{"id":70082,"date":"2017-04-15T00:00:00","date_gmt":"2017-04-15T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/apprendre-respirer-sous-leau\/"},"modified":"2017-04-15T00:00:00","modified_gmt":"2017-04-15T00:00:00","slug":"apprendre-respirer-sous-leau","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/my-bodylift-challenge\/apprendre-respirer-sous-leau\/","title":{"rendered":"Apprendre \u00e0 respirer sous l’eau"},"content":{"rendered":"

C’\u00e9tait l’un des objectifs de Marine (MummyChamallow<\/a>) avant de commencer le programme #MyBodyliftChallenge : arriver \u00e0 nager en mettant la t\u00eate sous l’eau.
\nVoici comment Marie, la coach arena, l’a aid\u00e9e \u00e0 surmonter sa peur et \u00e0 r\u00e9aliser son d\u00e9fi.<\/p>\n

Objectif :<\/strong> Apprendre \u00e0 respirer sous l\u2019eau
\nDur\u00e9e de la s\u00e9ance :<\/strong> 20 \u00e0 25 minutes
\nMat\u00e9riels n\u00e9cessaires :<\/strong> planche + palmes + tuba<\/p>\n

> Exercice de respiration<\/strong><\/p>\n

Objectif :<\/strong> apprendre \u00e0 vider son air sous l\u2019eau par le nez.
\nPosition :<\/strong> se tenir au mur d\u2019un des bords du bassin ou \u00e0 l\u2019\u00e9chelle.
\nConsigne :<\/strong> prendre de l\u2019air avec la bouche hors de l\u2019eau, puis immerg\u00e9e toute la t\u00eate et souffler par le nez tout doucement et enti\u00e8rement (faire des petites bulles). Encha\u00eener l\u2019exercice 3 \u00e0 4 fois.<\/p>\n

Attention :<\/strong> Il est tr\u00e8s important dans cet exercice d\u2019inspirer uniquement lorsque la t\u00eate est hors de l\u2019eau et d\u2019expirer uniquement lorsque la t\u00eate est dans de l\u2019eau.<\/p>\n

> 100m battements de jambes t\u00eate sous l\u2019eau avec kickboard et palmes<\/strong><\/p>\n

Objectif :<\/strong> Appliquer l\u2019exercice de respiration pr\u00e9c\u00e9dent en ajoutant le moteur des jambes.
\nPosition :<\/strong> allong\u00e9e sur le ventre, bras tendus en avant sur l\u2019eau, les mains tiennent le bas de la planche, la t\u00eate est immerg\u00e9e dans l\u2019eau, le regard orient\u00e9 vers le fond de la piscine. La nuque est d\u00e9gag\u00e9e et les \u00e9paules sont basses (elles ne touchent pas les oreilles).
\nConsigne :<\/strong> Se concentrer sur sa respiration tout en faisant des battements avec les pieds. Vider son air progressivement et enti\u00e8rement par le nez jusqu\u2019\u00e0 ne plus en avoir (comme exercice pr\u00e9c\u00e9dent). Faire des petites bulles. Sortir la t\u00eate de l\u2019eau pour reprendre de l\u2019air avec la bouche puis remettre la t\u00eate sous l\u2019eau pour expirer par le nez.<\/p>\n

Attention :<\/strong> S\u2019il est vraiment trop difficile de souffler par le nez, soufflez par la bouche.<\/p>\n

> 50m battements sur le dos avec palmes<\/strong><\/p>\n

Objectif :<\/strong> r\u00e9cup\u00e9rer suite \u00e0 l\u2019exercice pr\u00e9c\u00e9dent + s\u2019\u00e9tirer sur le dos
\nPosition :<\/strong> allong\u00e9e sur le dos, bras tendus le long des cuisses, regard orient\u00e9 vers le plafond (audessus de soi)
\nConsigne :<\/strong> battre de pieds avec petites amplitudes pour \u00e9viter de creuser le dos.<\/p>\n

Attention :<\/strong> pour \u00e9viter de taper la t\u00eate contre le mur \u00e0 l\u2019arriv\u00e9e, des drapeaux sont plac\u00e9s \u00e0 5m du mur pour se rep\u00e9rer.<\/p>\n

> 100m battements t\u00eate sous l\u2019eau avec palmes, planche et tuba frontal<\/strong><\/p>\n

Objectif :<\/strong> tester le tuba frontal tout en travaillant sur les jambes
\nPosition :<\/strong> allong\u00e9e sur le ventre, bras tendus en avant sur l\u2019eau, les mains tiennent le bas de la planche, la t\u00eate est immerg\u00e9e dans l\u2019eau, le regard orient\u00e9 vers le fond de la piscine. La nuque est d\u00e9gag\u00e9e et les \u00e9paules sont basses.
\nConsigne :<\/strong> Se concentrer sur sa respiration. Vider son air progressivement et enti\u00e8rement soit par le nez soit par la bouche (dans l\u2019embout du tuba). Tu fais ce qui te convient au mieux. Ensuite prendre de l\u2019air par la bouche.<\/p>\n

A savoir :<\/strong> Gr\u00e2ce au tuba frontal l\u2019ensemble du corps est align\u00e9 tout le long de la longueur et les cervicales ne subissent aucune tension.<\/p>\n

> 50m battements sur le dos<\/strong>
\nIdem 1er 50m battement sur le dos<\/p>\n

> 100m brasse<\/strong><\/p>\n

P1060175<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

C’\u00e9tait l’un des objectifs de Marine (MummyChamallow) avant de commencer le programme #MyBodyliftChallenge : arriver \u00e0 nager en mettant la t\u00eate sous l’eau. Voici comment Marie, la coach arena, l’a …<\/p>\n","protected":false},"author":1372,"featured_media":22012,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[10102],"tags":[1964,10658,11194,2132,10600,10408],"acf":[],"yoast_head":"\nApprendre \u00e0 respirer sous l'eau - 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\/my-bodylift-challenge\/apprendre-respirer-sous-leau\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Apprendre \u00e0 respirer sous l'eau - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"C’\u00e9tait l’un des objectifs de Marine (MummyChamallow) avant de commencer le programme #MyBodyliftChallenge : arriver \u00e0 nager en mettant la t\u00eate sous l’eau. 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