{"id":85586,"date":"2022-03-18T11:30:04","date_gmt":"2022-03-18T10:30:04","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=85586"},"modified":"2022-03-18T11:49:08","modified_gmt":"2022-03-18T10:49:08","slug":"3-exercices-au-sec-que-les-nageurs-devraient-eviter","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/entrainement-hors-de-leau\/3-exercices-au-sec-que-les-nageurs-devraient-eviter\/","title":{"rendered":"3 exercices au sec que les nageurs devraient \u00e9viter"},"content":{"rendered":"

Cet article illustre quelques exercices\u00a0<\/span><\/span>au sec<\/span><\/span>\u00a0qui sont parfois recommand\u00e9s, mais qui doivent en fait \u00eatre \u00e9vit\u00e9s \u00e0 tout prix par les nageurs.\u00a0<\/span><\/span>En revanche<\/span><\/span>, essayez les exercices que nous vous recommandons et qui sont\u00a0<\/span><\/span>eux\u00a0<\/span><\/span>sp\u00e9cifiquement destin\u00e9s \u00e0 la natation.<\/span><\/span><\/p>\n

L<\/span><\/span>\u2019<\/span><\/span>une des grandes v\u00e9rit\u00e9s dans la natation c<\/span><\/span>\u2019<\/span><\/span>est l<\/span><\/span>\u2019<\/span><\/span>importance de la sp\u00e9cificit\u00e9<\/span><\/span><\/h2>\n

Dans la natation, il est crucial par exemple de se concentrer sur la technique<\/strong> ou, plus pr\u00e9cis\u00e9ment, sur votre rythme de nage<\/strong>. Ce concept s<\/span><\/span>\u2019<\/span><\/span>applique \u00e9galement en dehors de l<\/span><\/span>\u2019<\/span><\/span>eau, o\u00f9 vos s\u00e9ances d<\/span><\/span>\u2019<\/span><\/span>entra\u00eenement doivent \u00eatre vraiment con\u00e7ues<\/strong> pour atteindre une certaine performance ou renforcer les muscles n\u00e9cessaires \u00e0 un style de nage particulier.<\/span><\/span>\u00a0<\/span><\/p>\n

N\u00e9anmoins, certains entra\u00eeneurs, en particulier ceux qui n<\/span><\/span>\u2019<\/span><\/span>ont pas d<\/span><\/span>\u2019<\/span><\/span>exp\u00e9rience en natation, conseillent aux nageurs des exercices emprunt\u00e9s \u00e0 d<\/span><\/span>\u2019<\/span><\/span>autres sports qui souvent font plus de mal que de bien. Cet article illustre quelques exercices qui sont parfois recommand\u00e9s, mais qui doivent en fait \u00eatre \u00e9vit\u00e9s \u00e0 tout prix par les nageurs.\u00a0<\/span><\/span>En revanche<\/span><\/span>, essayez les exercices que nous vous recommandons et qui sont eux sp\u00e9cifiquement destin\u00e9s \u00e0 la natation.<\/span><\/span><\/p>\n

\"A<\/p>\n

1 – \u00c0 eviter – DIPS SUR BANC<\/strong><\/span><\/span><\/h3>\n

Le premier exercice \u00e0 \u00e9viter est celui des\u00a0<\/span>\u00ab\u2009DIPS SUR BANC\u2009\u00bb<\/strong>. Vous trouverez cet exercice dans la plupart des exercices de musculation, mais il est dangereux pour les nageurs.<\/span>\u00a0<\/span>La position de d\u00e9part est la suivante<\/span>\u202f<\/span>: les bras \u00e9tendus derri\u00e8re vous reposent sur un banc, les fessiers sont soulev\u00e9s du sol et les jambes sont tendues. L<\/span>\u2019<\/span>exercice est ensuite r\u00e9alis\u00e9 en pliant les bras et en engageant d<\/span>\u2019<\/span>abord les \u00e9paules puis les triceps jusqu<\/span>\u2019<\/span>\u00e0 ce que les fessiers touchent presque le sol.<\/span>\u00a0<\/span><\/p>\n

Le probl\u00e8me avec cet exercice c<\/span>\u2019<\/span>est que votre coiffe des rotateurs est trop sollicit\u00e9e pendant le mouvement vers le bas, ce qui peut entra\u00eener des blessures, en particulier si l<\/span>\u2019<\/span>exercice est mal ex\u00e9cut\u00e9.<\/span>\u00a0<\/span><\/p>\n

Recommand\u00e9<\/strong><\/p>\n

Alors,\u00a0<\/span><\/span>quel comment<\/span><\/span>\u00a0bien faire travailler les triceps pour les quatre styles de nage<\/span><\/span>\u2009<\/span><\/span>? LES KICKBACKS DES TRICEPS AVEC UNE BANDE DE R\u00c9SISTANCE<\/strong>. Placez une bande de r\u00e9sistance sous l<\/span><\/span>\u2019<\/span><\/span>un de vos pieds et saisissez-la d<\/span><\/span>\u2019<\/span><\/span>une main.\u00a0<\/span><\/span>Penchez-vous<\/span><\/span>\u00a0vers l<\/span><\/span>\u2019<\/span><\/span>avant au niveau de la taille jusqu<\/span><\/span>\u2019<\/span><\/span>\u00e0 ce que le haut de votre corps soit presque \u00e0 l<\/span><\/span>\u2019<\/span><\/span>horizontale par rapport au sol et pliez l\u00e9g\u00e8rement les genoux. En commen\u00e7ant par un bras perpendiculaire au sol avec la bande de r\u00e9sistance tendue, tendez vos bras vers l<\/span><\/span>\u2019<\/span><\/span>arri\u00e8re jusqu<\/span><\/span>\u2019<\/span><\/span>\u00e0 ce qu<\/span><\/span>\u2019<\/span><\/span>ils arrivent \u00e0 hauteur des \u00e9paules. Ensuite, revenez \u00e0 votre position de d\u00e9part. Effectuez cet exercice sur les deux c\u00f4t\u00e9s du corps.<\/span><\/span><\/p>\n

