According to Pham Thuy Vi – former swimming master, players can still maintain their fitness thanks to complementary exercises on land when the swimming pool and gym are closed because of Covid-19.
Thinking about supplementary strength training for sports in general and swimming in particular, most players have in mind that they will have to practice with the heaviest possible level, practice with heavy weights or high ropes. su with the heaviest resistance, the most repetitions, the fastest…. But according to Pham Thuy Vi – assistant coach of the Singapore youth swimming team and the club’s coach. BoiDapChay, This concept is completely wrong, especially for those who have not reached the level of maturity.
Heavy training can even get you to the doctor first, rather than being the first to hit the wall in your distance. Swimming requires technique, coordination and balance. “Many times, I tell my adult students that, at their level, it’s their body posture and technique that determine, not how strong they are. Why is a big person still strong? swimming lost to a slim girl, or a baby peeping,” coach Thuy Vi said.
When doing supplementary strength training, the most important thing players need to pay attention to is the posture. Keep the axis (spine) straight and firm, and at the same time slightly tighten the abdomen when performing the movements. Patience to practice at a light resistance level with correct movements and posture, then gradually increase to heavier levels. Or increase the difficulty by standing on half a ball (called a bosu ball) or standing on one leg so that the small, deep core muscles must also be activated.
The equipment needed for this exercise is a Stretch Cordz or similar (handheld or band or tube type), simple and lightweight. With it alone you can do all the flexibility, strength, and explosive power exercises you need for your swimming. If you want a lighter option, the Pilate Band is priced from 69,000 to 99,000 VND, depending on the weight, differentiated by color. Usually, you can choose a moderate weight.
Players can practice these two supplementary sessions per week, and not practice for two days in a row.
Every workout should start with a warm-up. This is the phase that prepares your body for the exercise you’re about to do, and helps prevent injury. For example, if you feel your shoulders are still stiff, spending a little more time focusing on flexibility training will help you get more benefits from shallow exercises and also reduce the risk of pain. shoulder.
Complete two sets of each move in this section. Take a short break between each nest to warm up. These can also be used for pre-swimming warm-ups or for injury prevention purposes.
Kneeling external rotation + press x 8 times on each side
T-spine rotation + band x 8 times each side
Ankle circles + band x 8 times each side
Staggered RDL + band x 8 times each side
Overhead squat + band x 8 reps
Starting and wall kicking, improved explosive power
After warming up, this is the best time to practice for the start and wall kicks when turning. These exercises help players develop explosive strength and maintain correct body posture when performing fast, intense movements. Players should perform this type of exercise right after the warm-up because that is when the body is not tired. Complete two sets of each movement, resting for two minutes between each set.
Streamline jumps + band x 5 times
Plank + spread + band x 10 times each side
I-raise + band x 10 times each side
Upper body strength for arm pulls
Next is a squat to help develop the ability to pull water. The water pull in swimming requires a combination of large and small muscle groups working together for a common goal. Just any muscle group overload, will lead to shoulder pain and back pain. To handle this, players can use elastic bands to focus on those large and small muscle groups. Complete four sets of each movement, resting for two minutes in between sets.
Hinge elbow pull + band x 8 times each side
Bridge pullover + band x 8 times
Plank wide pull + band x 8 times on each side
Lower body strength for leg movements
The last part of the exercise focuses on the leg smash. Developing leg strength requires leg strength and joint stability.
Flutter kick + band x 30 seconds
Overhead reverse lunge x 8 times on each side
Single-leg hip hinge + band x 8 times on each side
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