To succeed as a swimmer must train not only swimming, but muscle strength and power are essential for good performance, therefore, the work of the muscles should not be overlooked. Here we show the best bodybuilding exercises you can add to your routine to progress as a swimmer .
The main muscle to work in the gym to get benefits back swimming areas are , abdomen, chest and arms. For exercise, we can use the following movements fitness :- Superman or lumbar extension , which works well as lumbar flexors hips and abs. We can do it on the ground, or sobre fitball to provide more instability, which helps mimic the movement in the water, during which we also need the help of stabilizing muscles.
- low pulley rowing on rowing or horizontally bar , to work your back muscles as the latissimus dorsi, trapezius and deltoid, and also apply the effort of the arms.
- Bridge lateral change to a hand with support , who works the transverse abdominis, the rectus abdominis and obliques, and secondarily requesting the work of back muscles and arms, especially if we do it with dumbbells in hands. You can ver technique implementation for Viton .
- Lateral Raises leaning forward trunk or bird calls the effort of the muscles that make up the shoulder joint and , upper back exercises.
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- Pull-over to help you develop chest muscles as the major pectoral while works the latissimus dorsi of the back.
- Isometric Abs or abdominal bridge requesting the effort ball and abdomen while stabilizing muscles working. For more instability can be performed on balls, with one of the supports on fitball or bosu.
- Pushups to work triceps and pectorals. It can be done with your feet on fitball for added intensity and difficulty. During the same belly participation is also requested.
- Press inclined legs that enables you glutes, quads and hamstrings while you exercise too hip flexors.
can include these exercises to your regular fitness routine to progress as a swimmer . Remember that in addition to working with large loads to develop maximum strength, it is also useful to work muscular endurance and speed of force, for which you can perform these specifically designed to exercise explosive strength movements.
Certainly for a comprehensive work that allows you to gain strength, improve performance and prevent injuries, it helps muscle exercise. So do not forget these movements to advance fitness swimming
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VitónicaThe best bodybuilding exercises to progress as a swimmer
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