{"id":10527,"date":"2021-04-14T15:06:17","date_gmt":"2021-04-14T13:06:17","guid":{"rendered":"https:\/\/shop.start2run.app\/tips\/start-2-run-tapis-roulant-3\/"},"modified":"2021-09-13T13:53:09","modified_gmt":"2021-09-13T11:53:09","slug":"comment-proceder-a-un-retour-au-calme","status":"publish","type":"tips","link":"https:\/\/shop.start2run.app\/fr\/conseils\/comment-proceder-a-un-retour-au-calme\/","title":{"rendered":"Comment proc\u00e9der \u00e0 un retour au calme\u00a0?"},"content":{"rendered":"\n

Vous avez fini votre entra\u00eenement ? Alors, appr\u00e9ciez votre retour au calme avant de prendre votre douche.<\/p>\n\n\n\n

Les avantages d\u2019un retour au calme<\/h1>\n\n\n\n

Pendant le retour au calme, vous diminuez progressivement votre rythme cardiaque et donnez \u00e0 votre corps le temps d\u2019\u00e9liminer les toxines de vos muscles, ce qui r\u00e9duit les risques de raideur musculaire. Si vous sautez cette phase de retour au calme, vous risquez d’avoir des vertiges apr\u00e8s votre s\u00e9ance d’entra\u00eenement \u00e0 cause de l\u2019exc\u00e8s de sang dans vos jambes.<\/p>\n\n\n\n

Comment proc\u00e9der \u00e0 un retour au calme ?<\/h1>\n\n\n\n

Dans nos programmes d\u2019entra\u00eenement, chaque entra\u00eenement intensif ou par intervalles se terminera par une course \u00e0 une intensit\u00e9 que vous pourrez facilement maintenir. De cette fa\u00e7on, vous pourrez d\u00e9j\u00e0 un peu faire diminuer votre rythme cardiaque pendant l’entra\u00eenement.<\/p>\n\n\n\n

Marcher \u00e0 l\u2019ext\u00e9rieur<\/h2>\n\n\n\n

Marchez encore un peu apr\u00e8s votre s\u00e9ance d\u2019entra\u00eenement et prenez le temps d\u2019appr\u00e9cier votre environnement. Vous voulez partager votre s\u00e9ance d\u2019entra\u00eenement avec vos amis ? Vous pouvez alors, pendant que vous marchez, enregistrer votre entra\u00eenement dans l\u2019application et partager les d\u00e9tails de votre entra\u00eenement personnel. Double victoire \ud83d\ude09 Apr\u00e8s votre douche bien m\u00e9rit\u00e9e, vous aurez ainsi d\u00e9j\u00e0 re\u00e7u quelques messages sympathiques ou likes \u00e0 propos de votre s\u00e9ance d\u2019entra\u00eenement. Dans notre groupe Facebook \u00ab Je cours avec Start 2 Run<\/a> \u00bb, vous recevrez s\u00fbrement quelques pouces lev\u00e9s suppl\u00e9mentaires de la part d\u2019autres fans de Start 2 Run.<\/p>\n\n\n\n

Position papillon<\/h2>\n\n\n\n

Mettez-vous par terre avec les jambes en position papillon : placez la plante de vos pieds l’une contre l’autre et laissez vos jambes s’ouvrir comme un livre. Le plaisir de ce retour au calme est encore plus grand lorsque vous le faites avec les pieds nus et que vous massez doucement vos pieds. Non seulement ce massage fera du bien \u00e0 vos pieds, mais il donnera \u00e9galement \u00e0 votre cerveau le signal qu\u2019il est temps de se d\u00e9tendre.<\/p>\n\n\n\n

\u00c9tirements<\/h2>\n\n\n\n

Vous venez de terminer un entra\u00eenement intensif ou une comp\u00e9tition ? Alors, remplacez les \u00e9tirements par une courte s\u00e9ance d\u2019entra\u00eenement de r\u00e9cup\u00e9ration le jour suivant. En effet, il n\u2019est pas recommander de s\u2019\u00e9tirer apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement intensive, car vos muscles sont endommag\u00e9s et les \u00e9tirements peuvent d\u00e8s lors aggraver les dommages au lieu de les r\u00e9parer.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Tenez-vous en \u00e9quilibre sur une jambe et attrapez votre pied avec votre main. Essayez de pousser vos hanches vers l\u2019avant, en gardant votre dos droit et vos genoux bien serr\u00e9s.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Un banc \u00e0 proximit\u00e9 ?<\/h3>\n\n\n\n
\"\"<\/figure>\n\n\n\n
\"\"<\/figure>\n\n\n\n
\"\"<\/figure>\n\n\n\n
\"\"<\/figure>\n\n\n\n
\"\"<\/figure>\n\n\n\n

N\u2019oubliez pas d\u2019\u00e9tirer \u00e9galement le haut de votre corps ainsi que vos bras.<\/h3>\n\n\n\n
\"\"<\/figure>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Une diff\u00e9rence entre l\u2019\u00e9t\u00e9 et l\u2019hiver ?<\/h1>\n\n\n\n

Pendant votre retour au calme, assurez-vous de rester au chaud. Si la temp\u00e9rature ext\u00e9rieure le permet, vous pouvez faire votre retour au calme \u00e0 l\u2019ext\u00e9rieur. Si vous voulez marcher dehors en hiver, essayez de pr\u00e9voir un pull chaud ou une veste s\u00e8che.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vous avez fini votre entra\u00eenement ? Alors, appr\u00e9ciez votre retour au calme avant de prendre votre douche. Les avantages d\u2019un retour au calme Pendant le…<\/p>\n","protected":false},"featured_media":14629,"template":"","meta":{"inline_featured_image":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":""},"tags":[446],"tips_categories":[255,57],"class_list":["post-10527","tips","type-tips","status-publish","has-post-thumbnail","hentry","tag-retour-au-calme","tips_categories-prevention-des-blessures","tips_categories-technique-de-course"],"yoast_head":"\nComment proc\u00e9der \u00e0 un retour au calme\u00a0? - Start 2 Run<\/title>\n<meta name=\"description\" content=\"Vous avez fini votre entra\u00eenement Start 2 Run avec Lo\u00efc? 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