30 Mar Instructing you how to practice CORE in swimming
The core is called the “wheel axis”, “strength zone” or “power plant”, which are muscle groups located in the central part of the body and around the spine (ie muscles in the abdomen, hips, back). . They are responsible for rotating muscles in different directions, connecting the upper muscle groups (chest, shoulders, back) and lower body (legs) to stabilize and help other parts of the body to function. consistently. It is the place where the balance and stability of the body is maintained and where all movements initiate.
And everyone knows that CORE is very important for swimmers. So, how to practice to have CORE is the question that most swimmers want to know. Let’s find out how through the following article.
The guiding principles for developing core muscle groups in swimming
An effective core development program in swimming must incorporate the following principles:
- Promotes body stability and is not solely strength: the ability to maintain body balance and posture while moving arms and legs is the most significant force and an effective program in Swimming must incorporate limb movements with core exercises.
- Maintain normal curvature of the spine: The spine is strongest and most stable at its normal curvature. Focus must be placed on maintaining this posture.
- Do core exercises in water as well as on land: take advantage of opportunities to develop core in water by using kickboards and other tools to provide balance challenges for the body in the swimming characteristics environment.
- Impact on all core muscles: attaching importance to both the stretching and flexors. Swimmers have a natural advantage in face-tilting when it comes to strength, and may need to place more emphasis on the stretching muscles in some swimmers.
Use novel strength-training tools that promote body stability. Suspension exercises allow swimmers to develop limb movement while requiring simultaneous body stability.
- Core workouts 3 to 4 times per week: core muscles are generally considered to be a regular activity for long periods of time, so adhering to proper training principles will allow for recovery time between workouts.
- Increased Difficulty: Body stabilization can be most effectively developed by gradually increasing the difficulty from the initial exercises to the more advanced exercises. For example, a swimmer might start with a prone bridge (also known as a plank) with both knees and forearms on a solid surface like the floor. After a time, however, it can be more difficult to exercise by resting an elbow on a ball while alternately lifting and stretching an arm away from the ball.
Core exercises with increasing difficulty for swimmers
Keeping the above principles in mind, here are some exercises with increasing difficulty in order to build core strength and stability for swimmers.
Prone Plank (tummy ball) with increasing difficulty
Initial level: knees or toes and forearms are in contact with the ground
Intermediate: forearm placed on a stable ball
Advanced: alternately lift each foot between 7.5 and 15cm off the ground
Advanced: alternately lift each arm away from the ball and straighten above the head
Stability Ball Supine Bridge (ball back ball) with increasing difficulty
Initial level: feet and knees resting on the ball, lifting pelvis to the maximum limit, and lowering after a count of three.
Intermediate: Similar exercise but only one leg is held straight
Advanced: heel placed on ball, maintain the plank
Advanced: alternately lift each foot away from the ball
Side Bridge exercise (inclined bridge) with increasing difficulty
Initial Level: With forearms on the ground, maintain a straight line from heel to head
Intermediate level: lift the upper leg from the ground from 30 – 60cm
Advanced: implement side bridge with one hand pull rowing type pulley
Bird Dog exercises with increasing difficulty
Initial level: resting both hands and knees on the floor, lifting right leg and left arm until they are parallel to the floor.
Intermediate: Do the same exercise with the body supported by a ball
Advanced: try to lift the right hand and right leg at the same time, and do the right and the left with each repetition.
Jackknife exercises with increasing difficulty
Initial level: with hands on the floor shoulder-width apart and feet on the ball, pulling knees straight toward chest
Intermediate: Do the same exercise but take turns pulling your knees toward your left and right shoulders
Advanced: keep left foot on the floor, lift right foot and pull right knee toward the left shoulder. Bring left knee to the right shoulder for the next repetition.
You can maintain Core training at least 2-3 times/week. This way you will quickly get Core and your swimming will be much better.