{"id":70000,"date":"2017-01-17T00:00:00","date_gmt":"2017-01-17T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/3-exercices-pour-travailler-les-jambes\/"},"modified":"2017-01-17T00:00:00","modified_gmt":"2017-01-17T00:00:00","slug":"3-exercices-pour-travailler-les-jambes","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/3-exercices-pour-travailler-les-jambes\/","title":{"rendered":"3 exercices pour travailler les jambes"},"content":{"rendered":"

Voici quelques exercices pour renforcer vos jambes, \u00e0 r\u00e9aliser sur le bord de la piscine ou directement dans l\u2019eau.<\/strong><\/p>\n

Nous avons d\u00e9j\u00e0 \u00e9voqu\u00e9 l\u2019importance des jambes pour les nageurs. La force motrice qu\u2019elles fournissent est essentielle, en particulier pour ceux qui visent \u00e0 atteindre un rythme rapide pendant un sprint. \u00c7a signifie qu\u2019il est crucial de consacrer une partie d\u2019une session d\u2019entrainement au renforcement de vos membres inf\u00e9rieurs. Aujourd\u2019hui, nous allons voir trois exercices \u00e0 r\u00e9aliser soit au bord de la piscine, soit dans l\u2019eau ou les deux \u00e0 la fois.<\/p>\n

1. Squats et sprint :<\/strong><\/p>\n

Placez vos pieds sur le bord de la piscine en tenant une planche dans vos mains. Cet exercice comprend une s\u00e9rie de squats suivie d\u2019une plong\u00e9e dans l\u2019eau et d\u2019un sprint de 15 m ou de 25 m.<\/p>\n

Voici un rappel de comment r\u00e9aliser un squat correct :<\/p>\n

– Position des pieds :<\/strong> tenez-vous debout en \u00e9cartant les pieds \u00e0 largeur d\u2019\u00e9paules, ou un peu plus.<\/p>\n

– Dos\/colonne vert\u00e9brale :<\/strong> pendant que vous vous accroupissez et vous relevez, assurez-vous que votre colonne vert\u00e9brale reste en position neutre.<\/p>\n

– Ne soulevez pas vos talons<\/strong> et assurez-vous de pousser avec les talons et la plante des pieds. Une erreur fr\u00e9quente consiste \u00e0 pousser avec les orteils en soulevant juste les talons.<\/p>\n

– Genoux :<\/strong> une autre erreur fr\u00e9quente c\u2019est de plier les genoux trop loin vers l\u2019avant pendant l\u2019exercice, mettant ainsi trop de pression sur les articulations du genou. D\u00e9placez vos hanches vers l\u2019arri\u00e8re comme si vous \u00e9tiez assis sur une chaise invisible, vous assurant que vos genoux n\u2019aillent pas plus loin que vos orteils.<\/p>\n

– Essayez toujours de vous accroupir dans une position parall\u00e8le<\/strong>, autrement dit jusqu\u2019\u00e0 ce que vos hanches soient au m\u00eame niveau que vos genoux (et donc parall\u00e8les).<\/p>\n

Utilisez la planche pour maintenir l\u2019\u00e9quilibre en r\u00e9alisant les squats, et lorsque vous plongez dans l\u2019eau commencez imm\u00e9diatement \u00e0 donner des coups de pied puissants avec les jambes. Si vous souhaitez travailler votre mouvement de jambe de brasse, faites les squats avec vos pieds qui pointent vers l\u2019ext\u00e9rieur. Pour rendre cet exercice plus difficile, tenez la planche comme une \u00ab\u2009pierre tombale\u2009\u00bb, en donnant des coups de jambe pendant les sprints, c\u2019est \u00e0 dire perpendiculaire \u00e0 l\u2019eau et au minimum \u00e0 moiti\u00e9 sous l\u2019eau afin de cr\u00e9er de la r\u00e9sistance…<\/p>\n

5 s\u00e9ries de 10-12 squats + un sprint 15\/25 m. Nagez tranquillement 50\/100 m entre les s\u00e9ries pour r\u00e9cup\u00e9rer ou reposez-vous pendant 1 minute et 30 secondes.<\/p>\n

