Swimming is a wonderful exercise and body conditioning sport that can be enjoyed throughout his life. Although the benefits of this activity are enormous, you can abuse the muscles during performance of the four basic shots. swimmer's shoulders are particularly vulnerable to injury as any intrinsic characteristics involving the use of these joints. Develop and implement a plan to strengthen the shoulders is the key to preventing shoulder injuries.
Instructions
1. Shoulder abduction perform exercises to increase strength. Stand with your feet together and arms at your sides. Raise your arms up and away from the body keeping right in this way. Perform 15 or more of these exercises on his right arm before resting for 30 seconds. More to the left arm for the next round. Build the number of outlets in the set gradually and should not exceed 25 repetitions.
2. Target muscles of the rotator cuff exercises both external and internal rotation. Do groups of 15 or more each year in rotation. To run an external support rotation with the right arm by your side and bent at the elbow. Slowly rotate your arm from the body for the serial number of pre-exercise. Repeat with the left arm. Rest for 30 seconds. For the internal rotation exercises are performed the same exercise, except that the arms will rotate the body. Again, build sets in a gradual manner without going over 25 reps.
3. Work to increase the strength of the shoulder "to" may raise "exercises. Stand up straight and raise your chest to align your shoulders. In the course of this exercise constantly try to bend the blades. Raise your hand to your side and place his hands to the inside of about 2 meters. Your thumbs should be facing the ceiling. Move your hands down by your side and then increased again until I am still with my head. Do this in a slow and steady for two minutes. rest for 30 seconds and repeat everything.
4. Working with a tennis ball to help stabilize your shoulder blade. Stand away from a wall. Keeping your right elbow, holding the ball against the wall with your palm open. Tense the muscles of the shoulders, keeping the ball you prefer. Make some 'slow counterclockwise circles with the ball against the wall for 30 seconds. Then begins to rotate clockwise ball for 30 seconds. Rest for 45 seconds and repeat three more runs.
5. Use push-up exercises to strengthen and stabilize the muscles of the shoulder blades to the chest. Begin this exercise against a wall before moving on to his knees and, finally, the regular push-up plan. When you work against the wall, let your hands touch the wall with your hands shoulder width apart. Move your chest wall and back again in slow motion without any problems. Hold for two seconds between repetitions, while allowing the shoulder more forward than backward. Build up to be able to make those two minutes. After you build your endurance, you must go to the ground, knees first, then (once the exercise is mastered) with your legs straight.
6. Remember not to neglect your other muscle groups while concentrating on your shoulders. Include basic muscle exercises such as crunches and leg exercises like squats and hamstring pulls into your routine. This will not only balance your workout, but will serve to help stabilize your shoulders until your shoulder conduct good posture while performing these exercises.
7. Training of the balance of your pool to help save their backs. Even if you are a free (crawl) specialist, it is important to balance your practice with other swimming strokes - backstroke, breast and fly - to help prevent injuries related to overuse of specific muscles of the shoulders together. The movements of different actors involved in the various competitions will help to counteract the tendency to fatigue of specific muscles.
8. Improve your swimming technique to help combat the shoulder of the swimmer. The fairer the technique in the water, the less chance you develop an injury. Take lessons if you're new experience of Masters Swimming. If you are a competitive swimmer, be sure to practice under the watchful eye of a coach who can help you with the correct technique and to be aware of everything goes in shape.
Instructions
1. Shoulder abduction perform exercises to increase strength. Stand with your feet together and arms at your sides. Raise your arms up and away from the body keeping right in this way. Perform 15 or more of these exercises on his right arm before resting for 30 seconds. More to the left arm for the next round. Build the number of outlets in the set gradually and should not exceed 25 repetitions.
2. Target muscles of the rotator cuff exercises both external and internal rotation. Do groups of 15 or more each year in rotation. To run an external support rotation with the right arm by your side and bent at the elbow. Slowly rotate your arm from the body for the serial number of pre-exercise. Repeat with the left arm. Rest for 30 seconds. For the internal rotation exercises are performed the same exercise, except that the arms will rotate the body. Again, build sets in a gradual manner without going over 25 reps.
3. Work to increase the strength of the shoulder "to" may raise "exercises. Stand up straight and raise your chest to align your shoulders. In the course of this exercise constantly try to bend the blades. Raise your hand to your side and place his hands to the inside of about 2 meters. Your thumbs should be facing the ceiling. Move your hands down by your side and then increased again until I am still with my head. Do this in a slow and steady for two minutes. rest for 30 seconds and repeat everything.
4. Working with a tennis ball to help stabilize your shoulder blade. Stand away from a wall. Keeping your right elbow, holding the ball against the wall with your palm open. Tense the muscles of the shoulders, keeping the ball you prefer. Make some 'slow counterclockwise circles with the ball against the wall for 30 seconds. Then begins to rotate clockwise ball for 30 seconds. Rest for 45 seconds and repeat three more runs.
5. Use push-up exercises to strengthen and stabilize the muscles of the shoulder blades to the chest. Begin this exercise against a wall before moving on to his knees and, finally, the regular push-up plan. When you work against the wall, let your hands touch the wall with your hands shoulder width apart. Move your chest wall and back again in slow motion without any problems. Hold for two seconds between repetitions, while allowing the shoulder more forward than backward. Build up to be able to make those two minutes. After you build your endurance, you must go to the ground, knees first, then (once the exercise is mastered) with your legs straight.
6. Remember not to neglect your other muscle groups while concentrating on your shoulders. Include basic muscle exercises such as crunches and leg exercises like squats and hamstring pulls into your routine. This will not only balance your workout, but will serve to help stabilize your shoulders until your shoulder conduct good posture while performing these exercises.
7. Training of the balance of your pool to help save their backs. Even if you are a free (crawl) specialist, it is important to balance your practice with other swimming strokes - backstroke, breast and fly - to help prevent injuries related to overuse of specific muscles of the shoulders together. The movements of different actors involved in the various competitions will help to counteract the tendency to fatigue of specific muscles.
8. Improve your swimming technique to help combat the shoulder of the swimmer. The fairer the technique in the water, the less chance you develop an injury. Take lessons if you're new experience of Masters Swimming. If you are a competitive swimmer, be sure to practice under the watchful eye of a coach who can help you with the correct technique and to be aware of everything goes in shape.
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