{"id":70150,"date":"2019-03-24T00:00:00","date_gmt":"2019-03-24T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/exercices-hors-eau-nageurs\/"},"modified":"2019-03-24T00:00:00","modified_gmt":"2019-03-24T00:00:00","slug":"exercices-hors-eau-nageurs","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/exercices-hors-eau-nageurs\/","title":{"rendered":"Exercices hors de l\u2019eau pour les nageurs"},"content":{"rendered":"

Nous avons d\u00e9j\u00e0 abord\u00e9 l\u2019importance des exercices hors de l\u2019eau<\/a> pour pr\u00e9venir les blessures, pour s\u2019\u00e9chauffer avant une session d\u2019entrainement et pour se relaxer apr\u00e8s. Aujourd\u2019hui, nous allons voir quelques exercices utiles.<\/p>\n

L\u2019\u00e9paule est l\u2019articulation la plus complexe du corps, vous devez par cons\u00e9quent vous \u00e9tirer et vous \u00e9chauffer correctement en r\u00e9alisant une s\u00e9rie de rotations pour bien \u00e9tendre vos \u00e9paules. Plus doux sera le mouvement, plus les exercices seront efficaces.<\/p>\n

1.<\/strong> Rotation avant de l\u2019\u00e9paule avec un seul bras<\/p>\n

2.<\/strong> Rotation arri\u00e8re de l\u2019\u00e9paule avec un seul bras<\/p>\n

3.<\/strong> Rotation avant en utilisant les deux bras<\/p>\n

4.<\/strong> Rotation en arri\u00e8re en utilisant les deux bras<\/p>\n

1.\"\"2.\"\"3.\"\"4.\"\"<\/p>\n

5.<\/strong> Lev\u00e9e lat\u00e9rale des bras<\/p>\n

6.<\/strong> Alterner la lev\u00e9e des bras en bougeant un bras vers l\u2019avant et l\u2019autre vers l\u2019arri\u00e8re<\/p>\n

7.<\/strong> Lev\u00e9e lat\u00e9rale des bras en finissant avec les bras droits<\/p>\n

5.\"\"6.\"\"7.\"\"<\/p>\n

 <\/p>\n

Si vous le pouvez, r\u00e9alisez ces exercices devant un miroir pour v\u00e9rifier que vous les faites correctement, en particulier si vous n\u2019\u00eates pas suivi par un entra\u00eeneur.<\/p>\n

Passons maintenant \u00e0 des exercices impliquant le reste du corps :<\/strong><\/p>\n

8.<\/strong> Inclinez votre poitrine vers l\u2019avant en gardant vos jambes \u00e9cart\u00e9es et l\u00e9g\u00e8rement pli\u00e9es, puis redressez lentement vos jambes et joignez-les<\/p>\n

\"\"<\/p>\n

9.<\/strong> Allonge de l\u2019ischiojambier avec une jambe bien droite reposant sur un starting bloc ou sur une bo\u00eete<\/p>\n

10.<\/strong> Comme ci-dessus avec votre pied fl\u00e9chi<\/p>\n

9. et 10. \"\"<\/p>\n

11.<\/strong> Roulez\u2009\u00bb votre dos vers l\u2019avant, puis \u00ab\u2009d\u00e9roulez-le\u2009\u00bb \u00e0 nouveau jusqu\u2019\u00e0 revenir en position debout<\/p>\n

12.<\/strong> Vous tenant debout avec les jambes \u00e9cart\u00e9es, pliez le haut de votre corps de fa\u00e7on lat\u00e9rale, d\u2019abord dans un sens puis dans l\u2019autre<\/p>\n

13.<\/strong> Tordez le haut de votre corps d\u2019abord dans une direction, puis dans l\u2019autre, en vous assurant de rester debout avec les jambes \u00e9cart\u00e9es<\/p>\n

 <\/p>\n

11.\"\"12.\"\"13. \"\"<\/p>\n

La respiration<\/strong> est \u00e9galement extr\u00eamement importante, en particulier lors des exercices \u00ab\u2009statiques\u2009\u00bb. Respirer lorsque vous vous \u00e9tirez et vous \u00e9tendre autant que possible vous aide \u00e0 vous d\u00e9tendre davantage et rend ces exercices aussi efficaces que possible. Sentir de l\u00e9g\u00e8res douleurs – mais rien d\u2019atroce ! – est normal.<\/p>\n

Gardez une posture appropri\u00e9e en tout temps pendant ces exercices.<\/p>\n

Maintenant que vous vous \u00eates \u00e9chauff\u00e9, vous pouvez entrer dans l\u2019eau… Profitez de votre entrainement !<\/p>\n","protected":false},"excerpt":{"rendered":"

Nous avons d\u00e9j\u00e0 abord\u00e9 l\u2019importance des exercices hors de l\u2019eau pour pr\u00e9venir les blessures, pour s\u2019\u00e9chauffer avant une session d\u2019entrainement et pour se relaxer apr\u00e8s. Aujourd\u2019hui, nous allons voir quelques …<\/p>\n","protected":false},"author":1372,"featured_media":95142,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10746,11050,10868,10364,2212,10386,11062],"acf":[],"yoast_head":"\nExercices hors de l\u2019eau pour les nageurs - 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\/exercices-hors-eau-nageurs\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercices hors de l\u2019eau pour les nageurs - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Nous avons d\u00e9j\u00e0 abord\u00e9 l\u2019importance des exercices hors de l\u2019eau pour pr\u00e9venir les blessures, pour s\u2019\u00e9chauffer avant une session d\u2019entrainement et pour se relaxer apr\u00e8s. 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