{"id":70078,"date":"2017-05-09T00:00:00","date_gmt":"2017-05-09T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/peu-de-temps-pour-sentrainer-voici-quelques-exercices-pour-vous-3eme-partie\/"},"modified":"2017-05-09T00:00:00","modified_gmt":"2017-05-09T00:00:00","slug":"peu-de-temps-pour-sentrainer-voici-quelques-exercices-pour-vous-3eme-partie","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/peu-de-temps-pour-sentrainer-voici-quelques-exercices-pour-vous-3eme-partie\/","title":{"rendered":"Peu de temps pour s\u2019entra\u00eener ? Voici quelques exercices pour vous ! [3\u00e8me partie]"},"content":{"rendered":"<p><strong>S\u00e9ance d&rsquo;entra\u00eenement physique et de natation directement au bord de la piscine pour les d\u00e9butants et les personnes press\u00e9es<\/strong><\/p>\n<p>Voici notre troisi\u00e8me \u00abconseil d&rsquo;entra\u00eenement\u00bb pour tous ceux qui ne peuvent allouer que quelques heures par semaine \u00e0 leur pratique sportive. L&rsquo;id\u00e9e est de combiner les exercices de conditionnement physique avec l&rsquo;entra\u00eenement dans l&rsquo;eau. Le b\u00e9n\u00e9fice de cette technique est que lorsque l\u2019on nage juste apr\u00e8s avoir effectu\u00e9 des exercices physiques, le corps est id\u00e9alement pr\u00e9par\u00e9 pour la natation.<\/p>\n<p>Aujourd\u2019hui, on se concentre sur les jambes \u00e0 la fois hors de l&rsquo;eau et dans la piscine. Ces exercices physiques ne sont pas recommand\u00e9s pour les personnes ayant des probl\u00e8mes de genoux.<\/p>\n<p>Si vos genoux ou une autre partie de votre corps vous fait mal, mais que vous souhaitez n\u00e9anmoins effectuer ces exercices, mon conseil consiste \u00e0 effectuer de courts mouvements afin de ne pas surcharger vos articulations. <strong>Vous aurez besoin d&rsquo;un ensemble de palmes pour la partie aquatique de l\u2019entra\u00eenement.<\/strong><\/p>\n<p>Pour commencer, r\u00e9chauffez vos muscles en effectuant des exercices de mobilit\u00e9 pour le haut et le bas de votre corps.<\/p>\n<p>Couch\u00e9 sur le ventre, faites un ensemble d&rsquo;exercices qui travaillent vraiment vos muscles des cuisses.<\/p>\n<p>La partie principale de la session est un circuit de quatre exercices qui vous fera utiliser tous les muscles de vos membres inf\u00e9rieurs.<\/p>\n<p>Dans l&rsquo;eau, nous vous sugg\u00e9rons d&rsquo;alterner les \u00e9pisodes de nage rapide \u00e0 l&rsquo;aide de vos jambes (avec ou sans palmes) avec des sessions plus calmes.<\/p>\n<p>Terminez avec des \u00e9tirements, en particulier pour votre dos et la partie inf\u00e9rieure de votre corps.<\/p>\n<p>Voici le tableau des exercices.<\/p>\n<p><strong>Oh, et ne soyez pas surpris si vous trouvez plus dur que d&rsquo;habitude de sortir du lit le lendemain !<\/strong><\/p>\n<p><strong>ECHAUFFEMENT TERRESTRE<\/strong> x2<\/p>\n<ul>\n<li><strong>Rotation des bras :<\/strong> 20 vers l\u2019avant, bras droit &#8211; 20 vers l\u2019avant, bras gauche &#8211; 20 vers l&rsquo;arri\u00e8re, bras droit &#8211; 20 vers l&rsquo;arri\u00e8re, bras gauche &#8211; 10 vers l&rsquo;avant, les deux bras &#8211; 10 vers l&rsquo;arri\u00e8re, les deux bras<\/li>\n<li><strong>Fentes :<\/strong> 10 vers l\u2019avant, jambe droite &#8211; 10 vers l\u2019avant, jambe gauche &#8211; 10 de c\u00f4t\u00e9, jambe droite &#8211; 10 de c\u00f4t\u00e9, jambe gauche<\/li>\n<\/ul>\n<p><strong>ABDOS (CIRCUIT) x3<\/strong><\/p>\n<p><em>15&Prime; d\u2019exercices, 