Whether we train swimming throughout the year or if it is a sport that we relegate to summer, we cannot ignore the fact that it is a highly demanding physical activity, and that it is important that we spend a few minutes before warming up and a few minutes ends to stretch the muscles that we have worked.
Many times we get to the pool, go through the shower and go directly into the water to start training. Swimming, like any other activity, requires prior physical and mental preparation, so warming up before starting is a must. In this article We explain how to warm up correctly before swimming and how to cool down afterwards by stretching.
Pre-swim warm-up
The warm-up prior to training in the pool would have two parts: the first part dry and the second already in the water. It is important that we do not forget to warm up in order to prepare our body for physical effort and also to prevent injuries.
Before getting into the water, it is advisable to spend five or ten minutes mobilizing our joints, mainly shoulders, neck and ankles. Performing a few repetitions of all the movements that each of these joints are capable of performing is more than enough. Try to perform the entire range of movement in a conscious and controlled manner, without rocking or inertia.
Once in the water we can do a few lengths in various styles: a full length front crawl and the combined lap: half breaststroke and the other half backstroke. We can repeat the operation one or two more times.
stretching after swimming
Once out of the water we cannot forget the end of our training session: stretching. Stretching after training, although not mandatory, can help us calm down again. Take it as a moment of connection with yourself.
The stretches do not have to differ from those that we normally do in the gym, although we should focus more on stretching the shoulders, chest and back, since they are areas of the body that receive a lot of workload when swimming.
With these guidelines we can carry out a safe training session, Do you always remember to warm up and stretch when swimming?
This article was originally published by Lady Fitness in April 2016 and has been reviewed for republication.
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Pictures | istock