قالب وردپرس درنا توس
Home / Fitness and Health / 4 swimming exercises that make you crack

4 swimming exercises that make you crack



The density of the water gives you more drag every turn or turn than on land, and these drills really do it for you. Swim laps are already very important to build the upper body and legs, but these exercises can additionally lift you. Beth Jones, a swim coach and personal trainer at PlayTri in Dallas, explains how to get the most from each exercise.

The Exercises

Shred Your Legs: Tombstone Drill

Make pedaling more difficult by turning the kickboard vertically in the water (so that the flat part faces the wall in front of you). Now kicking. Heavy.

The board offers extra resistance, so you'll need to turn on your hip flexors, quads, and thigh muscles more than in a standard kick set, Jones explains. If you do not feel it in these areas, you may start from your knees. "Instead, think of kicking with a straight leg, but with a soft knee," she says.

For added strength: Run the gravestone for one to two lengths of the pool. Then leave the kickboard on deck and do one or two more sprint runs. "You'll feel like you're flying now when resistance is off," she says. And it encourages your legs to work under fatigue, building up strength and strength.

Build Your Lats: Swim with Paddles

If your stroke is already quite efficient, do a part of your swimming training with swimming paddles. This increases the resistance so you can build your lats. The paddles should only be slightly larger than your hand and should have enough holes to reduce the load on your shoulders. Start with a short set ̵

1; even just 200 meters or meters – and work your way up using them for a long time.

If you are a beginner, wait a while before using paddles, as strokes – as in a very common case where you drop your elbows to the bottom of your pelvis – cause great, unhelpful, injury-related stress Can your shoulders add paddles to the equation. It builds up pain, not muscle.

Sculpting Your Triceps: Splashback Drill

Focusing entirely on the back of your stroke allows you to build your triceps – speeding you up in the water faster. To do this: Remember to spray water after every shot. Some coaches call this drill a "cock tail" and leave their swimmers behind so much attention after their hands have passed under the hips of the water.

"Exaggerate this proposal really," says Jones. Create a lot of splash and you will feel it in your triceps. Check your regular swimming exercises to see if you can do less spraying but still push the water away from you. "Many people miss the last part of their stroke," she says, missing out on the power they could create.

  swimmers underwater after the jump "title =" swimmers underwater after the jump "class =" lazyimage lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com / images /swimmer-underwater-nach-the-jump-royalty-free-image-162921813-1551476348.jpg?crop=0.670xw:1.00xh;0.0639xw,0&resize=320:*"/>[19659014(StatislawPytel[19659014] Getty Images </span>		</p>
</div>
<h4 class= Tight your core: kicks with rotation

This is just about nobody's favorite drill when they first do it, but it's great for your core and for your swimming technique Sides. Lead with your head, no arms that can help you.

To do this, push the wall down with your hands, hands on the sides, and turn your body to the right pool – your navel will point to the right wall of the pool, start a steady flapping kick and turn your navel with your hips to the left ( no arms, no hands) bac k to the right and so on until you are at the other end. Change to the other side if you lose stability in the work you are working on.

That's not easy. But that's worth it. Make it better by keeping your kicks nice and small, "as if your legs were in a round trash can and you can not step outside this circle," says Jones. "I'm a big fan of swimming snorkeling," she says, so you do not have to worry about breathing and just think about how to keep your core busy. If you do not have one, you can take a breath when you need it. For this seemingly simple exercise, you need to recruit your core, allowing you to swim better (and look great on deck too).