{"id":107700,"date":"2026-06-25T09:20:00","date_gmt":"2026-06-25T09:20:00","guid":{"rendered":"https:\/\/www.grizzliz.com\/media\/?post_type=news&#038;p=107700"},"modified":"2026-06-16T13:59:20","modified_gmt":"2026-06-16T13:59:20","slug":"darce-anaconda-arm-triangle","status":"publish","type":"news","link":"https:\/\/www.grizzliz.com\/media\/news\/darce-anaconda-arm-triangle\/","title":{"rendered":"D&rsquo;arce, anaconda &#038; \u00e9tranglements de bras en JJB"},"content":{"rendered":"<p><span class=\"level-tag\">Avanc\u00e9<\/span><\/p>\n<p>D&rsquo;arce, anaconda, arm triangle : ces trois \u00e9tranglements partagent une m\u00eame logique \u2014 coincer la t\u00eate ET un bras de l&rsquo;adversaire, puis serrer pour que sa propre \u00e9paule l&rsquo;\u00e9trangle. Ils s&rsquo;ouvrent dans les phases de transition, quand l&rsquo;adversaire baisse la t\u00eate ou tente un takedown. Cet article fait partie de notre <a href=\"https:\/\/www.grizzliz.com\/media\/news\/etranglements-jjb-guide-complet\/\">guide complet des \u00e9tranglements en JJB<\/a>.<\/p>\n<h2>Le principe commun : t\u00eate + bras<\/h2>\n<p>Tous ces chokes sont des \u00ab head-and-arm \u00bb : un bras de l&rsquo;adversaire est enferm\u00e9 contre son propre cou, et c&rsquo;est son \u00e9paule qui comprime une carotide pendant que ton bras comprime l&rsquo;autre. C&rsquo;est la m\u00eame m\u00e9canique que le <a href=\"https:\/\/www.grizzliz.com\/media\/news\/triangle-choke-jjb\/\">triangle<\/a>, mais r\u00e9alis\u00e9e avec les bras au lieu des jambes. D\u00e9tail anatomique int\u00e9ressant : ces chokes unilat\u00e9raux peuvent endormir m\u00eame sans occlusion compl\u00e8te des deux carotides, car ils stimulent m\u00e9caniquement le sinus carotidien.<\/p>\n<h2>D&rsquo;arce vs anaconda : la diff\u00e9rence<\/h2>\n<ul>\n<li><strong>Le d&rsquo;arce<\/strong> : ton bras d&rsquo;\u00e9tranglement passe <em>sous<\/em> l&rsquo;aisselle du bras enferm\u00e9, et ta main verrouille de l&rsquo;autre c\u00f4t\u00e9 du cou (sur ton autre biceps). Tu finis souvent en restant sur le c\u00f4t\u00e9.<\/li>\n<li><strong>L&rsquo;anaconda<\/strong> : ton bras passe aussi sous l&rsquo;aisselle, mais tes mains se verrouillent <em>\u00e0 l&rsquo;ext\u00e9rieur<\/em> de l&rsquo;aisselle, et tu <strong>roules<\/strong> l&rsquo;adversaire pour finir, en te retrouvant sur lui.<\/li>\n<\/ul>\n<div class=\"key-point\">\n<p><strong>Point cl\u00e9 :<\/strong> moyen mn\u00e9motechnique \u2014 d&rsquo;Arce et Anaconda se ressemblent, mais l&rsquo;anaconda te fait <em>rouler<\/em> (comme le serpent qui s&rsquo;enroule), tandis que le d&rsquo;arce se finit plus statiquement sur le c\u00f4t\u00e9. Dans les deux cas, le verrou se fait main-sur-biceps, jamais doigts entrelac\u00e9s.<\/p>\n<\/div>\n<h2>Les entr\u00e9es : front headlock et tortue<\/h2>\n<p>Ces \u00e9tranglements s&rsquo;ouvrent typiquement quand tu d\u00e9fends un takedown et que tu te retrouves en <strong>front headlock<\/strong> (t\u00eate de l&rsquo;adversaire sous ton bras, lui pli\u00e9 en avant), ou quand l&rsquo;adversaire est en <strong>tortue<\/strong> (turtle) et que tu l&rsquo;attaques par le c\u00f4t\u00e9. Ce sont des positions de scramble \u2014 d&rsquo;o\u00f9 leur popularit\u00e9 en no-gi et en MMA, o\u00f9 le rythme est rapide.