Strength work with gums for swimming: upper body
We teach you several basic exercises that you can do with this simple and inexpensive material.
Use a rubber to work all the muscles of the back, arms and chest anywhere. We teach you several basic exercises that you can do with this simple and inexpensive material.
To take into account before doing the exercises
Before moving on to the exercises, consider the following aspects for rubber training:
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.
Here we show you a series of exercises and the main muscle involved in each of the exercises:
We recommend that you use a simple rubber with or without grippers, although some exercises can also be done with large circular rubber bands.
Correctly assess the intensity of your training
When evaluating the intensity of your training, you should take into account the resistance of the rubber and your initial level. We advise you to follow the following progression:
- Drill. Start with the least difficult. According to planning, you can choose 1 or 2 exercises per muscle group.
- Reps. Progress up to 15 repetitions of the exercise without the last 2 requiring maximum effort, that is, you will have the feeling of being able to include another 2-3 repetitions when you do the last one (even if you don't include them).
- TV Shows. Start with a couple of sets until progressing to four. Rest between them for 15-20 seconds.
- Resistance. The one that allows you to perform all the movement and notice resistance to overcome. Increase stamina when you manage to complete all repetitions.
Include at least 3 days a week of strength work performing resistance training routines so that you vary the stimuli your muscles receive.
Laura García Cervantes
Dra. Science of Physical Activity and Sport
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