{"id":23059,"date":"2024-07-25T16:00:20","date_gmt":"2024-07-25T14:00:20","guid":{"rendered":"https:\/\/hellocare.com\/?p=21557"},"modified":"2025-12-05T10:11:25","modified_gmt":"2025-12-05T09:11:25","slug":"conseils-echauffement-sport","status":"publish","type":"post","link":"https:\/\/www.hellocare.com\/blog\/conseils-echauffement-sport\/","title":{"rendered":"Comment bien s&rsquo;\u00e9chauffer avant le sport"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-margin-top:0px;--awb-margin-bottom:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-1 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--awb-text-color:#f46868;--awb-font-size:40px;\"><h1 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"margin:0;font-size:1em;--fontSize:40;line-height:1.55;\">\u00c9chauffement : 5 conseils pour bien s&rsquo;\u00e9chauffer avant le sport<\/h1><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-2 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-bottom:0px;--awb-padding-left:0px;--awb-margin-bottom:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1456px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_2 1_2 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:50%;--awb-margin-top-large:25px;--awb-spacing-right-large:3.84%;--awb-margin-bottom-large:25px;--awb-spacing-left-large:3.84%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"font-size: regular;\"><span style=\"font-size: 18px; line-height: 1.6em; letter-spacing: 0px;\"><span class=\"fusion-dropcap dropcap\">D<\/span><\/span><\/span>ans toutes pratiques sportives, que ce soit pour de la course pied ou encore pour un match de tennis, une \u00e9tape est essentielle, <b>c\u2019est l\u2019\u00e9chauffement<\/b>. Cette mise en route doit faire partie int\u00e9grante de vos pratiques sportives, car elle permet aux sportifs amateurs ou professionnels de se mettre dans les <b>meilleures dispositions physiques et mentales<\/b> au risque d\u2019accidents musculaires et articulaires comme le claquage musculaire.<br \/>\n<\/span><\/span><\/span><\/span><\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-2 fusion_builder_column_1_2 1_2 fusion-flex-column\" style=\"--awb-overflow:hidden;--awb-bg-size:cover;--awb-border-radius:20px 20px 20px 20px;--awb-width-large:50%;--awb-margin-top-large:32px;--awb-spacing-right-large:3.84%;--awb-margin-bottom-large:25px;--awb-spacing-left-large:3.84%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-image-element \" style=\"--awb-caption-title-font-family:var(--h2_typography-font-family);--awb-caption-title-font-weight:var(--h2_typography-font-weight);--awb-caption-title-font-style:var(--h2_typography-font-style);--awb-caption-title-size:var(--h2_typography-font-size);--awb-caption-title-transform:var(--h2_typography-text-transform);--awb-caption-title-line-height:var(--h2_typography-line-height);--awb-caption-title-letter-spacing:var(--h2_typography-letter-spacing);\"><span class=\" fusion-imageframe imageframe-none imageframe-1 hover-type-none\"><img decoding=\"async\" width=\"768\" height=\"473\" alt=\"\u00c9chauffement : 5 conseils pour bien s&#039;\u00e9chauffer avant le sport\" title=\"\u00c9chauffement : 5 conseils pour bien s&rsquo;\u00e9chauffer avant le sport\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27768%27%20height%3D%27473%27%20viewBox%3D%270%200%20768%20473%27%3E%3Crect%20width%3D%27768%27%20height%3D%27473%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/www.hellocare.com\/blog\/wp-content\/uploads\/2018\/07\/echauffement-avant-le-sport.jpg\" class=\"lazyload img-responsive wp-image-23563\"\/><\/span><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-3 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-3 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-2 fusion-sep-none fusion-title-text fusion-title-size-two\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"margin:0;--fontSize:36;line-height:1.25;\"><h2>Pensez \u00e0 \u00e9chauffer vos articulations<\/h2><\/h2><\/div><div class=\"fusion-text fusion-text-2\"><p>Nos <b>articulations sont les premi\u00e8res touch\u00e9es<\/b> par l\u2019exercice physique. Il faut donc un \u00e9chauffement efficace afin de les pr\u00e9parer \u00e0 l\u2019effort physique. Pour ce faire, quelques exercices d&rsquo;\u00e9chauffement types existent : Il faut penser en priorit\u00e9 \u00e0 <em>nos poignets et \u00e0 nos chevilles<\/em>. De <strong>petites rotations <\/strong>dans le sens des aiguilles d\u2019une montre et inversement est l\u2019exercice le plus recommand\u00e9.