{"id":69902,"date":"2017-12-12T00:00:00","date_gmt":"2017-12-12T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/papillon-que-la-force-soit-avec-vous\/"},"modified":"2017-12-12T00:00:00","modified_gmt":"2017-12-12T00:00:00","slug":"papillon-que-la-force-soit-avec-vous","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/papillon-que-la-force-soit-avec-vous\/","title":{"rendered":"Papillon : que la force soit avec vous !"},"content":{"rendered":"<p><strong>Exercices de musculation, en force et en endurance.<\/strong><\/p>\n<p>Le papillon est, sans l\u2019ombre d\u2019un doute, la nage la plus consommatrice d\u2019\u00e9nergie.<\/p>\n<p>Vous consommez deux fois plus de (kilo) calories en nageant le papillon qu\u2019en nageant la nage libre.<\/p>\n<p>Pour cette raison et \u00e0 cause de la sym\u00e9trie du mouvement des bras lors de cette nage, et aussi en raison des larges groupes musculaires impliqu\u00e9s, la nage papillon est souvent utilis\u00e9e pour d\u00e9velopper la force, m\u00eame lorsque le nageur ne vise pas de r\u00e9sultat sp\u00e9cifique sur cette nage. Deux types de forces peuvent \u00eatre d\u00e9velopp\u00e9s \u00e0 l\u2019aide des exercices que nous vous proposons ici&nbsp;: la force maximale et la force d\u2019endurance.<\/p>\n<p><strong>En ce qui concerne le premier cas, les exercices sont \u00e0 effectuer \u00e0 la vitesse maximale des bras et \u00e0 la pouss\u00e9e maximale&nbsp;:<\/strong><\/p>\n<ul>\n<li>4\/5 tractions sur le bord de la piscine + 12,5 \/ 15m papillon&nbsp;\u00e0 r\u00e9p\u00e9ter 6 \u00e0 8 fois avec une r\u00e9cup\u00e9ration de 45 secondes \u00e0 1 minute.<\/li>\n<li>sprints 15m papillon portant une ceinture de plong\u00e9e (5kg)&nbsp;\u00e0 r\u00e9p\u00e9ter 4 \u00e0 6 fois avec 1 minute de r\u00e9cup\u00e9ration.<\/li>\n<li>sprints 15m papillon avec palmes, jambes nage libre et la t\u00eate hors de l\u2019eau&nbsp;; r\u00e9cup\u00e9ration de 45 secondes \u00e0 1 minute.<\/li>\n<li>Nagez le papillon avec des palmes et en faisant des r\u00e9p\u00e9titions de 25m, vos pieds \u00e9tant li\u00e9s ensemble, \u00e0 moyenne intensit\u00e9 et avec une forte acc\u00e9l\u00e9ration des bras qui part au moment o\u00f9 vos bras sont au niveau de votre ventre, jusqu\u2019\u00e0 ce que la phase de pouss\u00e9e soit enti\u00e8rement termin\u00e9e. R\u00e9p\u00e9tez cet exercice 8 fois avec une r\u00e9cup\u00e9ration de 25 \u00e0 30 secondes.<\/li>\n<\/ul>\n<p><strong>En ce qui concerne la force d\u2019endurance, les exercices sont \u00e0 effectuer \u00e0 faible intensit\u00e9 et avec une extension de bras maximale&nbsp;:<\/strong><\/p>\n<ul>\n<li>Nagez le papillon pendant au moins 20 minutes avec des r\u00e9p\u00e9titions de 25m-50m ou 75m (au plus) avec un repos de 15\/20\/25 secondes.<\/li>\n<li>Nagez le papillon avec un pullbuoy en faisant 6\/7 mouvements de bras \u00e0 chaque longueur (25m).<\/li>\n<li>Nagez avec un pullbuoy en faisant des r\u00e9p\u00e9titions en surdistance (500m-1000m) en alternat la nage dos, la nage libre et la nage papillon (par exemple : 1 x 600 avec 25m papillon et 50m nage libre).<\/li>\n<li>Nagez le papillon en faisant 6\/7 mouvements de bras \u00e0 chaque longueur jusqu\u2019\u00e0 \u00e9puisement, pendant environ 20 minutes&nbsp;: commencez \u00e0 nager avec une intensit\u00e9 mod\u00e9r\u00e9e et arr\u00eatez-vous lorsque vous ne pourrez plus lever les bras, reposez-vous pendant 1 minute puis recommencez \u00e0 nager \u00e0 nouveau jusqu\u2019\u00e0 la fin du temps programm\u00e9.<\/li>\n<\/ul>\n<p>Ce type d\u2019entrainement doit \u00eatre r\u00e9alis\u00e9 pendant les 60\/90 premiers jours de votre programme annuel, puis \u00eatre r\u00e9p\u00e9t\u00e9 de temps en temps tout au long de l\u2019ann\u00e9e.<\/p>\n<p>Tout en \u00e9tant essentielle pour une bonne m\u00e9canique corporelle et de bons r\u00e9sultats, la force est extr\u00eamement importante pour votre sant\u00e9, alors pourquoi ne pas essayer ces exercices&nbsp;?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercices de musculation, en force et en endurance. Le papillon est, sans l\u2019ombre d\u2019un doute, la nage la plus consommatrice d\u2019\u00e9nergie. Vous consommez deux fois plus de (kilo) calories en &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":4052,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10956],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Papillon : que la force soit avec vous ! - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Papillon : exercices de musculation, en force et en endurance.\" \/>\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-que-la-force-soit-avec-vous\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Papillon : que la force soit avec vous ! 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