{"id":15259,"date":"2017-01-25T14:11:30","date_gmt":"2017-01-25T19:11:30","guid":{"rendered":"https:\/\/www.skicanada.org\/fr\/?p=15259"},"modified":"2017-07-04T13:46:21","modified_gmt":"2017-07-04T17:46:21","slug":"conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur","status":"publish","type":"post","link":"https:\/\/www.skicanada.org\/fr\/conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur\/","title":{"rendered":"CONSEILS DE CLAIRE \u2013 Premi\u00e8re partie : Soyez pr\u00eat \u00e0 skier \u2013 Exercices d\u2019\u00e9chauffement \u00e0 l\u2019int\u00e9rieur"},"content":{"rendered":"<p>R\u00e9dig\u00e9 par\u00a0: Claire\u00a0Challen<\/p>\n<p>Une course \u00e0 pied dans la noirceur absolue trois minutes apr\u00e8s \u00eatre sorti du lit est une bonne fa\u00e7on de se r\u00e9veiller rapidement avant de faire ses \u00e9tirements du matin. Cependant, vous pouvez aussi d\u00e9cider de rester en pyjama et de vous \u00e9tirer avec cinq de mes mouvements pr\u00e9f\u00e9r\u00e9s pendant l\u2019infusion de votre caf\u00e9.<\/p>\n<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 hundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-overflow:visible;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\">\n\t\t<style>\n\t\t\t#gallery-1 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-item {\n\t\t\t\tfloat: left;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 50%;\n\t\t\t}\n\t\t\t#gallery-1 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-1' class='gallery galleryid-15259 gallery-columns-2 gallery-size-thumbnail'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<img decoding=\"async\" width=\"150\" height=\"113\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27225%27%20viewBox%3D%270%200%20300%20225%27%3E%3Crect%20width%3D%27300%27%20height%3D%27225%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" class=\"attachment-thumbnail size-thumbnail lazyload\" alt=\"\" data-orig-src=\"https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-2-arch-and-curl.jpeg\" \/>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<img decoding=\"async\" width=\"150\" height=\"113\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27225%27%20viewBox%3D%270%200%20300%20225%27%3E%3Crect%20width%3D%27300%27%20height%3D%27225%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" class=\"attachment-thumbnail size-thumbnail lazyload\" alt=\"\" data-orig-src=\"https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-1-arch-and-curl.jpeg\" \/>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p><strong>DOS CONVEXE ET DOS CONCAVE <\/strong><\/p>\n<p>Inhalez, arquez le dos, ouvrez la poitrine et regardez vers le haut. Exhalez, recourbez le dos et inclinez le menton vers la poitrine. R\u00e9p\u00e9tez 20\u00a0fois.<\/p>\n<p><img decoding=\"async\" class=\"lazyload aligncenter size-medium wp-image-15221\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27225%27%20viewBox%3D%270%200%20300%20225%27%3E%3Crect%20width%3D%27300%27%20height%3D%27225%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-3-windshield-wipers-300x225.jpeg\" alt=\"image 3- windshield wipers\" width=\"300\" height=\"225\" \/><\/p>\n<p><strong>ESSUIE-GLACES<\/strong><\/p>\n<p>\u00c9tendez-vous sur le dos, les pieds \u00e0 plat au sol. Abaissez les genoux d\u2019un c\u00f4t\u00e9, tout en regardant de l\u2019autre c\u00f4t\u00e9. Changez de c\u00f4t\u00e9, en exhalant en abaissant les jambes et en inhalant en les relevant. R\u00e9p\u00e9tez 20\u00a0fois.<\/p>\n<p><img decoding=\"async\" class=\"lazyload aligncenter size-medium wp-image-15227\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27225%27%20height%3D%27300%27%20viewBox%3D%270%200%20225%20300%27%3E%3Crect%20width%3D%27225%27%20height%3D%27300%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/warrior-lunge-225x300.jpg\" alt=\"warrior lunge\" width=\"225\" height=\"300\" \/><\/p>\n<p><strong>FENTE DU GUERRIER<\/strong><\/p>\n<p>Faites un pas en avant en fente, tout en gardant les hanches droites, face vers l\u2019avant. \u00c9levez les deux bras au-dessus de la t\u00eate, puis rel\u00e2chez les \u00e9paules tout en les \u00e9loignant des oreilles. Maintenez la position pendant 30\u00a0secondes. R\u00e9p\u00e9tez l\u2019exercice 3\u00a0fois de chaque c\u00f4t\u00e9.