<br \/>\nAussi, n\u2019oubliez pas vos coudes, vos \u00e9paules ou encore vos genoux, on peut rapidement se blesser !<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-4 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-4 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-3\"><p style=\"text-align: left;\"><strong><span style=\"font-size: large;\"><a href=\"https:\/\/www.hellocare.com\/medecin-generaliste\">Besoin de conseils ? Consultez un m\u00e9decin d\u00e8s maintenant ! <i class=\"fas fa-video\"><\/i> <\/a> <\/span><\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-5 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-5 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-3 fusion-sep-none fusion-title-text fusion-title-size-two\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"margin:0;--fontSize:36;line-height:1.25;\"><h2>Mettez votre corps \u00e0 bonne temp\u00e9rature<\/h2><\/h2><\/div><div class=\"fusion-text fusion-text-4\"><p>L\u2019\u00e9chauffement permet \u00e9galement de mettre notre corps \u00e0 la <em>temp\u00e9rature id\u00e9ale.<\/em> Notre corps peut \u00eatre assez lent \u00e0 chauffer. Il est alors n\u00e9cessaire de <strong>courir une petite quinzaine de minutes \u00e0 un rythme mod\u00e9r\u00e9.<\/strong> L\u2019objectif ? Faire monter notre corps et notre c\u0153ur en intensit\u00e9. In fine, cela doit permettre une augmentation du flux sanguin et une acc\u00e9l\u00e9ration du rythme cardiaque. <em>On peut ainsi \u00e9viter plusieurs incidents comme la tachycardie, les \u00e9tourdissements ou, dans les cas les plus graves, les malaises cardiaques ou les syncopes.<\/em><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-6 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-6 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-4 fusion-sep-none fusion-title-text fusion-title-size-two\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"margin:0;--fontSize:36;line-height:1.25;\"><h2>Echauffez vos muscles<\/h2><\/h2><\/div><div class=\"fusion-text fusion-text-5\"><p>En dehors de votre corps dans sa globalit\u00e9, vous devriez aussi chauffer vos muscles avant un exercice physique. C\u2019est un passage incontournable et cela doit se faire de la meilleure des mani\u00e8res. Ainsi, il est primordial que l\u2019\u00e9chauffement soit ad\u00e9quat : vous pouvez effectuer certains exercices tels que <strong>des talons-fesses ou des mont\u00e9es de genoux.<\/strong> L\u2019ensemble doit se faire \u00e0 un <em>rythme dynamique et assez soutenu<\/em>. Soyez tout de m\u00eame vigilant, il faut adapter cet \u00e9chauffement \u00e0 la m\u00e9t\u00e9o et \u00e0 votre \u00e9tat de fatigue g\u00e9n\u00e9ral. S\u2019il fait froid, les exercices doivent notamment \u00eatre plus longs.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-7 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-7 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-6\"><p style=\"text-align: left;\"><strong><span style=\"font-size: large;\"><a href=\"https:\/\/www.hellocare.com\/medecin-generaliste\">Besoin de conseils ? Consultez un m\u00e9decin d\u00e8s maintenant ! <i class=\"fas fa-video\"><\/i> <\/a> <\/span><\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-8 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-8 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-5 fusion-sep-none fusion-title-text fusion-title-size-two\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"margin:0;--fontSize:36;line-height:1.25;\"><h2>Hydratez-vous<\/h2><\/h2><\/div><div class=\"fusion-text fusion-text-7\"><p>Dans le sport, l\u2019<a href=\"https:\/\/www.hellocare.com\/blog\/comment-bien-s-hydrater\/\" target=\"_blank\" rel=\"noopener noreferrer\">hydratation<\/a> est la cl\u00e9. L\u2019\u00e9chauffement ne d\u00e9roge pas \u00e0 la r\u00e8gle. Une mauvaise hydratation avant la pratique de votre sport de pr\u00e9dilection peut avoir de lourdes cons\u00e9quences. <strong>Une perte de 1% de votre poids en eau entra\u00eene une diminution des performances de 10%. <\/strong>Pensez-y !<\/p>\n<p>En outre, l\u2019hydratation r<em>efroidit l\u2019organisme<\/em>, si vous ne buvez pas assez, le risque de coup de chaleur augmente consid\u00e9rablement. <strong>Hydratez-vous <\/strong>en faible quantit\u00e9 et<strong> \u00e0 fr\u00e9quences r\u00e9guli\u00e8res.