Strengthening for Swimmers with AltaPT and BAM скачать в хорошем качестве

Strengthening for Swimmers with AltaPT and BAM

These 5 basic strength exercises on TRX or rings will help with your swimming: T’s, Y’s, I’s, Front Y’s, Fly’s Supplementing your swimming, or really any activity, with strengthening becomes a must after the age of 30. We lose 3-8% of our muscle mass every decade from this point on, unless we train to keep it up. Our muscles, tendons and ligaments lose elasticity, and it takes us longer to recover from vigorous bouts of exercise, which is less likely to occur if we have more muscle mass. The focus of the strength series is to find stability in your scapula and try to generate most of the motion from your humerus - rather than your scapula moving around doing most of the work. And training in a way that is most similar to swimming. One benefit of TRX straps is you are controlling the inherent wobble which occurs when pulling on a strap - similar to the effect water has as you are pushing your hand into it. Performing 4 sets of 6-8 reps with 1 min rest in between is ideal for building strength; but you can also start with 2-3 sets of 12-15 reps to find the form; Ideally aiming for 2 strength sessions per week. You can track your progress in strength by making a mark on your TRX bands and adjusting their length, or by placing a piece of tape on the ground. Using TRX straps are ideal for training swimmers because when you swim, your arms are propelling you through the water which is what is happening as you lift your body against the straps. This type of motion is called a “Closed Kinetic Chain”, This contrasts to an Open Kinetic Chain which is like throwing a ball - moving your extremity on a stable body. The more you are able to train in the kinetic chain you perform in, the easier it is for your nervous system to apply the strength gains into your activity. Learn more about Alta Physical Therapy in Boulder, CO https://www.altatherapies.com/ BAM (Boulder Aquatic Masters) is Boulder’s premier US Masters Swim Team, whose mission is to promote fitness and health for adult swimmers of varying abilities via professional and experienced coaches with decades of experience in competitive swimming and triathlon. Through a positive and inclusive environment, BAM strives to foster swimming improvement, camaraderie, and community. Try one BAM workout free! Register today at bamswimming.org. Video Production by Mark Still mark@thepracticalstill.com