Want to increase your body strength:
Swimmers who want to increase their sports performance with lifeguard certificate near me should know that it is possible if they carry out the right exercises. In this article we have prepared a list of the best ones. Take note!
Strength training with weights is a perfect complement to the work done by swimmers in pools. And it is that swimming is a complete cardio workout that can be reinforced with some exercises for swimmers in the gym.
Among its positive aspects, strength training in the gym allows you to develop the muscles that help avoid shoulder and lower back problems so common in swimmers. Next, we present the best exercises for swimmers, take note!
Top 5 exercises for swimmers
1.- Dumbbell chest press
The first exercise we present to you helps promote shoulder stability without putting excessive pressure directly on the joint. Shoulder stability is important to many swimmers with the excessive amount of stress they put on their shoulders swimming lap after lap.
And it is that if a swimmer develops strong shoulder stability, it can reduce the chances of developing problems in this part of the body later on. To perform it, you must be stretched out on a bench and hold a dumbbell on each side while holding the weight with your arms straight. You should bring the dumbbells to your chest as you bend your elbows to finish a rep.
2.-Pull to the chest
The chest pull is one of the most common exercises for swimmers who frequent fitness rooms. To perform this exercise, you must sit on the seat of the machine with both legs supported below it. Your hands should grip the bar at shoulder height.
Basically, the exercise involves pulling the bar down hard in front of your chest, while then letting the bar return to the starting position. Do not forget that there must be tension in the muscles throughout the entire route.
This is one of the best bodyweight exercises for building strength. One of its strengths is that the variations it includes are almost unlimited. In addition, you can use numerous fitness devices such as TRX straps or Swiss balls.
To start, you should be on the ground with your elbows resting on the ground, directly below your shoulders. Squeeze your abs and glutes to achieve a straight line from head to toe. The objective of the exercise is to keep your body in a firm line, so you should avoid any type of movement of the trunk. The time you hold in this position will determine your fitness. We are convinced that gradually you will be able to increase the time you can hold the position!
4.-Hip lift with Swiss ball:
The Swiss ball is a perfect complement to work your hamstrings, your core muscles, and your quads. To perform the move, you need to lie on your back on the floor on a mat and press your heels into the center of the ball. Next, extend your legs and place your feet together.
Keep your shoulders on the ground and your arms by your sides, until you lift your hips off the ground by engaging your abdominal muscles and exhaling. At this point, you should bring the ball towards your butt until your feet are flat in the air. Inhale and push the ball back to the starting position to finish one rep. As it is a complicated exercise, you can start with 2 sets of 10 repetitions.
Finally, we present to you one of our favorite exercises: the Superman. It is ideal for developing and retaining good posture in the shoulders , buttocks and back. have to do this, lie on your stomach on the floor and move your arms forward and around in a circle, bringing your elbows in as your hands go over your shoulders to return to the start.
If you want to complicate the exercise you can use a set of small weights in the palms of your hands or you can kick your legs up and down while performing the movement of your arms to add intensity to your glutes and legs.
As you have seen, there are many exercises for swimmers that allow them to increase strength and improve sports performance in swimming pools .
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