{"id":747,"date":"2023-12-06T10:54:35","date_gmt":"2023-12-06T10:54:35","guid":{"rendered":"https:\/\/esportsantmoritz.com\/blog\/echauffe-toi-aujourdhui-tu-skis\/"},"modified":"2023-12-13T17:44:23","modified_gmt":"2023-12-13T17:44:23","slug":"echauffe-toi-aujourdhui-tu-skis","status":"publish","type":"post","link":"https:\/\/esportsantmoritz.com\/blog\/fr\/echauffe-toi-aujourdhui-tu-skis\/","title":{"rendered":"\u00c9chauffe-toi! Aujourd&rsquo;hui, tu skis!"},"content":{"rendered":"\n<p class=\"has-medium-font-size\"><strong>Te pr\u00e9pares-tu bien avant d&rsquo;aller skier? Sais-tu qu&rsquo;il est important de s&rsquo;\u00e9chauffer avant de commencer \u00e0 glisser sur la neige? <\/strong><\/p>\n\n<p>L&rsquo;\u00e9chauffement aide \u00e0 pr\u00e9parer tes muscles et articulations \u00e0 l&rsquo;effort physique que tu vas fournir. Si tu ne t&rsquo;\u00e9chauffes pas correctement, tu augmentes le risque de blessures. \ud83d\ude31<\/p>\n\n<p>C&rsquo;est pourquoi, dans ce post, je vais te donner quelques conseils sur des exercices d&rsquo;\u00e9chauffement et d&rsquo;\u00e9tirement que tu peux faire avant de commencer une journ\u00e9e de ski. \ud83e\uddd0<\/p>\n\n<p class=\"has-medium-font-size\"><strong>Exercices d&rsquo;\u00e9chauffement<\/strong><\/p>\n\n<p><strong>L&rsquo;\u00e9chauffement doit durer entre 10 et 15 minutes.<\/strong> Tu dois commencer par des exercices doux et progressifs, augmentant l&rsquo;intensit\u00e9 petit \u00e0 petit. \u23f1\ufe0f<\/p>\n\n<p>Voici quelques exercices d&rsquo;\u00e9chauffement que tu peux faire :<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Torsions du cou:<\/mark><\/strong> Tourne la t\u00eate doucement vers la droite, vers la gauche, vers le haut et vers le bas. R\u00e9p\u00e8te 10 fois dans chaque direction.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Torsions des \u00e9paules:<\/mark><\/strong> Tourne les \u00e9paules doucement vers l&rsquo;avant, vers l&rsquo;arri\u00e8re, vers le haut et vers le bas. R\u00e9p\u00e8te 10 fois dans chaque direction.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Rotation des hanches:<\/mark><\/strong> Tourne les hanches doucement vers la droite, vers la gauche, vers l&rsquo;avant et vers l&rsquo;arri\u00e8re. R\u00e9p\u00e8te 10 fois dans chaque direction.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Petits sauts :<\/mark><\/strong> Fais de petits sauts d&rsquo;un pied \u00e0 l&rsquo;autre, en alternant les pieds. R\u00e9p\u00e8te 10 fois.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Courir sur place:<\/mark><\/strong> Cours sur place, en soulevant les talons du sol. R\u00e9p\u00e8te 30 secondes.<\/li>\n<\/ul>\n\n<p><strong>Objectifs des exercices d&rsquo;\u00e9chauffement:<\/strong><\/p>\n\n<p>Les exercices d&rsquo;\u00e9chauffement ont les objectifs suivants:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Augmenter la temp\u00e9rature corporelle.<\/li>\n\n\n\n<li>Am\u00e9liorer la circulation sanguine.<\/li>\n\n\n\n<li>Pr\u00e9parer les muscles et articulations \u00e0 l&rsquo;effort physique.<\/li>\n<\/ul>\n\n<p class=\"has-medium-font-size\"><strong>Exercices d&rsquo;\u00e9tirement<\/strong><\/p>\n\n<p>Les \u00e9tirements doivent \u00eatre effectu\u00e9s \u00e0 la fin de l&rsquo;\u00e9chauffement, lorsque les muscles sont chauds. Les \u00e9tirements statiques sont les plus adapt\u00e9s pour le ski. \ud83d\udd25<\/p>\n\n<p>Voici quelques exercices d&rsquo;\u00e9tirement que tu peux faire:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">\u00c9tirement des mollets:<\/mark><\/strong> Mets-toi sur la pointe des pieds et maintiens la position pendant 30 secondes.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">\u00c9tirement des quadriceps:<\/mark><\/strong> Tiens-toi debout avec les jambes \u00e9cart\u00e9es \u00e0 la largeur des \u00e9paules et ram\u00e8ne une jambe vers l&rsquo;arri\u00e8re. Penche le tronc vers l&rsquo;avant en maintenant le dos droit. Maintiens la position pendant 30 secondes.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">\u00c9tirement des ischio-jambiers:<\/mark><\/strong> Assis-toi par terre avec les jambes tendues devant toi. Penche le tronc vers l&rsquo;avant en maintenant le dos droit. Maintiens la position pendant 30 secondes.