Strength work with rubber bands for swimming: lower body
We teach you several basic exercises that you can do with this simple and inexpensive material.
With a simple rubber you can do a multitude of exercises to work all the muscles of the lower bodyRead on to discover fifteen exercises that you can do at home.
In this other article we gave you some exercises for the upper body, Do not miss it
To take into account before doing the exercises
As general guidelines for all exercises, keep these four recommendations in mind:
Core activation. Keep your back in a neutral position, with your abdomen active during all exercises.
Pain. It is an alarm that will indicate you to stop the exercise and evaluate if your posture is correct or if the resistance chosen is adequate.
1: 3 movement. This means that the contraction movement must be fast while the return movement will be slower and more controlled.
Resistance. Consider that the resistance of the rubber is adequate if it allows you to perform the full range of motion. If this is the case but you do it without any effort, you can add more resistance.
Below you can see the variety of exercises to work the lower body:
As for the type of rubber, for these exercises, we recommend that you use a simple rubber without handles, since in some exercises you will need to tie the rubber.
You can also use circular bands, the smaller ones for glute exercises and the larger ones for the other exercises.
Correctly assess the intensity of your training
When evaluating the intensity of your training, you should take into account the rubber resistance and your starting level.
Our advice is to progress until you can do 15 repetitions of the exercise without the last 2 requiring maximum effortThat is, you could include another 2 repetitions when you do the last one.
You can ask yourself circuits of 8 to 10 exercises you repeat 3 times.
After increases resistanceeither with another rubber to shortening the distance you use and it progresses again in the number of repetitions and series.
Laura García Cervantes
Dra. Science of Physical Activity and Sport
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