{"id":70216,"date":"2018-01-16T00:00:00","date_gmt":"2018-01-16T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/comment-developper-un-battement-de-jambe-efficace\/"},"modified":"2020-05-22T09:27:40","modified_gmt":"2020-05-22T07:27:40","slug":"comment-developper-un-battement-de-jambe-efficace","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/comment-developper-un-battement-de-jambe-efficace\/","title":{"rendered":"Comment d\u00e9velopper un battement de jambe efficace"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">D\u00e9velopper un battement de jambe de nage libre efficace peut se d\u00e9composer en plusieurs \u00e9l\u00e9ments. Dans cet article, je vais essayer de passer en revue chacun d\u2019entre eux, en vous expliquant comment vous entrainer pour devenir un nageur plus puissant.<\/span><\/p>\n<p><b>Essayez d\u2019isoler votre battement de jambe pendant un moment. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">Contrairement \u00e0 un mouvement de natation complet qui implique d\u2019autres facteurs, lorsqu\u2019on consid\u00e8re le seul battement de jambe, il faut d\u2019abord prendre en compte la r\u00e9sistance cr\u00e9\u00e9e par le corps lorsqu\u2019il se d\u00e9place dans l\u2019eau. Dans ce cas, il est primordial que le corps du nageur soit parfaitement \u00e9quilibr\u00e9, afin de ne g\u00e9n\u00e9rer aucune r\u00e9sistance suppl\u00e9mentaire. Cela signifie que la t\u00eate doit \u00eatre parfaitement align\u00e9e avec les \u00e9paules, lesquelles doivent \u00eatre maintenues \u00e0 la surface de l\u2019eau avec les mains et les talons (les quatre points de flottaison).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Essayez d\u2019utiliser un tuba pour am\u00e9liorer cet aspect.<\/strong> Cela vous permettra de vous concentrer et d\u2019am\u00e9liorer la position du haut de votre corps. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dans l\u2019eau : utilisez un tuba et concentrez-vous sur le fait de maintenir votre t\u00eate dans la bonne position. Essayez de changer votre angle de vision en nageant. Essayez nager 25 m avec un angle de vision de 45\u00b0 et 25 m en regardant la ligne bleue avec un angle de 90\u00b0. Assurez-vous de ne pas cr\u00e9er de r\u00e9sistance suppl\u00e9mentaire \u00e0 celle g\u00e9n\u00e9r\u00e9e par votre corps \u00e0 mesure qu\u2019il avance et v\u00e9rifiez que les quatre points de flottaison mentionn\u00e9s ci-dessus se trouvent \u00e0 la surface tout au long de l\u2019exercice.<\/span><\/p>\n<p><b>En continuant \u00e0 isoler votre battement de jambe, un autre facteur fondamental c\u2019est la propulsion dans l\u2019eau exerc\u00e9e par vos jambes.<\/b><span style=\"font-weight: 400;\"> La partie la plus importante du coup de jambe c\u2019est lorsque votre jambe descend. \u00c0 ce stade, vous devez pousser votre jambe vers le bas en vous assurant de ne pas plier les genoux ni de laisser vos pieds faire surface. Une autre partie importante de ce mouvement c\u2019est la flexibilit\u00e9 de la cheville.<\/span><\/p>\n<p><strong>Voici quelques exercices simples pour vous aider \u00e0 am\u00e9liorer la flexibilit\u00e9 de vos chevilles.<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Balle de tennis sous la vo\u00fbte plantaire.<\/strong> &nbsp;En position debout, placez une balle de tennis sous la vo\u00fbte plantaire de votre pied et faites des mouvements circulaires et crois\u00e9s. Appliquez une pression constante afin de faire travailler toute la vo\u00fbte. Faites cet exercice pendant 2 minutes, puis changez de pied.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>\u00c9tirement dynamique.<\/strong> En utilisant un \u00e9lastique ou une serviette. En position assise avec les jambes allong\u00e9es devant vous, placez une bande \u00e9lastique derri\u00e8re vos orteils. Tirez la bande doucement vers vous et pliez votre cheville et votre pied jusqu\u2019\u00e0 ce que vous sentiez une tension dans le muscle de votre mollet. Maintenez cette position pendant 30 secondes. R\u00e9p\u00e9tez trois fois pour chaque pied. Cet exercice peut \u00eatre effectu\u00e9 en appliquant une pression dans le sens oppos\u00e9 ou vers la gauche ou la droite. Cela va faire travailler la flexibilit\u00e9 g\u00e9n\u00e9rale de votre cheville. <\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-large wp-image-76980\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2018\/01\/ankles_band-2-700x366.jpg\" alt=\"\" width=\"700\" height=\"366\"><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Dans l\u2019eau en utilisant de longues nageoires souples<\/strong>. Des nageoires longues et souples am\u00e9liorent le transfert d\u2019\u00e9nergie de votre jambe lorsque vous travaillez sur la mobilit\u00e9 de la cheville. Pour am\u00e9liorer votre flexibilit\u00e9, vous pouvez faire des coups de jambe verticaux de nage dos ou de nage papillon, en vous concentrant sur la phase finale du battement de jambe et sur la fa\u00e7on dont vos chevilles bougent dans l\u2019eau.<\/span><\/li>\n<\/ul>\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\/bU3Ec9rEFX0\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>Enfin, voici trois r\u00e8gles fondamentales pour d\u00e9velopper un battement de jambe efficace :<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><strong>1.<\/strong> Incorporez des exercices sur les jambes tout au long de la saison. Bien s\u00fbr, la quantit\u00e9 de travail de jambes que vous faites variera tout au long de l\u2019ann\u00e9e, mais n\u2019oubliez jamais de travailler sur vos jambes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>2.<\/strong> Utilisez un tuba et travaillez sur la flexibilit\u00e9 g\u00e9n\u00e9rale de votre cheville comme d\u00e9crit ci-dessus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>3.<\/strong> Faites \u00e9galement travailler vos jambes hors de l\u2019eau, en faisant des exercices particuliers pour vous concentrer \u00e0 la fois sur la flexibilit\u00e9 et la puissance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tout cela vous aidera \u00e0 am\u00e9liorer votre traction et par cons\u00e9quent \u00e0 avoir un coup de jambe plus efficace.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00e9velopper un battement de jambe de nage libre efficace peut se d\u00e9composer en plusieurs \u00e9l\u00e9ments. Dans cet article, je vais essayer de passer en revue chacun d\u2019entre eux, en vous &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":6026,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[11370,10998,10610,10364,12522],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment d\u00e9velopper un battement de jambe efficace - 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\/comment-developper-un-battement-de-jambe-efficace\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comment d\u00e9velopper un battement de jambe efficace - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"D\u00e9velopper un battement de jambe de nage libre efficace peut se d\u00e9composer en plusieurs \u00e9l\u00e9ments. 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