{"id":70054,"date":"2017-04-04T00:00:00","date_gmt":"2017-04-04T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/planning-dentrainement-pour-ceux-qui-nont-pas-le-temps\/"},"modified":"2017-04-04T00:00:00","modified_gmt":"2017-04-04T00:00:00","slug":"planning-dentrainement-pour-ceux-qui-nont-pas-le-temps","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/planning-dentrainement-pour-ceux-qui-nont-pas-le-temps\/","title":{"rendered":"Planning d&rsquo;entra\u00eenement pour ceux qui n&rsquo;ont pas le temps ! [2\u00e8me partie]"},"content":{"rendered":"<p><strong>Combinaison de remise en forme et de natation dans et au bord de la piscine pour les d\u00e9butants et les nageurs press\u00e9s.<\/strong><\/p>\n<p>Voici une autre s\u00e9ance d\u2019entrainement bas\u00e9e sur une combinaison d&rsquo;exercices physiques hors de l&rsquo;eau et d\u2019exercices dans la piscine (<a href=\"https:\/\/www.arenawaterinstinct.com\/fr_fr\/community\/forme-beaute-et-bien-etre\/plan-dentrainement-pour-ceux-qui-nont-pas-le-temps\/\" target=\"_blank\" rel=\"noopener noreferrer\">lire la suite<\/a>).<\/p>\n<p>L&rsquo;id\u00e9e de base est la m\u00eame : au lieu d&rsquo;avoir \u00e0 d\u00e9cider entre nager ou aller \u00e0 la salle de sport car vous manquez de temps, vous combinez les deux en une seule session.<\/p>\n<p>Pour les exercices hors de la piscine, je conseille d&rsquo;utiliser un tapis pour le maintien.<\/p>\n<p>La s\u00e9ance d&rsquo;aujourd&rsquo;hui se compose d&rsquo;un premier \u00e9chauffement hors de la piscine pour pr\u00e9parer vos bras, \u00e9paules et jambes \u00e0 l&rsquo;entra\u00eenement. La deuxi\u00e8me partie se concentre sur vos muscles abdominaux sur la base d&rsquo;un circuit de quatre exercices dynamiques. L&rsquo;ensemble principal se compose de trois exercices qui vont travailler tous vos groupes musculaires principaux. Ces exercices doivent \u00eatre effectu\u00e9s en s\u00e9quence, selon la m\u00e9thode habituelle des s\u00e9ries et des r\u00e9p\u00e9titions.<\/p>\n<p>La quatri\u00e8me partie est enti\u00e8rement dans la piscine. Vous commencez par une nage lente \u00e0 l&rsquo;aide de vos bras et vos jambes.<\/p>\n<p>Puis vous poursuivez par une s\u00e9ance a\u00e9robie avec des r\u00e9p\u00e9titions de 50 m, nageant diff\u00e9rents coups et avec des temps de r\u00e9cup\u00e9ration diff\u00e9rents. Ensuite, il y a une s\u00e9ance d&rsquo;entra\u00eenement avec des mouvements de jambes rapides et un travail de vitesse, d&rsquo;abord en utilisant vos jambes et puis vos bras.<\/p>\n<p>Compl\u00e9tez ensuite la s\u00e9ance avec 10 minutes d&rsquo;\u00e9tirement pour vous d\u00e9tendre.<\/p>\n<p>Voici le plan de formation:<\/p>\n<p><strong>ECHAUFFEMENT HORS DE L\u2019EAU<\/strong>&nbsp;x2<\/p>\n<ul>\n<li><strong>Rotations des bras :<\/strong> 20 en avant avec le bras droit &#8211; 20 en avant avec le bras gauche &#8211; 20 en arri\u00e8re avec le bras droit &#8211; 20 en arri\u00e8re avec le bras gauche &#8211; 10 en avant avec les deux bras ensemble &#8211; 10 en arri\u00e8re avec les deux bras ensemble<\/li>\n<li><strong>Fentes :<\/strong> 10 fentes avant avec la jambe droite &#8211; 10 fentes avant avec la jambe gauche &#8211; 10 fentes lat\u00e9rales avec la jambe droite &#8211; 10 fentes lat\u00e9rales avec la jambe