{"id":69980,"date":"2016-12-16T00:00:00","date_gmt":"2016-12-16T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/sentrainer-avec-une-medecine-ball\/"},"modified":"2020-05-25T11:59:01","modified_gmt":"2020-05-25T09:59:01","slug":"sentrainer-avec-une-medecine-ball","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/sentrainer-avec-une-medecine-ball\/","title":{"rendered":"S\u2019entra\u00eener avec une m\u00e9decine-ball"},"content":{"rendered":"<p><strong>D\u00e9couvrez comment tirer le meilleur parti de ce bon vieil accessoire pour am\u00e9liorer votre technique de nage\u00a0!<\/strong><\/p>\n<p>Une m\u00e9decine-ball est un moyen tr\u00e8s polyvalent pour varier, am\u00e9liorer et rendre votre entra\u00eenement de natation \u00ab\u00a0hors de l\u2019eau\u00a0\u00bb plus efficace.<\/p>\n<p>En remontant dans le temps, on trouve il y a 3000 ans une premi\u00e8re r\u00e9f\u00e9rence aux m\u00e9decine-balls en Perse, o\u00f9 les lutteurs utilisaient de lourds ballons remplis de sable pour s\u2019entrainer. Dans la Gr\u00e8ce antique, le p\u00e8re de la m\u00e9decine, Hippocrate, fabriquait des balles avec des couches de peaux d\u2019animaux \u00e0 des fins de r\u00e9\u00e9ducation m\u00e9dicale. Le nom provient d\u2019une signification diff\u00e9rente du mot \u00ab\u00a0m\u00e9decine\u00a0\u00bb qui \u00e9tait un synonyme de sant\u00e9.<\/p>\n<p>Fr\u00e9quemment utilis\u00e9e \u00e0 des fins de r\u00e9\u00e9ducation, la m\u00e9decine-ball est un accessoire polyvalent que vous pouvez utiliser pour effectuer toute sorte d\u2019exercice. \u00c7a peut \u00e9galement \u00eatre un moyen id\u00e9al pour augmenter la charge \u00e0 l\u2019entra\u00eenement quand on travaille avec de jeunes enfants. De mani\u00e8re g\u00e9n\u00e9rale, elles sont de la m\u00eame taille qu\u2019un ballon de basket (mais peuvent \u00eatre plus petites\/plus grandes) et peuvent peser entre 1 et 10\/12 kg.<\/p>\n<p>De mani\u00e8re g\u00e9n\u00e9rale, aucune session d\u2019entrainement ne consiste \u00e0 juste se servir d\u2019une m\u00e9decine-ball, qui sera en fait utilis\u00e9e pour des exercices bien sp\u00e9cifiques. On l\u2019utilise en fait souvent pour l\u2019entra\u00eenement en force, tellement important dans la natation. Un exercice \u00e0 l\u2019aide d\u2019une m\u00e9decine-ball (travaillant sur le m\u00eame groupe musculaire) s\u2019effectue directement apr\u00e8s un autre exercice. Les m\u00e9decine-balls sont souvent utilis\u00e9es dans le cadre d\u2019un entra\u00eenement en circuit int\u00e9grant des exercices sp\u00e9cifiques pour la natation.<\/p>\n<p>Une m\u00e9decine-ball est principalement utilis\u00e9e lors des exercices impliquant le poids corporel, et puisque cela signifie in\u00e9vitablement une surcharge, vous devez faire tr\u00e8s attention \u00e0 la fa\u00e7on dont vous l\u2019utilisez.<\/p>\n<p>Voyons quelques exercices pour tous les muscles utilis\u00e9s lors de la natation, qui peuvent \u00eatre r\u00e9alis\u00e9s en une seule s\u00e9rie ou en combinaison avec un autre exercice.<\/p>\n<p><strong>La partie sup\u00e9rieure du corps se tourne en position assise avec les jambes soulev\u00e9es<\/strong> \u2014 \u00e0 partir de la position assise, fl\u00e9chissez vos jambes et soulevez vos pieds du sol tout en tendant les muscles de votre abdomen. De cette position, en tenant la m\u00e9decine-ball dans vos mains, tournez le buste vers la droite et puis la gauche, touchez le sol avec la m\u00e9decine-ball pr\u00e8s de vos hanches \u2014 3\/4 s\u00e9ries de 10 mouvements de chaque c\u00f4t\u00e9.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/qi5GG5gVigw\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Presse avant\/arri\u00e8re<\/strong> \u2014 en commen\u00e7ant soit \u00e0 partir de la position debout ou couch\u00e9e, avec une m\u00e9decine-ball tenue pr\u00e8s de votre poitrine, poussez avec vos bras pour lancer la balle contre un mur ou vers le haut (avec l\u2019aide de quelqu\u2019un) aussi rapidement que possible, attrapez la balle et r\u00e9p\u00e9tez \u2014 3\/4 s\u00e9ries de 10 r\u00e9p\u00e9titions \u2014 peut aussi \u00eatre effectu\u00e9 apr\u00e8s apr\u00e8s une s\u00e9rie de pompes.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/xbqgbhX4Uw8\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Jet au plancher par dessus la t\u00eate<\/strong> \u2014 commencez avec le ballon au-dessus de votre t\u00eate et vos bras \u00e9tendus puis jetez la m\u00e9decine-ball contre le sol aussi fort que possible, en utilisant les deux mains ou une main seulement, simulant ainsi la phase sous-marine du mouvement de bras \u2014 3\/4 s\u00e9ries de 10 reps \u2014 peut aussi \u00eatre effectu\u00e9 apr\u00e8s une s\u00e9rie de tractions (assist\u00e9es).<\/p>\n<p>&nbsp;<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/EVJQDXAaD24\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Squats<\/strong> \u2014 faites un squat en tenant la m\u00e9decine-ball avec votre bras \u00e9tendu horizontalement devant vous \u2014 3\/4 s\u00e9ries de 8 reps.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/moSmAvykHQk\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>Vous pouvez \u00e9galement effectuer ces 4 exercices ensemble comme circuit. Faites 3\/4 circuits commen\u00e7ant par des exercices de 15 et 10 secondes, augmentant progressivement la dur\u00e9e des exercices de 5\/10 secondes pour chaque circuit.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00e9couvrez comment tirer le meilleur parti de ce bon vieil accessoire pour am\u00e9liorer votre technique de nage\u00a0! Une m\u00e9decine-ball est un moyen tr\u00e8s polyvalent pour varier, am\u00e9liorer et rendre votre &hellip;<\/p>\n","protected":false},"author":1320,"featured_media":4726,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10866,11084,12586,10364],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>S\u2019entra\u00eener avec une m\u00e9decine-ball - The arena swimming blog<\/title>\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\/sentrainer-avec-une-medecine-ball\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S\u2019entra\u00eener avec une m\u00e9decine-ball - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"D\u00e9couvrez comment tirer le meilleur parti de ce bon vieil accessoire pour am\u00e9liorer votre technique de nage\u00a0! 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