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Categories: Esercizi

Esercizi – rana sotto la corsia

Tieni la testa giù per evitare l’attrito e per posizionarti nella miglior posizione per lo scivolamento, ad ogni bracciata.

Perché farlo:
Tenere la testa allineata con le braccia, in una posizione di scivolamento, in ogni bracciata a stile rana, ti permetterà di arrivare più lontano e più velocemente ogni volta che raggiungi l’estensione. Questo semplice esercizio può aiutarti a capire esattamente quanto in profondità hai bisogno di andare.

Come farlo:
1. Inizia posizionandoti in modo da nuotare di traverso alle corsie.
2. Spingiti appena dal bordo, e cerca di passare ogni corsia con una singola bracciata!
3. Avrai bisogno di andare sotto ogni corsia e sviluppare un ritmo molto veloce, sopratutto se sei un nuotatore alto.
4. Se per te le corsie sono davvero troppo vicine, saltane una e fanne due con ogni bracciata, ma attento, può essere un ritmo difficile da mantenere.

Come farlo davvero bene (i punti essenziali):
Vuoi davvero sfidare te stesso con questo esercizio? Cerca di eseguire l’esercizio senza toccare la corsia con la schiena ma SOLO CON IL SEDERE. Questo ti insegna a caricare i fianchi durante lo scivolamento e li prepara per un recupero veloce in avanti. Cerca di sfiorare appena la corsia e non tirare troppo su i glutei, tocca appena la corsia!