<\/strong> En effet, une absorption trop importante d\u2019eau est \u00e9galement peu recommand\u00e9e.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-9 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-9 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-6 fusion-sep-none fusion-title-text fusion-title-size-two\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"margin:0;--fontSize:36;line-height:1.25;\"><h2>\u00c9chauffement et \u00e9tirements dynamiques<\/h2><\/h2><\/div><div class=\"fusion-text fusion-text-8\"><p style=\"text-align: justify;\">Contrairement \u00e0 la croyance populaire, les \u00e9tirements ne sont pas uniquement d\u00e9di\u00e9s \u00e0 l\u2019apr\u00e8s s\u00e9ance sportive. En effet, <strong>s\u2019\u00e9tirer durant son \u00e9chauffement est \u00e9galement tr\u00e8s utile<\/strong>. Cependant, <em>les \u00e9tirements doivent \u00eatre dynamiques<\/em>, c\u2019est-\u00e0-dire que les positions doivent se faire plusieurs fois et dans un laps de temps beaucoup plus court que les \u00e9tirements d\u2019apr\u00e8s-s\u00e9ance.<br \/>\nCes \u00e9tirements dynamiques permettent aux muscles les plus sollicit\u00e9s de devenir plus <em>souples.<\/em> Faites toutefois attention de ne pas vous \u00e9tirer trop longtemps. Dans le cas contraire, trop \u00e9tirer vos muscles peut \u00e9galement provoquer des blessures.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-10 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-10 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-content-boxes content-boxes columns row fusion-columns-1 fusion-columns-total-1 fusion-content-boxes-1 content-boxes-clean-vertical content-left content-boxes-icon-on-top\" style=\"--awb-backgroundcolor:#f3f6f7;--awb-body-color:#1f1f1f;--awb-title-color:#1f1f1f;--awb-iconcolor:#ffffff;--awb-hover-accent-color:#3bb2b8;--awb-circle-hover-accent-color:#3bb2b8;--awb-item-margin-bottom:40px;\" data-animationOffset=\"top-into-view\"><div style=\"--awb-backgroundcolor:#f3f6f7;--awb-iconcolor:#ffffff;border-color:rgba(255,255,255,0);\" class=\"fusion-column content-box-column content-box-column content-box-column-1 col-lg-12 col-md-12 col-sm-12 fusion-content-box-hover content-box-column-last content-box-column-last-in-row\"><div class=\"col content-box-wrapper content-wrapper-background link-area-link-icon link-type-button icon-hover-animation-pulsate\" data-animationOffset=\"top-into-view\"><div class=\"heading heading-with-icon icon-left\"><a class=\"heading-link\" href=\"https:\/\/www.hellocare.com\/medecin-generaliste\" target=\"_self\"><div class=\"icon\"><i style=\"border-color:rgba(77,57,233,0);border-width:0px;background-color:#3bb2b8;box-sizing:content-box;height:48px;width:48px;line-height:48px;border-radius:100%;font-size:24px;\" aria-hidden=\"true\" class=\"fontawesome-icon fa-video fas circle-yes\"><\/i><\/div><h2 class=\"content-box-heading fusion-responsive-typography-calculated\" style=\"--h2_typography-font-size:24px;--fontSize:24;line-height:1.25;\">Un m\u00e9decin en t\u00e9l\u00e9consultation 7j\/7<\/h2><\/a><\/div><div class=\"fusion-clearfix\"><\/div><div class=\"content-container\">\n<p>M\u00e9decins disponibles pour des consultations en vid\u00e9o s\u00e9curis\u00e9es.<br \/>\nRemboursable par l\u2019Assurance Maladie.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><a class=\"fusion-read-more-button fusion-content-box-button fusion-button button-default fusion-button-default-size button- button-flat\" href=\"https:\/\/www.hellocare.com\/medecin-generaliste\" target=\"_self\"><span class=\"fusion-button-text\">PRENDRE RDV<\/span><\/a><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-clearfix\"><\/div><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":28,"featured_media":23563,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[541,648],"tags":[885],"class_list":["post-23059","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante-mentale-bien-etre","category-sport-bien-etre","tag-landing"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>\u00c9chauffement : 5 conseils pour bien s&#039;\u00e9chauffer avant le sport<\/title>\n<meta name=\"description\" content=\"L&#039;\u00e9chauffement est essentiel pour optimiser ses dispositions mentales et physiques. 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