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Categories: Esercizi

Esercizio – Bicchiere sulla fronte

Questo esercizio è stato pubblicato per la prima volta sei anni fa, ma ne sono passati 100 da quando è stato inventato quindi è meglio darne una versione aggiornata!!! 🙂

Perché farlo:

Interiorizzare una posizione stabile della testa nel dorso è la base necessaria per una perfetta bracciata. Questo è un modo veloce, facile ed economico per aiutare il nuotatore ad acquisire questa posizione stabile.

Come farlo:
1. Inizia con un bicchierino. Riempilo con acqua ma non oltre la metà: assicurati che il fondo sia pesante. Ci vuole abbastanza acqua per appesantire il fondo del bicchiere ma non troppa da sbilanciarlo.
2. Spingiti dal bordo con le braccia lungo i fianchi e fai una battuta di gambe rilassata per cominciare a sentire come bilanciare il bicchiere sulla fronte in modo che non cada.
3. Dopo che ti senti abbastanza stabile, allunga le braccia sopra la testa in posizione di scivolamento. Assicurati di continuare con la battuta di gambe e non imbrogliare muovendo le braccia sotto l’acqua.
4.

Continua per un pò con la battuta di gambe nella posizione di scivolamento, quindi inizia a nuotare a dorso.

Come farlo davvero bene (i punti essenziali):
Comincia gradualmente la nuotata a dorso, concentrandoti sul mantenere il bicchiere in equilibrio mano a mano che aumenti la velocità. Prova a vedere quanto riesci ad andare veloce prima che il bicchiere cada. Quando ti sei impratichito prova anche a “virare” e fare 50 o 100 metri col bicchiere (guarda nel video come). Fai attenzione a non spingerti troppo forte dal bordo o il bicchiere cadrà!

Guarda il video per capire meglio:

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