{"id":70116,"date":"2017-06-23T00:00:00","date_gmt":"2017-06-23T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/3-exercices-simples-pour-renforcer-vos-bras\/"},"modified":"2017-06-23T00:00:00","modified_gmt":"2017-06-23T00:00:00","slug":"3-exercices-simples-pour-renforcer-vos-bras","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/3-exercices-simples-pour-renforcer-vos-bras\/","title":{"rendered":"3 exercices simples pour renforcer vos bras"},"content":{"rendered":"<p><strong>Voici quelques exercices pour renforcer vos bras pouvant \u00eatre r\u00e9alis\u00e9s au bord de la piscine ou dans l\u2019eau.<\/strong><\/p>\n<p>Nous avons d\u00e9j\u00e0 vu comment renforcer vos membres inf\u00e9rieurs avec des exercices soit dans la piscine, soit au bord de la piscine. En utilisant la m\u00eame m\u00e9thode, voyons comment nous pouvons travailler sur les membres sup\u00e9rieurs. Vos bras sont la principale force motrice en natation, il est donc important de s\u2019assurer qu\u2019ils aient de la force.<\/p>\n<p>Voyons quelques exercices pour augmenter votre force.<\/p>\n<p><strong>1. Pompes &amp; Sprint<\/strong><\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/xr5u5DUBvBo\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>Cet exercice se concentre principalement sur votre poitrine et vos triceps, et commence par une s\u00e9rie de pompes. Apr\u00e8s avoir fini la s\u00e9rie, plongez dans la piscine et faites un sprint rapide en nageant le style que vous pr\u00e9f\u00e9rez.<\/p>\n<p><strong>Voici un rappel pour r\u00e9aliser des pompes :<\/strong><\/p>\n<p><strong>&#8211;<\/strong> Allongez-vous sur le sol la poitrine vers le bas.<\/p>\n<p><strong>&#8211;<\/strong> Faites reposer votre poids sur vos orteils, rapprochez les pieds, mais sans qu\u2019ils se touchent.<\/p>\n<p><strong>&#8211;<\/strong> Maintenant, avec vos mains sur les c\u00f4t\u00e9s de votre poitrine, appuyez fortement sur vos bras pour vous \u00e9lever du sol.<\/p>\n<p><strong>&#8211;<\/strong> Utilisez votre tronc pour maintenir votre dos droit, en veillant \u00e0 ne pas le plier ou vous vouter.<\/p>\n<p><strong>&#8211;<\/strong> Gardez votre t\u00eate et votre cou align\u00e9s avec le haut de votre corps et le visage vers le bas.<\/p>\n<p><strong>&#8211;<\/strong> Si vous n\u2019arrivez pas \u00e0 vous soulever du sol, vous pouvez \u00ab\u2009all\u00e9ger\u2009\u00bb votre corps en soulevant vos pieds et en faisant reposer votre poids sur vos genoux.<\/p>\n<p>5 s\u00e9ries de 10 pompes + 25m de sprint + 75m de nage lente en r\u00e9cup\u00e9ration active.<\/p>\n<p><strong>2.&nbsp;<\/strong><strong>Tractions &amp; sprint<\/strong><\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/WgcdiyPLOoA\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>Il suffit de remplacer les pompes par des tractions. Apr\u00e8s avoir termin\u00e9 une s\u00e9rie, faites un sprint rapide dans la piscine.<\/p>\n<p>Cet exercice fait travailler votre dos et vos biceps.<\/p>\n<p>Vous aurez besoin d\u2019une barre pour faire des tractions ; s\u2019il n\u2019y a pas de barre dans votre piscine, la meilleure alternative c\u2019est d\u2019utiliser un TRX (<a href=\"https:\/\/www.arenawaterinstinct.com\/fr_fr\/community\/conseils-de-pro\/trx-ameliorez-vos-performances-en-natation-en-vous-entrainant-comme-un-navy-seal\/\" target=\"_blank\" rel=\"noopener noreferrer\">TRX : am\u00e9liorez vos performances en natation en vous entrainant comme un Navy Seal !<\/a>).<\/p>\n<p><strong>Voici quelques conseils pour faire des tractions correctement :<\/strong><\/p>\n<p><strong>&#8211;<\/strong> Placez-vous au milieu de la barre.<\/p>\n<p><strong>&#8211;<\/strong> Saisissez la barre avec vos mains tourn\u00e9es vers l\u2019avant\/vers l\u2019arri\u00e8re, \u00e0 hauteur d\u2019\u00e9paule, pas plus et pas moins.<\/p>\n<p><strong>&#8211;<\/strong> Tirez jusqu\u2019\u00e0 ce que votre poitrine touche la barre<\/p>\n<p><strong>&#8211;<\/strong> Descendez lentement jusqu\u2019\u00e0 ce que vos bras soient compl\u00e8tement \u00e9tendus, pr\u00eats \u00e0 r\u00e9p\u00e9ter le mouvement. Lorsque vos bras sont \u00e9tendus, assurez-vous de ne pas \u00ab\u2009vous d\u00e9tendre\u2009\u00bb dans vos \u00e9paules. Garder vos \u00e9paules fl\u00e9chies tout au long de l\u2019exercice vous permettra de l\u2019ex\u00e9cuter plus efficacement.<\/p>\n<p>5 s\u00e9ries de 10 tractions + 25m de sprint + 75m de nage lente en r\u00e9cup\u00e9ration active.<\/p>\n<p><strong>Natation en r\u00e9sistance avec un Pull Buoy<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-large wp-image-72256\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/05\/pullbuoy_paddles-700x366.jpg\" alt=\"\" width=\"700\" height=\"366\"><\/p>\n<p>Il existe diverses fa\u00e7ons d\u2019effectuer cet exercice.<\/p>\n<p>L\u2019id\u00e9e de base c\u2019est de nager avec un objet qui g\u00e9n\u00e8re une r\u00e9sistance dans l\u2019eau. Diverses aides \u00e0 la r\u00e9sistance sont disponibles sur le march\u00e9, par exemple les parachutes ou les \u00e9lastiques. Autrement, un t-shirt, un sac \u00e0 dos ou un sac banane ouvert peuvent \u00eatre utilis\u00e9s dans ce but.<\/p>\n<p>Pour vous assurer que vous ne travaillez que vos bras, vous pouvez placer un <strong>pull buoy<\/strong> entre vos jambes pour les emp\u00eacher de bouger.<\/p>\n<p>4 s\u00e9ries de 100 m de nage lente + sprint de 25 m.<\/p>\n<p>Tous ces exercices peuvent \u00e9galement \u00eatre effectu\u00e9s \u00e0 l\u2019aide de <strong>palmes<\/strong> pour augmenter la charge sur vos bras.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Voici quelques exercices pour renforcer vos bras pouvant \u00eatre r\u00e9alis\u00e9s au bord de la piscine ou dans l\u2019eau. Nous avons d\u00e9j\u00e0 vu comment renforcer vos membres inf\u00e9rieurs avec des exercices &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":5388,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10866,10364,11104,2212,11276],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 exercices simples pour renforcer vos bras - 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\/3-exercices-simples-pour-renforcer-vos-bras\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 exercices simples pour renforcer vos bras - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Voici quelques exercices pour renforcer vos bras pouvant \u00eatre r\u00e9alis\u00e9s au bord de la piscine ou dans l\u2019eau. 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