{"id":70244,"date":"2018-10-11T00:00:00","date_gmt":"2018-10-11T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/plongeon-et-demi-tour-2-exercices-pour-ameliorer-votre-poussee\/"},"modified":"2018-10-11T00:00:00","modified_gmt":"2018-10-11T00:00:00","slug":"plongeon-et-demi-tour-2-exercices-pour-ameliorer-votre-poussee","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/plongeon-et-demi-tour-2-exercices-pour-ameliorer-votre-poussee\/","title":{"rendered":"Plongeon et demi-tour : 2 exercices pour am\u00e9liorer votre pouss\u00e9e"},"content":{"rendered":"

Voyons pourquoi et surtout comment am\u00e9liorer votre pouss\u00e9e de plongeon et de demi-tour.<\/strong><\/p>\n

Comme nous le savons tous, il y a quatre types de nage diff\u00e9rentes, mais au cours des derni\u00e8res ann\u00e9es, la phase \u00ab sub-aquatique \u00bb a \u00e9t\u00e9 consid\u00e9r\u00e9e comme un cinqui\u00e8me coup.<\/span><\/p>\n

Les exercices que je vous propose aujourd’hui visent sp\u00e9cifiquement \u00e0 am\u00e9liorer votre phase sous-marine ou, en d’autres termes, \u00e0 renforcer votre pouss\u00e9e : soit du mur lors d’un virage tumbling, soit du bloc de d\u00e9part en plongeant.<\/span><\/p>\n

La raison en est tr\u00e8s simple :<\/strong> avoir la meilleure phase sous-marine possible sera totalement inutile si vous ne pouvez pas pousser (le mur ou le bloc de d\u00e9part) correctement. En effet, c\u2019est en poussant fort pendant un virage ou en plongeant que vous acc\u00e9l\u00e8rerez rapidement pour avoir un bon rythme.<\/span><\/p>\n

L’\u00e9quation est tr\u00e8s simple :<\/strong><\/p>\n

meilleure pouss\u00e9e<\/span><\/i><\/p>\n

=<\/span><\/i><\/p>\n

commencer \u00e0 nager \u00e0 un rythme plus rapide<\/span><\/i><\/p>\n

=<\/span><\/i><\/p>\n

moins d’\u00e9nergie \u00ab\u00a0gaspill\u00e9e\u00a0\u00bb pour atteindre la vitesse maximale<\/span><\/i><\/p>\n

Pour que cette \u00e9quation soit juste, un certain nombre de facteurs entrent en jeu :<\/strong> la position de votre corps d\u00e9terminant votre hydrodynamisme et la flexibilit\u00e9 de votre mouvement sous l’eau (bien que, comme nous l’avons dit, tout d\u00e9pend de la pouss\u00e9e de vos jambes).<\/span><\/p>\n

Il y a un mot qui r\u00e9sume parfaitement ce que devrait \u00eatre votre pouss\u00e9e : <\/span>explosive<\/b>. Cela signifie que les muscles principaux impliqu\u00e9s, vos jambes, doivent \u00eatre capables d’injecter autant de puissance que possible dans un tr\u00e8s court laps de temps. Essayez ces deux exercices de renforcement des jambes : l’un est effectu\u00e9 avec des poids et l’autre avec seulement votre poids corporel.<\/span><\/p>\n

1) Squat avec le dos<\/strong><\/p>\n

Le premier est l’exercice le plus couramment associ\u00e9 \u00e0 l’entra\u00eenement de vos jambes, c’est-\u00e0-dire des squats avec des poids. Id\u00e9alement, utilisez une barre plac\u00e9e derri\u00e8re votre cou pour ajouter du poids suppl\u00e9mentaire. Lorsque vous effectuez cet exercice, vous devez abaisser votre corps tr\u00e8s lentement et ensuite vous redresser tr\u00e8s rapidement, en prenant environ 5 secondes pour abaisser votre corps et 1 seconde pour repousser vers le haut \u00e0 nouveau. Assurez-vous que le poids n’est pas trop lourd sinon vous ne serez pas en mesure de vous redresser rapidement.<\/span><\/p>\n

4 x 6 r\u00e9p\u00e9titions avec un repos de 1’30 \u00ab\u00a0entre chaque s\u00e9rie.<\/span><\/p>\n

2) Sauts \u201cisom\u00e9triques\u201d<\/strong><\/p>\n

Pliez les genoux comme si vous faisiez un squat en vous assurant que vos hanches sont au niveau de vos genoux et que vos genoux ne d\u00e9passent pas de vos pieds. Maintenez cette position pendant quelques secondes avec vos bras pendants sur vos c\u00f4t\u00e9s et vos mains touchant le sol. Apr\u00e8s 2\/3 secondes, sautez le plus haut possible en \u00e9tirant vos bras au-dessus de votre t\u00eate comme si vous simuliez la position de votre corps pendant la phase sous-marine. N’oubliez pas de plier vos jambes pour adoucir votre atterrissage.<\/span><\/p>\n

5 x 5 r\u00e9p\u00e9titions avec 1 ‘de repos entre chaque s\u00e9rie.<\/span><\/p>\n

Vous remarquerez bient\u00f4t que vos temps de nage s’am\u00e9liorent juste en renfor\u00e7ant et donc en am\u00e9liorant ce d\u00e9tail mineur.<\/span><\/p>\n

Profitez bien de votre entra\u00eenement !<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Voyons pourquoi et surtout comment am\u00e9liorer votre pouss\u00e9e de plongeon et de demi-tour. Comme nous le savons tous, il y a quatre types de nage diff\u00e9rentes, mais au cours des …<\/p>\n","protected":false},"author":1372,"featured_media":3716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[11390,10998,10822,10364,10402,11392],"acf":[],"yoast_head":"\nPlongeon et demi-tour : 2 exercices pour am\u00e9liorer votre pouss\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\/plongeon-et-demi-tour-2-exercices-pour-ameliorer-votre-poussee\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plongeon et demi-tour : 2 exercices pour am\u00e9liorer votre pouss\u00e9e - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Voyons pourquoi et surtout comment am\u00e9liorer votre pouss\u00e9e de plongeon et de demi-tour. 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