{"id":8985,"date":"2023-03-13T13:55:55","date_gmt":"2023-03-13T13:55:55","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/soyez-toujours-flexible-darren-lee\/"},"modified":"2026-03-30T23:05:07","modified_gmt":"2026-03-30T22:05:07","slug":"soyez-toujours-flexible-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/fr\/blog\/soyez-toujours-flexible-darren-lee\/","title":{"rendered":"Soyez toujours flexible ! -Darren Lee"},"content":{"rendered":"<p class=\"p2\">En tant que cycliste depuis de nombreuses ann\u00e9es, je comprends les \u00e9normes avantages, tant mentaux que physiques, dont un \u00eatre humain peut s&rsquo;attendre \u00e0 profiter en faisant du v\u00e9lo. J&rsquo;ai parl\u00e9 \u00e0 plusieurs reprises sur des sujets tels que l&rsquo;\u00e9nergie, la perte de poids, la sant\u00e9 mentale et la r\u00e9\u00e9ducation\u2026. et en tant que grand d\u00e9fenseur du cyclisme, j&rsquo;ai du mal \u00e0 parler des inconv\u00e9nients que vous pouvez ressentir lorsque vous faites du v\u00e9lo, mais il y en a et vous devez en \u00eatre conscient.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Des douleurs de selle aux fameux fesses engourdies, en passant par les orteils et les doigts engourdis lors de longs trajets, il existe un certain nombre d&rsquo;inconv\u00e9nients mineurs lors du choix d&rsquo;un v\u00e9lo adapt\u00e9 \u00e0 vos besoins de remise en forme. La plupart d&rsquo;entre eux peuvent \u00eatre surmont\u00e9s en passant simplement plus de temps en selle et en permettant \u00e0 votre corps de s&rsquo;habituer \u00e0 rouler, ou simplement en adoptant des v\u00eatements plus adapt\u00e9s sp\u00e9cifiquement con\u00e7us pour prot\u00e9ger certaines parties du corps, en roulant avec des chaussures de v\u00e9lo \u00e0 crampons et bien s\u00fbr en vous assurant que votre v\u00e9lo est correctement r\u00e9gl\u00e9. Cependant, peu importe la qualit\u00e9 de votre v\u00e9lo ou la qualit\u00e9 de vos v\u00eatements, il existe un effet secondaire majeur que tous les cyclistes devront combattre : la perte de flexibilit\u00e9 physique en dehors du v\u00e9lo.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Il est ind\u00e9niable que le cyclisme, bien qu&rsquo;il s&rsquo;agisse d&rsquo;un moyen extr\u00eamement efficace d&rsquo;entra\u00eener vos syst\u00e8mes \u00e9nerg\u00e9tiques, le tronc et le bas du corps, est \u00e9galement une activit\u00e9 relativement statique pour le corps humain avec tr\u00e8s peu d&rsquo;amplitude de mouvement dynamique pour la majeure partie de notre corps. G\u00e9n\u00e9ralement, cela signifie que lorsque vous avez termin\u00e9 votre randonn\u00e9e, il est extr\u00eamement important d&rsquo;incorporer au moins des \u00e9tirements de base pour rel\u00e2cher les tensions de certaines zones du corps\u2026 notamment les jambes, les \u00e9paules et le bas du dos.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">De nombreux cyclistes compl\u00e8tent leur entra\u00eenement cycliste avec des activit\u00e9s telles que le yoga ou le Pilates ou au moins des s\u00e9ances d&rsquo;\u00e9tirement d\u00e9di\u00e9es. Les cyclistes professionnels souffrent parfois d&rsquo;un raccourcissement des ischio-jambiers en raison de la tension impliqu\u00e9e lors du p\u00e9dalage et il faut beaucoup de temps pour \u00e9tirer ces ischio-jambiers apr\u00e8s chaque sortie.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Si vous faites du v\u00e9lo d&rsquo;une mani\u00e8re ou d&rsquo;une autre, vous avez probablement d\u00e9j\u00e0 ressenti une sorte d&rsquo;inconfort apr\u00e8s le trajet \u00e0 un moment donn\u00e9 et vous n&rsquo;aurez pas besoin d&rsquo;\u00eatre convaincu pour ajouter quelques \u00e9tirements apr\u00e8s le trajet \u00e0 votre routine de remise en forme quotidienne. Si vous \u00eates sur le point de commencer des cours de v\u00e9lo en salle ou de rouler pour la premi\u00e8re fois, c&rsquo;est probablement une bonne id\u00e9e d\u00e8s le d\u00e9part d&rsquo;inclure quelques \u00e9tirements de base apr\u00e8s chaque sortie. J&rsquo;ai inclus quelques exemples ci-dessous pour au moins couvrir les bases.