gauche<\/li>\n<\/ul>\n<p><strong>ABDOS&nbsp;<\/strong>x3<br \/>\n<em>20&Prime; d\u2019exercices, 5&Prime; de repos entre chaque exercice,&nbsp;1&rsquo;de repos \u00e0 la fin de chaque ensemble Abdos<\/em><\/p>\n<ul>\n<li>Battements de jambes sur le dos<\/li>\n<li>Crunch (enroulement vert\u00e9bral)<\/li>\n<li>Abdos avec torsion<\/li>\n<\/ul>\n<p><strong>ENSEMBLE PRINCIPAL<\/strong><br \/>\n<em>Pour chaque exercice :&nbsp;2&#215;2, 2&#215;4, 2&#215;6, 2&#215;8<\/em><\/p>\n<p>20\u201d de repos \u00e0 la fin de chaque s\u00e9rie,&nbsp;1\u2019 extra avant de passer \u00e0 l\u2019exercice suivant<\/p>\n<ul>\n<li>Pompes<strong>*<\/strong><\/li>\n<li>Squats avec les pieds pointant vers l\u2019ext\u00e9rieur<\/li>\n<li>Dips ou doubles-barres<br \/>\n(en posant les mains sur un banc ou un bloc de d\u00e9part) <strong>**<\/strong><\/li>\n<\/ul>\n<p><strong>*<\/strong> pour les rendre plus faciles, reposez vos bras sur un banc pour vous pencher vers l&rsquo;avant et diminuer la charge<br \/>\n<strong>**<\/strong> pour les rendre plus faciles, pliez vos jambes et placez vos pieds sur le sol<\/p>\n<p><strong>H2O<\/strong><\/p>\n<ul>\n<li>300m de nage lente<\/li>\n<li>200 m nage libre avec une bou\u00e9e de traction<\/li>\n<li>100m de dos crawl\u00e9 (seulement les battements de pieds)<\/li>\n<li>10x50m nage libre avec r\u00e9p\u00e9titions impairs (5 \u00ab\u00a0de r\u00e9cup\u00e9ration) et r\u00e9p\u00e9titions paires (10\u00a0\u00bb de r\u00e9cup\u00e9ration)<\/li>\n<li>100m de dos crawl\u00e9 (seulement les battements de pieds)<\/li>\n<li>4&#215;25 battements de jambes rapides (avec une planche si vous voulez) avec 20 \u00ab\u00a0de r\u00e9cup\u00e9ration<\/li>\n<li>100m de nage lente<\/li>\n<li>8&#215;25 mouvements de bras rapides avec une bou\u00e9e de traction (20&Prime; de r\u00e9cup\u00e9ration)<\/li>\n<li>300m de nage lente<\/li>\n<\/ul>\n<p><strong>REFROIDISSEMENT<\/strong><\/p>\n<p>10 minutes d\u2019\u00e9tirements<\/p>\n<p><a href=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/04\/Peu-de-temps-pour-l\u2019entra\u00eenement_partie2.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-44961 alignnone\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2016\/04\/download_FR-2.jpg\" alt=\"\" width=\"200\" height=\"80\"><\/a><\/p>\n<p>Profitez bien de votre entra\u00eenement !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Combinaison de remise en forme et de natation dans et au bord de la piscine pour les d\u00e9butants et les nageurs press\u00e9s. Voici une autre s\u00e9ance d\u2019entrainement bas\u00e9e sur une &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":4964,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10866,10998,10364,10600],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Planning d&#039;entra\u00eenement pour ceux qui n&#039;ont pas le temps ! [2\u00e8me partie] - 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\/planning-dentrainement-pour-ceux-qui-nont-pas-le-temps\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Planning d&#039;entra\u00eenement pour ceux qui n&#039;ont pas le temps ! [2\u00e8me partie] - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Combinaison de remise en forme et de natation dans et au bord de la piscine pour les d\u00e9butants et les nageurs press\u00e9s. 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