alt=\"Etirement\" class=\"wp-image-52540\"\/><\/figure>\n\n\n\n<p>Dans l\u2019\u00e9pisode n\u00b015, on r\u00e9pond \u00e0 une question qui fait souvent d\u00e9bat \u00ab&nbsp;<strong>faut-il faire des \u00e9tirements<\/strong> et les \u00e9tirements sont-ils efficaces&nbsp;?&nbsp;\u00bb<\/p>\n\n\n\n<p>Patrick, coach Sport et Nutrition et Eric, ost\u00e9opathe sp\u00e9cialiste du sport discutent de l\u2019int\u00e9r\u00eat des \u00e9tirements en musculation.<\/p>\n\n\n\n<p><strong>Dans cet \u00e9pisode vous apprendrez:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ce qu\u2019est un \u00e9tirement<\/li><li>Pourquoi s\u2019\u00e9tirer ? <\/li><li>L&rsquo;int\u00e9r\u00eat de l&rsquo;\u00e9tirement en musculation<\/li><li>Comment bien s\u2019\u00e9tirer ?<\/li><li>Quel est le bon moment pour s&rsquo;\u00e9tirer?<\/li><\/ul>\n\n\n\n<p><strong>Ce qu\u2019il faut retenir:<\/strong><\/p>\n\n\n\n<p>Comment faire pour bien s&rsquo;\u00e9tirer?  <br>Les \u00e9tirements sont pratiqu\u00e9s par les sportifs pour gagner en souplesse ou r\u00e9cup\u00e9rer. En musculation, le stretching se fait g\u00e9n\u00e9ralement en fin de s\u00e9ance. Le but est d\u2019allonger le muscle qui a \u00e9t\u00e9 mis en tension. L&rsquo;\u00e9tirement se fait sur un muscle chaud, il est plus confortable et plus efficace. On peut aussi faire quelques exercices d&rsquo;assouplissement entre les s\u00e9ries. L&rsquo;\u00e9tirement permet une plus grande amplitude articulaire et recrute davantage de fibres musculaires favorisant le d\u00e9veloppement du muscle. C&rsquo;est pourquoi il est conseill\u00e9 de mettre \u00e0 profit les temps de repos entre deux s\u00e9ries pour faire ces petits exercices portant sur toute la cha\u00eene musculaire. Cela va renforcer les muscles secondaires et am\u00e9liorer la force globale. Le travail musculaire g\u00e9n\u00e8re beaucoup de tensions et raccourcit le muscle quand il congestionne, le fait de l&rsquo;\u00e9tirer provoque un meilleur flux sanguin. Gagner en amplitude ne signifie pas aller au-del\u00e0 de la bonne posture, pour \u00e9viter les blessures. L&rsquo;objectif d&rsquo;un entrainement intensif c&rsquo;est de cr\u00e9er des micro l\u00e9sions, s\u2019\u00e9tirer va cr\u00e9er d\u2019autres micro l\u00e9sions et augmenter les occasions du muscle de s\u2019adapter.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<p>En dehors de la musculation, peut-on faire une s\u00e9ance d\u00e9di\u00e9e aux \u00e9tirements.  <br>\u00c7a d\u00e9pend \u00e0 quel moment on l\u2019int\u00e8gre. Si c\u2019est en r\u00e9cup\u00e9ration apr\u00e8s une grosse s\u00e9ance, lorsqu\u2019on a des courbatures, oui. Cet \u00e9tirement doit \u00eatre fait apr\u00e8s une s\u00e9ance cardio appel\u00e9 \u00ab\u00a0d\u00e9crassage\u00a0\u00bb, qui a pour but de faire monter le muscle en temp\u00e9rature, rappelons que le muscle doit \u00eatre chaud. Soyez attentifs \u00e0 la respiration qui ne doit pas \u00eatre bloqu\u00e9e d\u00e8s que \u00e7a \u00e9tire mais au contraire de lib\u00e8rer les tensions. La respiration permet le rel\u00e2chement, il ne faut pas se crisper au moment de la douleur et gagner centim\u00e8tre par centim\u00e8tre.<\/p>\n\n\n\n<p>L\u2019\u00e9tirement est utile, voire indispensable pour maintenir une bonne amplitude dans les articulations et aussi pour favoriser un meilleur d\u00e9veloppement musculaire. Toujours \u00e9viter de s&rsquo;\u00e9tirer \u00e0 froid, faire monter la temp\u00e9rature du muscle avant. Le stretching permet de r\u00e9cup\u00e9rer apr\u00e8s un entrainement intensif en recr\u00e9ant de la souplesse et du flux sanguin dans le muscle.<\/p>\n\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/anchor.fm\/fitadium\/embed\/episodes\/EPISODE15---Faut-il-faire-des-tirements-et-comment-stirer-enr1dp\" height=\"102px\" width=\"100%\" frameborder=\"0\" scrolling=\"no\"><\/iframe>\n\n\n\n<p>Vous\navez aim\u00e9 ce podcast de Culture Fit&nbsp;? Commentez-le ou votez avec des\n\u00e9toiles sur les plates-formes de diffusion. R\u00e9\u00e9coutez les \u00e9pisodes ou\npartagez-les.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\">Le manuel anti-douleurs<\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<p><strong>Les liens \u00e0 ne pas manquer&nbsp;pour en savoir plus&nbsp;:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>L\u2019article du blog&nbsp;:&nbsp;<a href=\"https:\/\/www.fitadium.com\/conseils\/meilleurs-etirements-musculation\/\">https:\/\/www.fitadium.com\/conseils\/meilleurs-etirements-musculation\/<\/a><\/li><li>&nbsp;Le reste du blog&nbsp;: <a href=\"https:\/\/www.fitadium.com\/conseils\/\">https:\/\/www.fitadium.com\/conseils\/<\/a><\/li><\/ul>\n\n\n\n<link type=\"application\/rss+xml\" rel=\"alternate\" title=\"Fit Culture \u2013 Podcast Musculation et Fitness\" href=\"https:\/\/anchor.fm\/s\/2ce334d4\/podcast\/rss\">\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dans l\u2019\u00e9pisode n\u00b015, on r\u00e9pond \u00e0 une question qui fait souvent d\u00e9bat \u00ab&nbsp;faut-il faire des \u00e9tirements et les \u00e9tirements sont-ils efficaces&nbsp;?&nbsp;\u00bb Patrick, coach Sport et Nutrition et Eric, ost\u00e9opathe sp\u00e9cialiste du sport discutent de l\u2019int\u00e9r\u00eat des \u00e9tirements en musculation. Dans cet \u00e9pisode vous apprendrez: Ce qu\u2019est un \u00e9tirement Pourquoi s\u2019\u00e9tirer ? L&rsquo;int\u00e9r\u00eat de l&rsquo;\u00e9tirement en [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":52540,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2393],"tags":[],"post_theme":[2408],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Episode#15 Faut-il faire des \u00e9tirements et comment s&#039;\u00e9tirer?<\/title>\n<meta name=\"description\" content=\"Dans l\u2019\u00e9pisode n\u00b015, on r\u00e9pond \u00e0 une question qui fait souvent d\u00e9bat \u00ab&nbsp;faut-il faire des \u00e9tirements et les \u00e9tirements sont-ils\" \/>\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.fitadium.com\/conseils\/podcast-faire-des-etirements\/\" \/>\n<meta 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