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Two musts for swimming



This series of articles about the musts of popular summertime muscular physical activities ends today with this last one, which will present muscular exercises that can be used to improve your performance when swimming. These two exercises will strengthen your back muscles, which are working really hard when swimming. They can be done 2 to 3 times a week, before or after your swimming workouts, or on days when you do not swim.

Exercise 1: Pullover
Target areas: Back
Accessories: A dumbbell
How many: 2 sets of 12 repetitions
Execution: Lay on a bench with your arms straight. Keep your abs tensed and avoid arching your back (A). Extend your arms from the shoulders until the dumbbell is over your chest (B). Repeat.

Exercise 2: Reverse fly
Target areas: Back
Accessories: Dumbbells
How many: 2 sets of 12 repetitions
Execution: Stand upright with your torso bent forward, your chest out, your head up, and your arms hanging down (A). Lift your arms to the sides and bring your shoulder blades together at the end of the contraction (B). Repeat.

By Karine Larose
Model: Mathieu St-Ours

Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.

Two musts for swimmingis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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