Zirv Fitness
Cardio exercise

Swimming

How to do it

  1. Push off from the wall or enter the water and settle into a steady, continuous stroke rhythm.
  2. Reach forward with each arm in turn and pull back through the water, engaging the shoulders and latissimus dorsi to drive the body forward.
  3. Brace the core to keep the hips and legs riding near the surface rather than dragging low in the water.
  4. Kick continuously from the hips at a rate that supports the stroke without tiring the legs early.
  5. Time the breathing to the stroke cycle, exhaling underwater and inhaling as the head clears the surface.
  6. Hold a steady, sustainable pace for the planned distance, keeping the stroke count consistent lap to lap.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Cable Row (Rope)Human FlagMedicine Ball Rotational ThrowMedicine Ball Side ThrowSandbag SlamSkiErg
Type
Cardio
Primary muscles
Shoulders, Latissimus Dorsi, Core
Measured in
Reps