{"id":69664,"date":"2015-09-14T00:00:00","date_gmt":"2015-09-14T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/transformez-votre-force-apprenez-a-nager-vite\/"},"modified":"2015-09-14T00:00:00","modified_gmt":"2015-09-14T00:00:00","slug":"transformez-votre-force-apprenez-a-nager-vite","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/transformez-votre-force-apprenez-a-nager-vite\/","title":{"rendered":"Transformez votre force, apprenez \u00e0 nager vite !"},"content":{"rendered":"<p>La vitesse ne vient pas seulement \u00ab\u00a0\u00e0 partir du rapport entre la distance parcourue et le temps pris pour la couvrir\u00a0\u00bb, mais \u00e9galement de la fa\u00e7on dont elle est parcourue. Le type d&rsquo;activit\u00e9 (\u00abvitesse\u00bb ou \u00aba\u00e9robie\u00bb) d\u00e9pend de la vitesse \u00e0 laquelle le carburant est consomm\u00e9, que l\u2019on appelle aussi l&rsquo;ATP*. Mais ce n\u2019est pas tout, pour qu\u2019un nageur nage rapidement et efficacement, la force a aussi un r\u00f4le \u00e0 jouer.<\/p>\n<p>Dans un <a href=\"https:\/\/www.arenawaterinstinct.com\/conseils\/travailler-son-explosivite\/\" target=\"_blank\" rel=\"noopener noreferrer\">article pr\u00e9c\u00e9dent<\/a>,\u00a0nous avons parl\u00e9 de l&rsquo;importance de la puissance explosive. Aujourd&rsquo;hui, nous allons nous concentrer sur l&rsquo;endurance de force.<\/p>\n<p>L<strong>&lsquo;endurance<\/strong> <strong>de force<\/strong> est la capacit\u00e9 \u00e0 maintenir les efforts sous-maximaux pour un certain nombre de cycles ou le plus longtemps possible, en essayant de maintenir une vitesse \u00e9lev\u00e9e d&rsquo;ex\u00e9cution.<\/p>\n<p>Ce genre de force vient de diff\u00e9rentes composantes vari\u00e9es :<\/p>\n<ul>\n<li>Niveau de r\u00e9sistance maximale<\/li>\n<li>Rapidit\u00e9 d\u2019ex\u00e9cution<\/li>\n<li>Quantit\u00e9 et qualit\u00e9 des pr\u00e9c\u00e9dentes sessions d\u2019entra\u00eenement<\/li>\n<li>Endurance de base<\/li>\n<\/ul>\n<p>Voici un circuit \u00e0 effectuer en salle pour vous aider \u00e0 commencer \u00e0 d\u00e9velopper une bonne endurance de force.<\/p>\n<p>Ces exercices doivent \u00eatre effectu\u00e9s les uns apr\u00e8s les autres sans temps d\u2019arr\u00eat ; vous pouvez prendre une ou deux minutes de repos apr\u00e8s avoir termin\u00e9 le quatri\u00e8me exercice.<\/p>\n<p><strong>1.<\/strong> Pompes<\/p>\n<p><strong>2.<\/strong> Tractions (assist\u00e9es si n\u00e9cessaire)<\/p>\n<p><strong>3.<\/strong> Saut d\u2019obstacle avec les pieds joints<\/p>\n<p><strong>4.<\/strong> Sauts en utilisant les bras pour pousser<\/p>\n<p>Chaque exercice est effectu\u00e9 pendant 15-20 secondes pour un total de trois cycles. Ensuite, essayez d&rsquo;augmenter la dur\u00e9e de chaque exercice pour arriver \u00e0 45-60 secondes.<\/p>\n<p>Apr\u00e8s avoir termin\u00e9 cet entra\u00eenement, vous pouvez tenter de \u00ab\u00a0transformer\u00a0\u00bb ce travail dans la piscine ou, en d&rsquo;autres termes, d\u2019appliquer la force que vous avez acquise dans la salle de gym en nageant en piscine.<\/p>\n<p>Voici <strong>trois s\u00e9ances d&rsquo;entra\u00eenement<\/strong> de diff\u00e9rents niveaux. La premi\u00e8re \u00e9tant la plus simple et la derni\u00e8re la plus difficile, \u00e0 vous de choisir la mieux adapt\u00e9e \u00e0 vos besoins et vos capacit\u00e9s.<\/p>\n<p><strong>Niveau facile :<\/strong> 8&#215;25 de nage libre (12,5m lent et 12,5m rapide), 30 secondes de r\u00e9cup\u00e9ration. A la fin de ces s\u00e9ries, nagez 4x25m \u00e0 pleine vitesse avec 60 secondes de r\u00e9cup\u00e9ration.<\/p>\n<p><strong>Niveau interm\u00e9diaire :<\/strong> 12&#215;25 nage libre avec palmes \u00e0 pleine vitesse, 30 secondes de r\u00e9cup\u00e9ration. 200 m de nage de r\u00e9cup\u00e9ration. 3&#215;50 m de crawl avec plongeon (si possible). 1\u201930\u201d de r\u00e9cup\u00e9ration.<\/p>\n<p><strong>Niveau avanc\u00e9 :<\/strong> 2 s\u00e9ries de 1&#215;25 m avec 60\u201d de r\u00e9cup\u00e9ration, 1&#215;50 m avec 2 minutes de r\u00e9cup\u00e9ration, 1&#215;75 avec 2\u201930 minutes de r\u00e9cup\u00e9ration. Effectuez 200 m\u00e8tres de nage libre entre chaque s\u00e9rie.<\/p>\n<p>La nage rapide est un art. Apprenez \u00e0 comprendre et g\u00e9rer votre corps \u00e0 la fois dans et hors de l&rsquo;eau, car le nageur le plus rapide n\u2019est pas le plus fort ou le plus talentueux, mais le plus \u00e9quilibr\u00e9.<\/p>\n<p><strong>*<\/strong> ATP est le compos\u00e9 hautement \u00e9nerg\u00e9tique requis pour la plupart des r\u00e9actions m\u00e9taboliques.<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;<\/p>\n<p>Vous cherchez le maillot de bain id\u00e9al pour vos propres besoins\u00a0? <a href=\"https:\/\/www.arenawaterinstinct.com\/fr_fr\/hommes\/maillot-de-bain-de-piscine-hommes.html#\/page\/1\" target=\"_blank\" rel=\"noopener noreferrer\">Jetez un \u0153il par ici\u00a0!\u00a0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La vitesse ne vient pas seulement \u00ab\u00a0\u00e0 partir du rapport entre la distance parcourue et le temps pris pour la couvrir\u00a0\u00bb, mais \u00e9galement de la fa\u00e7on dont elle est parcourue. &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":1692,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Transformez votre force, apprenez \u00e0 nager vite !<\/title>\n<meta name=\"description\" content=\"L&#039;entra\u00eenement de vitesse est certainement l&#039;un des aspects les plus fascinants et complexes de la natation, car cela n\u00e9cessite technique, entra\u00eenement et talent naturel.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/transformez-votre-force-apprenez-a-nager-vite\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" 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