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Les échauffements et étirements

Technique

Information très générale sur l'importance des étirements et échauffements dans le travail du jongleur (pour éviter les blessures stupides)



Les étirements, souvent négligés, constituent pourtant une étape intéressante dans la séance de jongle. Pratiqués avec sérieux les performances à l’effort, la conscience du corps, la concentration, la vigilance augmenteront, tandis que les risques de blessure diminueront. Maintenir une bonne élasticité et une bonne contractilité des muscles est important pour garder souplesse et force musculaire.

Les étirements peuvent s’effectuer même 24 heures après l’effort, ils permettent une meilleure récupération et préservent la souplesse. Les étirements à froid préparent les muscles aux sollicitations qui seront liées aux efforts.

Il est important d’étirer l’ensemble de ses muscles. On n’étire pas un muscle mais un groupe de muscles et les groupes musculaires opposés. Un étirement doit s’exécuter dans une dynamique relativement lente, et avec une respiration calme et profonde permettant une bonne oxygénation des muscles.

En vous étirant faites attention à ne pas provoquer de trop grosses douleurs, soyez à l’écoute de votre corps. Etirez vous progressivement de la manière suivante : étirer d’abord de A vers B en expirant puis relâcher en inspirant entre A et B en position A’. Puis ré étirer de A’ vers C en expirant et relâcher en inspirant pour tomber position A’’. Recommencer à nouveau pour arriver jusqu'à E.

On pourrait dire qu’une bonne séance de jonglage commence par un léger échauffement et se termine par une séance d’étirement. Commencer à travailler à 3 objets est préférable pour bien finir d’échauffer ses muscles. Pensez à vous hydrater avant, pendant et après la séance de jongle (nos cellules sont constituée à 60% d’eau), et évitez de jongler dans des endroits froids et humides.

Auteur : koko, Validé le 02 January 2007 à 09:20:23 CET par regis
 
Désolé, les Commentaires ne sont pas autorisés pour cet article.
 

 
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Re: Dymovnice D130 v Muničáku (Score: 1)
par MrBean le 29 May 2015 à 04:23:22 CEST
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