{"id":5656,"date":"2025-10-18T22:22:31","date_gmt":"2025-10-18T22:22:31","guid":{"rendered":"https:\/\/nagi.es\/5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine"},"modified":"2025-10-18T22:22:31","modified_gmt":"2025-10-18T22:22:31","slug":"5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine","status":"publish","type":"post","link":"https:\/\/nagi.es\/fr\/5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine","title":{"rendered":"5 routines d&rsquo;exercices pour am\u00e9liorer vos performances en piscine"},"content":{"rendered":"\n<p>La piscine n&rsquo;est pas seulement un lieu o\u00f9 nager : c&rsquo;est un espace o\u00f9 la technologie, la r\u00e9gularit\u00e9 et une bonne planification peuvent transformer vos performances. Si votre objectif est d&rsquo;am\u00e9liorer votre endurance, votre technique et votre force dans l&rsquo;eau, nous partageons cinq routines efficaces \u00e0 int\u00e9grer \u00e0 vos entra\u00eenements. <\/p>\n\n\n\n<p>Et si vous vous entra\u00eenez dans une <strong>piscine \u00e9quip\u00e9e de la technologie nagi<\/strong>, vous pouvez profiter d&rsquo;outils comme <strong>nagiZone<\/strong>, qui analyse, mesure et optimise chaque s\u00e9ance.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"161\" src=\"https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?resize=1024%2C161&#038;ssl=1\" alt=\"Image sous-marine d'un mouvement de nage avec suivi des donn\u00e9es par l'application nagiZone\" class=\"wp-image-4033\" srcset=\"https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?resize=1024%2C161&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?resize=300%2C47&amp;ssl=1 300w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?resize=768%2C121&amp;ssl=1 768w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?resize=1536%2C242&amp;ssl=1 1536w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?w=1890&amp;ssl=1 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\">1. \u00c9chauffement et technique<\/h2>\n\n\n\n<p>Avant de commencer toute s\u00e9ance d\u2019entra\u00eenement, consacrez 10 \u00e0 15 minutes \u00e0 un \u00e9chauffement progressif :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4&#215;50 m\u00e8tres de nage facile (nage libre ou dos crawl\u00e9).<\/li>\n\n\n\n<li>4&#215;25 m\u00e8tres de technique (coup de pied sur planche ou travail des bras).<\/li>\n<\/ul>\n\n\n\n<p>*Conseil important : pensez \u00e0 placer votre nagitag en fonction du type de nage.<\/p>\n\n\n\n<p>\ud83d\udc49 Avec <strong>nagiZone,<\/strong> vous pouvez enregistrer votre rythme d&rsquo;\u00e9chauffement et surveiller votre fr\u00e9quence cardiaque et l&rsquo;efficacit\u00e9 de vos mouvements tout au long de chaque s\u00e9ance. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>2. Routine de r\u00e9sistance<\/strong><\/h2>\n\n\n\n<p>Renforcez votre capacit\u00e9 pulmonaire et votre rythme r\u00e9gulier :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6&#215;200 m\u00e8tres \u00e0 allure moyenne avec 30 secondes de repos entre chaque s\u00e9rie.<\/li>\n\n\n\n<li>4&#215;50 m\u00e8tres \u00e0 un rythme soutenu pour terminer.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>3. Entra\u00eenement de vitesse \u26a1 <\/strong><\/h2>\n\n\n\n<p>Pour gagner du pouvoir :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8&#215;25 m\u00e8tres \u00e0 intensit\u00e9 maximale, avec 20 secondes de repos.<\/li>\n\n\n\n<li>4&#215;50 m\u00e8tres avec technique de d\u00e9part et de virage.<\/li>\n<\/ul>\n\n\n\n<p>Avec <strong>nagizone<\/strong>, chaque section est automatiquement enregistr\u00e9e. Le syst\u00e8me d\u00e9tecte vos tours et temps interm\u00e9diaires et vous fournit un retour pr\u00e9cis sur vos progr\u00e8s quotidiens. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>4. Exercices de contr\u00f4le et de respiration\ud83e\uddd8\u200d\u2642\ufe0f<\/strong><\/h2>\n\n\n\n<p>Le contr\u00f4le de la respiration est essentiel pour nager plus loin et avec moins d\u2019effort.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4&#215;100 m\u00e8tres en augmentant le nombre de mouvements entre les respirations.<\/li>\n\n\n\n<li>200 m\u00e8tres de nage douce pour se d\u00e9tendre.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>5. Entra\u00eenement musculaire hors de l&rsquo;eau<\/strong><\/h2>\n\n\n\n<p>Compl\u00e9tez votre entra\u00eenement avec des exercices \u00e0 sec :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Planche (3&#215;45 secondes)<\/li>\n\n\n\n<li>Squats (3&#215;15)<\/li>\n\n\n\n<li>Pompes (3&#215;10)<\/li>\n\n\n\n<li>Bandes \u00e9lastiques pour les \u00e9paules et le dos.