{"id":70254,"date":"2024-06-10T09:00:00","date_gmt":"2024-06-10T07:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/peu-de-temps-pour-sentrainer-voici-quelques-exercices-pour-vous-beach-edit\/"},"modified":"2024-06-07T15:48:13","modified_gmt":"2024-06-07T13:48:13","slug":"peu-de-temps-pour-sentrainer-voici-quelques-exercices-pour-vous-beach-edit","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/peu-de-temps-pour-sentrainer-voici-quelques-exercices-pour-vous-beach-edit\/","title":{"rendered":"Peu de temps pour s\u2019entra\u00eener ? Voici quelques exercices pour vous"},"content":{"rendered":"

Vous \u00eates au bord de la mer en vacances et \u00e9tant fana de fitness, apr\u00e8s 2 \u00e0 3 jours pass\u00e9s \u00e0 ne rien faire, vous en avez d\u00e9j\u00e0 assez de vous pr\u00e9lasser.
\n<\/strong>
\nY a-t-il de l\u2019eau pour nager ? Oui il y en a ! De la place pour faire des exercices ? \u00c0 moins que vous soyez dans une petite crique, cela ne devrait poser aucun probl\u00e8me !<\/p>\n

Dans ce cas, au travail !<\/h2>\n

\"\"<\/a><\/p>\n

Toute la s\u00e9ance d\u2019entra\u00eenement va alterner entre le sable et l\u2019eau, car en gardez \u00e0 l\u2019esprit qu\u2019il peut faire chaud, entrer r\u00e9guli\u00e8rement dans l\u2019eau vous aidera \u00e0 vous rafra\u00eechir.<\/strong><\/p>\n

Comme \u00e9chauffement, alternez le jogging le long du bord de l\u2019eau, les rotations des bras, les fentes et la nage lente en mer (\u00e0 r\u00e9p\u00e9ter 3 fois).<\/p>\n

L\u2019entra\u00eenement principal est un circuit \u00e0 r\u00e9p\u00e9ter 4 fois, compos\u00e9 de 3 blocs distincts comprenant :<\/strong>
\n– Un exercice de poids corporel \u00e0 r\u00e9p\u00e9ter pendant 20 secondes.
\n– Un court sprint d\u2019environ 10 m (pour faire plus travailler vos muscles, sprintez l\u00e0 o\u00f9 le sable est sec et mou).
\n– Un sprint rapide dans l\u2019eau (il est inutile de d\u00e9finir une distance en m\u00e8tres, il vaut mieux compter vos mouvements de bras, quel que soit le style de nage que vous pr\u00e9f\u00e9rez).<\/p>\n

Apr\u00e8s avoir termin\u00e9 un circuit, 2 minutes de repos en nageant.
\n5 minutes de nage lente et \u00e9tirement au bord de l\u2019eau pour vous reposer<\/p>\n

\"\"<\/a><\/p>\n

Profitez de votre entra\u00eenement !<\/h3>\n

\u00c9CHAUFFEMENT SUR LE SEC\u00a0<\/strong>x3<\/p>\n

3 minutes de jogging
\nRotations et fentes des bras avant-arri\u00e8re
\n5 minutes nage lente<\/p>\n

SET PRINCIPAL\u00a0<\/strong>x4<\/p>\n

2 minutes de repos actif entre les s\u00e9ries de nage lente.<\/p>\n

20 secondes de pompes
\nsprint [10m]
\nsprint dans l\u2019eau [12 mouvements de bras]<\/p>\n

20 secondes de squats
\nsprint [10m]
\nsprint dans l\u2019eau [12 mouvements de bras]<\/p>\n

20 secondes de burpees
\nsprint [10m]
\nsprint dans l\u2019eau [12 mouvements de bras]<\/p>\n

REPOS<\/strong><\/p>\n

5 minutes nage lente
\n10 minutes d\u2019\u00e9tirements<\/p>\n","protected":false},"excerpt":{"rendered":"

Vous \u00eates au bord de la mer en vacances et \u00e9tant fana de fitness, apr\u00e8s 2 \u00e0 3 jours pass\u00e9s \u00e0 ne rien faire, vous en avez d\u00e9j\u00e0 assez de …<\/p>\n","protected":false},"author":1372,"featured_media":104641,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10098],"tags":[],"acf":[],"yoast_head":"\nPeu de temps pour s\u2019entra\u00eener ? Voici quelques exercices pour vous - 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\/en\/?p=68246\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Peu de temps pour s\u2019entra\u00eener ? 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