![]() This will help you propel faster through water when your arms and legs begin to tire out. You also want your entire body to move in an undulating, wave-like shape as you swim in water, so when your chest is higher, your hips should be lower and vice versa. The first kick is smaller and happens when you pull your hands toward your body and the second kick is bigger and happens as you push your hands past your hips. Also known as the dolphin kick, your legs and feet should press and move together. There are two kicks in a butterfly stroke-a down kick and an up kick. At the recovery, sweep both arms out of the water at the same time and bring them to the starting position.Īfter nailing down the arm movements, you want to practice the kicks. Then, pull both hands at your sides toward your body, keeping your elbows higher than your hands, as you push your hands against water past your hips. Just like the freestyle stroke, lie flat on the water and extend your hands above your head as far as you can, keeping them shoulder-width apart. The butterfly stroke has three different arm movements: the pull, the push, and the recovery. How to swim butterfly: As one of the most difficult swimming strokes, the butterfly is all about the arms and the kicks. Engaging your core and rotating your hips will help keep your lower half afloat and provide more power to your stroke when your arms and legs start to fatigue. Be sure to also keep your lower body parallel to the bottom of the pool and don't let your hips sink. Think of using your arms to pull your body forward and kick your feet just below the surface to push through water faster, Anderson says. Alternate arms while maintaining a straight line with your body and doing small, steady kicks with your feet. Putting your hand back in the water just above your head will slow you down and create a drag. Then, bring your arm back around and make sure your hand enters the water well past your head. As you stroke the water, rotate your body towards the arm that's moving and move your hand back past your hips so your elbow forms a 45-degree angle when your hand exits the water. Then, press one hand down and out in the water with your fingers spread out for the catch. To do a freestyle stroke, stretch both arms out above your head with your hands tilted 45 degrees in the water. The Beginner's Guide to Swimming for Exercise.Here's a quick break down of the most common swimming strokes-and how to do them with proper form. ![]() Your hands come way in front of your head so you can reach forward," Anderson explains. You want to recruit more of your lats, shoulders, and arms when you pull down. "Swimming longer distances in freestyle, for instance, uses more of your upper body. Depending on the type of stroke you're swimming, you could be using your upper body more than your legs. There are many different swimming strokes out there, but if you're a beginner, these competitive strokes are best for getting a total-body workout because they incorporate every major muscle group. But before you dive into the water, it's important to keep these form tips in mind. Do it again and build up from there," Anderson says. "For example, if you're a beginner swimmer, try swimming 25 yards and then take a 30-second rest. Whether you're looking to dial up the intensity or make it a more meditative experience, swimming can take the form of metabolic conditioning with high-intensity interval training (HIIT) or low intensity, steady state (LISS). It's easy to push yourself and make things harder by using rest and lack of rest." "You can compare your time from your previous practice. "It's really easy for someone to track their progress because it's a timed sport," Anderson says. What also makes swim workouts a great measure of strength and endurance is its use of time. Some people forget to keep their core engaged, but it actually keeps your whole body connected." It's all about using your core, legs, and arms together. Haley Anderson, an Arena-sponsored, Olympic swimmer for Team USA, and the first American woman to win a an Olympic medal in open water swimming, explains, "Swimming is one of the best workouts you can do because it's full-body work. Water adds another element of resistance, forcing you to recruit more muscles to stay afloat and maintain form while also training your body to use oxygen wisely. And thanks to water's buoyancy, it makes an excellent low-impact workout for those who are recovering from an injury or have joint pain.īringing your workout to the water can also challenge your body in new ways. Swimming offers a great mix of cardiovascular and strength training in one workout, helping you burn calories and build muscle. If you're looking to change up your exercise routine this summer and get the same calorie-burning benefits of walking, consider swimming workouts.
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