Los ejercicios fundamentales para mejorar el rendimiento en natación

Publicado el 09 de septiembre de 2011 por FranRodriguez

 

El dorsal y los deltoides son algunos de los músculos de tu cuerpo que más se implican cuando haces natación.

 

 

Es muy importante fortalecer con pesas tu espalda y tus hombros para mejorar tu resistencia contra el agua en la piscina.

Hoy en Sportize.me te proponemos 3 ejercicios fundamentales para potenciar tu rendimiento en natación:

 

 

 

1. Pullover con barra en polea


Click aquí para más información sobre este ejercicio (Debes estar registrado antes. Hazlo ahora, es GRATIS)

 

 

1-De pie, frente de la máquina

2-Agarramos la barra en pronación con brazos extendidos

3-Espalda recta y rodillas semiflexionadas

4-Tiramos de la barra hasta la altura de la cadera con brazos extendidos

5-Subimos despacio hasta la altura de los hombros

 

 

 

2. Pájaros con mancuernas


Click aquí para más información sobre este ejercicio (Debes estar registrado antes. Hazlo ahora, es GRATIS)

 

 

1-Colócate sentado en un banco plano e inclínate para dejar tu tronco pegado a tus muslos.

2-Coloca tus piernas flexionadas 90º y los pies en el suelo.

3-Mantén la espalda recta y deja tus brazos colgando.

4-Agarra una mancuera con cada mano.

5-Eleva los brazos hasta la horizontal.

6-Desciende de forma controlada.

 

 

 

3. Rotadores externos


Click aquí para más información sobre este ejercicio (Debes estar registrado antes. Hazlo ahora, es GRATIS)

 

 

1-De pie de lado de la polea media

2-Codo a 90º agarrando la anilla con el brazo de fuera

3-Rotar hacia fuera con el brazo paralelo al suelo.

 

 

Si deseas obtener más información sobre natación consulta otros artículos de nuestro Blog como 8 cosas de la natación que no sabías.

Con el método Sportize.me te ayudamos a conseguir todos tus objetivos.

Date de alta ahora gratis, haciendo clic aquí, si no lo has hecho ya, y aprovéchate planes de ejercicios personalizados para:

 

“Mejorar mi rendimiento en natación”

 

¡Disfruta del ejercicio! ¡Alarga tu vida!

 

Si has encontrado este artículo interesante o si te hemos resultado de ayuda, queremos recomendarte que te registres TOTALMENTE GRATIS En www.sportize.me para acceder a tu plan de ejercicio PERSONALIZADO, TOTALMENTE GRATIS así como a toda la información relativa a fitness y estilo de vida y dietas saludables tan sólo haciendo clic AQUI

Conviértete en nuestro amigo en Facebook haciendo clic AQUI.

Suscribete al canal de Sportize.me en Youtube haciendo clic AHORA.

No olvides seguirnos en Twitter @sportizeme

No related links found
Esta entrada fue publicada en Back TIPS, Gym exercising, Swimming y etiquetada , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Guarda el enlace permanente.
  • http://www.casinosiapuestas.com Darrin Walthour

    Del todo. Muy buena opinión.

  • Tracy Battistessa

    I agree strength training in atheletes is really important. It makes them more powerful in the pool and wards of injury. I do however think the weight room is more of a danger than an asset. I think crossfit excercises using the bodies natural weight ie, push-ups, pull-ups etc. is a more effective way to attain strength. Muscle is heavy and hard to drag through the water so bulk is not what we want. Don’t forget the core!!!

  • Monika Disque

    I always love bungee workouts or my new favorite TRX cords, both of which can be set up basically anywhere.

  • http://google.com Marina

    You have really interesting blog, keep up posting such informative posts!

  • Steve Friederang

    I am all for core and general fitness exercises. BUT.
    I learned the concept of specialized and specific training for specific results from Dr. Michael Yessis in my Masters program. He edited the Soviet Sport Journal and is a leading kinesiologist. Very practical though. Coached Nolan Ryan when he was throwing 100 mph fastballs at 40 years old. So I understood the concept of specificity. I thought. I was running my swimmers through a circuit at a health club when John Mykannen walked in. He sometimes worked out with us at El Dorado High in the morning when he couldn’t get down to Irvine for practice with his home team. One of my girls had just done 30 pull-ups straight. She was a Junior national swimmer. We told John and challenged him to beat her. He did one pull-up and struggled until dropping. Three weeks later he set the American record for 800 meters freestyle. I see swimmers running and my mind goes to the finish of the LA marathon where three Kenyans cruised over the line having averaged 4:30 per mile. But they can’t complete fifty meters free in under a minute! Training is specific. In fact, if you are over three degrees off in the motion you will need to be successful in your stroke you aren’t training for success in that motion. I just posted a talk I have two weeks ago at the American Swimming Coaches Association convention. http://www.youtube.com/user/1Tropical?feature=mhee#p/u

  • Darin Letzring

    I personally think there are only three exercises in the weight room that can help swimming in a specific, direct method. Of course, overall general fitness of any type, along with good technique, will help improve swim performance.

    As for the three exercises I think help directly impact swimming:

    1. Swim pulls: I don’t know what they are called formally. Find a pulley system, set the pulley at thigh-high, step back and bend over, and then reach out and pull back in a manner that simulates a single swim stroke (freestyle). Your back should be parrallel to the ground and your knees bent.

    2. Tricep push: For that last push as your thumb brushes your thigh, tricep push-downs add just a bit more “umphh.” This only applies if you still believe that brushing your thigh is proper swim form (!).

    3. Ab twists: Using a seated machine, do ab twists with resistance weight. This helps create a stronger “snap” in your hip and helps provide a strong core foundation for you arms to push/pull against.

    Other exercises with a fair amount of indirect application are pull-ups/bicep curls and basic bench press and “chest-squeeze” to strengthen the pecs.

    The single best way for most triathletes to swim faster is to improve their technique. It will make them faster while using less energy (improve efficiency).

    I don’t have a lot of science to back that up, but looking at swim times for most age-group triathletes, technique is definitely the low-hanging fruit.

  • Greg Moriates

    Swim bands are essential to build swim strength. Cheap and very effective

  • http://suspensionstraps.net/category/TRAVELER trx training benefits

    Great post. I used to be checking continuously this blog and I’m impressed! Extremely helpful information specially the final phase :) I take care of such info a lot. I was looking for this certain info for a very long time. Thanks and best of luck.