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">Haut du corps<span style=\"text-decoration: underline;\"><strong>Upper body<\/strong><\/span><\/p>\n<p class=\"p2\">Apr\u00e8s le trajet, \u00e9tirements des \u00e9paules et du haut du dos.<strong>Post ride Shoulder\/Upper back stretches.<span class=\"Apple-converted-space\">\u00a0<\/span><\/strong><\/p>\n<p class=\"p2\">Tout d&rsquo;abord, toujours assis sur le v\u00e9lo, les pieds dans les p\u00e9dales, soulevez vos mains de la barre avec le dos droit, passez un bras tendu devant la poitrine en tirant avec l&rsquo;autre bras pour maintenir l&rsquo;\u00e9tirement pendant 8 \u00e0 10 secondes. Le m\u00eame exercice pour l\u2019autre bras et r\u00e9p\u00e9tez deux fois sur chacun.<span class=\"Apple-converted-space\">\u00a0 <\/span><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Cet \u00e9tirement lib\u00e8re les tensions dans le delto\u00efde arri\u00e8re et le trap\u00e8ze ainsi que dans la zone de l&rsquo;omoplate.<span class=\"Apple-converted-space\">\u00a0<\/span><img decoding=\"async\" alt=\"\" src=\"https:\/\/imgur.com\/a\/LfOqAnB\"\/><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"wp-image-1825 size-full alignnone\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-0562c81e0467b0b.png\" title=\"Darren-Lee-exercising-6\" width=\"448\"\/><\/p>\n<p class=\"p2\">Deuxi\u00e8mement, soulevez un bras verticalement vers le haut, puis pliez le bras pour que l&rsquo;avant-bras passe derri\u00e8re la t\u00eate et utilisez l&rsquo;autre bras pour \u00e9tendre et maintenir l&rsquo;\u00e9tirement en sentant l&rsquo;extension jusqu&rsquo;\u00e0 la hanche pendant 8 \u00e0 10 secondes. Faites de m\u00eame pour l\u2019autre bras et r\u00e9p\u00e9tez deux fois.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Cet \u00e9tirement lib\u00e8re les tensions sur les \u00ab\u00a0lats\u00a0\u00bb et sur les c\u00f4t\u00e9s du corps ainsi que sur l&rsquo;ensemble de l&rsquo;\u00e9paule et du cou.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\"><img decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1826 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-3262c81e293f802.png\" title=\"Darren-Lee-exercising-5\" width=\"451\"\/><\/p>\n<p class=\"p4\">Bas du corps<span style=\"text-decoration: underline;\"><strong>Lower Body<\/strong><\/span><\/p>\n<p class=\"p2\">\u00c9tirement en quadruple.<br \/>\nEn utilisant le v\u00e9lo pour plus de stabilit\u00e9, soulevez une jambe derri\u00e8re et tenez le pied avec votre main. Appuyez la hanche vers l&rsquo;avant de ce c\u00f4t\u00e9 pour prolonger l&rsquo;\u00e9tirement. Idem pour l&rsquo;autre c\u00f4t\u00e9 et r\u00e9p\u00e9tez deux fois en maintenant pendant 8 \u00e0 10 secondes.<strong>Quad stretch.<br \/>\n<\/strong><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1827 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-5862c81e7135a6b.png\" title=\"Darren-Lee-exercising-4\" width=\"449\"\/><\/p>\n<p class=\"p2\">Un \u00e9tirement du mollet.<br \/>\nCela utilise une zone sur\u00e9lev\u00e9e du cadre du v\u00e9lo ou bien une plaque de poids sur le sol ou quelque chose de similaire, pla\u00e7ant les orteils d&rsquo;un pied sur la surface sur\u00e9lev\u00e9e en gardant le talon au sol.<strong>A Calf Stretch.<br \/>\n<\/strong><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">D\u00e9placez votre poids vers l\u2019avant en gardant votre talon baiss\u00e9 pour prolonger l\u2019\u00e9tirement.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Votre mollet, votre achille et votre cou-de-pied vous remercieront pour cet \u00e9tirement.