<\/p>\n<p><img decoding=\"async\" class=\"lazyload aligncenter size-medium wp-image-15223\" src=\"https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-4-pigeon-300x225.jpeg\" data-orig-src=\"https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-4-pigeon-300x225.jpeg\" alt=\"image-4 pigeon\" width=\"300\" height=\"225\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27225%27%20viewBox%3D%270%200%20300%20225%27%3E%3Crect%20width%3D%27300%27%20height%3D%27225%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-4-pigeon-300x225.jpeg 300w, https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-4-pigeon-500x375.jpeg 500w, https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-4-pigeon-768x576.jpeg 768w, https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-4-pigeon.jpeg 1024w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>PIGEON<\/strong><\/p>\n<p>En position planche, placez le pied gauche aussi pr\u00e8s que possible du poignet droit. Abaissez-vous sur les coudes, en rel\u00e2chant les muscles pour bien les \u00e9tirer. Maintenez la position pendant 30\u00a0secondes ou plus.<\/p>\n<p><img decoding=\"async\" class=\"lazyload aligncenter size-medium wp-image-15225\" src=\"https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-5-dynamic-posterior-leg-chain-300x284.jpeg\" data-orig-src=\"https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-5-dynamic-posterior-leg-chain-300x284.jpeg\" alt=\"image-5 dynamic posterior leg chain\" width=\"300\" height=\"284\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27284%27%20viewBox%3D%270%200%20300%20284%27%3E%3Crect%20width%3D%27300%27%20height%3D%27284%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-5-dynamic-posterior-leg-chain-52x50.jpeg 52w, https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-5-dynamic-posterior-leg-chain-300x284.jpeg 300w, https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-5-dynamic-posterior-leg-chain-500x474.jpeg 500w, https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-5-dynamic-posterior-leg-chain-768x728.jpeg 768w, https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/image-5-dynamic-posterior-leg-chain.jpeg 1024w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>\u00c9TIREMENT DYNAMIQUE DE LA CHA\u00ceNE MUSCULAIRE POST\u00c9RIEURE<\/strong><\/p>\n<p>En position de V invers\u00e9, levez la jambe droite du sol tout en gardant les hanches droites. Poussez le talon gauche dans le sol; vous devriez sentir un bon \u00e9tirement derri\u00e8re la jambe gauche, du mollet aux ischio-jambiers. Maintenez la position pendant 20\u00a0secondes, puis faites 10\u00a0lev\u00e9es de jambe, en touchant le sol avec les orteils et en relevant la jambe. R\u00e9p\u00e9tez l\u2019exercice de l\u2019autre c\u00f4t\u00e9.<div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Une course \u00e0 pied dans la noirceur absolue trois minutes apr\u00e8s \u00eatre sorti du lit est une bonne fa\u00e7on de se r\u00e9veiller rapidement avant de faire ses \u00e9tirements du matin. Cependant, vous pouvez aussi d\u00e9cider de rester en pyjama et de vous \u00e9tirer avec cinq de mes mouvements pr\u00e9f\u00e9r\u00e9s pendant l\u2019infusion de votre caf\u00e9.<\/p>\n","protected":false},"author":4741,"featured_media":15267,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[300],"tags":[],"class_list":["post-15259","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-snowonlinenews-fr"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>CONSEILS DE CLAIRE \u2013 Premi\u00e8re partie : Soyez pr\u00eat \u00e0 skier \u2013 Exercices d\u2019\u00e9chauffement \u00e0 l\u2019int\u00e9rieur - SkiCanada.org<\/title>\n<meta name=\"description\" content=\"Une course \u00e0 pied dans la noirceur absolue trois minutes apr\u00e8s \u00eatre sorti du lit est une bonne fa\u00e7on de se r\u00e9veiller rapidement avant de faire ses \u00e9tirements du matin. Cependant, vous pouvez aussi d\u00e9cider de rester en pyjama et de vous \u00e9tirer avec cinq de mes mouvements pr\u00e9f\u00e9r\u00e9s pendant l\u2019infusion de votre caf\u00e9.