![]() Keeping your back straight and heels planted firmly on the floor, squat at your hips, pushing them back as if sitting onto a chair.Step backward, walking the bar away from rack.Step under the bar at the weight rack, placing it across the back of your shoulders.How the exercise improves your swimming technique: This exercise strengthens the muscles used to spring off the starting blocks, push off the wall, and give your kick power. Muscles targeted: Legs and butt (hamstrings, quadriceps, glutes) Easier: Use a resistance band instead of cables.Remaining in control, return the rope to starting position.Keeping your elbows up, pull the rope back, toward the top of your head, pinching your shoulder blades together.Using the pulley machine at a gym, grab the ends of the rope, and take a few steps back, so you are leaning backward slightly and looking up at the pulley.This exercise strengthens the lesser-used shoulder muscles, restoring balance in your shoulders. Using the same muscle groups can create imbalances, which may lead to an overuse injury. How the exercise improves your swimming technique: Swimming involves repetitive movements. ![]() Muscles Targeted: Shoulders, back, and arms (posterior deltoid, trapezius, rhomboids, biceps)
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