The Stroke That Gets You Strong­est

Health & Nutrition - - FITNESS FORUM -

For­get the crawl. The real pow­er­house move of the pool; the breast­stroke. It in­cor­po­rates all the ma­jor mus­cle groups, in­clud­ing ev­ery­one’s favourite beach mus­cles – the pecs. Swim­ming laps is like a mini-in­ter­val ses­sion. Here’s how to do it prop­erly.


GLIDE Get into the pool and push off the wall, glid­ing for­ward in the wa­ter with your arms ex­tended in front of you, toes pointed and body tight. Glide un­der the sur­face for one count – any more than that and you’ll lose your mo­men­tum.


ARM SWEEP Sweep arms apart with palms fac­ing out so you’re push­ing the wa­ter away from you. When your arms reach your sides, bend your el­bows and quickly bring your hands in front of you as you raise your head to break the sur­face and take a breath.


LEG SQUAT Lower head and move arms straight out in front of you as you bring heels close to butt – like you are in the deep­est of deep squats. (Note this hap­pens af­ter the arm sweep; you’re not mov­ing arms and leg at the same time.)


JUMP Once your arms are fully ex­tended, kick heels back­ward as hard as you can. Think of it as an un­der­wa­ter squat jump. This mo­tion propels you back into your un­der­wa­ter glide, and you’re ready to re­peat steps 2 and 3.

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