What are some strength training programs for swimming?

Swimming is a sport that relies on the movement of one's limbs and body to move forward in water. More and more people are beginning to like swimming, synchronized swimming, breaststroke, backstroke, and all kinds of swimming. However, many people cannot master the swimming skills well. After swimming a few strokes, their bodies begin to feel tired and weak all over. These are all manifestations of insufficient swimming strength. So how do we conduct swimming training? How should we strengthen our swimming power? Today, the editor will answer them one by one for you.

From an anatomical point of view, the core of the human body refers to the spine, hip joints and pelvis, which are located at the junction of the upper and lower limbs and play a pivotal role in connecting the upper and lower limbs. In competitive sports, almost all movements involve applying force to external objects (such as shot put, ground, and water) through the ends of the limbs to make the equipment or the human body move. Therefore, in the field of sports training, people have long focused strength training on the limbs, neglecting or even abandoning the training of trunk (core) muscle strength.

Core strength training methods for swimming:

Static core strength exercises.

Purpose: Mainly focuses on the body posture in freestyle and backstroke, as well as the control of the streamlined gliding posture after turning and starting.

Main methods:

The first one is the body straight line control exercise. Lie prone on the carpet, use your elbows to support your body off the ground, with your forearms on the floor, 90 degrees to your upper arms, your body in a straight line, your legs stretched, your back straight, your waist and abdomen tight, and hold for 30-60 seconds.

The second type is the sideways straight line control exercise. The method is basically the same as the above. Use one forearm to support the body, with the side facing the floor and the other arm stretched straight up.

The third type is streamlined stretching exercises. To prepare, raise your arms straight up and clamp them behind your ears. Hold your thumbs on your forefoot. Straighten your body. Stand on tiptoe with your feet together and heels apart, making your body streamlined. Action: Stretch your body downward and upward; hold for 30-60 seconds when stretching to the limit.

The above is all the content that the editor has prepared for those who love swimming. You can choose the method that suits you best according to your preferences and practice more. The next time you swim, you will find that your physical fitness has improved a lot, and you will gradually become able to swim with ease. The editor would also like to remind everyone that you must do warm-up exercises before swimming, and exercise for a while before going into the water. It is best not to go into the water directly, and it is best to let your body relax.