{"id":1099,"date":"2025-04-08T12:38:59","date_gmt":"2025-04-08T12:38:59","guid":{"rendered":"https:\/\/cms.red-snake-27384.zap.cloud\/?page_id=1099"},"modified":"2025-04-08T14:03:55","modified_gmt":"2025-04-08T14:03:55","slug":"raquettes-a-neige-preparation","status":"publish","type":"page","link":"https:\/\/cms.red-snake-27384.zap.cloud\/?page_id=1099","title":{"rendered":"Raquettes \u00e0 neige Pr\u00e9paration"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading has-large-font-size\"><strong>Mobilisation douce pour d\u00e9marrer \u00e0 froid<\/strong><\/h2>\n\n\n\n<p>M\u00eame si la randonn\u00e9e en raquettes n\u2019est pas un sport \u00e0 grande vitesse, un bon&nbsp;<strong>\u00e9chauffement est essentiel<\/strong>, surtout en cas de froid. La&nbsp;<strong>mobilisation articulaire<\/strong>&nbsp;pr\u00e9pare le corps en douceur et r\u00e9duit le risque de blessure.<\/p>\n\n\n\n<p>Fais quelques r\u00e9p\u00e9titions de :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cercles d\u2019\u00e9paules et de bras<\/strong><\/li>\n\n\n\n<li><strong>Rotations des hanches<\/strong><\/li>\n\n\n\n<li><strong>Mobilisation des chevilles<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Ces mouvements r\u00e9veillent le corps et am\u00e9liorent la mobilit\u00e9 avant l\u2019effort.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-28.jpeg\" alt=\"\" class=\"wp-image-1221\" srcset=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-28.jpeg 1024w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-28-300x300.jpeg 300w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-28-150x150.jpeg 150w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-28-768x768.jpeg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-29.jpeg\" alt=\"\" class=\"wp-image-1223\" srcset=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-29.jpeg 1024w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-29-300x300.jpeg 300w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-29-150x150.jpeg 150w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-29-768x768.jpeg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading has-large-font-size\"><strong>Activation musculaire dynamique<\/strong><\/h2>\n\n\n\n<p>Une fois les articulations mobilis\u00e9es, passe \u00e0 des&nbsp;<strong>exercices dynamiques<\/strong>&nbsp;pour activer les jambes et le tronc :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fentes dynamiques<\/strong>&nbsp;(lunges)<\/li>\n\n\n\n<li><strong>Mont\u00e9es de genoux sur place<\/strong><\/li>\n\n\n\n<li><strong>Jumping jacks<\/strong>&nbsp;(Hampelm\u00e4nner)<\/li>\n\n\n\n<li><strong>Petits rebonds sur la pointe des pieds<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Cela augmente la circulation sanguine, chauffe les muscles et am\u00e9liore la coordination.<\/p>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading has-large-font-size\"><strong>Pr\u00e9paration fonctionnelle avant le d\u00e9part<\/strong><\/h2>\n\n\n\n<p>Avant de te lancer sur le sentier :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marche quelques&nbsp;<strong>m\u00e8tres tranquillement<\/strong>&nbsp;pour \u00e9tablir un rythme et finir l\u2019\u00e9chauffement<\/li>\n\n\n\n<li>Active les&nbsp;<strong>\u00e9paules<\/strong>&nbsp;et stabilise ton&nbsp;<strong>sac \u00e0 dos<\/strong>&nbsp;avant de le mettre, pour \u00e9viter les tensions dans le dos<\/li>\n\n\n\n<li>V\u00e9rifie que tout est bien attach\u00e9 et que ton mat\u00e9riel est confortable<\/li>\n<\/ul>\n\n\n\n<p>Cette pr\u00e9paration&nbsp;<strong>optimise ta posture<\/strong>&nbsp;et t\u2019\u00e9vite les d\u00e9sagr\u00e9ments pendant la randonn\u00e9e.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-30.jpeg\" alt=\"\" class=\"wp-image-1224\" srcset=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-30.jpeg 1024w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-30-300x300.jpeg 300w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-30-150x150.jpeg 150w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-30-768x768.jpeg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mobilisation douce pour d\u00e9marrer \u00e0 froid M\u00eame si la randonn\u00e9e en raquettes n\u2019est pas un sport \u00e0 grande vitesse, un bon&nbsp;\u00e9chauffement est essentiel, surtout en cas de froid. La&nbsp;mobilisation articulaire&nbsp;pr\u00e9pare le corps en douceur et r\u00e9duit le risque de blessure. Fais quelques r\u00e9p\u00e9titions de : Ces mouvements r\u00e9veillent le corps et am\u00e9liorent la mobilit\u00e9 avant&hellip;&nbsp;<a href=\"https:\/\/cms.red-snake-27384.zap.cloud\/?page_id=1099\" rel=\"bookmark\">Weiterlesen &raquo;<span class=\"screen-reader-text\">Raquettes \u00e0 neige Pr\u00e9paration<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"class_list":["post-1099","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/pages\/1099","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1099"}],"version-history":[{"count":2,"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/pages\/1099\/revisions"}],"predecessor-version":[{"id":1225,"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/pages\/1099\/revisions\/1225"}],"wp:attachment":[{"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1099"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}