<\/p>\n<div class=\"video-embed\">\n<p><iframe title=\"Rear Naked Choke (RNC, Mata Leao Choke, Back Choke) - Fundamentals Made Easy\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/svWQLDLctcY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p class=\"video-caption\">Vid\u00e9o : fondamentaux des \u00e9tranglements arri\u00e8re et de bras (RNC, mata le\u00e3o).<\/p>\n<\/div>\n<h2>L&rsquo;arm triangle (kata gatame)<\/h2>\n<p>Cousin du d&rsquo;arce mais r\u00e9alis\u00e9 depuis une position dominante au sol (souvent depuis le side control ou le mount), l&rsquo;arm triangle enferme la t\u00eate et un bras puis se finit en passant au sol perpendiculairement \u00e0 l&rsquo;adversaire. C&rsquo;est l&rsquo;un des rares head-and-arm que tu poses depuis une position de contr\u00f4le plut\u00f4t qu&rsquo;en scramble.<\/p>\n<h2>Les erreurs \u00e0 \u00e9viter<\/h2>\n<ul>\n<li><strong>Verrou doigts entrelac\u00e9s<\/strong> : fragile et lent. Toujours main-sur-biceps (gable grip ou RNC grip).<\/li>\n<li><strong>Oublier de couper l&rsquo;angle \/ passer au sol<\/strong> : comme le triangle, ces chokes serrent quand tu finalises ta position, pas en restant face \u00e0 l&rsquo;adversaire.<\/li>\n<li><strong>Forcer en puissance<\/strong> : si l&rsquo;\u00e9paule de l&rsquo;adversaire n&rsquo;est pas coll\u00e9e \u00e0 son cou, tu serres dans le vide.<\/li>\n<\/ul>\n<p>Ces \u00e9tranglements de bras compl\u00e8tent ton arsenal aux c\u00f4t\u00e9s du <a href=\"https:\/\/www.grizzliz.com\/media\/news\/rear-naked-choke-jjb\/\">RNC<\/a>, du <a href=\"https:\/\/www.grizzliz.com\/media\/news\/triangle-choke-jjb\/\">triangle<\/a> et de la <a href=\"https:\/\/www.grizzliz.com\/media\/news\/guillotine-choke-jjb\/\">guillotine<\/a>. Reviens au <a href=\"https:\/\/www.grizzliz.com\/media\/news\/etranglements-jjb-guide-complet\/\">guide complet des \u00e9tranglements<\/a> pour tout relier.<\/p>\n<div class=\"cta-grizzliz\">\n<p>Le bon \u00e9quipement pour rouler sereinement.<\/p>\n<p>\n    <a href=\"https:\/\/www.grizzliz.com\/205-rashguard-grappling.html\">Rashguard Grappling<\/a> \u00b7<br \/>\n    <a href=\"https:\/\/www.grizzliz.com\/218-rashguard-jjb.html\">Rashguard JJB<\/a><br \/>\n    \u2014 s\u00e9lection Grizzliz \u2192\n  <\/p>\n<\/div>\n<div class=\"sources-article\">\n<p><strong>Sources :<\/strong><\/p>\n<ul>\n<li>Jiu Jitsu Legacy \u2014 How to Correctly Do the Anaconda Choke<\/li>\n<li>Evolve MMA \u2014 BJJ 101: Anaconda Choke ; Best No-Gi Chokes<\/li>\n<li>Circle Academy \u2014 The Physiology of Chokes in BJJ (sinus carotidien)<\/li>\n<\/ul>\n<\/div>\n","protected":false},"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","news_category":[69965,17120],"theme_sport":[69966],"class_list":["post-107700","news","type-news","status-publish","hentry","news_category-grappling","news_category-jjb","theme_sport-technique"],"grz":{"cover":"","reading":3,"niveau":"Tous","featured":false,"sports":[{"id":69965,"name":"Grappling","slug":"grappling"},{"id":17120,"name":"JJB","slug":"jjb"}],"themes":[{"id":69966,"name":"Technique","slug":"technique"}]},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>D&#039;arce, anaconda &amp; \u00e9tranglements de bras en JJB<\/title>\n<meta name=\"description\" content=\"D&#039;arce, anaconda et arm triangle : les \u00e9tranglements t\u00eate-et-bras du JJB. 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