{"id":100,"date":"2026-10-14T12:48:11","date_gmt":"2026-10-14T12:48:11","guid":{"rendered":"https:\/\/www.iaenice.com\/m1com16\/?page_id=100"},"modified":"2026-10-15T17:13:13","modified_gmt":"2026-10-15T17:13:13","slug":"etirements-jambes","status":"publish","type":"page","link":"https:\/\/www.iaenice.com\/m1com16\/etirements-jambes\/","title":{"rendered":"\u00c9tirements Jambes"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Course, v\u00e9lo, escaliers : les jambes sont sollicit\u00e9es en permanence. Ces trois \u00e9tirements les d\u00e9tendent apr\u00e8s l&rsquo;effort.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-0e47273b wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-l-quad.png\" alt=\"Illustration : \u00e9tirement du quadriceps, pied tenu derri\u00e8re soi\" class=\"wp-image-341\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-l-quad.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-l-quad-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-l-hams.png\" alt=\"Illustration : \u00e9tirement des ischio-jambiers, jambe tendue devant, buste inclin\u00e9\" class=\"wp-image-342\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-l-hams.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-l-hams-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-l-lunge.png\" alt=\"Illustration : fente basse, genou arri\u00e8re pos\u00e9 au sol, buste droit\" class=\"wp-image-343\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-l-lunge.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-l-lunge-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-0e47273b wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>L&rsquo;\u00e9tirement du quadriceps<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : devant de la cuisse<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Tiens-toi debout, en t&rsquo;appuyant d&rsquo;une main sur un mur si besoin.<\/li>\n\n\n\n<li>Plie une jambe et attrape ton pied derri\u00e8re toi.<\/li>\n\n\n\n<li>Rapproche doucement le talon de la fesse, les genoux serr\u00e9s.<\/li>\n\n\n\n<li>Garde le buste droit et le bassin bien plac\u00e9.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : maintiens 20 \u00e0 30 secondes, 2 fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>L&rsquo;\u00e9tirement des ischio-jambiers<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : arri\u00e8re de la cuisse<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Tiens-toi debout et avance une jambe, le talon au sol et la pointe du pied relev\u00e9e.<\/li>\n\n\n\n<li>Plie l\u00e9g\u00e8rement l&rsquo;autre jambe en reculant les fesses.<\/li>\n\n\n\n<li>Incline le buste vers l&rsquo;avant, le dos plat, les mains pos\u00e9es sur la cuisse.<\/li>\n\n\n\n<li>Arr\u00eate-toi d\u00e8s que tu sens l&rsquo;arri\u00e8re de la cuisse s&rsquo;\u00e9tirer.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : maintiens 20 \u00e0 30 secondes, 2 fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>La fente basse<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : avant de la hanche et de la cuisse<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Pose un genou au sol et place l&rsquo;autre pied \u00e0 plat devant toi, le genou pli\u00e9 \u00e0 angle droit.<\/li>\n\n\n\n<li>Garde le buste bien droit et les mains sur les hanches.<\/li>\n\n\n\n<li>Avance doucement le bassin vers l&rsquo;avant.<\/li>\n\n\n\n<li>Respire calmement, sans cambrer le bas du dos.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : maintiens 20 \u00e0 30 secondes, 2 fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Le conseil Moov\u2019 :<\/strong> respire calmement, ne force jamais jusqu\u2019\u00e0 la douleur et adapte chaque mouvement \u00e0 tes capacit\u00e9s.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Course, v\u00e9lo, escaliers : les jambes sont sollicit\u00e9es en permanence. Ces trois \u00e9tirements les d\u00e9tendent apr\u00e8s l&rsquo;effort. L&rsquo;\u00e9tirement du quadriceps Zone cibl\u00e9e : devant de la cuisse Le mouvement R\u00e9p\u00e9titions : maintiens 20 \u00e0 30 secondes, 2 fois de chaque c\u00f4t\u00e9. L&rsquo;\u00e9tirement des ischio-jambiers Zone cibl\u00e9e : arri\u00e8re de la cuisse Le mouvement R\u00e9p\u00e9titions : &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.iaenice.com\/m1com16\/etirements-jambes\/\" class=\"more-link\">Lire la suite de<span class=\"screen-reader-text\">\u00ab\u00a0\u00c9tirements Jambes\u00a0\u00bb<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"inspiro_hide_title":false,"inspiro_hide_featured_image":false,"footnotes":""},"class_list":["post-100","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/100","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/comments?post=100"}],"version-history":[{"count":3,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/100\/revisions"}],"predecessor-version":[{"id":344,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/100\/revisions\/344"}],"wp:attachment":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/media?parent=100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}