Consistent swimming on your back will help these major muscle groups grow stronger. Swimming is considered a low to medium impact activity that can give you a fantastic cardio workout. Because the water is supportive of your weight as you swim, the backstroke is far gentler on your body than high-impact cardio exercises like running or jumping rope. You can burn between — calories for every 30 minutes you spend on vigorous backstroking.
The higher your body weight, the more calories you are likely to burn in this time frame. Multiple sources have reported that swimming the backstroke can sometimes provide pain relief for people who suffer with back pain.
There are numerous possible causes of back pain. There are back pains that the backstroke can help to relieve, and others that it cannot. Having your GP refer you to a qualified osteopath, chiropractor or physiotherapist is a logical first step in assessing how to resolve the situation and treat your pain.
Be aware that Medicare does not typically cover such visits unless your pain is the result of a chronic disease or condition like osteoarthritis; in that case, it is possible that Medicare might cover up to 5 therapy sessions in one year.
The hip rotation, caused by the side-to-side movements of your upper body during the backstroke, engages your abdominal muscles. Fitness Training Swimming. Trent Jonas. Trent Jonas accepted his first assignment in from "The Minnesota Daily" and has been writing professionally ever since, primarily as a copywriter. He is an experienced traveler with a background in advertising, entrepreneurship and as an attorney.
The backstroke uses muscles that other competitive strokes do not. Video of the Day. Because of this, risk of injury is very low and the benefits are numerous. When stroke techniques are executed properly, the muscles lengthen and increase in flexibility. This is why most competitive swimmers have broader shoulders and extremely toned physiques.
Photo credit: swimtoslim. Arm: Thenars hand muscle , brachioradialis forearm flex muscle , flexor digitorum profundus forearm extend muscle , biceps, triceps, deltoids shoulder muscle.
Neck: sternocleidomastoid neck muscle. Trunk: pectoralis, serratus anterior side muscles , external oblique outer ab muscles , rectus abdominus abs , latissimus dorsi back muscle , trapezius, spinus erectus muscles that support your spine , teres major, teres minor, rhomboid major, rhomboid minor all of these "major and minor" muscles help make up the shoulder muscles , gluteus maximus rear-end muscles , abductor magnus groin.
Leg: quadriceps, hamstrings, gastrocnemius calf muscle , tibialis anterior shin muscle , flexor digitorum brevis foot muscles. Swimming improves your posture Many of us spend a lot of time in front of the computer and this causes us to have a slouched posture with hunched shoulders.
As swimming strengthens the level of core stability with regards to the back and shoulder region, a great side effect of that is helping you obtain a better posture. Posture is important for a few reasons:. Breaking down the basic components of the stroke and slowly progressing from a float to a full-on stroke can make it less difficult.
Backstroke can be separated into five steps of progression:. Phillip Toriello, the same competitive swimmer and swim instructor who broke down the basics of freestyle , also breaks down the backstroke progression in the video below.
Swimming on your back can be intimidating, but the more frustrated you get, the tenser your body will become, which only makes it that much harder to stay afloat. Stay relaxed and focus on the steps. Like I mentioned before, backstroke is great for countering the muscles used during freestyle.
Looking at the video below, you can see that the movements are almost an upside down image of those used in freestyle. Freestyle primarily uses your triceps , pecs, glutes , hamstrings, and quads.
0コメント