{"id":70258,"date":"2024-02-26T10:00:00","date_gmt":"2024-02-26T09:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/10-exercices-que-tous-les-debutants-en-nage-dos-doivent-essayer\/"},"modified":"2024-02-26T17:20:54","modified_gmt":"2024-02-26T16:20:54","slug":"10-exercices-que-tous-les-debutants-en-nage-dos-doivent-essayer","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/10-exercices-que-tous-les-debutants-en-nage-dos-doivent-essayer\/","title":{"rendered":"10 exercices que tous les d\u00e9butants en nage dos doivent essayer"},"content":{"rendered":"<p><strong>On entend souvent les gens dire \u201cJe n&rsquo;aime pas la nage dos, car on nage le ventre vers le haut\u201d.<\/strong><\/p>\n<p>En r\u00e9alit\u00e9 il n\u2019y a rien de plus facile que de nager sur le dos, et le plus populaire des exercices pour chercher \u00e0 s\u00e9tirer dans l\u2019eau, c&rsquo;est la double rotation des bras : faire tourner les deux bras vers l&rsquo;arri\u00e8re en m\u00eame temps, tout en effectuant un mouvement de jambes de brasse.<\/p>\n<p>Durant la phase d&rsquo;appui, il est difficile de contr\u00f4ler les mains car elles ne sont plus visibles. Cependant, avec la bouche hors de l&rsquo;eau, la respiration, elle, est beaucoup plus facile.<\/p>\n<p><strong>Il est utile de faire quelques exercices techniques pour apprendre \u00e0 bien respirer<\/strong>, am\u00e9liorer son style et rendre la pratique du dos plus amusante.<\/p>\n<p><strong> Voici quelques exercices simples qui peuvent rapidement am\u00e9liorer votre technique.<\/strong> N&rsquo;oubliez pas de r\u00e9p\u00e9ter chaque exercice au moins deux fois, avec une pause de 15 \u00e0 20 secondes entre chaque longueur.<\/p>\n<p><strong>1.\u00a0Avec une planche :<\/strong> tenez une <a href=\"https:\/\/www.arenasport.com\/fr_fr\/002024-planche-de-natation-imprimee.html\"><strong>planche<\/strong><\/a> dans vos mains tout en \u00e9tant allong\u00e9 sur le dos, les bras \u00e9tendus. Alternez les mains \u00e0 chaque mouvement. Effectuez quatre mouvements en maintenant la planche au niveau des hanches, puis r\u00e9alisez quatre autres en pla\u00e7ant la planche au-dessus de votre t\u00eate.<\/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\/pn9SP2ucA8Y\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>2.\u00a0Un seul bras :<\/strong> nagez sur le dos en utilisant un seul bras, l&rsquo;autre reste le long de votre corps.<\/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\/TAr2Glpnq6o\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>3.\u00a0Jambes de brasse :<\/strong> nagez sur le dos, mais cette fois-ci avec un mouvement de jambe de brasse \u00e0 la fin de chaque mouvement de bras (respirez en bougeant les bras et expirez en bougeant les jambes)<\/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\/nm9FRzTLEKA\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>4. Un verre sur le front : <\/strong>pour am\u00e9liorer la position de votre t\u00eate, essayez de nager tout en \u00e9quilibrant un verre sur le milieu de votre front, en veillant \u00e0 ce qu&rsquo;il ne tombe pas. Plus vous maintiendrez votre t\u00eate allong\u00e9e avec le regard dirig\u00e9 vers le haut, plus le verre restera en place.<\/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\/IN8_q-JSfKk\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>5.\u00a0Poings serr\u00e9s:<\/strong> nagez sur le dos avec vos poings serr\u00e9s.<\/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\/umFKlKzatz8\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>6.\u00a0Cross-overs avant :<\/strong> prenez une courte pause apr\u00e8s chaque troisi\u00e8me mouvement de bras lorsque l&rsquo;un de vos bras est \u00e9tendu le long de votre corps et que l&rsquo;autre est derri\u00e8re votre t\u00eate. \u00c0 ce moment, effectuez deux demi-cercles complets devant votre corps en croisant vos bras devant votre visage, d&rsquo;abord dans un sens puis dans l&rsquo;autre.<\/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\/KLUKVLdWjK8\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>7.\u00a0Avec un pullbuoy :<\/strong> nagez sur le dos en glissant un <strong><a href=\"https:\/\/www.arenasport.com\/fr_fr\/006835-freeflow-pullbuoy-ii.html\">pullbuoy<\/a><\/strong> entre vos genoux.<\/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\/PkqTo4gX_9k\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>8. En rattrap\u00e9 :<\/strong> faites une pause de 2 secondes lorsque l&rsquo;une des mains p\u00e9n\u00e8tre dans l&rsquo;eau et attendez que l&rsquo;autre main revienne. Continuez votre mouvement puis faites une autre pause lorsque vos bras sont le long de votre corps.<\/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\/FM4mRzOyFyc\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>9.\u00a0Assis :<\/strong> nagez sur le dos en essayant d&rsquo;adopter une position assise et de maintenir une cadence extr\u00eamement \u00e9lev\u00e9e avec les bras (exercice \u00e0 effectuer pendant quelques secondes en alternant avec du dos classique ou du dos \u00e0 deux bras).<\/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\/BvygjGBMMKs\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>10.\u00a0Swap over :<\/strong> pratiquez la nage sur le dos avec un bras tenant un pullbuoy devant votre visage. Lorsque le bras passe devant votre visage, changez de main et continuez le mouvement en utilisant la main qui tenait le pullbuoy.<\/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\/0f9qLJphD7w\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>En r\u00e9alisant ces exercices correctement, vous d\u00e9couvrirez rapidement que nager \u00ab\u00a0le ventre vers le haut\u00a0\u00bb n&rsquo;est pas aussi difficile que cela peut sembler.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On entend souvent les gens dire \u201cJe n&rsquo;aime pas la nage dos, car on nage le ventre vers le haut\u201d. En r\u00e9alit\u00e9 il n\u2019y a rien de plus facile que &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":1356,"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>10 exercices que tous les d\u00e9butants en nage dos doivent essayer - 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\/10-exercices-que-tous-les-debutants-en-nage-dos-doivent-essayer\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 exercices que tous les d\u00e9butants en nage dos doivent essayer - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"On entend souvent les gens dire \u201cJe n&rsquo;aime pas la nage dos, car on nage le ventre vers le haut\u201d. 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