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Categories: Esercizi

Esercizi – Rana, regolare la velocità delle mani

Molti giovani ranisti cercano la pura potenza piuttosto che la perfetta esecuzione quando vogliono andare più veloce. A volte forzando il proprio ritmo a una velocità diversa da quella solita possono essere aiutati a mantenere le mani veloci e dove dovrebbero stare.

Perché farlo:

Spingere le mani indietro troppo velocemente può “bloccare” molti ranisti. Se le mani vanno troppo velocemente indietro e ci vuole troppo a respirare, molti nuotatori subiscono come una pausa in questa posizione.

Come farlo:
1. Avrai bisogno di un paio di attrezzi A) FINIS Tempo Trainer, B) Palette grandi, C) Pinne corte.
2. Imposta il Tempo Trainer a una velocità relativamente lenta… diciamo 1.50 per questo esercizio
3. Indossa palette e pinne. Inizia a nuotare e abituati al ritmo. Inizia con un colpo di gambe delfino sott’acqua a ogni beep.
4. Succcessivamente una bracciata a rana con colpo di gambe a delfino per ogni beep successivo.
5. Diminuisci l’intervallo di tempo di .10 sul Tempo Trainer e ripeti.

Come farlo davvero bene (i punti essenziali):

Continua ad abbassare il tempo fino a che non ti sarà più possibile tenere il ritmo. Nel video il nostro nuotatore è arrivato fino a 1:00. Siccome non è facile mantenere questo ritmo di bracciata questo esercizio ci spingerà a tenerle un pò più in avanti per essere più velocemente sul beep! Inoltre se pieghi le gambe per la gambata a delfino crei troppo attrito per mantenere un ritmo troppo alto.

Guarda qui il video