<\/li>\n<\/ul>\n\n\n\n<p>Ces exercices renforceront les muscles sollicit\u00e9s \u00e0 chaque mouvement, am\u00e9liorant ainsi votre posture et pr\u00e9venant les blessures. Int\u00e9grer ces routines \u00e0 votre entra\u00eenement et travailler avec le nagi vous permettra d&rsquo;atteindre vos objectifs efficacement et en toute s\u00e9curit\u00e9.<br>Chaque mouvement compte\u2026 et avec <strong>nagiZone<\/strong>, vous le constaterez \u00e0 chaque s\u00e9ance. \ud83d\udca6 <\/p>\n\n\n\n<p><strong>Apprenez-en plus sur nagi sur notre cha\u00eene YouTube : https:\/\/www.youtube.com\/@nagi_smartpool<\/strong><\/p>\n\n\n\n<p>Instagram: <a href=\"https:\/\/www.instagram.com\/nagi_smartpool\/#\"><\/a><a href=\"https:\/\/www.instagram.com\/nagi_smartpool\/#\">nagi_smartpool<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"1024\" height=\"162\" src=\"https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/nagilive-piscina-inteligente.webp?resize=1024%2C162&#038;ssl=1\" alt=\"Un nageur fait des mouvements et prend une inspiration pendant l'entra\u00eenement avec nagiLive\" class=\"wp-image-3959\" srcset=\"https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/nagilive-piscina-inteligente.webp?resize=1024%2C162&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/nagilive-piscina-inteligente.webp?resize=300%2C47&amp;ssl=1 300w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/nagilive-piscina-inteligente.webp?resize=768%2C121&amp;ssl=1 768w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/nagilive-piscina-inteligente.webp?w=1350&amp;ssl=1 1350w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 routines d&rsquo;exercices pour am\u00e9liorer vos performances en piscine<\/p>\n","protected":false},"author":5,"featured_media":5623,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[50],"tags":[63],"class_list":["post-5656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classifiee","tag-conseils"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 routines d&#039;exercices pour am\u00e9liorer vos performances en piscine - nagi<\/title>\n<meta name=\"description\" content=\"L&#039;\u00e9t\u00e9 est fait pour profiter\u2026 mais aussi pour \u00eatre vigilant. 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Choisir le bon endroit pour la baignade de vos enfants peut faire toute la diff\u00e9rence.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nagi.es\/fr\/5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine\" \/>\n<meta property=\"og:site_name\" content=\"nagi\" \/>\n<meta property=\"article:published_time\" content=\"2025-10-18T22:22:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/09\/Fotos-web-_5_.webp?fit=1280%2C875&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"875\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Paloma Carca\u00f1o\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Paloma Carca\u00f1o\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/nagi.es\\\/fr\\\/5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/fr\\\/5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine\"},\"author\":{\"name\":\"Paloma Carca\u00f1o\",\"@id\":\"https:\\\/\\\/nagi.es\\\/#\\\/schema\\\/person\\\/c0176357a2e6c8fe909192325aa7b87c\"},\"headline\":\"5 routines d&rsquo;exercices pour am\u00e9liorer vos performances en piscine\",\"datePublished\":\"2025-10-18T22:22:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/fr\\\/5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine\"},\"wordCount\":419,\"publisher\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/fr\\\/5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/nagi.es\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/Fotos-web-_5_.webp?fit=1280%2C875&ssl=1\",\"keywords\":[\"conseils\"],\"articleSection\":[\"Non classifi\u00e9(e)\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/nagi.es\\\/fr\\\/5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine\",\"url\":\"https:\\\/\\\/nagi.es\\\/fr\\\/5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine\",\"name\":\"5 routines d'exercices pour am\u00e9liorer vos performances en piscine - nagi\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/fr\\\/5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/fr\\\/5-routines-dexercices-pour-ameliorer-vos-performances-en-piscine#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/nagi.es\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/Fotos-web-_5_.webp?fit=1280%2C875&ssl=1\",\"datePublished\":\"2025-10-18T22:22:31+00:00\",\"description\":\"L'\u00e9t\u00e9 est fait pour profiter\u2026 mais aussi pour \u00eatre vigilant. 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