{"id":70140,"date":"2017-07-21T00:00:00","date_gmt":"2017-07-21T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/les-4-nages-limportance-cachee-dune-session-dediee\/"},"modified":"2017-07-21T00:00:00","modified_gmt":"2017-07-21T00:00:00","slug":"les-4-nages-limportance-cachee-dune-session-dediee","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/les-4-nages-limportance-cachee-dune-session-dediee\/","title":{"rendered":"Les 4 nages : l\u2019importance cach\u00e9e d\u2019une session d\u00e9di\u00e9e"},"content":{"rendered":"<p>Nous avons d\u00e9j\u00e0 vu comment int\u00e9grer un microcycle de sessions d\u2019entrainement (cycle d\u2019entrainement hebdomadaire) sur une p\u00e9riode (<a href=\"https:\/\/www.arenawaterinstinct.com\/fr_fr\/community\/conseils-de-pro\/les-4-nages-lentrainement-quand-ou-comment-et-pourquoi\/\" target=\"_blank\" rel=\"noopener noreferrer\">Les 4 nages \u00e0 l\u2019entrainement : quand, o\u00f9, comment et pourquoi ?<\/a>)<\/p>\n<p>Nous avons d\u00e9cid\u00e9 de baptiser une de ces sessions \u00ab\u2009session d\u00e9di\u00e9e\u2009\u00bb, il s\u2019agit en d\u2019autres termes d\u2019un travail sp\u00e9cifique portant sur les quatre styles de nage.<\/p>\n<p>Ce type d\u2019entrainement est important notamment en raison du caract\u00e8re particulier de ce type de course : vous allez devoir donner le meilleur de vous-m\u00eame dans les quatre \u00e9tapes, vous devrez donc apprendre \u00e0 les coordonner correctement.<\/p>\n<p>Il y a deux difficult\u00e9s cach\u00e9es.<\/p>\n<p><strong>1. Adaptation aux changements de la position du corps :<\/strong> l\u2019angle de notre corps par rapport \u00e0 la surface de l\u2019eau est diff\u00e9rent pour chaque style de nage.<\/p>\n<p>Ce changement de position concerne \u00e9galement votre t\u00eate et votre ligne de vision. Pour \u00e9viter que cela n\u2019ait un effet n\u00e9gatif sur vos performances (variations dans les syst\u00e8mes nerveux et hormonaux), vous devez vous adapter rapidement \u00e0 ces changements.<\/p>\n<p><strong>2. Coordination dans l\u2019utilisation des diff\u00e9rents groupes musculaires :<\/strong> chaque style de nage a ses particularit\u00e9s, ce qui fait que vous allez utiliser vos muscles diff\u00e9remment lorsque vous nagez.<\/p>\n<p>Lorsque vous n\u2019utilisez qu\u2019un seul style de nage dans une course, cela se produit bien moins souvent et uniquement pendant certaines phases (d\u00e9part, virage, etc&#8230;).<\/p>\n<p>Par exemple, vous utilisez moins vos triceps et plus l\u2019avant de vos jambes lorsque vous nagez la brasse, alors que pour la nage de dos vous faites beaucoup appel aux muscles de votre dos, mais moins \u00e0 votre grand pectoral que dans le cas de la nage libre. D\u2019autre part, votre r\u00e9gion abdominale et tous les muscles extenseurs de vos hanches travaillent beaucoup plus pendant la nage papillon.<\/p>\n<p>Ce type de changements fait que l\u00e0 o\u00f9 certains muscles agissent comme stabilisateurs (\u00e9quilibre et stabilit\u00e9) dans un style de nage particulier, ils agissent de fa\u00e7on active lorsque vous nagez un autre style.<\/p>\n<p>Pour surmonter ces difficult\u00e9s, vous devez travailler ces changements sur des distances tr\u00e8s courtes, voici quelques exercices :<\/p>\n<p><strong>Exercice 1&nbsp;:<\/strong><\/p>\n<p>12 x 50&nbsp;m avec 20 secondes de r\u00e9cup\u00e9ration (1er dans une s\u00e9quence medley en changeant de style tous les 12,5&nbsp;m &#8211; 2e dans une s\u00e9quence medley invers\u00e9e en changeant de style tous les 12,5&nbsp;m &#8211; 3e 25 m 3 bras de papillon et 3 bras de dos + 25 m 3 bras de brasse 3 bras de nage libre &#8211; 4e tout en nage libre pour \u00ab\u2009r\u00e9organiser vos pens\u00e9es\u2009\u00bb)<\/p>\n<p><strong>Exercice 2<\/strong> (\u00ab&nbsp;\/&nbsp;\u00bb signifie virage \u00e0 25&nbsp;m)<strong>&nbsp;:<\/strong><\/p>\n<p>16 x 50&nbsp;m avec 20secondes de r\u00e9cup\u00e9ration : papillon &#8211; papillon\/dos &#8211; papillon\/brasse &#8211; papillon\/libre &#8211; dos &#8211; dos\/brasse &#8211; dos\/libre &#8211; brasse\/papillon &#8211; brasse &#8211; brasse\/libre &#8211; brasse\/papillon &#8211; brasse\/dos &#8211; libre &#8211; libre\/papillon &#8211; libre\/dos &#8211; libre\/brasse<\/p>\n<p><strong>Exercice 3&nbsp;:<\/strong><\/p>\n<p>16 x 25&nbsp;m avec 15 secondes de r\u00e9cup\u00e9ration : 1 papillon avec jambes de brasse &#8211; 1 dos avec jambes de brasse &#8211; 1 brasse avec jambes libre &#8211; 1 libre avec jambes papillon<\/p>\n<p><strong>Exercice 4&nbsp;:<\/strong><\/p>\n<p>4 x 100&nbsp;m en s\u00e9quence de medley, changement de style tous les 25&nbsp;m et d\u00e9part avec un style diff\u00e9rent \u00e0 chaque fois, mais en maintenant la s\u00e9quence medley.<\/p>\n<p>Ces exercices ainsi que d\u2019autres vous aideront \u00e0 ma\u00eetriser le changement de style de nage dans le medley et \u00e0 am\u00e9liorer votre contr\u00f4le sur tout votre corps.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nous avons d\u00e9j\u00e0 vu comment int\u00e9grer un microcycle de sessions d\u2019entrainement (cycle d\u2019entrainement hebdomadaire) sur une p\u00e9riode (Les 4 nages \u00e0 l\u2019entrainement : quand, o\u00f9, comment et pourquoi ?) Nous &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":3466,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10866,10998,10364,2156,11298],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Les 4 nages : l\u2019importance cach\u00e9e d\u2019une session d\u00e9di\u00e9e - 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\/les-4-nages-limportance-cachee-dune-session-dediee\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Les 4 nages : l\u2019importance cach\u00e9e d\u2019une session d\u00e9di\u00e9e - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Nous avons d\u00e9j\u00e0 vu comment int\u00e9grer un microcycle de sessions d\u2019entrainement (cycle d\u2019entrainement hebdomadaire) sur une p\u00e9riode (Les 4 nages \u00e0 l\u2019entrainement : quand, o\u00f9, comment et pourquoi ?) 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