{"id":215,"date":"2026-03-23T14:28:53","date_gmt":"2026-03-23T14:28:53","guid":{"rendered":"https:\/\/swimming.fr\/?p=215"},"modified":"2026-03-23T14:28:54","modified_gmt":"2026-03-23T14:28:54","slug":"technique-papillon-natation","status":"publish","type":"post","link":"https:\/\/swimming.fr\/?p=215","title":{"rendered":"Ma\u00eetriser le Papillon : De la force brute \u00e0 la fluidit\u00e9 absolue"},"content":{"rendered":"\n<p>Le papillon a la r\u00e9putation d&rsquo;\u00eatre la nage la plus \u00e9puisante et la plus complexe de la natation. Souvent per\u00e7u comme une d\u00e9monstration de force athl\u00e9tique, le papillon est pourtant, avant tout, une affaire de <strong>rythme<\/strong> et d&rsquo;<strong>ondulation<\/strong>. Si vous essayez de nager le papillon uniquement avec la force de vos bras, vous vous \u00e9puiserez en moins de 15 m\u00e8tres.<\/p>\n\n\n\n<p>Voici les cl\u00e9s pour dompter cette nage spectaculaire et transformer votre effort en une glisse puissante.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile is-style-default\" style=\"grid-template-columns:32% auto\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/40._Schwimmzonen-_und_Mastersmeeting_Enns_2017_100m_Butterfly-9318-1024x576.jpg\" alt=\"\" class=\"wp-image-216 size-full\" srcset=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/40._Schwimmzonen-_und_Mastersmeeting_Enns_2017_100m_Butterfly-9318-980x551.jpg 980w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/40._Schwimmzonen-_und_Mastersmeeting_Enns_2017_100m_Butterfly-9318-480x270.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Tout part du centre : L&rsquo;ondulation <\/strong><\/h2>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Contrairement aux autres nages, la force du papillon ne na\u00eet pas des membres, mais du <strong>tronc<\/strong>. L&rsquo;ondulation est un mouvement de fouet qui part de la t\u00eate, passe par la poitrine et les hanches, pour finir dans les pieds.<\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\"><strong>Conseil technique :<\/strong> Gardez les jambes serr\u00e9es, comme si vous aviez une queue de sir\u00e8ne. Le mouvement doit \u00eatre fluide, pas saccad\u00e9.<\/p>\n\n\n\n<p><strong>Le secret :<\/strong> C&rsquo;est votre poitrine qui doit \u00ab\u00a0appuyer\u00a0\u00bb sur l&rsquo;eau. Quand votre poitrine descend, vos hanches montent, et vice-versa.<\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text has-media-on-the-right is-stacked-on-mobile\" style=\"grid-template-columns:auto 32%\"><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>La r\u00e8gle des deux battements<\/strong><\/h2>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">C\u2019est souvent l\u00e0 que les d\u00e9butants perdent leur coordination. Pour chaque cycle de bras, il doit y avoir <strong>deux battements de jambes<\/strong> (deux ondulations) :<\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\"><strong>Le second battement :<\/strong> Il se produit \u00e0 la fin de la pouss\u00e9e des bras, juste avant qu&rsquo;ils ne sortent de l&rsquo;eau. C&rsquo;est lui qui vous donne l&rsquo;impulsion n\u00e9cessaire pour sortir la t\u00eate et respirer.eut cr\u00e9er des tensions excessives sur les ligaments internes du genou.<\/p>\n\n\n\n<p><strong>Le premier battement :<\/strong> Il a lieu au moment o\u00f9 vos mains entrent dans l&rsquo;eau. Il sert \u00e0 stabiliser le corps et \u00e0 lancer la glisse.<\/p>\n<\/div><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/natation-savez-vous-nager-le-papillon--1024x538.webp\" alt=\"\" class=\"wp-image-218 size-full\" srcset=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/natation-savez-vous-nager-le-papillon--1024x538.webp 1024w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/natation-savez-vous-nager-le-papillon--980x515.webp 980w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/natation-savez-vous-nager-le-papillon--480x252.