The organism is a whole and as such it must be kept in constant work; This is an aspect that is taken into account in all sports disciplines, including swimming, a sport that requires high muscle strength to achieve adequate performance.
Despite the fact that swimming comprises the movement of all the muscle groups present in the body with lifeguard certification, each style places an important emphasis on them.
With respect to freestyle, the most used segments are the upper extremities, the torso, and the upper part of the lower extremities; In that order of ideas, we will show you some recommendations on how these muscles should be strengthened.
Muscle strengthening, upper extremities
The freestyle or crawl focuses a great effort on the upper extremities, all thanks to the gesture of the stroke – the main impeller in the water. This puts a lot of work on the muscles housed in the arms.
For this reason, we will make some recommendations for muscle strengthening according to what a swimmer of this style needs.
Concentrated or concentrated
It is a muscle strengthening exercise in charge of isolating the biceps brachia. Including and constantly working the concentrated curl contributes to the gradual development of the front part of the arm.
Bank funds
The back area of the arm is another of the most worked in freestyle; For this reason, it is recommended to strengthen the triceps brachia and a useful exercise is the dips on the bench.
Although it also contributes to the muscle strengthening of the deltoids and pectorals, it focuses mainly on the three posterior heads of the arm -triceps-.
Press shoulder
One of the arm muscles closest to the torso also plays a leading role in the freestyle stroke;
For this, the dumbbell shoulder press is recommended. Despite strengthening other muscles related to the area, the deltoid takes the best part.
Muscle-strengthening of the torso
The torso plays a fundamental role in swimming, in all its styles it offers balance and contributes by distributing the force between the upper and lower extremities to perform the stroking and kicking gestures. In freestyle or crawl, the most important is the latissimus dorsal, pectorals, abdominals, and obliques.
Therefore, muscle strengthening should focus on these and, for this, we recommend some exercises.
Dominated
One of the exercises to strengthen the upper back par excellence, also known for its demand. Including this in the routine for swimmers is mandatory. Its usual performance contributes to the development and strengthening of the latissimus dorsi, trapezius, and trees major.
Push-ups and abs
Two of the most common exercises in training for lifeguard certification; however, they are considered the best out there. These are responsible for strengthening muscle groups related to the torso, from the pectorals to the middle and lower abdomen.
Muscle strengthening, lower extremities
In this segment of the body, another of the main gestures of freestyle is born, it is the kick. Therefore, muscle strengthening should focus on the development of these.
Deadweight
This exercise performed with the proper technique makes the legs a much more powerful body segment, improving the execution of the kick.
Squats
Do you want to strengthen your leg muscles with lifeguard certification? You already know what the main answer is. It is about doing squats, an exercise that is most recommended for the lower extremities not only because of its infinite variations but also because of the benefits it brings to the quadriceps and the muscles related to the thigh.
Muscle strengthening: to take into account
Within swimming, it is important to have the support of the instructor, medical staff, and the coach, in case of belonging to a team.
This article is a guide with recommendations based on the muscle groups most used in freestyle;
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