{"id":84948,"date":"2021-03-12T13:00:34","date_gmt":"2021-03-12T12:00:34","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=84948"},"modified":"2021-03-12T11:47:34","modified_gmt":"2021-03-12T10:47:34","slug":"3-exercices-de-mobilite-par-la-championne-cate-campbell","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/entrainement-hors-de-leau\/3-exercices-de-mobilite-par-la-championne-cate-campbell\/","title":{"rendered":"3 exercices de mobilit\u00e9 avant la baignade par la championne australienne de natation Cate Campbell"},"content":{"rendered":"<h1>3 exercices de mobilit\u00e9 pour votre routine d&rsquo;avant nage<\/h1>\n<p>La championne australienne de natation Cate Campbell nous fait part de ses exercices de mobilit\u00e9 pr\u00e9f\u00e9r\u00e9s pr\u00e9-baignade.<\/p>\n<p>Les exercices suivants sont ax\u00e9s sur la mobilit\u00e9 thoracique &#8211; qui est la chose la plus importante sur laquelle elle se concentre dans sa routine d&rsquo;avant nage.<\/p>\n<h3>1) La \u00ab\u00a0Barbie \u00e9toile de mer\u00a0\u00bb<\/h3>\n<p>\u201cCet exercice est ax\u00e9 sur la rotation thoracique. J\u2019aime l\u2019appeler \u00ab Barbie \u00e9toile de mer \u00bb\u00a0\u00bb.<\/p>\n<div class=\"responsive-youtube\">\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/0ghspVp6nvg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>Les meilleurs conseils :<\/strong><\/p>\n<ul>\n<li>Essayez de vous pencher \u00e0 partir des hanches.<\/li>\n<li>Si vos fl\u00e9chisseurs de hanches et\/ou vos ischio-jambiers sont tendus (les miens le sont toujours), vos quadriceps pourraient vouloir prendre le les garder d\u00e9tendus.<\/li>\n<li>Inspirez lors de la premi\u00e8re rotation et expirez pour revenir au centre.<\/li>\n<li>Vous devez avoir l&rsquo;impression d&rsquo;avoir un b\u00e2ton droit qui passe sur vos \u00e9paules et le long de vos bras en les maintenant toujours horizontaux.<\/li>\n<li>Si vous ne pouvez pas atteindre vos pieds, penchez-vous aussi loin que possible sur votre jambe.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Faites environ 8 \u00e0 10 rotations au total ou jusqu&rsquo;\u00e0 ce que vous sentiez que le mouvement est un peu plus facile.<\/p>\n<p>&nbsp;<\/p>\n<h3>2) Enfiler l&rsquo;aiguille<\/h3>\n<p>\u00ab\u00a0Dans cet exercice, je suis \u00e0 quatre pattes, je soul\u00e8ve une main jusqu&rsquo;au plafond puis je la fais glisser vers le sol en passant sous mon autre bras. \u00a0Je fais cela plusieurs fois, puis je passe un bras entre mes jambes pour attraper ma cheville oppos\u00e9e pour un gros \u00e9tirement lat\u00e9ral.\u00a0\u00bb<\/p>\n<div class=\"responsive-youtube\">\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/-fbB2ohFAIk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/div>\n<p><strong>Les meilleurs conseils :<\/strong><\/p>\n<ul>\n<li>Inspirez en \u00e9tendant votre bras jusqu&rsquo;au plafond et expirez en le faisant glisser sur le sol.<\/li>\n<li>Pour vous \u00e9tirer plus profond\u00e9ment, vous pouvez plier votre bras de soutien et laisser votre t\u00eate reposer sur le sol pendant les rotations.<\/li>\n<li>Lorsque vous passez votre bras entre vos jambes, accrochez-vous \u00e0 votre cheville oppos\u00e9e et essayez de la ramener vers vous. Restez dans cette position pendant deux respirations.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>3) La pose de yoga du chat-vache<\/h3>\n<p>\u00ab\u00a0C&rsquo;est une s\u00e9quence de yoga tr\u00e8s connue que j&rsquo;adore. Elle aide \u00e0 d\u00e9tendre le haut de mon thorax et \u00e0 faire bouger mes omoplates en douceur dans mon dos\u00a0\u00bb.<\/p>\n<div class=\"responsive-youtube\">\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/6wUBbK3hrQw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>Les meilleurs conseils :<\/strong><\/p>\n<ul>\n<li>Lorsque vous prenez la pose du \u00ab\u00a0chat\u00a0\u00bb, ayez l&rsquo;impression de repousser le sol loin de vous. Vous devez sentir une pression dans vos mains et vos genoux.<\/li>\n<li>Restez dans la position du chat pendant un cycle de respiration complet, ce qui \u00e9tirera vos muscles intercostaux (les muscles situ\u00e9s entre vos c\u00f4tes).<\/li>\n<li>Lorsque vous vous recroquevillez en position \u00ab\u00a0chat\u00a0\u00bb, laissez vos \u00e9paules monter doucement vers vos oreilles, et lorsque vous vous recroquevillez en position \u00ab\u00a0vache\u00a0\u00bb, ramenez doucement vos \u00e9paules vers vos pieds. Cela permet \u00e0 vos omoplates de se d\u00e9placer en douceur dans votre dos.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Et vous, quelle est votre routine pr\u00e9f\u00e9r\u00e9e avant la baignade ?<\/p>\n<hr \/>\n<h4>Lire aussi\u2026\u2026<\/h4>\n<p><a href=\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/limportance-de-lentrainement-hors-de-leau\/\">L&rsquo;importance de l\u2019entra\u00eenement \u00ab\u00a0hors de l\u2019eau\u00a0\u00bb<\/a><\/p>\n<p><a href=\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/3-secrets-pour-atteindre-vos-objectifs\/\">3 secrets pour atteindre vos objectifs !<\/a><\/p>\n<hr \/>\n<p><a href=\"https:\/\/www.arenasport.com\/fr_fr\/femme\/vetements-de-sport\/tops-et-t-shirts.html\">D\u00e9couvrez nos tops et t-shirts<\/a><\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/fr_fr\/femme\/vetements-de-sport\/pantalons.html\">Jetez un coup d&rsquo;\u0153il \u00e0 nos pantalons de sport<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>3 exercices de mobilit\u00e9 pour votre routine d&rsquo;avant nage La championne australienne de natation Cate Campbell nous fait part de ses exercices de mobilit\u00e9 pr\u00e9f\u00e9r\u00e9s pr\u00e9-baignade. Les exercices suivants sont &hellip;<\/p>\n","protected":false},"author":1310,"featured_media":84971,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12812],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 exercices de mobilit\u00e9 avant la baignade par Cate Campbell<\/title>\n<meta name=\"description\" content=\"La championne australienne de natation Cate Campbell nous fait part de ses exercices de mobilit\u00e9 pr\u00e9f\u00e9r\u00e9s pr\u00e9-baignade. 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