{"id":70230,"date":"2022-09-02T09:00:00","date_gmt":"2022-09-02T07:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/reprenez-lentrainement-apres-les-vacances-entrainement-hors-de-leau-1\/"},"modified":"2025-01-09T18:06:44","modified_gmt":"2025-01-09T17:06:44","slug":"reprenez-lentrainement-apres-les-vacances-entrainement-hors-de-leau-1","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/reprenez-lentrainement-apres-les-vacances-entrainement-hors-de-leau-1\/","title":{"rendered":"Comment reprendre l&rsquo;entra\u00eenement apr\u00e8s une pause &#8211; Entra\u00eenement hors de l\u2019eau 1"},"content":{"rendered":"<h2>Reprenez vos s\u00e9ances avec <span class=\"ui-provider eo bez baw bxu bxv bxw bxx bxy bxz bya byb byc byd bye byf byg byh byi byj byk byl bym byn byo byp byq byr bys byt byu byv byw byx byy byz\" dir=\"ltr\">des entrainements<\/span> hors de l&rsquo;eau !<\/h2>\n<p>Il peut \u00eatre assez difficile de reprendre une routine d\u2019entra\u00eenement apr\u00e8s une pause ou apr\u00e8s les vacances <span class=\"ui-provider eo bez baw bxu bxv bxw bxx bxy bxz bya byb byc byd bye byf byg byh byi byj byk byl bym byn byo byp byq byr bys byt byu byv byw byx byy byz\" dir=\"ltr\">(o\u00f9 nous avons tous bien profit\u00e9<\/span> :)) .<\/p>\n<p><span style=\"font-weight: 400;\">Nous ne faisons pas de distinction entre les vacances d&rsquo;hiver, les vacances d\u2019\u00e9t\u00e9 ou les autres vacances. La chose la plus importante c\u2019est de reprendre progressivement !<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Aujourd\u2019hui, nous parlons de l\u2019entra\u00eenement hors de l\u2019eau<\/strong>, \u00e0 la fois lent et progressif.<\/span><\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/fr_fr\/explorer\/activite\/running-et-fitness.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-105449 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/dryland-training_800x600.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/dryland-training_800x600.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/dryland-training_800x600-300x300.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/dryland-training_800x600-150x150.jpg 150w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/dryland-training_800x600-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Vous pouvez \u00e9videmment varier les exercices en fonction de vos besoins personnels. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Si vous ne voulez pas aller directement \u00e0 la piscine, deux choix s\u2019ouvrent \u00e0 vous : <a href=\"https:\/\/www.arenasport.com\/fr_fr\/explorer\/activite\/running-et-fitness.html\" target=\"_blank\" rel=\"noopener noreferrer\">le jogging classique ou la salle de sport<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Le premier choix est facile et bon march\u00e9 ( vous pouvez le faire n\u2019importe o\u00f9 et vous n\u2019avez pas besoin d\u2019un abonnement \u00e0 la salle ) alors que le second n\u00e9cessite un peu d\u2019organisation, et m\u00eame dans l\u2019id\u00e9al, on devrait se faire aider par un entra\u00eeneur personnel. <\/span><\/p>\n<h3>Nous souhaitons vous proposer un petit programme pour reprendre l\u2019entra\u00eenement, qui peut \u00eatre r\u00e9p\u00e9t\u00e9 en 3 sessions pendant au moins 2 semaines :<\/h3>\n<p><strong>1. 15 min de jogging<\/strong><\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/fr_fr\/explorer\/activite\/running-et-fitness.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-104641 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/summer-training_800_600.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/summer-training_800_600.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/summer-training_800_600-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/summer-training_800_600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><strong>2. Exercices de poids corporel seulement<\/strong> pendant 20 min :<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">-Exercices sur les bras comme les pompes genoux au sol<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">-Rotations des mains avec les bras tendus en croix, en partant avec les paumes vers le haut et en les faisant tourner sur elles-m\u00eames jusqu\u2019\u00e0 ce que les paumes fassent face au sol. <\/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\/8SuaxNfVOBo\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">&#8211; Exercices de flexion\/extension des bras au plafond, sur les c\u00f4t\u00e9s et vers l\u2019avant. <\/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\/gi_jWFVq_U0\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>3. 10 min de jogging relaxant<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><strong>4. <a href=\"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/les-etirements-indispensables-pour-les-nageurs\/\">\u00c9tirements<\/a>,<\/strong> en particulier les jambes, le muscle biceps f\u00e9moral, le quadriceps et le muscle gemellus. <\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-95142\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/blog_main_dryland-exercises-for-swimmers_800.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/blog_main_dryland-exercises-for-swimmers_800.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/blog_main_dryland-exercises-for-swimmers_800-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/blog_main_dryland-exercises-for-swimmers_800-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Alors, \u00eates-vous pr\u00eat \u00e0 reprendre l&rsquo;entra\u00eenement apr\u00e8s une pause ? Nous vous souhaite tout plein de bonnes choses !<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reprenez vos s\u00e9ances avec des entrainements hors de l&rsquo;eau ! Il peut \u00eatre assez difficile de reprendre une routine d\u2019entra\u00eenement apr\u00e8s une pause ou apr\u00e8s les vacances (o\u00f9 nous avons &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":105089,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment reprendre l&#039;entra\u00eenement apr\u00e8s une pause<\/title>\n<meta name=\"description\" content=\"Apr\u00e8s une pause il peut \u00eatre assez difficile de reprendre l&#039;entra\u00eenement. 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