{"id":70120,"date":"2017-06-26T00:00:00","date_gmt":"2017-06-26T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/bodylift-challenge-semaine-1\/"},"modified":"2017-06-26T00:00:00","modified_gmt":"2017-06-26T00:00:00","slug":"bodylift-challenge-semaine-1","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/my-bodylift-challenge\/bodylift-challenge-semaine-1\/","title":{"rendered":"My Bodylift Challenge : Semaine 1"},"content":{"rendered":"

Cette fois-ci c’est d\u00e9cid\u00e9, vous vous remettez au sport et vous vous y tenez ! Gr\u00e2ce \u00e0 l’aide de la coach, Marie Na\u00ebgel\u00e9, arena a con\u00e7u le programme My Bodylift Challenge. 100 jours, \u00e0 raison de 2 ou 3 entra\u00eenements par semaine, pour se remettre en forme.
\nLes blogueuses Maman Bavarde<\/a>, Mummy Chamallow<\/a> et Juliette Healthy<\/a> ont d\u00e9j\u00e0 relev\u00e9 le d\u00e9fi.
\nSerez-vous la prochaine ?<\/p>\n

Programme d\u00e9taill\u00e9 de la premi\u00e8re semaine d’entra\u00eenement !<\/p>\n

Entra\u00eenement 1<\/strong>
\nDur\u00e9e de la s\u00e9ance :<\/strong> 40 \u00e0 45min<\/p>\n

Objectifs de la s\u00e9ance :<\/strong> \u00e9valuation + test mat\u00e9riels + travail sur respiration
\n
\nMat\u00e9riels n\u00e9cessaires :<\/strong> planche + palmes + tuba frontal + montre + gourde<\/p>\n

– Echauffement :<\/strong> 200m Brasse<\/p>\n

Objectif :<\/strong> mettre le corps en action tout en douceur<\/p>\n

Consigne :<\/strong> se laisser glisser apr\u00e8s chaque mouvement de brasse en \u00e9tirant au maximum ses bras devant soi avant d\u2019amener l\u2019eau derri\u00e8re (avec le geste de brasse). Cette phase de glisse permet de s\u2019\u00e9conomiser et de profiter de sa vitesse. Etirer les bras permet d\u2019aller chercher le plus loin possible afin de tirer un maximum d\u2019eau ensuite vers l\u2019arri\u00e8re avec les bras et les mains.<\/p>\n

Allure :<\/strong> douce<\/p>\n

Le mouvement de bras doit \u00eatre acc\u00e9l\u00e9r\u00e9 et non uniforme pour qu\u2019il soit efficace et propulsif.
\nAttention \u00e0 ne pas arr\u00eater ou freiner ses bras avant de les ramener devant soi pour ne pas perdre de vitesse. Le retour doit \u00eatre rapide.
\nAttention \u00e0 ne pas trop \u00e9carter les jambes !<\/p>\n

– Evaluation 1 :<\/strong> 10 minutes de battements de jambes avec planche + palmes<\/p>\n

Objectif :<\/strong> compter le nombre de longueurs nag\u00e9es pendant les 10min. Ce chiffre nous servira de rep\u00e8re pour les prochains entra\u00eenements.<\/p>\n

Position :<\/strong> allong\u00e9e sur le ventre, bras tendus devant soi, ils sont rel\u00e2ch\u00e9s et pos\u00e9s sur la planche, mains dans les trous (trous vers le haut), t\u00eate hors de l\u2019eau, \u00e9paules basses pour \u00eatre bien rel\u00e2ch\u00e9e<\/p>\n

Consigne :<\/strong> battre des pieds, mettre de l\u2019amplitude sur chaque mouvement de jambes, palmes immerg\u00e9es tout le long du battement.<\/p>\n

Allure :<\/strong> douce<\/p>\n

– Evaluation 2 :<\/strong> 10 minutes de longueurs en brasse<\/p>\n

Objectif :<\/strong> compter le nombre de longueurs nag\u00e9es pendant les 10min. Ce chiffre nous servira de rep\u00e8re pour les prochains entra\u00eenements.<\/p>\n

Consigne :<\/strong> se laisser glisser apr\u00e8s chaque mouvement de brasse en \u00e9tirant au maximum ses bras devant soi avant d\u2019amener l\u2019eau derri\u00e8re (avec le geste de brasse).<\/p>\n

Allure :<\/strong> douce<\/p>\n

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

Objectif :<\/strong> travailler sa respiration sous l\u2019eau en inspirant par la bouche hors de l\u2019eau et en expirant totalement par le nez dans l\u2019eau.<\/p>\n

Position :<\/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).<\/p>\n

Consigne :<\/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. 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> 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

Si c\u2019est vraiment trop difficile de souffler par le nez, souffle par la bouche.<\/p>\n

Allure :<\/strong> douce<\/p>\n

– 50m battements de jambes 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<\/p>\n

Position :<\/strong> allong\u00e9e sur le dos, bras tendus le long des cuisses, regard orient\u00e9 vers le plafond (au-dessus de soi)<\/p>\n

Consigne :<\/strong> battre des pieds avec petites amplitudes pour \u00e9viter de creuser le dos<\/p>\n

Allure :<\/strong> douce<\/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 de jambes avec palmes, planche et tuba frontal<\/strong><\/p>\n

Objectif :<\/strong> tester le tuba frontal tout en travaillant sur les jambes<\/p>\n

Position :<\/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.<\/p>\n

Consigne :<\/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

Allure :<\/strong> douce<\/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 de jambes sur le dos <\/strong><\/p>\n

Idem 1er 50m battement sur le dos<\/p>\n

– 100m Brasse<\/strong><\/p>\n

Objectif :<\/strong> rel\u00e2cher les jambes et s\u2019\u00e9tirer<\/p>\n

Consigne :<\/strong> se laisser glisser apr\u00e8s chaque mouvement de brasse en \u00e9tirant au maximum ses bras devant soi.<\/p>\n

Allure :<\/strong> tr\u00e8s douce<\/p>\n

Bonne chance !<\/p>\n","protected":false},"excerpt":{"rendered":"

Cette fois-ci c’est d\u00e9cid\u00e9, vous vous remettez au sport et vous vous y tenez ! Gr\u00e2ce \u00e0 l’aide de la coach, Marie Na\u00ebgel\u00e9, arena a con\u00e7u le programme My Bodylift …<\/p>\n","protected":false},"author":1310,"featured_media":22162,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[10102],"tags":[2054,1858,11194,10364,10326,2132,10600,2012],"acf":[],"yoast_head":"\nMy Bodylift Challenge : Semaine 1 - 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\/bodylift-challenge-semaine-1\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"My Bodylift Challenge : Semaine 1 - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Cette fois-ci c’est d\u00e9cid\u00e9, vous vous remettez au sport et vous vous y tenez ! 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