ࡱ > )` bjbj 4$ { { j 6 6 6 6 $ Z N L L L L L L L ` b b b b b b $ h W L L L L L L L x x x L L L ` x L ` x x x L v " 6 b x ` 0 x b x x L L x L L L L L x L L L L L L L N N N $ N N N * $ N f LES ASSOUPLISSEMENTS (environ 10 minutes) L'ide ici est de raliser chaque exercices 2 fois en respectant les dures donnes. Vous pouvez enchaner les exercices de 1 4 en prenant une petite pause puis continuer les exercices de 5 7... 1. Les paules INCLUDEPICTURE "https://i.ytimg.com/vi/dXOCelIAUSg/maxresdefault.jpg" \* MERGEFORMATINET Tenir en position pendant 20 secondes. 2. L'crasement facial jambes serrs INCLUDEPICTURE "https://lh3.googleusercontent.com/proxy/SxvVIbfj9JmOW1pl7G_YdRjUKniHCDjwjYG7qPbwjWn1RwJGBw4SQRA8nYBOEKnxkxID-eXB7zdnOZUeCrDd76l7hEy9OffiJqhniwuxTq17J8WVDuk" \* MERGEFORMATINET Tenir en position pendant 30 secondes. 3. Le Butterfly stretch INCLUDEPICTURE "https://media.istockphoto.com/vectors/butterfly-stretch-sport-exersice-silhouettes-of-woman-doing-exercise-vector-id1094508758" \* MERGEFORMATINET Tenir en position pendant 45 secondes. Attention de bien garder le dos droit ! 4. L'crasement facial INCLUDEPICTURE "https://www.arscorpus.com/images/stretching_ecrase_facial_exercice3.jpg" \* MERGEFORMATINET INCLUDEPICTURE "https://l-avenir-de-ponthierry-pringy.e-monsite.com/medias/images/ecrasement-facial.jpg" \* MERGEFORMATINET Jambes cartes au maximum, tenir en position buste droit (image 1) pendant 30 secondes. Descendre ensuite vers l'crasement facial (image 2), maintenir la position en descendant au max pendant 20 secondes. Attention bien garder le dos droit... mme si on ne descend pas beaucoup !!! * FAIRE UNE PETITE PAUSE D'ENVIRON 30 SECONDES. 5. Le grand cart facial INCLUDEPICTURE "https://i.pinimg.com/originals/d8/a8/e6/d8a8e691f071616118194cd7fa505e1e.jpg" \* MERGEFORMATINET ou INCLUDEPICTURE "https://i.pinimg.com/originals/24/73/8f/24738f2f75f01c67e451b0e020f9912e.png" \* MERGEFORMATINET Tenir en position pendant 30 secondes. 6. Le grand cart latral INCLUDEPICTURE "https://www.mmartial.com/wp-content/uploads/2017/10/grand-ecart-lateral.png" \* MERGEFORMATINET Juste pour rigoler !!! INCLUDEPICTURE "https://www.superprof.fr/blog/wp-content/uploads/2018/02/ecart-lateral-exercice.jpg" \* MERGEFORMATINET Tenir en position pendant 30 secondes. 7. Les chevilles INCLUDEPICTURE "https://i.oldmedic.com/img/big/fr-href-ankle-circles-ankle-circles-li-li-href-achilles-stretch-achilles-stretch-li-li-href-towel-stretch-towel-stretch-li-li-href-band-stretch-band-stret.jpg" \* MERGEFORMATINET INCLUDEPICTURE "https://i.ytimg.com/vi/YB07sqHIKU8/maxresdefault.jpg" \* MERGEFORMATINET Tenir en position pendant 30 secondes. ) * + 2 6 W X s v w } ξppppppT 7hR 0J >*@B*OJ QJ ^J eh @ph r @ ?hR 0J 5@B*CJ OJ QJ ^J aJ eh @ph r @ Eh hR 0J 5@B*CJ OJ QJ ^J aJ eh @ph r @ hR 5>*CJ aJ hz hR 5>*OJ QJ ^J hR 5>*OJ QJ ^J hR 5>*CJ OJ QJ ^J aJ &hC hR 5>*CJ OJ QJ ^J aJ * + a t ] $ -D 9D M [$ a$gdR -D 9D M [$ gdR $-D 9D M a$gdR $h-D 9D M ^ha$gdR -D 9D M gdR $a$gdR ] ` a p q r s Y Z [ \ > ? @ ļttļlļd]ļU j hR Uh-; hR j@ hR Uj hR U=ha hR 0J >*@B*OJ QJ ^J eh @ph r @ hR @B*OJ QJ ^J ph (hg hR >*@B*OJ QJ ^J ph hR j hR U7hR 0J >*@B*OJ QJ ^J eh @ph r @ =hg hR 0J >*@B*OJ QJ ^J eh @ph r @ ! . F G $ -D 9D M [$ a$gdR -D 9D M [$ gdR $a$gdR $-D 9D M a$gdR @ A B C D . / G a b h i j k ۳|t j5w hR Uj hR Uj hR UjP hR U=ha hR 0J >*@B*OJ QJ ^J eh @ph r @ 7hR 0J >*@B*OJ QJ ^J eh @ph r @ hY hR 6CJ aJ hR 6CJ aJ jJ hR UhR h|Uh hR j hR U -G a l $a$gdR -D 9D M [$ gdR $ -D 9D M [$ a$gdR $-D 9D M a$gdR hQ j hR UjF hR UhR j hR U 2 1h:pR . A!"#$7% D d K0* S A Ì m a x r e s d e f a u l t R s u l t a t d e r e c h e r c h e d ' i m a g e s p o u r " i m a g e s a s s o u p l i s s e m e n t s p a u l e s " R "\ŔqI D l F "\ŔqI JFIF " W !1AQ"aq2#BRS3Cbr$Tc%4DsUdtE5 4 !1AQ"a2q#3BRC ? ,4JE%q\ Ouj1TB6UHQ`G^^ENؘ7=b8g-:Bm|+EUuqYKqwQB; ޛ}NZ1UcvIoAuҗ@F!w#B%Ҵ73>}A`F!wcB%fH H}K,Qvd7Ը@R8 M<QI33fMv}F!!QO.H\ i>} 61QY 䦗$3>}A goOlZ7\ܳ]+:ۙmςcX1 ][uIԂrXd-DMyC8빠w&mMv2e6=ɕId!uV"qvk{Q縌ϻ@QوIh?f_f`,!q k f']pvpZ+`~Cٳ Fٳ 5QG齭wÚ-
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