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Categories: Esercizi

Rana – Recupero a tallone alto

Il colpo di gambe a Rana è forse il gesto atletico più dannoso del nuoto. Cercare la minore resistenza possibile durante la preparazione al colpo di gambe può essere un grande vantaggio nella tua nuotata.

Perché farlo:
Più in alto recuperi i talloni e meno resistenza crei quando prepari il colpo di gambe. Questa accentuazione del movimento può aiutarti a portare i piedi un pò più vicini a dove li vuoi.

Come farlo:
1. Puoi fare quest’esercizio durante qualsiasi normale serie a Rana; non è necessario che tu lo inserisca in una serie di tecnica.
2. Calcia come al solito, il che normalmente significa che i tuoi piedi si muoveranno con un angolo leggermente discendente.
3. Successivamente permetti alle gambe di rilassarsi un pò e fa loro seguire il percorso più naturale in acqua, solo un pò più in alto.
4.

Quano cominci la trazione fai scivolare i piedi appena sopra la superficie e poi nella fase di recupero.

Come farlo nella maniera migliore (i punti essenziali):
Trascina i piedi nella fase di recupero da sopra il livello dell’acqua. Fai in modo che non cadano in acqua, ma piuttosto trascinali in avanti! E’ come se dovessi cercare di “scivolare” i piedi nella fase di recupero senza produrre schizzi (come nel video).