{"id":16551,"date":"2026-05-16T06:10:51","date_gmt":"2026-05-16T04:10:51","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/un-entrainement-allonge-de-10-minutes-ameliore-votre-mobilite\/"},"modified":"2026-05-16T06:10:52","modified_gmt":"2026-05-16T04:10:52","slug":"un-entrainement-allonge-de-10-minutes-ameliore-votre-mobilite","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/un-entrainement-allonge-de-10-minutes-ameliore-votre-mobilite\/","title":{"rendered":"Un entra\u00eenement allong\u00e9 de 10 minutes am\u00e9liore votre mobilit\u00e9"},"content":{"rendered":"<p><!--$--><\/p>\n<div data-hk=\"0000a104212000a20200\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>M\u00eame un court programme d&rsquo;entra\u00eenement en position couch\u00e9e peut am\u00e9liorer l&rsquo;\u00e9quilibre et le contr\u00f4le des mouvements. C\u2019est ce que montre une \u00e9tude de l\u2019Universit\u00e9 d\u2019agriculture et de technologie de Tokyo. La coordination entre le torse et les jambes est cruciale. C&rsquo;est pr\u00e9cis\u00e9ment cette collaboration qui est essentielle pour une position stable et des mouvements s\u00fbrs au quotidien.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a20210\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Ce sont les exercices de l&rsquo;\u00e9tude<\/h2>\n<p>Le programme se d\u00e9roule enti\u00e8rement en d\u00e9cubitus dorsal et dure une dizaine de minutes. Les chercheurs le recommandent quotidiennement. Effectuez chacun des quatre exercices pendant deux minutes et demie, soit 150 secondes chacun.<\/p>\n<\/div>\n<aside data-hk=\"0000a104212000a202204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-mobile-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000a104212000a20230\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ol>\n<li><strong>Activation abdominale en position couch\u00e9e<\/strong><br \/>Allongez-vous sur le dos, contractez consciemment votre ventre et maintenez-le stable<\/li>\n<li><strong>Pont vers la connexion torse-hanche<\/strong><br \/>Relevez lentement votre bassin et abaissez-le \u00e0 nouveau en gardant le dos et les hanches droits.<\/li>\n<li><strong>Mouvements de jambes contr\u00f4l\u00e9s<\/strong><br \/>\u00c9tendez lentement une jambe et rentrez-la sans incliner votre bassin. Puis l&rsquo;autre jambe.<\/li>\n<li><strong>Coordination via les orteils<\/strong><br \/>\u00c9cartez activement et fermez les orteils pour entra\u00eener le contr\u00f4le de la motricit\u00e9 fine.<\/li>\n<\/ol>\n<\/div>\n<aside data-hk=\"0000a104212000a202404\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-out\">\n<div id=\"ad-slot-mobile-out-1\" data-orientation=\"out\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000a104212000a20252\" data-qa-article-image class=\"Article-Image mb-lg\">\n<figure data-hk=\"0000a104212000a2025300\" class=\"Article-Content-Figure\"><!--$--><!--\/--><!--$--><\/p>\n<div data-hk=\"0000a104212000a202530200\" class=\"Image-Container\" data-qa-image-container><\/div>\n<p><!--\/--><!--$--><figcaption data-hk=\"0000a104212000a20253030\" class=\"Article-Content-Figcaption\"><span data-hk=\"0000a104212000a2025000\" data-qa-image-caption class=\"Image-Caption\"> <!--$-->Tout ce dont vous avez besoin pour vous entra\u00eener est une surface plane.<!--\/--> <\/span><span data-hk=\"0000a104212000a2025100\" data-qa-image-credit class=\"Image-Credit\"> <!--$-->IMAGO \/ Westend61<!--\/--> <!--$--><!--\/--><\/span><\/figcaption><!--\/--><\/figure>\n<\/div>\n<div data-hk=\"0000a104212000a20260\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Pourquoi l&rsquo;entra\u00eenement de 10 minutes fonctionne<\/h2>\n<p>Les chercheurs n\u2019attribuent pas l\u2019effet positif de l\u2019entra\u00eenement au d\u00e9veloppement musculaire, mais \u00e0 ce qu\u2019on appelle les adaptations neuromusculaires. Le syst\u00e8me nerveux apprend \u00e0 coordonner les mouvements plus efficacement et \u00e0 mieux coordonner le torse et les jambes entre eux.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a20270\" class=\"Ad-Row\">\n<div class=\"Ad-Col col-lg-5\">\n<div data-hk=\"0000a104212000a2027104\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 1\">\n<div id=\"ad-slot-desktop-ver-1\" data-orientation=\"ver\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<div class=\"Ad-Col col-lg-5\">\n<aside data-hk=\"0000a104212000a2027204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-ver-2\" data-orientation=\"ver\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div data-hk=\"0000a104212000a20280\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>L&rsquo;auteur de l&rsquo;\u00e9tude, Yoriko Atomi, d\u00e9crit cet effet comme suit : \u00ab Le corps apprend \u00e0 utiliser plus sp\u00e9cifiquement les muscles existants au lieu de construire une nouvelle masse musculaire. \u00bb Cela am\u00e9liore particuli\u00e8rement la stabilit\u00e9 lors des d\u00e9placements en position debout.<\/p>\n<\/div>\n<aside data-hk=\"0000a104212000a202904\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-3\" data-orientation=\"hor\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000a104212000a202a100\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>L\u2019avantage de s\u2019allonger sur le dos est que la gravit\u00e9 ne joue pratiquement aucun r\u00f4le. Cela permet d&rsquo;effectuer des mouvements de mani\u00e8re plus contr\u00f4l\u00e9e sans exercer de pression suppl\u00e9mentaire sur le corps.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a202a110\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>\u00c9tudier en un coup d&rsquo;oeil<\/h2>\n<p>L&rsquo;\u00e9tude a \u00e9t\u00e9 r\u00e9alis\u00e9e par des chercheurs de l&rsquo;Universit\u00e9 d&rsquo;agriculture et de technologie de Tokyo et publi\u00e9e dans la revue \u00ab PLOS One \u00bb. Au total, 39 jeunes adultes en bonne sant\u00e9 \u00e2g\u00e9s de 18 \u00e0 30 ans y ont particip\u00e9. Ils ont suivi le programme de dix minutes chaque jour pendant deux semaines.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a202a120\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Cependant, s\u2019entra\u00eener en position allong\u00e9e n\u2019est pas le seul moyen simple de rester physiquement actif sans \u00e9quipement et sans beaucoup d\u2019efforts. Cet entra\u00eenement de courte dur\u00e9e entra\u00eene tout le corps et active la combustion des graisses.<\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>M\u00eame un court programme d&rsquo;entra\u00eenement en position couch\u00e9e peut am\u00e9liorer l&rsquo;\u00e9quilibre et le contr\u00f4le des<\/p>\n","protected":false},"author":1,"featured_media":16552,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[9852,1378,7920,3331,3424,32],"class_list":["post-16551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-allonge","tag-ameliore","tag-entrainement","tag-minutes","tag-mobilite","tag-votre","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - 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