{"id":85807,"date":"2021-04-16T13:00:20","date_gmt":"2021-04-16T11:00:20","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=85807"},"modified":"2021-04-16T15:35:40","modified_gmt":"2021-04-16T13:35:40","slug":"3-exercices-de-posture-pour-les-nageurs-par-hannah-miley","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/entrainement-hors-de-leau\/3-exercices-de-posture-pour-les-nageurs-par-hannah-miley\/","title":{"rendered":"3 exercices de posture pour les nageurs par Hannah Miley"},"content":{"rendered":"<p><span data-contrast=\"auto\">Vous\u00a0avez\u00a0besoin\u00a0de\u00a0quelques\u00a0conseils pour\u00a0vous\u00a0<strong>entra\u00eener\u00a0\u00e0 la natation\u00a0lorsque\u00a0vous\u00a0ne\u00a0pouvez\u00a0pas\u00a0aller\u00a0\u00e0 la\u00a0piscine<\/strong> ?\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">La posture\u00a0<\/span><span data-contrast=\"auto\">influence<\/span><span data-contrast=\"auto\">\u00a0la force, le\u00a0<\/span><span data-contrast=\"auto\">risque<\/span><span data-contrast=\"auto\">\u00a0de\u00a0<\/span><span data-contrast=\"auto\">blessure<\/span><span data-contrast=\"auto\">\u00a0et les performances.\u00a0<\/span><span data-contrast=\"auto\">Profitez<\/span><span data-contrast=\"auto\">\u00a0au maximum de\u00a0<\/span><span data-contrast=\"auto\">votre<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">temps<\/span><span data-contrast=\"auto\">\u00a0loins<\/span><span data-contrast=\"auto\">\u00a0d<\/span><span data-contrast=\"auto\">e la piscine et\u00a0<\/span><span data-contrast=\"auto\">travaillez<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">votre<\/span><span data-contrast=\"auto\">\u00a0posture.<\/span><\/p>\n<h2><span data-contrast=\"auto\">Essayez ces 3 exercices de posture pour nageurs propos\u00e9s par la nageuse britannique Hannah Miley<\/span><\/h2>\n<p><em>\u201cJ&rsquo;aime jouer avec les mouvements du corps et utiliser des \u00e9quipements pour ajouter une aide ou de la r\u00e9sistance. En tant que nageuse, les mouvements de mon corps peuvent \u00eatre diff\u00e9rents sur terre et dans la piscine. J\u2019ai cherch\u00e9 beaucoup de moyens de mettre mon corps au d\u00e9fi et de soutenir ma posture. <\/em><\/p>\n<p><em>M\u00eame si, techniquement, je peux toujours travailler \u00e0 am\u00e9liorer la technique, ici il s&rsquo;agit d&rsquo;\u00e9couter mon corps et de travailler avec ce qu&rsquo;il ressent ce jour-l\u00e0. Voici quelques exercices de posture pour les nageurs d&rsquo;aujourd&rsquo;hui.\u201d<\/em><\/p>\n<h3>1. <span class=\"TextRun BCX0 SCXW77429271\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"auto\"><span class=\"NormalTextRun BCX0 SCXW77429271\">Torsion de la\u00a0<\/span><\/span><span class=\"TextRun BCX0 SCXW77429271\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"auto\"><span class=\"NormalTextRun SpellingErrorV2 BCX0 DefaultHighlightTransition SCXW77429271\">colonne<\/span><\/span><span class=\"TextRun BCX0 SCXW77429271\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"auto\"><span class=\"NormalTextRun BCX0 SCXW77429271\">\u00a0<\/span><\/span><span class=\"TextRun BCX0 SCXW77429271\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"auto\"><span class=\"NormalTextRun SpellingErrorV2 BCX0 DefaultHighlightTransition SCXW77429271\">vert\u00e9brale<\/span><\/span><span class=\"TextRun BCX0 SCXW77429271\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"auto\"><span class=\"NormalTextRun BCX0 SCXW77429271\">\u00a0<\/span><\/span><span class=\"TextRun BCX0 SCXW77429271\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"auto\"><span class=\"NormalTextRun SpellingErrorV2 BCX0 DefaultHighlightTransition SCXW77429271\">debout<\/span><\/span><\/h3>\n<p><span data-contrast=\"auto\">Gardez<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">une<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">l\u00e9g\u00e8re<\/span><span data-contrast=\"auto\">\u00a0flexion du\u00a0<\/span><span data-contrast=\"auto\">genou<\/span><span data-contrast=\"auto\">, ne\u00a0<\/span><span data-contrast=\"auto\">vous<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">bloquez<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">pas !<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">Expirez<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">pendant<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">la rotation,\u00a0<\/span><span data-contrast=\"auto\">concentrez-vous<\/span><span data-contrast=\"auto\">\u00a0sur le\u00a0<\/span><span data-contrast=\"auto\">glissement<\/span><span data-contrast=\"auto\">\u00a0du bras le long de la\u00a0<\/span><span data-contrast=\"auto\">balle<\/span><span data-contrast=\"auto\">\u00a0pour\u00a0<\/span><span data-contrast=\"auto\">obtenir<\/span><span data-contrast=\"auto\">\u00a0la rotation\u00a0<\/span><span data-contrast=\"auto\">(<\/span><span data-contrast=\"auto\">et non\u00a0<\/span><span data-contrast=\"auto\">par\u00a0<\/span><span data-contrast=\"auto\">le bras\u00a0<\/span><span data-contrast=\"auto\">sup\u00e9rieur<\/span><span data-contrast=\"auto\">)<\/span><span data-contrast=\"auto\">.