<transcript><audio_2> Bonjour, aujourd'hui on vous propose un travail de renforcement des muscles des membres inférieurs. Bien sûr, les membres inférieurs sont très sollicités dans la pratique du ski alpinisme. Il est donc très important de développer leur force sous toutes ses formes et tous</transcript><caption><image_3>The image shows a group of people skiing down a snowy mountain slope. The person in the foreground is wearing a red helmet and a black jacket, and is holding ski poles. He is in the middle of a race, and there are other skiers in the background. The slope is covered in snow and there is a ski lift visible in the distance. The sky is overcast and the overall mood of the image is cold and snowy.</caption><transcript><audio_4> La force des membres inférieurs va permettre la propulsion motrice dans la durée de la montée ainsi que le contrôle des trajectoires et l'engagement dans les descentes. Les muscles les plus sollicités sont les quadriceps, mais les ischios jambiers, les mollets ainsi que les muscles</transcript><caption><image_5>The image shows a snowy landscape with trees in the background. The sky is overcast and the ground is covered in a thick layer of snow. On the right side of the image, there is a red flag with a white logo on it. The flag is waving in the wind and there are several red flags scattered around it. In the foreground, there are two people on skis, one of them is holding the flag and the other is standing on the flagpole. The text on the image reads "La force des membres inférieurs permet" which translates to "The force of the memories" in English.</caption><transcript><audio_6> Je vais laisser Alexis Evnec vous démontrer quelques exercices sollicitant les quadriceps. Un petit peu de renforcement musculaire, c'est la partie préférée à Monsieur Galindo. Je prends ma petite fiche parce que j'en fais tellement souvent après, je ne vais pas m'en souvenir. Alors là, on va faire un travail d'entraînement.</transcript><caption><image_7>The image shows a man in a blue t-shirt and shorts performing a yoga pose on a blue mat in a kitchen. He is standing on one leg with his feet shoulder-width apart and his arms stretched out in front of him. The kitchen has white cabinets and a wooden ceiling with wooden beams. There is a window on the left side of the image and a sink on the right side. The man appears to be in the middle of a workout routine.</caption><transcript><audio_8> On tient une dizaine de secondes comme ça. Reste bien 90. Si ma dune est en pleine descente, ça peut servir aussi en course à pied.</transcript><transcript><audio_9> Et là on tient pareil, 5 secondes à peu près. Jambe droite, on n'oublie pas la frangine. Jambe gauche.</transcript> hello today we offer you work to strengthen the muscles of the lower limbs of course the lower limbs are very much in demand when practicing ski mountaineering is therefore very important to develop their strength in all its forms and all the regimes of  contraction the strength of the lower limbs will allow motor propulsion for the duration of the climb as well as trajectory control and engagement in the descents the muscles can call on the quadriceps but the hamstrings the words encourage them the gluteal muscles also intervene  I'm going to let Alexis Sevennec demonstrate to you some exercises using the quadriceps, you can strengthen the muscles, this favorite part of Mr. Galindo, like a little damn, this kind of thing is done so often afterward, I'm not going to remember it, so we're going to do some legendary work, so we're going to  do the schuss position we hold for about ten seconds like that remains good 90 cimadevilla in full descent reversed in running after we mess up one leg he is ashamed he spoke for about five seconds right leg spoke for about five seconds right leg we don't forget the  sister's left leg
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