Status Updates From Plavání - anatomie

Už mi to tu leží dost dlouho a když teď hodně plavu, napadlo mě, že by nemuselo být na škodu něco si o tom přečíst a případně se trochu zlepšit. :)

Chapter 4 (Chest). "Therefore, although using exercises that target the muscles in the chest is important, [...] one of the key goals of a dryland program is to address muscle imbalances, not accentuate them. To avoid overemphasizing the chest, use a 2:1 ratio of pulling exercises that emphasize the lat.dorsi to pushing exercises that emphasize the pec.major." Also, p. 13, a 2:1 ratio elbow extensors v elbow flexors.

Chapter 3 (Shoulders). The 4 Ps: scapular PIVOTERS for upward/downward pivoting, elevation/depression, retraction/protraction, shoulder PROTECTORS (the "cuff") for rotational movements & stabilising function, humeral POSITIONERS for flexing, internal rotation, abduction, extending, external rotation, and humeral PROPELLERS as primary force generators.

Chapter 2 (Arms). I have to include more isolation exercises in my dryland program. The Tate press seems interesting, and so does the close-grip bench press, and also the medicine ball chest pass. At the risk of being called a BB again, I'll also include biceps curls and triceps pushdowns & kickbacks.

"In freestyle and butterfly many coaches are now teaching their swimmers to begin the recovery process as the hand reaches the hip, before the elbow is fully extended." Makes sense.