<\/span><\/p>\n<p><span data-contrast=\"auto\">Je\u00a0<\/span><span data-contrast=\"auto\">recommande<\/span><span data-contrast=\"auto\">\u00a0<strong>2\u00a0<\/strong><\/span><strong>s\u00e9ries\u00a0de 6-8\u00a0r\u00e9p\u00e9titions\u00a0sur\u00a0chaque\u00a0c\u00f4t\u00e9.\u00a0<\/strong><\/p>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/AyjJUbcJ-CA\" width=\"100%\" height=\"100%\" 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><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><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<h3><\/h3>\n<h3>2. <span class=\"NormalTextRun BCX0 SCXW180742209\">Se\u00a0<\/span><span class=\"NormalTextRun SpellingErrorV2 BCX0 SCXW180742209\">courber<\/span><span class=\"NormalTextRun BCX0 SCXW180742209\">\u00a0les\u00a0<\/span><span class=\"NormalTextRun SpellingErrorV2 BCX0 DefaultHighlightTransition SCXW180742209\">pieds<\/span><span class=\"NormalTextRun BCX0 SCXW180742209\">\u00a0en\u00a0<\/span><span class=\"NormalTextRun SpellingErrorV2 BCX0 DefaultHighlightTransition SCXW180742209\">l\u2019air<\/span><\/h3>\n<p>attirer les c\u00f4tes vers les hanches, en tenant le rouleau en mousse aussi immobile que possible. Vous allongerez les ischio-jambiers et solliciterez les fl\u00e9chisseurs et les stabilisateurs de la hanche.<\/p>\n<p><strong>3&#215;8-10 r\u00e9p\u00e9titions<\/strong> (attention aux tensions dans le cou et les \u00e9paules, si vous les ressentez, r\u00e9duisez les r\u00e9p\u00e9titions).<\/p>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/nmchF0grRao\" width=\"100%\" height=\"100%\" 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><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><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<div><\/div>\n<h3>3. <span class=\"NormalTextRun BCX0 SCXW19687120\">Traction des jambes en\u00a0<\/span><span class=\"NormalTextRun SpellingErrorV2 BCX0 DefaultHighlightTransition SCXW19687120\">\u00e9quilibre<\/span><\/h3>\n<p>gardez le cou long et allongez la jambe en surveillant l&rsquo;activation des lombaires. Les omoplates sont tir\u00e9es vers l&rsquo;arri\u00e8re et vers le bas. Le simple fait de se tenir en \u00e9quilibre sur le ballon est un d\u00e9fi ; ajouter le lever de jambe augmente ce d\u00e9fi !<\/p>\n<p><strong>Jusqu&rsquo;\u00e0 2x 5 r\u00e9p\u00e9titions sur chaque jambe.<\/strong> Il se peut que vous ayez un c\u00f4t\u00e9 qui s&rsquo;\u00e9quilibre mieux que l&rsquo;autre. Il s&rsquo;agit de prendre son temps et d&rsquo;obtenir l&rsquo;amplitude du mouvement tout en gardant un bon contr\u00f4le \ud83d\ude0a.<\/p>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/COggsAsWuvw\" width=\"100%\" height=\"100%\" 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><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><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>&nbsp;<\/p>\n<p>Hannah Miley est une nageuse \u00e9cossaise, sp\u00e9cialis\u00e9e dans le 400 m quatre nages individuel. Double championne du Commonwealth, m\u00e9daill\u00e9e europ\u00e9enne et mondiale et triple nageuse olympique.<\/p>\n<hr \/>\n<h5>Lire aussi\u2026<\/h5>\n<p><a href=\"https:\/\/blog.arenaswim.com\/fr\/entrainement-hors-de-leau\/3-exercices-de-m\u2026ne-cate-campbell\/\">3 exercices de mobilit\u00e9 avant la baignade par la championne australienne de natation Cate Campbell<\/a><\/p>\n<p><a href=\"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/yoga-et-natation\/\">Le Yoga et la natation\u2009!<\/a><\/p>\n<hr \/>\n<p><a href=\"https:\/\/www.arenasport.com\/fr_fr\/femme\/vetements-de-sport.html\">V\u00eatements de sport arena pour femme &#8211; D\u00e9couvrez-en plus<\/a><\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/fr_fr\/homme\/vetements-de-sport.html\">V\u00eatements de sport arena pour homme &#8211; D\u00e9couvrez-en plus<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous\u00a0avez\u00a0besoin\u00a0de\u00a0quelques\u00a0conseils pour\u00a0vous\u00a0entra\u00eener\u00a0\u00e0 la natation\u00a0lorsque\u00a0vous\u00a0ne\u00a0pouvez\u00a0pas\u00a0aller\u00a0\u00e0 la\u00a0piscine ?\u00a0\u00a0 La posture\u00a0influence\u00a0la force, le\u00a0risque\u00a0de\u00a0blessure\u00a0et les performances.\u00a0Profitez\u00a0au maximum de\u00a0votre\u00a0temps\u00a0loins\u00a0de la piscine et\u00a0travaillez\u00a0votre\u00a0posture. Essayez ces 3 exercices de posture pour nageurs propos\u00e9s par la nageuse britannique &hellip;<\/p>\n","protected":false},"author":1310,"featured_media":85834,"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 posture pour les nageurs par Hannah Miley<\/title>\n<meta name=\"description\" content=\"Voulez-vous\u00a0vous entra\u00eener\u00a0hors de l&#039;eau ? 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