11-Minute Indoor Vasa Swim Workout скачать в хорошем качестве

11-Minute Indoor Vasa Swim Workout

Gain Swim Power + Push, Pull, Core with the Build Your Own Swim Workout (BYO) V 1.0 The workout: Warm-up for 10 to 15 minutes Round 1* • 2 minutes Freestyle, using low arm recovery • 1 minute Push up to T on the side • 2 minutes two-arm pull, using low arm recovery • 1 minute Pull Inverted Row using monorail (or you can use a suspension trainer • 2 minutes Supine (on back) two-arm pull • 1 minute Core Plank progression alternating leg lifts • 2 minutes Freestyle, using low arm recovery Do up to 3 Rounds of this for a greater challenge Cool down for 10 to 15 minutes Imagine a wheel with a hub and spokes. Let’s Build Your Own Swim Workouts using this format: the “hub” will be swim-specific training at the center of your workouts. You’ll come back to the center (hub) for each swim-specific interval in between each Push, Pull, and Core exercise (spokes). Use a Vasa SwimErg, a Vasa Trainer or a Vasa Sport Bench with swim cords to do the swim-specific intervals. The “spokes” will be comprised of a combination of Push, Pull, and Core exercises you choose from a variety of bodyweight calisthenics or functional training tools, such as dumbbells, medicine balls, kettlebells, free weights, or suspension training. If you have a Vasa Trainer or a SwimErg equipped with the Trainer Strap System, use that. There are nearly unlimited variations for these workout configurations. You can create a workout using only upper body exercises or you can create a full-body workout with a balanced mix of the upper body, lower body, core and swim power intervals. Variations also can be created by changing the intensity level, interval time, or the number of rounds. If you need an easy day, just do it at a lower intensity, with shorter intervals and fewer rounds. Link to the full article here: https://vasatrainer.com/blog/build-yo... ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• About Vasatrainer.com Regarded by coaches & swimmers worldwide as the ultimate dryland swim training machines, Vasa Trainers and Vasa SwimErgs are exactly the right tools needed to stimulate the structural and functional changes required to swim stronger, better and faster. The Vasa SwimErg is the ultimate swimming machine for improving specific strength, endurance, and sustained power. It's effective for training all strokes -- freestyle, butterfly, breaststroke, and backstroke. The SwimErg provides high quality, efficient swim training at home or Club to swim stronger, better, faster than ever. Since 1988, Vasa has produced premium quality training equipment for sports, fitness, and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa SwimErg to dramatically improve performance for swimmers, surfers, paddlers, skiers, triathletes, all sports athletics and those seeking total-body fitness. For more information about Vasa: Web: http://www.vasatrainer.com Facebook:   / vasainc   Instagram:   / vasatrainer   Twitter:   / vasatrainer   International Telephone: 1.802.872.7101