{"id":69782,"date":"2016-04-08T00:00:00","date_gmt":"2016-04-08T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/papillon-limportance-du-mouvement-de-jambes\/"},"modified":"2016-04-08T00:00:00","modified_gmt":"2016-04-08T00:00:00","slug":"papillon-limportance-du-mouvement-de-jambes","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/papillon-limportance-du-mouvement-de-jambes\/","title":{"rendered":"Papillon : l\u2019importance du mouvement de jambes"},"content":{"rendered":"

Comme nous l\u2019avons d\u00e9j\u00e0 soulign\u00e9, le papillon est l\u2019une des nages les plus compliqu\u00e9es \u00e0 ex\u00e9cuter, elle demande plus d\u2019endurance, une grande souplesse et une meilleure coordination<\/strong>.<\/p>\n

Les deux premi\u00e8res sont \u00e9troitement li\u00e9es pour ex\u00e9cuter correctement le mouvement, nous allons voir pourquoi.<\/p>\n

Une des erreurs les plus communes avec ce type de nage et qui la rend plus difficile \u00e0 nager sur une longue p\u00e9riode sans s\u2019arr\u00eater, est l\u2019absence de mouvement de jambe pendant le mouvement des bras.<\/p>\n

Comme nous l\u2019avons vu, il y a deux mouvements de jambes, mais la plupart des gens qui apprennent le papillon n\u2019en utilisent qu\u2019un. Cela rend la nage papillon plus fatigante et moins efficace.<\/p>\n

Le premier mouvement de jambe, ex\u00e9cut\u00e9 au moment o\u00f9 vos mains entrent dans l\u2019eau, est le plus court et le moins puissant des deux.<\/p>\n

\u00c0 ce stade, votre vitesse est la plus faible, car vos mains ralentissent le mouvement vers l\u2019avant de votre corps en entrant dans l\u2019eau ; ici le mouvement de jambe annule l\u2019effet de freinage de vos bras et soul\u00e8ve les hanches, afin que vous puissiez tirer correctement avec vos mains (fig.1)<\/p>\n

\"ARENA_delfino_FIG1\"<\/p>\n

Le second mouvement de jambe, ex\u00e9cut\u00e9 quand vous avez termin\u00e9 la phase de traction, est plus long et plus puissant que le premier, il aide \u00e0 pousser vers le haut vos hanches qui ont \u00e9t\u00e9 \u00ab pouss\u00e9es vers le bas \u00bb par le mouvement de vos bras (fig. 2).<\/p>\n

\"ARENA_delfino_FIG2\"<\/p>\n

Ce geste tr\u00e8s long et tr\u00e8s \u00e9nergique, combin\u00e9 avec la partie finale de la traction avec vos bras, donne une plus grande vitesse vers l\u2019avant.<\/p>\n

Que se passe-t-il si vous n\u2019utilisez qu\u2019un seul mouvement de jambe ?<\/p>\n

Lorsque vous ne disposez pas d\u2019assez de force pour repousser avec vos bras, vos mains sortent de l\u2019eau \u00e0 mi-chemin du mouvement et vous n\u2019avez pas le temps pour un second mouvement de jambe.<\/p>\n

Pour \u00e9viter ou pour corriger ce probl\u00e8me, vous devrez mettre l\u2019accent sur votre mouvement de traction avec les bras (et travailler votre mouvement de jambe) pour vous assurer que ce dernier se poursuive jusqu\u2019\u00e0 ce que vos deux bras soient compl\u00e8tement sortis de l\u2019eau, ce n\u2019est que l\u00e0 que vous pourrez commencer la phase de r\u00e9cup\u00e9ration.<\/p>\n

Si vous trouvez ce mouvement \u00e9puisant, r\u00e9duisez la longueur des diff\u00e9rentes parties de votre mouvement, d\u00e9tendez un bras \u00e0 la fois et rallongez vos r\u00e9cup\u00e9rations.<\/p>\n

Puisque vous consacrez r\u00e9guli\u00e8rement du temps \u00e0 apprendre \u00e0 nager le papillon, voici un exercice technique assez simple qui vous permettra de vous entra\u00eener correctement sans vous \u00e9puiser et qui vous permettra de vous concentrer au maximum sur la dur\u00e9e de la traction de vos bras et sur la force de votre mouvement de jambes.<\/p>\n\n\n\n\n
Exercice<\/td>\nR\u00e9cup\u00e9ration<\/td>\nM\u00e9thode d\u2019entrainement<\/td>\n<\/tr>\n
2 x (16 x 25 + 200 jambes)<\/td>\n20 secondes entre les r\u00e9p\u00e9titions 25 m \u2013 1 minute entre les \u00e9tapes<\/td>\n\u00a01.<\/strong> papillon en utilisant seulement le bras droit, l\u2019autre bras le long du corps
\n2.<\/strong> nage libre lente
\n3.<\/strong> papillon en utilisant seulement le bras gauche, l\u2019autre bras le long du corps
\n4.<\/strong> nage dos lente
\n5.<\/strong> papillon lent avec le mouvement le plus long possible
\n6.<\/strong> nage dos lente
\n7.<\/strong> papillon \u00e0 vitesse maximale pendant 12,5 m + 12,5 m de nage libre lente
\n8.<\/strong> nage dos lente<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\"ARENA_butterfly_GIF\"<\/p>\n

 <\/p>\n

Une fois que vous aurez appris \u00e0 coordonner vos bras et vos jambes correctement et que vous serez assez fort pour tirer avec vos mains, nager le papillon sera un jeu d\u2019enfant.<\/p>\n

—————<\/p>\n

Vous cherchez le maillot de bain id\u00e9al pour vos propres besoins\u00a0? Jetez un \u0153il par ici\u00a0!\u00a0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Comme nous l\u2019avons d\u00e9j\u00e0 soulign\u00e9, le papillon est l\u2019une des nages les plus compliqu\u00e9es \u00e0 ex\u00e9cuter, elle demande plus d\u2019endurance, une grande souplesse et une meilleure coordination. Les deux premi\u00e8res …<\/p>\n","protected":false},"author":1372,"featured_media":3508,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[],"acf":[],"yoast_head":"\nPapillon : l\u2019importance du mouvement de jambes - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Le papillon est l\u2019une des nages les plus compliqu\u00e9es \u00e0 ex\u00e9cuter, elle demande plus d\u2019endurance, une grande souplesse et une meilleure coordination ...\" \/>\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\/papillon-limportance-du-mouvement-de-jambes\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Papillon : l\u2019importance du mouvement de jambes - 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