Train with Me | Youth Swimming Special Land Training, Make Your Chest and Abs More Suitable for Water Swimming

Sports Chengdu Full Age Home Fitness Guide

Today is brought to you by Chengdu Mengchuo Bay Swimming Pool to bring training exercises suitable for swimmers, fitness enthusiasts andyoung people can also learn and train, the article has detailed and scientific textual descriptions, let's take a look.Due to the large amount of text, the swimming fitness training series will be divided into three installments, today is the second installment, which includes chest and abdominal exercises.

1. Chest Exercises

The chest is the most important muscle – the pectoralis major, one of the two muscle types driven by the humerus, they generate almost all the thrust produced by athletes in the water.

1. Push-ups

Execution points:1. Place your hands shoulder-width apart on the ground, slightly wider than your shoulders. Support your lower body with your toes.

2. Maintain a straight line from your ankle joint to the top of your head, push up your upper body until your elbow joints are almost locked.

3. Lower your body until your chest is one fist above the ground.

Muscles used: Primary: Pectoralis major, triceps brachii Secondary: Anterior deltoid

Push-ups are a very useful exercise method in land training plans, because it almost doesn’t need any fixed equipment. It’s beneficial for enhancing the strength and stability of athletes.

2. Elevated Foot Push-ups

Execution points:

1. Place your hands shoulder-width apart on the ground, slightly wider than your shoulders.

2. Place your feet on a raised surface, maintain a straight line from your ankle joint to the top of your head, push up your upper body until your elbow joints are almost locked.3. Lower your body until your chest is one fist above the ground.

Muscles used: Primary: Pectoralis major

Secondary: Anterior deltoid, triceps brachii

2. Abdominal Exercises

To efficiently move the body in the water, the arms and legs must coordinate and synchronize actions. Such coordinated actions are key to strong core muscles, and the abdominal muscles are the main component of the core muscles.

1. Abdominal Support

Execution points:

1. Lie on your back on the floor, arms placed at the sides of your body, knees bent, feet supported on the floor.

2. Hold your abdominal muscles tight, like a tight-fitting garment.

3. Lift your shoulder joints, ensure that your lower back remains stable and in a fixed position.4. When you lift your shoulder joints, reach your arms towards the top of your knees.

Muscles used:

Primary: Rectus abdominis (upper fibers)

Secondary: External oblique muscles, internal oblique muscles, transverse abdominis, six pack muscles

This exercise helps athletes learn how to use abdominal muscles to fix the position of the hip joint, and how to use the correct technique to stabilize the lower back. In the initial posture, you can try to rotate the hip joint forward and backward by contracting and relaxing the abdominal muscles. This exercise helps athletes gain a sense of the hip joint position.

2. Planks and Side Planks

Execution points:

1. Face down, support your body with your toes and forearms.

2. Support for 15 seconds, then rotate your body to be perpendicular to the ground, using one arm to support.

3. Maintain this posture for 15 seconds, then return to the starting position.

4. Finally, rotate your body vertically to the ground, but face in the opposite direction, maintain for 15 seconds.Muscles used:

Primary: Rectus abdominis, external oblique muscles, internal oblique muscles, transverse abdominis

Secondary: Six pack muscles, gluteus maximus, gluteus medius, biceps femoris, hamstrings, deep transverse abdominis

When your goal is to stabilize the lower back with abdominal muscles, this exercise is a transition method from abdominal support to a more challenging exercise. Similarly, monitoring the glutes and lower back posture is very important for this exercise. In the initial and final positions, the body must always maintain a straight line from the ankle joint to the top of the head.

3. Bicycle Crunches

Execution points:

1. In a streamlined position, lie on your back, flat, keep your abdominal muscles tight to stabilize the core.

2. Simultaneously extend your arms forward and lift your legs until your hands can touch your feet.

3. Slowly reverse the movement, when your hands and feet are just about to touch the ground stop, then repeat the cycle.

Muscles used: Primary: Rectus abdominis

Secondary: External oblique muscles, internal oblique muscles, transverse abdominis, six pack muscles, rectus femoris, gluteus maximus, gluteus medius, hamstring, deep transverse abdominisThis exercise strengthens the rectus abdominis by performing a large movement range, so it’s a useful transition exercise for free swimming and butterfly swimmers who want to gain faster turnover speeds. In the same way, abdominal support emphasizes maintaining a stable and fixed posture of the lower back. If the lower back starts to bend, the abdominal muscles are no longer controlling the lower back in a stable fixed position, it will be controlled by the bending of the hip joint.

Warm-up Tips

1. When exercising, wear comfortable clothing, sportswear is preferred. Pay attention to not wearing it too thickly, otherwise it’s difficult to exercise; also don’t wear it too thin, it’s easy to be affected by the wind and cold.

2. Don’t do strenuous exercise in the morning. When you wake up in the morning, your muscles and bones haven’t fully expanded, and in addition, it’s cold in the morning, so you shouldn’t do strenuous exercise, which will have a negative impact on the body.

3. Don’t forget to warm up. Especially in winter, your muscles and bones are relatively stiff, if you don’t warm up properly, it’s easy to get injured during exercise.

4. Don’t drink cold water. After exercise, you need to replenish water, remember not to drink cold water immediately after strenuous exercise, because it will disrupt the circulatory system, drinking cold water will easily cause spasms in the gastrointestinal tract.

5. Be persistent and stick to exercising at least 3 times a week, for at least 30 minutes each time. The content of the guide is based on the conditions of the venue and the individual’s physical condition, to choose appropriately.

6. Practice with civilization, don’t affect others’ life and rest, harmonious society your responsibility and my responsibility.

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