Michael Phelps, is loved by millions of fans across the world not only for the 22 medals (or more) that he has won for America in various forms of swimming, but also for the jaw-dropping chiseled muscles of his, which creates a different level of magic altogether to his already dominating demeanour.
It goes without saying that there are many a guys out there who want to have a body like him, albeit without swimming for hours and hours that Michael had to do to find a place in the history book, the way he has! And if you are one of those blokes who doesn’t want to sweat in the pool for those long hours but still want to have that raw physique, the your eyes are precisely on the right page!
Push ups is not only one of the most basic workout, but the most effective one too to work on the muscles that benefit all four strokes in swimming; especially the pull phase. It is best suited for breaststroke swimmers because it mimics the underwater pull performed during the start and turn and each wall. To do this, lean with your chest forward as you lower your body at a steady pace. Take a pause when your upper arms feel a stretch in the front part of the shoulders and then move back to the opening position slowly. Start with 20 reps in a set if five, but increase the count as and when your strength increases.
The first thing that you need to include in your workout regime is to incorporate aerobic activity for a a minimum of 180 minutes/week. The best form for that is to go for easy paced running that can help you immensely to improve your cardiovascular fitness, which also burns calories and helps build muscles. Your next best friend to get a swimmer’s body without swimming is going hard on Pilates for building long-lean muscles that mimic a swimmer’s build. One of the most common, yet effective, Pilate exercise includes- the hundred! To do this, lay on your back with knees bent into your chest and as you exhale, concentrate on pushing your chest and stomach towards the floor.
The rowing machine works directly on your core muscles;upper and lower abdominals, obliques and lower back muscles and including this in with your aerobic activity is a very good mix. You can also take it as a warm-up to your regular aerobic activity to keep it as a stress-free regime.
Give special attention to lat pulls to have better results on upper back and arm muscles.To do this, sit at a machine that has a bar suspended by a cord and is attached to weights with a chair positioned right under the bar. Keep your arms shoulder-width apart, lean back slightly as you pull the bar right in front of your face and lowering the bar toward your ribs. Start with 12-15 reps in a set of four and increase the reps once you gain strength and stamina.
– Sandeep Verma