Let’s see together some exercises that you can do to complete, or when you need to replace swimming training. These are exercises that you can do outside of the tub and then “dry” to effectively stimulate the muscle groups involved in the swim. In swimming, in the presence of a correct technique, the development of strength is useful for improving endurance and speed.
What are the most useful exercises to do?
The first exercises to be included are those dedicated to strengthening the core which is indispensable for strengthening in any discipline, therefore also for swimming. Remember that to have strong branches (arms and legs) the trunk must be strong. Always start an empowerment session with the activation of the trunk muscles.
The trunk is a very large area that includes the abdominal muscles, the paraspinal muscles, the square of the loins, the muscles of the pelvic floor, the buttocks and hip flexors. It is the part of your body to which everything is attached and from which you control every movement. Trunk conditioning is called functional training because it involves the muscles that help move the rest of the body. The basic exercises do not require special equipment so you can also do them from home.
The specific exercises for swimming can be divided into two groups. Those for the upper body and those dedicated to the legs instead.
In swimming, the technical and set-up aspects are fundamental for a good performance. You can have all the strength in the world but if you do not have a good swim technique and a correct set-up you will do a lot of effort but a few meters. The arms must have strength, speed, and endurance to be able to pull and push your body during all stages of the swim. When comprar testabol enanthate the hand with the outstretched arm begins to take water and brings it to the chest we are in the traction phase. When the hand pushes the water from the shoulder to the hip we are in the push phase. The aerial phase of the stroke is recovery.
What are the most important muscles in swimming? The deltoid works in all stages of the stroke. Back and biceps work during traction. Pectorals and triceps in the push phase.
Although the propulsion of swimming is largely guaranteed by the arms, it can be useful to devote a little attention to the legs that produce little propulsion but guarantee stability and buoyancy in swimming. The legs do not float a lot so if you are not able to use them at their best they can become a weight to drag at the expense of the arms. You don’t have to train your leg muscles thinking about increasing propulsion as much as to make your swim more effective overall.
The muscles of the lower body used during swimming are those of the buttock that work with the hip and back, the hamstring involved in the extension of the hip, the adductors that help you keep your legs close and aligned, the quadriceps used in the extension of the knee and finally the calves used to stretch the feet and toes.
Let’s see together a series of exercises that you can do bodyweight to work on these muscle areas.