10&Prime; de repos entre les exercices<\/em><br \/>\n<em>1&prime; de repos entre les s\u00e9ries&nbsp;&nbsp;&nbsp;&nbsp;<\/em>&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n<p><strong>&#8211;<\/strong> Sur le dos,Battements de jambes<\/p>\n<p><strong>&#8211;<\/strong> Levers de jambes<\/p>\n<div style=\"position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/Wwyt8MXES4M#action=share\" width=\"606\" height=\"303\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>&#8211;&nbsp;<\/strong>P\u00e9dalage<\/p>\n<div style=\"position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/qCMirY8qzkU#action=share\" width=\"606\" height=\"303\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>&#8211;<\/strong> \u00ab Mountain climbers \u00bb<\/p>\n<div style=\"position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/ljwgQUUufoA#action=share\" width=\"606\" height=\"303\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>SERIE PRINCIPALE (CIRCUIT)<\/strong> x3<\/p>\n<p><em>20&Prime; pour chaque exercice,<\/em><br \/>\n<em>10&Prime; de repos entre les exercices<\/em><br \/>\n<em>1&rsquo;30\u00a0\u00bb de repos entre les s\u00e9ries &nbsp;<\/em><\/p>\n<p><strong>&#8211;<\/strong> Squats<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-71413 alignnone\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/04\/ped17_set3_squat.jpg\" alt=\"\" width=\"400\" height=\"400\"><\/p>\n<p><strong>&#8211;<\/strong> Fentes avant<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-71401 alignnone\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/04\/ped17_set3_affondi.jpg\" alt=\"\" width=\"400\" height=\"410\"><\/p>\n<p><strong>&#8211;<\/strong> Calf raises, &nbsp;Id\u00e9alement debout sur une sorte de bo\u00eete &nbsp;(pour m\u00e9moire c\u2019est l\u2019exercice consistant \u00e0 s\u2019\u00e9lever sur la pointe des pieds et redescendre rapidement)<\/p>\n<p><strong>&#8211;<\/strong> Fentes lat\u00e9rales<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-71407 alignnone\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/04\/ped17_set3_affondi_laterali.jpg\" alt=\"\" width=\"400\" height=\"400\"><\/p>\n<p><strong>H2O <\/strong><\/p>\n<p>300 m battements de jambes<br \/>\n200 m de crawl \u00e0 allure normale<br \/>\n100 m battements de jambes avec palmes<br \/>\n8&#215;25 battements de jambes avec palmes, 1 rapide, 1 lent,<br \/>\n15&Prime; de repos<br \/>\n200 m de crawl lent en respirant tous les 3 coups<br \/>\n8&#215;25 battements de jambes, 15 m rapide + 10 m lent<br \/>\n20 \u00ab\u00a0de repos<br \/>\n200 m dos crawl\u00e9<br \/>\n1&#215;50 battements de jambes rapide avec palmes<br \/>\n350 natation lente, nage au choix<\/p>\n<p><strong>REFOIRDISSEMENT&nbsp;&nbsp;&nbsp;<\/strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n<p>10&rsquo;d\u2019\u00e9tirement<\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u00e9ance d&rsquo;entra\u00eenement physique et de natation directement au bord de la piscine pour les d\u00e9butants et les personnes press\u00e9es Voici notre troisi\u00e8me \u00abconseil d&rsquo;entra\u00eenement\u00bb pour tous ceux qui ne peuvent &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":5230,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10570,11050,11246,10998,10364,10386,11248,2156],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Peu de temps pour s\u2019entra\u00eener ? 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