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">\u00c9tirement des \u00e9paules:<\/mark><\/strong> Tiens-toi debout avec les bras \u00e9tendus sur les c\u00f4t\u00e9s. Tourne les \u00e9paules vers l&rsquo;avant, vers l&rsquo;arri\u00e8re, vers le haut et vers le bas. Maintiens chaque position pendant 30 secondes.<\/li>\n<\/ul>\n\n<p><strong>Objectifs des exercices d&rsquo;\u00e9tirement:<\/strong><\/p>\n\n<p>Les exercices d&rsquo;\u00e9tirement ont les objectifs suivants:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>R\u00e9duire la tension musculaire.<\/li>\n\n\n\n<li>Am\u00e9liorer la flexibilit\u00e9.<\/li>\n\n\n\n<li>Pr\u00e9venir les blessures.<\/li>\n<\/ul>\n\n<p class=\"has-medium-font-size\"><strong>Conseils finaux<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>Il est important de t&rsquo;\u00e9couter et de ne pas te forcer \u00e0 faire d&rsquo;exercice qui te cause de la douleur.<\/li>\n\n\n\n<li>Si tu as une blessure, consulte un m\u00e9decin ou un physioth\u00e9rapeute avant de commencer \u00e0 faire de l&rsquo;exercice.<\/li>\n<\/ul>\n\n<p class=\"has-medium-font-size\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Maintenant, tu es pr\u00eat \u00e0 profiter d&rsquo;une journ\u00e9e de ski s\u00fbre et amusante!<\/mark><\/strong> \ud83e\udd29<\/p>\n\n<p><a href=\"https:\/\/www.esportsantmoritz.com\/\"><strong>R\u00e9serve ton mat\u00e9riel de ski sur notre site web<\/strong><\/a> et profite de ta journ\u00e9e de ski \u26f7\ufe0f.\u00a0\u00bb<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Te pr\u00e9pares-tu bien avant d&rsquo;aller skier? Sais-tu qu&rsquo;il est important de s&rsquo;\u00e9chauffer avant de commencer \u00e0 glisser sur la neige? L&rsquo;\u00e9chauffement aide \u00e0 pr\u00e9parer tes muscles et articulations \u00e0 l&rsquo;effort physique que tu vas fournir. Si tu ne t&rsquo;\u00e9chauffes pas correctement, tu augmentes le risque de blessures. \ud83d\ude31 C&rsquo;est pourquoi, dans ce post, je vais &#8230; <a title=\"\u00c9chauffe-toi! Aujourd&rsquo;hui, tu skis!\" class=\"read-more\" href=\"https:\/\/esportsantmoritz.com\/blog\/fr\/echauffe-toi-aujourdhui-tu-skis\/\" aria-label=\"Plus sur \u00c9chauffe-toi! Aujourd&rsquo;hui, tu skis!\">Lire plus<\/a><\/p>\n","protected":false},"author":3,"featured_media":409,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,117],"tags":[121,119,124,118,123,120,122],"class_list":["post-747","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classifiee","category-sante","tag-blessures-de-ski","tag-echauffement","tag-echauffement-ski","tag-etirements","tag-etirements-de-ski","tag-exercices-pre-ski","tag-ski-sain"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.9 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00c9chauffe-toi! Aujourd&#039;hui, tu skis! -<\/title>\n<meta name=\"description\" content=\"Avant de te lancer dans la neige, il est important que tu pr\u00e9pares ton corps pour l&#039;effort physique. 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Pour cela, il faut s&#039;\u00e9chauffer et s&#039;\u00e9tirer!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/esportsantmoritz.com\/blog\/fr\/echauffe-toi-aujourdhui-tu-skis\/\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/groupsantmoritz\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-06T10:54:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-13T17:44:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/esportsantmoritz.com\/blog\/wp-content\/uploads\/2023\/12\/pexels-luca-nardone-3651800-3-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1922\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Christian Palau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Christian Palau\" \/>\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:\/\/esportsantmoritz.com\/blog\/fr\/echauffe-toi-aujourdhui-tu-skis\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/esportsantmoritz.com\/blog\/fr\/echauffe-toi-aujourdhui-tu-skis\/\"},\"author\":{\"name\":\"Christian Palau\",\"@id\":\"https:\/\/esportsantmoritz.com\/blog\/fr\/#\/schema\/person\/a0eba5905127f4760de20be7c84407d2\"},\"headline\":\"\u00c9chauffe-toi! 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