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Toucher les orteils
Penchez-vous vers l’avant lentement et essayez de toucher les pieds avec les mains. Penchez-
vous le plus loin possible et répétez cet exercice 15 fois.
Exercices des tendons du jarret
Asseyez-vous par terre et étendez la jambe droite. Pliez la jambe gauche et posez le pied contre
la cuisse droite. Touchez le pied droit avec le bras droit. Faites l’exercice 15 fois et répétez le
même exercice avec la jambe gauche.
Exercices des mollets/tendons d’achillée
Posez les deux mains contre le mur et appuyez avec tout votre corps sur les mains. Placez les
jambes vers l’arrière à tour de rôle. Vous pouvez tendre la jambe arrière. Répétez cet exercice 15
fois pour chaque jambe.
Exercices aérobic et poids
Exercices aérobic
Les exercices aérobic facilitent un bon approvisionnement en oxygène des muscles par votre cœur et vos poumons : les
muscles les plus importants de votre corps. Les exercices aérobic constituent un élément essentiel de tous les exercices
physiques et ils doivent être e ectué avant chaque activité sportive.
Haltérophilie
Les exercices aérobic vous aident à perdre la graisse super ue de votre corps. L’haltérophilie par contre vous aide à édi er et
renforcer les muscles.
Mais attention : avant de commencer l’entraînement, consultez d’abord votre médecin.
38


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