\" \/>\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.skicanada.org\/fr\/conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"CONSEILS DE CLAIRE \u2013 Premi\u00e8re partie : Soyez pr\u00eat \u00e0 skier \u2013 Exercices d\u2019\u00e9chauffement \u00e0 l\u2019int\u00e9rieur - SkiCanada.org\" \/>\n<meta property=\"og:description\" content=\"Une course \u00e0 pied dans la noirceur absolue trois minutes apr\u00e8s \u00eatre sorti du lit est une bonne fa\u00e7on de se r\u00e9veiller rapidement avant de faire ses \u00e9tirements du matin. Cependant, vous pouvez aussi d\u00e9cider de rester en pyjama et de vous \u00e9tirer avec cinq de mes mouvements pr\u00e9f\u00e9r\u00e9s pendant l\u2019infusion de votre caf\u00e9.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.skicanada.org\/fr\/conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur\/\" \/>\n<meta property=\"og:site_name\" content=\"SkiCanada.org\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/GoSkiingGoSnowboarding\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-25T19:11:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-07-04T17:46:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.skicanada.org\/wp-content\/uploads\/2017\/01\/Claire-Tips_FR.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"708\" \/>\n\t<meta property=\"og:image:height\" content=\"397\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Michael Fulton\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Michael Fulton\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.skicanada.org\\\/fr\\\/conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.skicanada.org\\\/fr\\\/conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur\\\/\"},\"author\":{\"name\":\"Michael Fulton\",\"@id\":\"https:\\\/\\\/www.skicanada.org\\\/#\\\/schema\\\/person\\\/a7c80e92f21d1b864fd9284d174c78b1\"},\"headline\":\"CONSEILS DE CLAIRE \u2013 Premi\u00e8re partie : Soyez pr\u00eat \u00e0 skier \u2013 Exercices d\u2019\u00e9chauffement \u00e0 l\u2019int\u00e9rieur\",\"datePublished\":\"2017-01-25T19:11:30+00:00\",\"dateModified\":\"2017-07-04T17:46:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.skicanada.org\\\/fr\\\/conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur\\\/\"},\"wordCount\":406,\"publisher\":{\"@id\":\"https:\\\/\\\/www.skicanada.org\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.skicanada.org\\\/fr\\\/conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.skicanada.org\\\/wp-content\\\/uploads\\\/2017\\\/01\\\/Claire-Tips_FR.jpg\",\"articleSection\":[\"SnowOnline News\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.skicanada.org\\\/fr\\\/conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur\\\/\",\"url\":\"https:\\\/\\\/www.skicanada.org\\\/fr\\\/conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur\\\/\",\"name\":\"CONSEILS DE CLAIRE \u2013 Premi\u00e8re partie : Soyez pr\u00eat \u00e0 skier \u2013 Exercices d\u2019\u00e9chauffement \u00e0 l\u2019int\u00e9rieur - SkiCanada.org\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.skicanada.org\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.skicanada.org\\\/fr\\\/conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.skicanada.org\\\/fr\\\/conseils-de-claire-premiere-partie-soyez-pret-skier-exercices-dechauffement-linterieur\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.skicanada.org\\\/wp-content\\\/uploads\\\/2017\\\/01\\\/Claire-Tips_FR.jpg\",\"datePublished\":\"2017-01-25T19:11:30+00:00\",\"dateModified\":\"2017-07-04T17:46:21+00:00\",\"description\":\"Une course \u00e0 pied dans la noirceur absolue trois minutes apr\u00e8s \u00eatre sorti du lit est une bonne fa\u00e7on de se r\u00e9veiller rapidement avant de faire ses \u00e9tirements du matin. 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