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Four-stage practice method to help you become a "super swimmer"

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Four-stage practice method to help you become a "super swimmer"

When swimmers go swimming.Arms and legs are the main propulsion system.Drive the human body forward.And this depends on the core muscle group to make connections.So in the swimming training program.Core training is especially important


 Today I introduced this to you:JC Santana Quartet swimming practice plan.Also focus on core training as a swimming training.The following editors will take everyone into this program ~


swimming plan


Action teaching


1.MB cut


starting point:


Stand upright with your feet apart forward and shoulder width.

Hold the medicine ball over your head with both hands, hold it, and spread your elbows as slowly as possible.


Keep your back straight, squat down, bend your knees and ankles around your hips, and draw the ball down in a semicircle.

When the thigh is parallel to the ground, stop moving. At this time, the medicine ball is close to the ground, and the elbow is located inside the thigh.

Return to the starting position and repeat the action of cutting the ball in the same direction.


2.DB cross-referral


starting point:


Stand straight with your feet forward, separated by shoulder width.

Hold a dumbbell or kettlebell in each hand, and raise it to the height of your shoulders with your palms facing each other.


With your right hand over your head, your left foot is on the ground, and your left hip is rotated inward with your right foot as the axis. Prevent left knee and ankle from rotating outward.

The right arm descends to the position of the right shoulder, at which point it turns left and returns to the starting position.

Make a smooth transition from the starting position, lift your left hand over your head, and push to the right, and rotate with your left foot as the axis.

Repeat the rotary referral action.


3.BP swimming style


starting point:

Set the negative focus as high as possible, above the head.

Facing the negative points, stand straight with your knees slightly bent, stand horizontally with your feet apart, and shoulder width.

Hold one handle in each hand with palms down.

Straighten your arms and point at negative focus.


Burst the entire body explosively to a flexed position.

Straighten your arms while stretching your hands downwards (swimming) until your arms are close to your hips and the elastic bands or ropes touch your shoulders slightly.

Stretch your body to the starting position and repeat the action.


4.Plane support


starting point:

Assuming you are in a stable push-up position, use your hands and toes to support your balance.

This exercise can be performed on a soft surface to protect the elbow joint. If you have a problem with your wrist, you can also use a push-up handle.


Keep your posture for a predetermined period of time.

Make sure your lower back doesn't stretch too much.

Make sure the scapula is level and not winged.

Training plan


(Similarly after four weeks, increase the amount of training according to the actual situation)

Complete each set of quartet exercises and start over from the beginning. Complete as many training groups as possible. Take sufficient rest between each exercise to maintain a good state and quality of movement. The ultimate goal is to take only 30-60 seconds of rest time after each exercise. Use enough load to complete the specified number of repetitions while maintaining good condition.