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\" style=\"grid-template-columns:30% auto\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/default-1024x512.avif\" alt=\"\" class=\"wp-image-219 size-full\" srcset=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/default-1024x512.avif 1024w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/default-300x150.avif 300w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/default-768x384.avif 768w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/default-1536x768.avif 1536w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/default-1080x540.avif 1080w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/default-1280x640.avif 1280w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/default-980x490.avif 980w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/default-480x240.avif 480w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/default.avif 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Le retour des bras : L&rsquo;illusion de la force<\/strong><\/h2>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Beaucoup de nageurs font l&rsquo;erreur de \u00ab\u00a0lancer\u00a0\u00bb leurs bras tr\u00e8s haut au-dessus de l&rsquo;eau. C&rsquo;est le meilleur moyen de couler vos hanches. Le retour des bras doit \u00eatre <strong>rasant<\/strong>. Vos bras doivent \u00eatre rel\u00e2ch\u00e9s, quasiment tendus, et passer juste au-dessus de la surface. Imaginez que vous balayez la surface de l&rsquo;eau avec le dos de vos mains. Plus vos bras restent bas, plus il est facile de maintenir votre corps \u00e0 l&rsquo;horizontale.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"APPRENDRE LE PAPILLON EN 3 E\u0301TAPES\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/Dna5Z3uDm_8?feature=oembed\"  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Respirer sans casser la ligne<\/strong><\/h2>\n\n\n\n<p>La respiration en papillon est d\u00e9licate. Si vous relevez trop la t\u00eate pour chercher l&rsquo;air, vos jambes coulent instantan\u00e9ment.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>La technique :<\/strong> Cherchez \u00e0 projeter votre menton vers l&rsquo;avant, pas vers le haut. Votre bouche doit juste effleurer la surface.<\/li>\n\n\n\n<li><strong>Le timing :<\/strong> Regardez l&rsquo;eau d\u00e8s que vos bras commencent leur retour a\u00e9rien. Votre t\u00eate doit \u00eatre revenue dans l&rsquo;eau <em>avant<\/em> que vos mains n&rsquo;y entrent.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Astuce de pro :<\/strong> Ne respirez pas \u00e0 chaque mouvement. Respirer un coup sur deux permet de garder une meilleure position hydrodynamique et de rester plus rapide.<\/p>\n<\/blockquote>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"552\" src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/df958.jpg\" alt=\"\" class=\"wp-image-220 size-full\" srcset=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/df958.jpg 828w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/df958-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 828px, 100vw\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Si le papillon complet est trop dur au d\u00e9but, pratiquez le \u00ab\u00a0papillon \u00e0 un bras\u00a0\u00bb. Gardez un bras tendu devant vous et effectuez le mouvement complet avec l&rsquo;autre bras, tout en maintenant l&rsquo;ondulation et les deux battements de jambes. Cela permet de se concentrer sur le timing sans l&rsquo;\u00e9puisement du mouvement complet.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<p>Le papillon n&rsquo;est pas une nage de force, c&rsquo;est une nage de <strong>patience<\/strong>. C&rsquo;est le timing entre l&rsquo;appui de votre poitrine et le d\u00e9clenchement de vos jambes qui fera la diff\u00e9rence. N&rsquo;essayez pas de lutter contre l&rsquo;eau : accompagnez le mouvement naturel de l&rsquo;ondulation. Une fois le rythme trouv\u00e9, vous ne nagerez plus le papillon, vous volerez litt\u00e9ralement sur l&rsquo;eau.