{"id":70046,"date":"2017-03-21T00:00:00","date_gmt":"2017-03-21T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/6-conseils-pour-ameliorer-vos-mouvements-de-jambes-en-natation\/"},"modified":"2017-03-21T00:00:00","modified_gmt":"2017-03-21T00:00:00","slug":"6-conseils-pour-ameliorer-vos-mouvements-de-jambes-en-natation","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/non-classifiee\/6-conseils-pour-ameliorer-vos-mouvements-de-jambes-en-natation\/","title":{"rendered":"6 conseils pour am\u00e9liorer vos mouvements de jambes en natation"},"content":{"rendered":"<p>La saison des triathlons est presque arriv\u00e9e. Beaucoup d&rsquo;entre vous auront pass\u00e9 l&rsquo;hiver \u00e0 se concentrer sur leur technique de nage, mais combien d&rsquo;entre vous seront vraiment en mesure de transf\u00e9rer les comp\u00e9tences acquises dans la piscine \u00e0 vos courses de triathlon ? Voici quelques pr\u00e9cieux conseils qui pourraient vous aider \u00e0 am\u00e9liorer vos battements de jambes dans les courses.<\/p>\n<p><strong>1. Nagez \u00e0 l\u2019horizontale et gardez votre \u00e9quilibre.<\/strong> Vous savez d\u00e9j\u00e0 que lorsque l\u2019on nage on se heurte \u00e0 une r\u00e9sistance incroyablement forte pour pouvoir avancer dans l\u2019eau. Pour r\u00e9duire cette r\u00e9sistance un maximum, il est conseill\u00e9 d&rsquo;\u00eatre aussi horizontal que possible dans l&rsquo;eau. Assurez-vous que votre t\u00eate n&rsquo;est jamais trop haute, en particulier pendant la respiration. Ne faites pas trop tourner votre corps, sinon vos mouvements de bras seront moins efficaces. Enfin, \u00e9tendez bien vos jambes, ne pliez pas trop vos genoux et essayer de d\u00e9tendre compl\u00e8tement vos orteils.<\/p>\n<p><strong>2. Ne battez pas trop violemment des jambes. <\/strong>Si vous avez une bonne technique de natation, vos battements de jambes seront d\u2019une grande aide. A contrario un mauvais battement de jambes pourrait vous ralentir, ce qui entra\u00eenerait une consommation excessive d&rsquo;oxyg\u00e8ne et vous ferait vous sentir plus fatigu\u00e9.<\/p>\n<ul>\n<li>Une bonne astuce technique consiste \u00e0 utiliser un pullbuoy pour apprendre la position correcte du corps pendant l\u2019entra\u00eenement. Une fois que vous avez appris la position correcte, vous pouvez alors commencer \u00e0 apprendre le mouvement ad\u00e9quat, \u00e9ventuellement en utilisant des palmes pour commencer.<\/li>\n<\/ul>\n<p><strong>3. Faites attention \u00e0 votre technique<\/strong>. Gardez vos coudes hauts pendant les phases de r\u00e9cup\u00e9ration et de pouss\u00e9e. Gardez vos bras tendus et tourner votre corps pendant la phase de r\u00e9cup\u00e9ration. Au d\u00e9but du mouvement, faites pivoter vos hanches et vos \u00e9paules vers le bas pour obtenir une meilleure traction. Pendant la phase de traction, vos \u00e9paules et vos hanches tourneront vers le haut pour compl\u00e9ter la course.<\/p>\n<p><strong>4. Respirez plus souvent.<\/strong> La respiration bilat\u00e9rale est la meilleure m\u00e9thode pour un triathlon. La respiration bilat\u00e9rale signifie respirer tous les trois coups ou, en d&rsquo;autres termes, \u00eatre capable de respirer des deux c\u00f4t\u00e9s de votre corps. Cela garantit une course plus \u00e9quilibr\u00e9e et am\u00e9liore la propulsion avant. Comme mentionn\u00e9 ci-dessus, la respiration bilat\u00e9rale permet un meilleur \u00e9quilibre et donc une moindre rotation des \u00e9paules, ce qui signifie \u00e9galement une plus grande propulsion avant.<\/p>\n<p><strong>5. Entra\u00eenez-vous pour am\u00e9liorer les comp\u00e9tences que vous utiliserez lors de la nage en eau libre, <\/strong>en int\u00e9grant quelques exercices de base dans vos sessions\u00a0:<\/p>\n<ul>\n<li><strong>Le Tarzan<\/strong>: crawl avec la t\u00eate relev\u00e9e. Cela aidera \u00e0 renforcer votre cou et vous apprendra \u00e0 chercher les rep\u00e8res tels que les bou\u00e9es.<\/li>\n<li><strong>Nagez sans propulsion au mur pour les virages\u00a0: <\/strong>faits des longueurs (de 400 \u00e0 1000 m) sans faire de virages normaux. Lorsque vous vous approchez du mur de la piscine, tournez sans vous propulser, en utilisant juste la force dans vos bras et vos jambes.<\/li>\n<\/ul>\n<p><strong>6. Entra\u00eenez-vous. <\/strong>M\u00eame si la natation est consid\u00e9r\u00e9e comme la moins importante des trois disciplines dans un triathlon, vous devez pouvoir quitter l\u2019eau en \u00e9tant encore en forme. Si vous entra\u00eener seul vous ennuie, trouver un groupe avec qui pratiquer la natation. Si, d&rsquo;autre part, vous n\u2019arrivez pas \u00e0 vous entra\u00eener avec un groupe, ayez un planning de formation tr\u00e8s pr\u00e9cis en t\u00eate lorsque vous abordez vos sessions en solo. Incorporez des ensembles soigneusement structur\u00e9s pour briser la monotonie, en variant votre vitesse et la distance parcourue.<\/p>\n<p>Profitez bien de vos entra\u00eenements\u00a0!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La saison des triathlons est presque arriv\u00e9e. Beaucoup d&rsquo;entre vous auront pass\u00e9 l&rsquo;hiver \u00e0 se concentrer sur leur technique de nage, mais combien d&rsquo;entre vous seront vraiment en mesure de &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":12050,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[10158],"tags":[10866,11084,10406,10364,11104,2212],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 conseils pour am\u00e9liorer vos mouvements de jambes en natation - 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:\/\/openwater.arenawaterinstinct.com\/fr\/triathlon-longue-distance\/6-conseils-pour-ameliorer-vos-mouvements-de-jambes-en-natation\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 conseils pour am\u00e9liorer vos mouvements de jambes en natation - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"La saison des triathlons est presque arriv\u00e9e. 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