The core is called the “wheel axis”, “strength zone” or “power plant”, which are muscle groups located in the central part of the body and around the spine (ie muscles in the abdomen, hips, back). . They are responsible for rotating muscles in different directions, connecting the upper muscle groups (chest, shoulders, back) and lower body (legs) to stabilize and help other parts of the body to function. consistently. It is the place where the balance and stability of the body is maintained and where all movements initiate.
And everyone knows that CORE is very important for swimmers. So, how to practice to have CORE is the question that most swimmers want to know. Let’s find out how through the following article.
An effective core development program in swimming must incorporate the following principles:
Keeping the above principles in mind, here are some exercises with increasing difficulty in order to build core strength and stability for swimmers.
Initial level: knees or toes and forearms are in contact with the ground
Intermediate: forearm placed on a stable ball
Advanced: alternately lift each foot between 7.5 and 15cm off the ground
Advanced: alternately lift each arm away from the ball and straighten above the head
Initial level: feet and knees resting on the ball, lifting pelvis to the maximum limit, and lowering after a count of three.
Intermediate: Similar exercise but only one leg is held straight
Advanced: heel placed on ball, maintain the plank
Advanced: alternately lift each foot away from the ball
Initial Level: With forearms on the ground, maintain a straight line from heel to head
Intermediate level: lift the upper leg from the ground from 30 – 60cm
Advanced: implement side bridge with one hand pull rowing type pulley
Initial level: resting both hands and knees on the floor, lifting right leg and left arm until they are parallel to the floor.
Intermediate: Do the same exercise with the body supported by a ball
Advanced: try to lift the right hand and right leg at the same time, and do the right and the left with each repetition.
Initial level: with hands on the floor shoulder-width apart and feet on the ball, pulling knees straight toward chest
Intermediate: Do the same exercise but take turns pulling your knees toward your left and right shoulders
Advanced: keep left foot on the floor, lift right foot and pull right knee toward the left shoulder. Bring left knee to the right shoulder for the next repetition.
You can maintain Core training at least 2-3 times/week. This way you will quickly get Core and your swimming will be much better.