Swimming is a sport that contributes to improving physical fitness, body weight control and maintaining health in general. Know some exercises to apply it as a training method.
Do you want to get fit by swimming, but don’t know where to start? Today you will discover some swimming exercises that will help you improve your physical condition while doing a very complete and fun activity.
Swimming is a highly recommended exercise with lifeguard training, since it helps to exercise practically all the muscles of the body. It is also beneficial for bone tissue, and is even capable of preventing knee osteoarthritis, especially if it is practiced before the age of 35, according to a study published in the Journal of Injury, Function and Rehabilitation.
4 examples of swimming exercises
Next, we are going to detail some exercise alternatives to train each of the swimming styles. In this way, beyond improving physical fitness, you can also correct technical issues that can slow down your progress in this discipline.
1. The front crawl
The front crawl is the first of the swimming styles that is usually taught in all schools or gyms where people who do not know how to swim are instructed.
The way to carry out this style of swimming is to alternate the arms, stretching forward one and then the other. At the same time, you have to bring your head towards the opposite arm to the one that is stretched to be able to breathe.
Relating to this stroke, there are a couple of fast -forward drills that most people can use when swimming. The first has to do with the position of the body, which must be kept horizontal, without raising the head or lowering the hips.
To get into this swimming stance, you can start by swimming facedown , like looking at the bottom of the pool. Take advantage of this exercise also to get used to breathing out to the sides.
On the other hand, there is the alternative of trying to swim with one arm. This is one of the basic swimming exercises that are used to learn to “catch more water” and improve the power of the stroke.
2. The breaststroke
The second of the swimming exercises that will help you get in shape is the breaststroke . With this style of swimming you will not advance as fast as in the previous one, but the movements you will make will be much more comfortable for you.
To perform this exercise, you must move your arms and legs simultaneously . The arms are stretched forward and back in a circle; in the same way it will be done with the legs. The movement will allow you to raise your chest and stick your head out so you can breathe.
An exercise that can be done to improve this style is to place a float called “worms” under the armpits when swimming . This serves to improve buoyancy, allowing you to maintain good posture while learning the technique, and also prevents your stroke from being too long from reaching too far back.
3. The butterfly stroke, one of the most difficult swimming exercises
The butterfly is perhaps the most demanding among the swimming styles, since it demands great coordination. This style is suitable for people who control the aforementioned swimming styles, since strength and technique are required.
The butterfly style consists of performing strokes with both arms at the same time, while making an undulation with the torso, hips and knees to enhance the movement of the legs, which go together. For each stroke cycle, two kick cycles are performed.
What exercise can you do to train this style? Probably the best is to practice the technique in stages:
The first thing you have to learn is wave motion . To do this, you can help yourself with certain accessories , such as a float, to carry it with your arms stretched out in front and raise and lower your hips and knees to produce the “whiplash” that drives you forward.
Once you master the kick, add one arm to practice the stroke in isolation . When it comes out, go ahead and try both.
4. Back
Of the swimming exercises that we will present to you today, the latter is done, as its name suggests, on your back. It is a fairly simple and even relaxing modality, in which you help yourself with your arms to move forward, at the same time that the body stays afloat.
Many people call this exercise the “back crawl” since the arms move alternately stretched backwards. The legs don’t stay still either, but rather a series of continuous kicks are given, as in the front crawl style.
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