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app \" class=\"alignnone wp-image-1828 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-2362c81e9b29023.png\" title=\"Darren-Lee-exercising-3\" width=\"451\"\/><\/p>\n<p class=\"p2\">\u00c9tirement des ischio-jambiers.<strong>Hamstring stretch.<\/strong><\/p>\n<p class=\"p2\">Cela vous oblige \u00e0 placer le talon d&rsquo;un pied sur un point plus \u00e9lev\u00e9 du v\u00e9lo en gardant votre jambe droite comme vous le souhaitez. Ensuite, descendez vers votre pied ou placez au moins une main sur votre tibia et glissez vers votre pied en fonction de la distance que vous pouvez atteindre.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Rel\u00e2chez les ischio-jambiers et le bas du dos en r\u00e9initialisant la cha\u00eene musculaire post\u00e9rieure.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Tenez pendant 8 \u00e0 10 secondes sur chaque jambe et r\u00e9p\u00e9tez deux fois.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1829 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-4262c82363a99c3.png\" title=\"Darren-Lee-exercising-2\" width=\"407\"\/><\/p>\n<p class=\"p2\">\u00c9tirement des fessiers.<strong>Glute stretch.<\/strong><\/p>\n<p class=\"p2\">Il s&rsquo;agit de l&rsquo;\u00e9tirement cycliste ultime pour les jambes, lib\u00e9rant les tensions des fessiers, des muscles fl\u00e9chisseurs de la hanche, des ischio-jambiers et du bas du dos.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Croisez un genou avec le pied de l&rsquo;autre jambe puis, tout en tenant le v\u00e9lo pour plus de stabilit\u00e9, accroupissez-vous sur la jambe unique tout en appliquant une certaine pression vers le bas sur le genou crois\u00e9 pour prolonger l&rsquo;\u00e9tirement.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Tenez pendant 8 \u00e0 10 secondes et r\u00e9p\u00e9tez deux fois sur chaque jambe.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\"><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone size-full wp-image-1830\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-5862c82382f23a1.png\" title=\"Darren-Lee-exercising\" width=\"452\"\/><\/p>\n<p class=\"p2\">Ces \u00e9tirements sont simplement le strict minimum d&rsquo;\u00e9tirements post-course recommand\u00e9s \u00e0 tout cycliste en salle avant de quitter le v\u00e9lo et la s\u00e9ance. Ils s&rsquo;occuperont des principaux groupes musculaires utilis\u00e9s dans la rotation de la p\u00e9dale et de la plupart des points de tension qui seront affect\u00e9s lors de la conduite sur un v\u00e9lo statique.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Je recommande toujours des exercices et des \u00e9tirements suppl\u00e9mentaires pour maximiser les gains \u00e0 tout cycliste en salle, mais au moins ces exercices d&rsquo;\u00e9tirement de base commenceront votre p\u00e9riode de r\u00e9cup\u00e9ration sur la note la plus positive.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>En tant que cycliste depuis de nombreuses ann\u00e9es, je comprends les \u00e9normes avantages, tant mentaux que physiques, dont un \u00eatre humain peut s&rsquo;attendre \u00e0 profiter en faisant du v\u00e9lo. J&rsquo;ai parl\u00e9 \u00e0&#8230;<\/p>\n","protected":false},"author":3,"featured_media":8986,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[73],"tags":[],"class_list":["post-8985","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zone-entrainement-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Always be flexible! - Darren Lee<\/title>\n<meta name=\"description\" content=\"From saddle soreness to the infamous numb bum, there are a number of minor drawbacks when choosing a bike for your fitness needs. 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