Only Do We Train To Swimming?

In the world of swimming, it is very common to focus exclusively on training in water, making meters, repeats, series…Or also using various accessories, such as the pull buoy, mittens, the fins, swim belt…

But is little frequent training to improve the force out of the water or, as it is usually called, “in dry”. The purpose of this type of training can focus it on two aspects: to improve own performance, or what is very important, where I will focus basically, to prevent possible injury or overloads caused by hard training in the water or the abundance of weekly meters.

In this article I am going to show a series of exercises and recommendations to strengthen the muscles and joints with more importance and at the same time strengthening exercises of the core or middle zone.

For this kind of exercises we can use elastic bands, fitball, free weights and the own body weight.

Many of the exercises can be done with either free weights or elastic bands. If we use free weights, we will do it with sparingly, because If we use a high weight we could cause an increase in muscle mass, which in turn could result in greater resistance to the advance and therefore a reduced performance when it comes to swimming.

The elastic bands are more beneficial as the resistance is continuous, as occurs in the water, because the band is always making counter force to which you do to regain its initial state. This is why I recommend them rather than free weights.

We begin with exercises where the shoulders, the pectoral and dorsal muscles are involved. Created 4-5 series between 12-15 repetitions without reaching the total muscle fatigue for each exercise, with a break between series of 1 minute.

1) exercises to strengthen the shoulder joint:

In this exercise is to reach the height of shoulders, strengthen face above the deltoid, very involved in the traction of front crawl style.

In this exercise, above all to strengthen the back of the deltoid muscle involved in aerial styles regains butterfly and breaststroke.

Can be performed in the same way, but on the band with your feet and holding each end in each hand.

(2) the chest exercises:

You can be with your knees supported or with the legs fully stretched.

(3) exercise for the back:

Elbows glued to the trunk and your back straight, chest out.

Then pass to the exercises to strengthen the area of the core or middle zone, which will help us to maintain the hydrodynamic position in the water.

To do this, we will use the fitball or the body. We can perform the exercises posture during 4-5 repetitions of 15-30 seconds up to a limit of 1 minute with a similar action after break.

It may be done in the same way but without the fitball.

Alternator both sides, keep the elbow to the shoulder and stretched body.

All these exercises, and many more that are special similarity, must be performed with a frequency of 2-3 times per week, with a length of 35-40 minutes, even before entering the pool.

There are much more complex development of strength exercises, but in this article I wanted to show a general basis and recommendations to strengthen and prevent possible injury as well as give tips on a good postural hygiene when making them.

Gallery

30 Swimming Memes That Perfectly Describe Swimmers

30 Swimming Memes That Perfectly Describe Swimmers

Source: www.yourswimlog.com

Alfred Cery, 6, could be Britain’s youngest backpacker and …

Alfred Cery, 6, could be Britain's youngest backpacker and ...

Source: www.dailymail.co.uk

Portillo, Ski Resort, Los Andes Of Chile, South America …

Portillo, Ski Resort, Los Andes Of Chile, South America ...

Source: www.dreamstime.com

Oura-View Beach Club (Albufeira, Portugal

Oura-View Beach Club (Albufeira, Portugal

Source: www.tripadvisor.com

101 Motivational Quotes That Will Re-Energize Your …

101 Motivational Quotes That Will Re-Energize Your ...

Source: www.snacknation.com

Rich Froning CrossFit Workouts: Train Like The 2011 …

Rich Froning CrossFit Workouts: Train Like The 2011 ...

Source: www.bodybuilding.com

Jo-Rosie, Archie the Super Pit & Co.

Jo-Rosie, Archie the Super Pit & Co.

Source: www.facebook.com

Bill05’s Post

Bill05's Post

Source: www.roosterteeth.com

A-HOTEL.com

A-HOTEL.com

Source: www.a-hotel.com

Karloo walking track

Karloo walking track

Source: www.nationalparks.nsw.gov.au

Charlie Hunnam reveals secret to his ripped bod – lots and …

Charlie Hunnam reveals secret to his ripped bod – lots and ...

Source: metro.co.uk

Sleeping and Dining in Cinque Terre, Italy

Sleeping and Dining in Cinque Terre, Italy

Source: cookingintongues.com

Beavers Bend State Park – Broken Bow Lake

Beavers Bend State Park – Broken Bow Lake

Source: www.brokenbowlake.org

Can YOU solve the ‘100 hat riddle’? Google reveals its AI …

Can YOU solve the '100 hat riddle'? Google reveals its AI ...

Source: www.dailymail.co.uk

Fox and the Hound

Fox and the Hound

Source: pinuppickspenup.com

Mövenpick Hotel Bahrain

Mövenpick Hotel Bahrain

Source: www.southtravels.com

So the Chunnel isn’t a glass tube?!

So the Chunnel isn’t a glass tube?!

Source: briefhiatus.wordpress.com

301 Moved Permanently

301 Moved Permanently

Source: katyharrison.wordpress.com

Do you need some inspiration to move your body?

Do you need some inspiration to move your body?

Source: epilatesonline.com

The Grove Hotel, Watford near London, UK

The Grove Hotel, Watford near London, UK

Source: poolholiday.com