2. Sauts dans l\u2019eau :<\/strong><\/p>\n

L\u2019eau doit \u00eatre profonde d\u2019environ 1,20 \u00e0 1,50 m pour r\u00e9aliser cet exercice. Il vous suffit de sauter vers le haut (le plus haut possible) avec moins de risques de blessures puisque vous \u00eates la moiti\u00e9 sous l\u2019eau. Utilisez vos bras pour pousser vers le haut pendant que vous sautez.<\/p>\n

5 s\u00e9ries de 12 sauts avec 50\/100 m de nage tranquille avec les jambes seules entre les s\u00e9ries.<\/p>\n

[vc_row][vc_column width=\u00a0\u00bb1\/1″][vc_video link=\u00a0\u00bbhttps:\/\/www.youtube.com\/watch?v=Jvx0fKrTbfE\u00a0\u00bb][\/vc_column][\/vc_row]<\/p>\n

 <\/p>\n

3.\u00a0<\/strong>Jambes verticales :<\/strong><\/p>\n

L\u2019eau doit faire au moins 2 m de profondeur pour cet exercice. L\u2019exercice consiste \u00e0 r\u00e9sister \u00e0 la force de gravit\u00e9 simplement en utilisant le mouvement de vos jambes. Cela signifie que votre corps reste \u00e0 la verticale plut\u00f4t que dans une position horizontale classique et ne se d\u00e9place pas vers l\u2019avant. Vous pouvez utiliser le mouvement de jambes de papillon ou de freestyle\/nage dos, selon vos besoins\/maitrise. Pour rendre cet exercice plus difficile levez vos bras hors de l\u2019eau : plus ils seront hors de l\u2019eau plus important sera l\u2019effet de la gravit\u00e9.<\/p>\n

Vous pouvez utiliser des palmes pour commencer.<\/p>\n

4 s\u00e9ries de 30 secondes et 1 minute de repos ou 6 s\u00e9ries de longueur croissante (2×10 sec, 2×20 sec, 2×30 sec) avec 1 minute de repos.<\/p>\n

[vc_row][vc_column width=\u00a0\u00bb1\/1″][vc_video link=\u00a0\u00bbhttps:\/\/www.youtube.com\/watch?v=rnY2u202y4Q\u00a0\u00bb][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

Voici quelques exercices pour renforcer vos jambes, \u00e0 r\u00e9aliser sur le bord de la piscine ou directement dans l\u2019eau. Nous avons d\u00e9j\u00e0 \u00e9voqu\u00e9 l\u2019importance des jambes pour les nageurs. La …<\/p>\n","protected":false},"author":1320,"featured_media":4810,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10866,11084,11092,11164],"acf":[],"yoast_head":"\n3 exercices pour travailler les jambes - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Voici quelques exercices pour renforcer vos jambes, \u00e0 r\u00e9aliser sur le bord de la piscine ou directement dans l\u2019eau.\" \/>\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\/3-exercices-pour-travailler-les-jambes\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 exercices pour travailler les jambes - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Voici quelques exercices pour renforcer vos jambes, \u00e0 r\u00e9aliser sur le bord de la piscine ou directement dans l\u2019eau.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/3-exercices-pour-travailler-les-jambes\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-17T00:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/leg_post.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"418\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Manuele Trezzi\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Manuele Trezzi\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/3-exercices-pour-travailler-les-jambes\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/3-exercices-pour-travailler-les-jambes\/\"},\"author\":{\"name\":\"Manuele Trezzi\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/a1fdf2b3526f1c93996285148ccceaef\"},\"headline\":\"3 exercices pour travailler les jambes\",\"datePublished\":\"2017-01-17T00:00:00+00:00\",\"dateModified\":\"2017-01-17T00:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/3-exercices-pour-travailler-les-jambes\/\"},\"wordCount\":690,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"keywords\":[\"entrainement\",\"Exercice\",\"jambes\",\"Planche\"],\"articleSection\":[\"Conseils de pro\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/3-exercices-pour-travailler-les-jambes\/\",\"url\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/3-exercices-pour-travailler-les-jambes\/\",\"name\":\"3 exercices pour travailler les jambes - 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