{"id":69688,"date":"2023-04-04T18:00:00","date_gmt":"2023-04-04T16:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/top-10-des-exercices-pour-ameliorer-votre-brasse\/"},"modified":"2023-04-20T18:14:19","modified_gmt":"2023-04-20T16:14:19","slug":"top-10-des-exercices-pour-ameliorer-votre-brasse","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/top-10-des-exercices-pour-ameliorer-votre-brasse\/","title":{"rendered":"Top 10 des exercices pour am\u00e9liorer votre brasse"},"content":{"rendered":"<p><strong>Voici quelques exercices qui, effectu\u00e9s r\u00e9guli\u00e8rement, vous aideront \u00e0 am\u00e9liorer votre brasse.<\/strong><\/p>\n<p>Apr\u00e8s tout, le premier mouvement effectu\u00e9 par un \u00eatre humain pour avancer dans l&rsquo;eau \u00e9tait une forme primitive de brasse. \u00a0Cela laisse donc \u00e0 penser que c\u2019est un mouvement simple. Mais finalement pas\u00a0!<\/p>\n<p>Le fait que cela vienne naturellement n<strong>e signifie pas que le faire de la bonne mani\u00e8re est facile<\/strong>, techniquement parlant.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-99743 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/11\/Lydia_800_600.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/11\/Lydia_800_600.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/11\/Lydia_800_600-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/11\/Lydia_800_600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Cela demande une quantit\u00e9 incroyable d&rsquo;\u00e9nergie de nager la brasse (environ 500 kcal \/ h pour les femmes et 700 kcal \/ h pour les hommes), il est donc extr\u00eamement important de parfaire votre technique pour rendre votre nage la plus efficiente possible.<\/p>\n<h2>10 exercices pour am\u00e9liorer votre brasse<\/h2>\n<p><strong>&#8211; Jambes en crawl :<\/strong> nagez la brasse avec vos bras et faites du crawl avec vos jambes (battements), tout en gardant votre t\u00eate au m\u00eame niveau que l\u2019eau.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/DkRWzr3vHPc\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>&#8211; Jambes en papillon\u00a0:<\/strong> nagez la brasse avec vos bras et mettez vos jambes en mouvement de papillon en poussant puissamment vers le bas avec le haut du corps pour garder la t\u00eate bien en-dessous de l\u2019eau.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/wHwq8uiz3rE\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>&#8211; Un seul bras\u00a0:<\/strong> nager la brasse avec un seul bras, en \u00e9tendant l\u2019autre devant votre t\u00eate.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/NvbPLoF2FEc\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>&#8211; Papillon avec une planche :<\/strong> \u00e9tendez vos bras en face de vous pour tenir un pull-buoy, avec votre t\u00eate au-dessus de l&rsquo;eau, afin que votre bouche soit toujours hors de l&rsquo;eau. Faites un mouvement oscillant avec vos mains comme un papillon battant des ailes, pour vous propulser vers l&rsquo;avant dans l&rsquo;eau.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/jNWb_po93fI\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>&#8211; Poings serr\u00e9s\u00a0:<\/strong>\u00a0nagez la brasse en gardant vos poings ferm\u00e9s.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/QBKnhHUNXgc\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>&#8211; Coudes serr\u00e9s\u00a0:<\/strong> nagez la brasse en vous assurant que vos coudes se touchent \u00e0 la fin de la phase de pouss\u00e9e.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/8R8zRF-RmAo\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>&#8211; Deux coups de pieds :<\/strong>\u00a0nagez la brasse en faisant deux fois le mouvement de jambes pour chaque mouvement de bras. Faites votre premier coup de pied, comme d\u2019habitude, avant la fin de la course du bras puis le second lorsque votre corps est compl\u00e8tement tendu avant de recommencer votre mouvement de bras.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/0xhe68uDFT0\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>&#8211; Variez vos mouvements de jambes\u00a0:<\/strong> nagez la brasse en changeant de mouvement de jambes tous les trois mouvements de bras.<\/p>\n<ul>\n<li>3 mouvements de bras avec des battements de jambes et la t\u00eate au niveau de l\u2019eau<\/li>\n<li>3 mouvements de bras avec les jambes en papillon et la t\u00eate sous l\u2019eau<\/li>\n<li>3 mouvements de bras avec le mouvement de jambes classique<\/li>\n<\/ul>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/oOIqKZQChRg\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>&#8211; T\u00eate hors de l&rsquo;eau :<\/strong> nager la brasse en gardant la t\u00eate compl\u00e8tement au-dessus de l&rsquo;eau. Effectuez cet exercice avec des mouvements de bras rapides afin de garder le haut du corps bien dans l&rsquo;eau.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/X2EQq-tP4yc\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>&#8211; Variez votre respiration\u00a0:<\/strong> nagez la brasse en respirant une fois lorsque vous tournez la t\u00eate vers la droite (comme en crawl), une fois lorsque vous tournez la t\u00eate vers la gauche et une fois sans respirer (bien tendre le cou vers le bas, de sorte que votre t\u00eate ne sorte pas de l&rsquo;eau).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Voici quelques exercices qui, effectu\u00e9s r\u00e9guli\u00e8rement, vous aideront \u00e0 am\u00e9liorer votre brasse. Apr\u00e8s tout, le premier mouvement effectu\u00e9 par un \u00eatre humain pour avancer dans l&rsquo;eau \u00e9tait une forme primitive &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":99756,"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>Top 10 des exercices pour am\u00e9liorer votre brasse<\/title>\n<meta name=\"description\" content=\"Il est extr\u00eamement important de rendre votre nage la plus efficiente possible. 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