<\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Le papillon a la r\u00e9putation d&rsquo;\u00eatre la nage la plus \u00e9puisante et la plus complexe de la natation. Souvent per\u00e7u comme une d\u00e9monstration de force athl\u00e9tique, le papillon est pourtant, avant tout, une affaire de rythme et d&rsquo;ondulation. Si vous essayez de nager le papillon uniquement avec la force de vos bras, vous vous \u00e9puiserez [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"<!-- wp:media-text {\"align\":\"\",\"mediaId\":103,\"mediaLink\":\"https:\/\/swimming.fr\/?attachment_id=103\",\"mediaType\":\"image\",\"mediaWidth\":42,\"className\":\"is-style-default\"} -->\n<div class=\"wp-block-media-text is-stacked-on-mobile is-style-default\" style=\"grid-template-columns:42% auto\"><figure class=\"wp-block-media-text__media\"><img src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/istockphoto-465383082-612x612-1.jpg\" alt=\"\" class=\"wp-image-103 size-full\"\/><\/figure><div class=\"wp-block-media-text__content\"><!-- wp:heading {\"textAlign\":\"center\",\"style\":{\"color\":{\"text\":\"#000000\"}}} -->\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Ma\u00eetriser la glisse en crawl : Le guide ultime pour nager avec efficacit\u00e9<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">La natation est un sport paradoxal : plus on essaie de forcer, plus l\u2019eau nous r\u00e9siste. Vous avez sans doute d\u00e9j\u00e0 ressenti cette frustration : fournir un effort immense pour avoir l\u2019impression de faire du surplace, pendant qu\u2019un autre nageur semble glisser sans effort dans le couloir d\u2019\u00e0 c\u00f4t\u00e9.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">La diff\u00e9rence ? Ce n\u2019est pas la force brute, c\u2019est la technique. Bienvenue sur NATAZONE, votre laboratoire de performance aquatique. Aujourd\u2019hui, nous d\u00e9cryptons le secret n\u00b01 du crawl : l\u2019hydrodynamisme.<\/p>\n<!-- \/wp:paragraph --><\/div><\/div>\n<!-- \/wp:media-text -->\n\n<!-- wp:media-text {\"mediaPosition\":\"right\",\"mediaId\":105,\"mediaLink\":\"https:\/\/swimming.fr\/?attachment_id=105\",\"mediaType\":\"image\"} -->\n<div class=\"wp-block-media-text has-media-on-the-right is-stacked-on-mobile\"><div class=\"wp-block-media-text__content\"><!-- wp:heading {\"textAlign\":\"center\",\"style\":{\"color\":{\"text\":\"#000000\"}}} -->\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>L\u2019alignement du corps : la base de la glisse<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Avant de penser \u00e0 tirer sur vos bras, vous devez penser \u00e0 votre position. Imaginez votre corps comme la coque d'un navire : si elle est de travers, elle freine. En natation, le frein principal est la tra\u00een\u00e9e de forme. Pour r\u00e9duire cette r\u00e9sistance, votre corps doit \u00eatre le plus horizontal possible.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">C\u2019est l\u2019erreur la plus commune chez le d\u00e9butant. Si vous regardez devant vous, vos hanches coulent automatiquement. Pour corriger cela, gardez la t\u00eate fixe, regardez le fond du bassin, la nuque longue. Votre t\u00eate doit \u00eatre le prolongement naturel de votre colonne vert\u00e9brale.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"placeholder\":\"Contenu\u2026\",\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Un gainage solide permet de maintenir les jambes \u00e0 la surface. Sans cet engagement musculaire, vos jambes \"tra\u00eenent\" et agissent comme une ancre, brisant toute vell\u00e9it\u00e9 de vitesse.<\/p>\n<!-- \/wp:paragraph --><\/div><figure class=\"wp-block-media-text__media\"><img src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-1024x683.avif\" alt=\"\" class=\"wp-image-105 size-full\"\/><\/figure><\/div>\n<!-- \/wp:media-text -->\n\n<!-- wp:media-text {\"mediaId\":106,\"mediaLink\":\"https:\/\/swimming.fr\/?attachment_id=106\",\"mediaType\":\"image\"} -->\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/ca16c6594666eba1aa00c47a38dd7daa-1024x683.webp\" alt=\"\" class=\"wp-image-106 size-full\"\/><\/figure><div class=\"wp-block-media-text__content\"><!