Swimmer
Description
This exercise requires the individual to perform swimming movements, either in a pool or simulated on land, to improve cardiovascular endurance, muscular strength, and overall fitness. It can be done as a low-impact option for those with joint pain or as a high-intensity workout for athletes.
Muscle Group
Equipment Required
Swimmer Instructions
- Start by standing at the edge of the pool, facing the water.
- Take a deep breath and lower your body into the water, keeping your head above the surface.
- Begin to kick your legs in a fluttering motion, keeping them close together.
- Extend your arms out in front of you and begin to pull them back towards your hips, propelling yourself forward.
- Continue to kick your legs and pull your arms in a coordinated motion, keeping your head above the water.
- When you reach the end of the pool, turn around and repeat the exercise in the opposite direction.
- Continue swimming laps for your desired amount of time or distance.
Swimmer Form & Visual
Swimmer Benefits
- Improves cardiovascular health
- Strengthens muscles in the arms, shoulders, back, and core
- Increases flexibility and range of motion
- Helps with weight loss and management
- Reduces stress and anxiety
- Can be low-impact and easy on the joints
- Can be done in a variety of settings, including pools, lakes, and oceans
- Can be a fun and social activity
Swimmer Muscles Worked
- Upper back muscles (trapezius, rhomboids)
- Shoulder muscles (deltoids)
- Chest muscles (pectoralis major)
- Abdominal muscles (rectus abdominis)
- Gluteal muscles (gluteus maximus)
- Hamstring muscles (biceps femoris, semitendinosus, semimembranosus)
- Calf muscles (gastrocnemius, soleus)
Swimmer Variations & Alternatives
- Swimmer with kickboard
- Swimmer with pull buoy
- Swimmer with paddles
- Swimmer with fins
- Swimmer with resistance band
- Swimmer with medicine ball
- Swimmer with snorkel
- Swimmer with hand paddles and kickboard
- Swimmer with pull buoy and paddles
- Swimmer with fins and kickboard
