{"id":70092,"date":"2017-05-16T00:00:00","date_gmt":"2017-05-16T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/ameliorez-vos-performances-grace-lentrainement-autogene\/"},"modified":"2017-05-16T00:00:00","modified_gmt":"2017-05-16T00:00:00","slug":"ameliorez-vos-performances-grace-lentrainement-autogene","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/ameliorez-vos-performances-grace-lentrainement-autogene\/","title":{"rendered":"Am\u00e9liorez vos performances gr\u00e2ce \u00e0 l\u2019entra\u00eenement autog\u00e8ne"},"content":{"rendered":"<p><strong>Vous pouvez tirer le meilleur parti de votre corps en utilisant les techniques de relaxation psychophysiques. D\u00e9couvrez comment !<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Nous avons d\u00e9j\u00e0 \u00e9tudi\u00e9 \u00e0 plusieurs reprises les disciplines physiques susceptibles d\u2019am\u00e9liorer votre entra\u00eenement dans l\u2019eau gr\u00e2ce \u00e0 des exercices musculaires compl\u00e9mentaires. Nous avons appel\u00e9 ces disciplines \u00ab entra\u00eenement hors de l\u2019eau \u00bb et elles comportaient diff\u00e9rents types d\u2019exercices physiques.<\/p>\n<p>Ce que nous allons voir aujourd\u2019hui pourrait entrer dans cette cat\u00e9gorie, mais c\u2019est essentiellement l\u2019entra\u00eenement mental qui apporte des avantages physiques \u00e9normes.<\/p>\n<p><strong>L\u2019entra\u00eenement autog\u00e8ne est une s\u00e9rie d\u2019exercices et de techniques de relaxation pour le corps, bas\u00e9es sur la stimulation mentale.<\/strong><\/p>\n<p>Pour vous donner une br\u00e8ve id\u00e9e de ce dont on parle, voici un exercice mental tr\u00e8s simple. Pensez fort \u00e0 un citron. Vous arrivez \u00e0 en imaginer un ? Bon, maintenant imaginez-vous mordre dans ce citron pour boire son jus.<\/p>\n<p>Vous remarquerez probablement que vous salivez davantage. Ceci est d\u00fb \u00e0 une forme de stimulation mentale provoquant le type de r\u00e9action que vous auriez si vous mordiez r\u00e9ellement un citron.<\/p>\n<p>Eh bien, la formation autog\u00e8ne fonctionne de la m\u00eame mani\u00e8re : les projections mentales provoquent des changements physiques r\u00e9els. Ces changements provoquent la relaxation mentale et la concentration qui vont aider \u00e0 refaire le plein d\u2019\u00e9nergie, \u00e0 d\u00e9tendre les muscles tendus et m\u00eame \u00e0 \u00e9liminer la tension, le stress et l\u2019anxi\u00e9t\u00e9, ce qui vous permettra de mieux vous concentrer avant l\u2019effort. Cela vous permettra d\u2019utiliser vos ressources au maximum avant une course ou avant une session d\u2019entra\u00eenement !<\/p>\n<p>Comme toujours, rien ne sert de faire les exercices sugg\u00e9r\u00e9s ici une seule fois. Il faut les faire r\u00e9guli\u00e8rement, presque tous les jours, afin d\u2019en tirer les avantages d\u00e9crits ci-dessus.<\/p>\n<p>Faites ces exercices dans les conditions suivantes :<\/p>\n<ul>\n<li>\u00c0 un endroit dans lequel vous vous sentirez calme et d\u00e9tendu<\/li>\n<li>En portant des v\u00eatements confortables<\/li>\n<li>Allong\u00e9 sur un lit ou assis confortablement sur le canap\u00e9<\/li>\n<li>\u00c9teignez votre t\u00e9l\u00e9phone et coupez-vous du monde ext\u00e9rieur pendant 10 \u00e0 20 minutes.<\/li>\n<\/ul>\n<p>Il y a six exercices de base :<\/p>\n<p><strong>LOURDEUR<\/strong> : pour d\u00e9tendre vos muscles, vous devez imaginer que votre corps p\u00e8se lourd. \u00ab\u2009Mon bras droit est lourd\u2009\u00bb. Ensuite, dites la m\u00eame chose \u00e0 propos de votre bras gauche et ainsi de suite jusqu\u2019\u00e0 ce que le sentiment de lourdeur se propage dans tout votre corps.<\/p>\n<p><strong>CHALEUR<\/strong> : suivant la m\u00eame proc\u00e9dure, d\u00e9tendez votre syst\u00e8me vasculaire, en effet, imaginer la chaleur entra\u00eenera une dilatation vasculaire p\u00e9riph\u00e9rique.<\/p>\n<p><strong>C\u0152UR<\/strong> : vous vous d\u00e9tendrez encore plus en contr\u00f4lant vos battements cardiaques. \u00ab\u2009Le battement de mon c\u0153ur est lent et stable\u2009\u00bb.<\/p>\n<p><strong>RESPIRATION<\/strong> : \u00ab\u2009Ma respiration est lente et r\u00e9guli\u00e8re\u2009\u00bb.<\/p>\n<p><strong>PLEXUS SOLAIRE<\/strong> : concentrez-vous sur cette partie de votre syst\u00e8me nerveux qui est reli\u00e9e \u00e0 divers organes centraux, notamment votre estomac et votre foie. \u00ab\u2009Mon plexus solaire est agr\u00e9ablement chaud\u2009\u00bb.<\/p>\n<p><strong>FRONT FRAIS<\/strong> : la constriction vasculaire vous aide \u00e0 d\u00e9tendre votre t\u00eate, r\u00e9p\u00e9tez \u00ab\u2009mon front est agr\u00e9ablement frais\u2009\u00bb.<\/p>\n<p>R\u00e9p\u00e9tez chacun de ces cinq exercices 5 \u00e0 6 fois avant de passer \u00e0 l\u2019\u00e9tape suivante.<\/p>\n<p>Cette technique doit \u00eatre apprise et \u00e7a demande du temps. Pour les premi\u00e8res fois, je conseille d\u2019utiliser une aide audiovisuelle qui vous guidera jusqu\u2019\u00e0 ce que ces exercices mentaux deviennent une seconde nature.<\/p>\n<p>Amusez-vous bien \u00e0 vous d\u00e9tendre !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous pouvez tirer le meilleur parti de votre corps en utilisant les techniques de relaxation psychophysiques. D\u00e9couvrez comment ! &nbsp; Nous avons d\u00e9j\u00e0 \u00e9tudi\u00e9 \u00e0 plusieurs reprises les disciplines physiques &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":5190,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[11236,10658,10866,11258,11260,11262],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Am\u00e9liorez vos performances gr\u00e2ce \u00e0 l\u2019entra\u00eenement autog\u00e8ne - 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\/ameliorez-vos-performances-grace-lentrainement-autogene\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Am\u00e9liorez vos performances gr\u00e2ce \u00e0 l\u2019entra\u00eenement autog\u00e8ne - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Vous pouvez tirer le meilleur parti de votre corps en utilisant les techniques de relaxation psychophysiques. 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