{"id":70220,"date":"2022-04-01T10:00:00","date_gmt":"2022-04-01T08:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/technique-et-exercices-pour-nager-au-bon-rythme\/"},"modified":"2022-04-01T12:00:51","modified_gmt":"2022-04-01T10:00:51","slug":"technique-et-exercices-pour-nager-au-bon-rythme","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/technique-et-exercices-pour-nager-au-bon-rythme\/","title":{"rendered":"Technique et exercices pour nager au bon rythme"},"content":{"rendered":"<p><strong>Avancer au bon rythme est vital pour tout nageur. Cela vous permet non seulement d&rsquo;\u00e9conomiser de l&rsquo;\u00e9nergie mais aussi d&rsquo;\u00eatre plus efficace tout au long de la phase de propulsion.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">En r\u00e9alit\u00e9, il n&rsquo;y a pas beaucoup de secrets \u00e0 apprendre, mais les mots cl\u00e9s sont \u00e9quilibre et technique de propulsion des bras.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dans cet article, nous allons essayer de vous donner quelques conseils sur la fa\u00e7on de garder <strong>votre vitesse de nage sous contr\u00f4le afin de trouver un rythme r\u00e9gulier et efficace<\/strong>.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-92044 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/swim_pace_blog.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/swim_pace_blog.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/swim_pace_blog-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/swim_pace_blog-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><b><\/b><span style=\"font-weight: 400;\">1.\u00a0<\/span>Concentrez-vous sur votre position.<\/h3>\n<p><span style=\"font-weight: 400;\">Une partie essentielle de la natation est de savoir comment votre corps se d\u00e9place dans l&rsquo;eau. M\u00eame la moindre variation dans la <a href=\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/apprenez-corriger-le-positionnement-de-votre-tete\/\">position de votre t\u00eate<\/a>, de vos hanches ou de vos jambes peut avoir un effet radical sur l&rsquo;efficacit\u00e9 de votre coup de bras.<\/span><\/p>\n<p><b>Pour am\u00e9liorer cet aspect, incluez quelques longueurs en portant un <a href=\"https:\/\/www.arenasport.com\/fr_fr\/004825-tuba-d-entrainement-swim-snorkel-iii.html\">tuba<\/a>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Le tuba vous permettra de vous concentrer sur la position de votre t\u00eate et de vos \u00e9paules, afin que vous puissiez am\u00e9liorer votre alignement dans l&rsquo;eau.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nous conseillons de commencer avec quelques reprises de 25 ou 50 m. La natation \u00e0 un bras est un excellent exercice de freestyle. Alternez nager un tour avec votre bras droit seulement suivi d&rsquo;un tour avec votre bras gauche seulement.<\/span><\/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\/3c4TOTxTzAM\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3><b><\/b>2.\u00a0D\u00e9veloppez un coup de bras fluide.<\/h3>\n<p><span style=\"font-weight: 400;\">Une erreur tr\u00e8s courante est de penser qu&rsquo;un coup de bras \u00ab\u00a0alternatif\u00a0\u00bb, c&rsquo;est-\u00e0-dire avec une pause lorsque votre bras est \u00e9tendu devant vous, est le type correct. C&rsquo;est faux ! Un mouvement rond et lisse (en nageant le papillon, le dos et le freestyle) vous permettra de vous d\u00e9placer plus rapidement dans l&rsquo;eau.<\/span><\/p>\n<p><b>Pour travailler sur cet aspect, essayez de nager en tenant de petites boules dans votre main.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Vous pouvez utiliser deux balles de tennis ou d&rsquo;autres balles de taille similaire. Il suffit de nager en tenant les balles dans vos mains. Cet exercice peut sembler plut\u00f4t simple, mais ce n&rsquo;est pas le cas : r\u00e9duire la quantit\u00e9 d&rsquo;eau que vous attrapez et tirez vous donnera l&rsquo;impression que vos bras se d\u00e9placent dans le vide. Le v\u00e9ritable but de cet exercice est de vous permettre de vous concentrer plus \u00e9troitement sur vos mouvements de bras, ce qui rend votre nage plus fluide et plus cyclique.<\/span><\/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\/1sYjasCdWlM\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><strong>Rappelez-vous :<\/strong> votre bras ne passe pas directement sous votre corps ou trop loin de celui-ci, il doit \u00eatre l\u00e9g\u00e8rement pli\u00e9 au passage. Essayez de nager en alternant des s\u00e9ries de 50 m en tenant les balles et 50 m les mains vides.<\/span><\/p>\n<h3><b><\/b>3.\u00a0Gardez votre corps \u00e9quilibr\u00e9<span style=\"font-weight: 400;\">. <\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Il est extr\u00eamement important de pr\u00eater attention \u00e0 la position de votre corps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Les muscles de l&rsquo;estomac jouent un r\u00f4le extr\u00eamement important pour vous aider \u00e0 maintenir la bonne position.<\/span><\/p>\n<p><b>C&rsquo;est une bonne id\u00e9e de nager plus souvent avec un <a href=\"https:\/\/www.arenasport.com\/fr_fr\/95056-pullbuoy-freeflow.html\">pullbuoy<\/a> pour am\u00e9liorer la vitesse de vos bras. <\/b><span style=\"font-weight: 400;\">L&rsquo;utilisation d&rsquo;un pullbuoy signifie que vous n&rsquo;aurez pas \u00e0 vous concentrer sur vos jambes qui peuvent simplement \u00eatre laiss\u00e9es flottantes dans l&rsquo;eau et, plus important encore, le pullbuoy peut \u00eatre plac\u00e9 n&rsquo;importe o\u00f9 le long de votre corps. Au besoin, vous pouvez le mettre entre vos chevilles, vos mollets ou vos cuisses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u00c9tant donn\u00e9 que les muscles abdominaux et du trons sont cruciaux pour garder votre corps en \u00e9quilibre<\/strong>, placez le pullbuoy entre vos chevilles et essayez de vous concentrer sur votre nage. Essayez d&rsquo;allonger votre corps au maximum : imaginez que vous \u00e9tendez votre t\u00eate aussi loin que possible et que vous \u00e9tirez vos pieds derri\u00e8re vous. Cela vous aidera \u00e0 am\u00e9liorer l&rsquo;agrandissement de votre corps tout entier et donc \u00e0 resserrer vos muscles du tronc pour stabiliser votre colonne vert\u00e9brale.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Avancer au bon rythme est vital pour tout nageur. Cela vous permet non seulement d&rsquo;\u00e9conomiser de l&rsquo;\u00e9nergie mais aussi d&rsquo;\u00eatre plus efficace tout au long de la phase de propulsion. &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":92044,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10998,11324,10364,11374,12522],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Technique et exercices pour nager au bon rythme<\/title>\n<meta name=\"description\" content=\"Voici quelques conseils sur la fa\u00e7on de garder votre vitesse de nage sous contr\u00f4le afin de nager au bon rythme.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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