Cet exercice est sp\u00e9cialement con\u00e7u pour renforcer vos triceps et vous permettra de renforcer vos mouvements de natation<\/strong>. <\/span><\/span>\u00a0<\/span><\/p>\n

\"A<\/p>\n

2 – \u00c0 eviter – lev\u00e9s de jambes \u00e0 m\u00eame le sol<\/span><\/span><\/span><\/span><\/h3>\n

Le deuxi\u00e8me exercice consiste \u00e0 faire des lev\u00e9s de jambes \u00e0 m\u00eame le sol<\/strong>. C<\/span><\/span>\u2019<\/span><\/span>est un autre exercice populaire dans les salles de sport, mais il peut causer des blessures. Si vous ne l<\/span><\/span>\u2019<\/span><\/span>ex\u00e9cutez pas correctement, vous pouvez vous endommager le bas du dos ou les abdominaux.<\/span><\/span>\u00a0<\/span><\/p>\n

Recommand\u00e9<\/strong><\/p>\n

Vous pouvez obtenir des r\u00e9sultats meilleurs et plus cibl\u00e9s avec des PLANCHES<\/strong>.<\/span>\u00a0<\/span>En vous appuyant sur vos coudes et vos orteils, le corps parall\u00e8le au sol, tournez bien la t\u00eate vers l<\/span>\u2019<\/span>avant. Vous pouvez \u00e9galement effectuer des planches lat\u00e9rales en faisant pivoter votre corps de mani\u00e8re \u00e0 ce que vos \u00e9paules soient perpendiculaires au sol, en vous tenant en \u00e9quilibre sur votre coude et sur l<\/span>\u2019<\/span>ext\u00e9rieur de votre pied.<\/span>\u00a0<\/span><\/p>\n

Cet exercice vous apprendra \u00e0 utiliser vos abdominaux, ce qui est tr\u00e8s important pour une bonne posture dans les quatre nages ou lorsque vous plongez<\/strong>.<\/span><\/p>\n

\"Stretching<\/p>\n

3 – \u00c0 eviter – SOULEV\u00c9S DE POIDS<\/span><\/span><\/span><\/span><\/h3>\n

Le dernier exercice \u00e0 \u00e9viter c<\/span><\/span>\u2019<\/span><\/span>est les SOULEV\u00c9S DE POIDS<\/strong>. \u00c7a peut \u00eatre particuli\u00e8rement dangereux surtout avec des poids lourds. C<\/span><\/span>\u2019<\/span><\/span>est \u00e0 \u00e9viter, car mal ex\u00e9cut\u00e9 \u00e0 un \u00e2ge pr\u00e9coce, ils peuvent causer de graves dommages aux fessiers et aux\u00a0<\/span><\/span>ischiojambiers.<\/span><\/span><\/p>\n

Recommand\u00e9<\/strong><\/p>\n

Les LUNGES<\/strong> sont plus s\u00fbrs. En partant d<\/span>\u2019<\/span>une position debout, faites un pas en avant et pliez votre genou jusqu<\/span>\u2019<\/span>\u00e0 ce que votre cuisse soit parall\u00e8le au sol. Assurez-vous que votre genou arri\u00e8re ne touche pas le sol. Une fois le mouvement termin\u00e9, redressez votre jambe pli\u00e9e et revenez \u00e0 la position debout.<\/span>\u00a0<\/span><\/p>\n

Cet exercice fait travailler les muscles principaux du bas de votre corps et vous permet d<\/span>\u2019<\/span>am\u00e9liorer votre mouvement de jambe<\/strong>, votre plongeon et votre virage.<\/span><\/p>\n

\n
Lire aussi\u2026<\/h5>\n

Renforcez vos mouvements de natation : les Burpees<\/a><\/p>\n

L’importance de l\u2019entra\u00eenement \u00ab\u00a0hors de l\u2019eau\u00a0\u00bb<\/a><\/p>\n

\n

Restez bien hydrat\u00e9 et d\u00e9couvrez notre collection de bouteilles<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Cet article illustre quelques exercices\u00a0au sec\u00a0qui sont parfois recommand\u00e9s, mais qui doivent en fait \u00eatre \u00e9vit\u00e9s \u00e0 tout prix par les nageurs.\u00a0En revanche, essayez les exercices que nous vous recommandons …<\/p>\n","protected":false},"author":1372,"featured_media":91338,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12812],"tags":[],"acf":[],"yoast_head":"\n3 exercices au sec que les nageurs devraient \u00e9viter<\/title>\n<meta name=\"description\" content=\"Voici quelques exercices\u00a0au sec\u00a0qui sont parfois recommand\u00e9s, mais qui doivent en fait \u00eatre \u00e9vit\u00e9s \u00e0 tout prix par les nageurs.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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