-- wp:heading {\"textAlign\":\"center\",\"style\":{\"color\":{\"text\":\"#000000\"}}} -->\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Aller chercher plus loin devant<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph {\"placeholder\":\"Contenu\u2026\",\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Le crawl ne se joue pas sous votre ventre, il commence loin devant vous. La phase de l\u2019entr\u00e9e de main est cruciale pour la propulsion future.Beaucoup de nageurs \"frappent\" l\u2019eau ou croisent leur trajectoire devant leur visage. Pour progresser, imaginez que vous devez glisser votre main dans un tunnel \u00e9troit, dans l\u2019axe exact de votre \u00e9paule. Une fois la main entr\u00e9e, ne cherchez pas \u00e0 tirer tout de suite : cherchez l\u2019allongement. En \u00e9tirant votre bras au maximum avant d\u2019entamer la traction (le <em>catch<\/em>), vous augmentez votre levier et pr\u00e9parez une pouss\u00e9e bien plus puissante.<\/p>\n<!-- \/wp:paragraph --><\/div><\/div>\n<!-- \/wp:media-text -->\n\n<!-- wp:embed {\"url\":\"https:\/\/www.youtube.com\/watch?v=s1e10o-bet4\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.youtube.com\/watch?v=s1e10o-bet4\n<\/div><\/figure>\n<!-- \/wp:embed -->\n\n<!-- wp:heading {\"textAlign\":\"center\",\"style\":{\"color\":{\"text\":\"#000000\"}}} -->\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Le roulis des \u00e9paules : le moteur cach\u00e9<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Nager le crawl \"\u00e0 plat\" est \u00e9puisant et traumatisant pour les articulations. La puissance ne vient pas seulement de vos biceps, elle vient de la rotation de votre buste.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Le roulis consiste \u00e0 faire pivoter vos \u00e9paules le long de votre axe central. Cela pr\u00e9sente trois avantages majeurs :<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<ul style=\"color:#636363;font-size:17px;line-height:1.1\" class=\"wp-block-list has-text-color\"><!-- wp:list-item -->\n<li><strong>R\u00e9duction de la tra\u00een\u00e9e :<\/strong> Vous pr\u00e9sentez moins de surface de face \u00e0 l'eau.<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Engagement des dorsaux :<\/strong> Vous utilisez de plus gros muscles pour tirer, ce qui retarde la fatigue des bras.<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Facilitation de la respiration :<\/strong> En pivotant le corps, votre bouche se d\u00e9gage de l'eau plus naturellement.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:media-text {\"mediaId\":107,\"mediaLink\":\"https:\/\/swimming.fr\/?attachment_id=107\",\"mediaType\":\"image\"} -->\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/swimming-header-image-1024x683.jpg\" alt=\"\" class=\"wp-image-107 size-full\"\/><\/figure><div class=\"wp-block-media-text__content\"><!-- wp:paragraph {\"align\":\"center\",\"placeholder\":\"Contenu\u2026\",\"style\":{\"color\":{\"text\":\"#000000\"}}} -->\n<p class=\"has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Une respiration calme pour un effort ma\u00eetris\u00e9<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">L\u2019essoufflement est le premier frein \u00e0 la progression technique. Pour nager longtemps, vous devez automatiser votre expiration subaquatique.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"placeholder\":\"Contenu\u2026\",\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">N\u2019attendez pas de sortir la t\u00eate pour expirer ! D\u00e8s que votre visage est dans l\u2019eau, videz progressivement vos poumons (par le nez ou la bouche). Ainsi, quand vous tournez la t\u00eate pour inspirer, l'\u00e9change gazeux est instantan\u00e9. C\u2019est la cl\u00e9 pour rester lucide sur sa technique, m\u00eame apr\u00e8s plusieurs s\u00e9ries de 100 m\u00e8tres.<\/p>\n<!-- \/wp:paragraph --><\/div><\/div>\n<!-- \/wp:media-text -->","_et_gb_content_width":"1080","footnotes":""},"categories":[1],"tags":[],"class_list":["post-215","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Technique papillon natation : Le guide pour enfin progresser<\/title>\n<meta name=\"description\" content=\"Ma\u00eetrisez la technique papillon natation. 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