GEAR
ALL THE BEST EQUIPMENT FOR A BETTER SWIM
BASIC RESISTANCE PROGRAMME This exercise programme should take between 20-30 minutes; it will work the whole body – especially the muscles specifi c to swimming. It is best to do this programme three times a week, but it’s fl exible – you decide how much time you can dedicate to this programme – even two times a week is bet er than none! In the next issue we will be looking at a more advanced home gym and programme. The workout will be the same duration, but the exercises will be of greater diffi culty and use more advanced pieces of equipment. ○
UPRIGHT ROW Use: Exercise tube Motion: Place the tube under both your feet. Pull until your elbows are as high as they can go, and make sure that your wrists remain below the elbows at all times.
Sets, Repetitions and rest: 2 sets of 15 reps, with 45 seconds rest Benefi ts: This exercise mimics the high elbow action of the swimming stroke once your arms are out of the water. It requires a good amount of fl exibility in the shoulders and will boost your upper body strength. This exercise will work the front of the shoulders, your biceps and upper back muscles. Example:
tinyurl.com/66ygcv3
TWIST Use: Swiss ball Motion: Lie with your upper back on the ball. Part of your head should also be in contact with the ball. Place your hands together with your arms above your chest. Start to roll your body until the side of your shoulder and your arms are on the ball. Your arms and hands should now be pointing towards the wall. Benefi ts: This exercise is great for conditioning the oblique muscles, which are the muscles that twist your body during the swimming stroke. Example:
tinyurl.com/5r8ho4m
PULL OVER Use: Step and bands
Motion: Place the exercise bands around a table leg or similarly heavy object and make sure the object won’t move when you start to pull. Starting with your arms behind the head, pull your arms towards your waist without bending them at the elbows.
Sets, Repetitions and rest: 1 sets of 15 reps, with 45 seconds rest
Benefi ts: This exercise works the muscles in your back known as the ‘lats’ (latissimus dorsi). These muscles are very important for pulling, being one of the largest muscles in the back, and are therefore absolutely essential to a good swimming stroke. Example:
tinyurl.com/67suhor
PLANK Use: Swiss ball Motion: Place your elbows on the Swiss ball and keep your hips, knees and shoulders in a straight line. Pull your belly but on in, keep your head straight and keep your position as steady as you can. Sets: Perform one repetition for 30 seconds at a time, for 2 sets with a 30 second rest. Benefi ts: The plank is an exercise that works the core muscles. By performing the exercises on the Swiss ball it increases the amount of instability, which will also give you greater activation of the core muscles.
IT’S FLEXIBLE – YOU CAN CHOOSE HOW MUCH TIME TO DEDICATE TO THE PROGRAMME
54
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76