{"id":70042,"date":"2020-07-03T16:00:00","date_gmt":"2020-07-03T14:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/ameliorez-votre-dos-crawle\/"},"modified":"2020-07-03T16:13:23","modified_gmt":"2020-07-03T14:13:23","slug":"ameliorez-votre-dos-crawle","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/ameliorez-votre-dos-crawle\/","title":{"rendered":"Am\u00e9liorez votre dos crawl\u00e9 !"},"content":{"rendered":"<h2>Voulez-vous am\u00e9liorer votre technique du dos crawl\u00e9 ? Suivez ce planning !<\/h2>\n<p>Le dos crawl\u00e9 est la nage la plus \u00e9trange pour un nageur amateur, parce qu\u2019elle implique d\u2019aller \u00ab en arri\u00e8re \u00bb sans voir o\u00f9 on va. Parfois on ne fait plus attention aux points de r\u00e9f\u00e9rence sur le plafond des piscines. C\u2019est vrai ! Car les plafonds sont pleins de marques pour vous aider \u00e0 nager droit \u2014 ou tout au moins \u00e0 essayer \u2014 et les drapeaux plac\u00e9s \u00e0 5 m\u00e8tres de chaque extr\u00e9mit\u00e9 de la piscine sont \u00e9galement l\u00e0 pour nous faire savoir que nous sommes sur le point de terminer (ou de faire demi-tour).<\/p>\n<p>Le dos crawl\u00e9 peut \u00eatre d\u00e9compos\u00e9 en deux phases\u00a0: phase d\u2019appui\/traction et pouss\u00e9e. C\u2019est un mouvement cyclique ininterrompu.\u00a0 La rotation des \u00e9paules est \u00e9galement d\u2019une importance vitale.<\/p>\n<h3>Voici notre suggestion pour une courte session d\u2019entra\u00eenement :<\/h3>\n<h4>Echauffement<\/h4>\n<ul>\n<li>300m d\u2019\u00e9chauffement<\/li>\n<\/ul>\n<h4>Nage stable plus\u00a0exercices techniques<\/h4>\n<ul>\n<li>200m avec 25 m dos et 25 brasse<\/li>\n<\/ul>\n<ul>\n<li>2&#215;25 dos jambes seulement avec vos bras le long du corps pendant que vous effectuez un mouvement de roulement.<\/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\/lw99vbNSU7A\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>2&#215;25 en d\u00e9pla\u00e7ant un seul bras et l\u2019autre qui reste fixe le long du corps, roulez correctement pendant que votre bras mobile entre et sort de l\u2019eau.<\/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\/-RKXsTsMoJA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>2&#215;25 avec vos bras au repos et \u00e9tendus vers le plafond, d\u00e9placez-les en alternance en touchant votre main \u00e0 la fin de chaque mouvement complet, puis changez de bras.<\/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\/3ECTpA5BG18\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>2&#215;25 avec un bras le long du corps et l\u2019autre \u00e9tendu pr\u00e8s de votre t\u00eate et reposant sur l\u2019eau, et avec votre corps presque tourn\u00e9 sur le c\u00f4t\u00e9, croisez les bras et reposez sur l\u2019autre flanc.<\/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\/hydRop_6NVA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h4>Session principale<\/h4>\n<ul>\n<li>5&#215;50 m dos<\/li>\n<li>8&#215;50 nage libre<\/li>\n<\/ul>\n<h4>Relaxation<\/h4>\n<ul>\n<li>100 lents<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Comme vous pouvez le voir, la session se r\u00e9partit comme suit : <strong>\u00e9chauffement<\/strong> (300),<strong> nage stable<\/strong> (200) plus exercices, <strong>session principale<\/strong> (5&#215;50 + 8&#215;50), <strong>relaxation<\/strong> (100). Suivez toujours cette routine de base.<\/p>\n<p>Comme nous l\u2019avons d\u00e9j\u00e0 sugg\u00e9r\u00e9, avant de commencer votre \u00e9chauffement nous vous conseillons de faire des exercices d\u2019\u00e9tirement simples (nous allons les voir dans un autre article), en particulier pour vos \u00e9paules.<\/p>\n<p>Profitez de votre entra\u00eenement&#8230; \u00e0 reculons !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Voulez-vous am\u00e9liorer votre technique du dos crawl\u00e9 ? Suivez ce planning ! Le dos crawl\u00e9 est la nage la plus \u00e9trange pour un nageur amateur, parce qu\u2019elle implique d\u2019aller \u00ab &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":80906,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10866,11084,10364,11104,12562],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Am\u00e9liorez votre dos crawl\u00e9 ! - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Comme vous pouvez le voir, la session se r\u00e9partit comme suit : \u00e9chauffement (300), nage stable (200) plus exercices, session principale (5x50 + 8x50), relaxation (100). 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