15 min full core workout for swimmers. Strength Stability. Follow along at home. Six pack abs
Video taken from the channel: Skills NT Swimming
Dryland Exercises For Swimmers (Strength Training)
Video taken from the channel: MySwimPro
20 Minute Dryland Workout for Swimmers
Video taken from the channel: SwimGym
12 Exercises to Build Swim Strength and Stability (resistance band)
Video taken from the channel: SwimGym
THE 5 BEST EXERCISES FOR SWIMMERS
Video taken from the channel: Phlex Swim
Swim Dry Land Exercises | Strength & Conditioning For Swimming
Video taken from the channel: Global Triathlon Network
25 gym exercises to help you swim faster. Workout #10. Free PDF guide
Video taken from the channel: Skills NT Swimming
To gain strength through a workout that uses only lap swimming, it’s important to focus on three things: workout intensity, resistance, and program design. Rob Jackson, a personal trainer, nutrition coach, and Ironman Athlete suggests using swimming paddles, such as Speedo’s Power Paddles, to create more resistance with each stroke.Swimming is a full-body cardio workout. But it’s still a smart idea to take your training out of the water to build power, speed, and muscular balance, says Dan Daly, Equinox Tier X Coach in New.
Swimming offers a great mix of cardiovascular and strength training in one workout, helping you burn calories and build muscle. And thanks to water’s buoyancy, it.How to develop brute strength and power in the pool; Swimming exercises for cardio and conditioning; Full instructions, sample sets, ways to make the exercises more challenging, and much more. Ready?
Let’s go. Swimming Exercises for Building Muscle and Getting Fit. Swimming is an often-overlooked way to get into hilariously good shape.Lower your left arm and right leg at the same time, then return to the starting position.
Lower your right arm and left leg at the same time, then return to the starting position. During this exercise the lower legs should never touch the ground. Repeat for 3 rounds of 20 (10 on each leg). Search for a.
Here is a mix of swim workouts that is great after any leg day, long run or long rucking workout as a top off to your training as well as a natural cooldown. Swim workout with fins to top off leg.5 Strength Exercises for Swimmers to Build a Powerful Upper Body This intense strength workout for swimmers should take you no longer than 45 minutes to train your shoulders, back and core.
0.Exercises that incorporate swimming movements such as hamstring curls, which have you lying on your stomach and raising your lower legs straight up against resistance help build muscle strength in the way you use them for swimming. Other lower-body exercises include calf raises, squats, lunges and deadlifts.Related: MySwimPro – The #1 Dryland Training App for Swimmers Gaining strength also helps prevent injury. “You’ll increase bone density and strengthen the tendons and ligaments, so not only are you simply able to lift more weight, but you’re also building resistance to injury,” explains Michael Boyle, a strength and conditioning coach and functional training expert in Boston.One way to improve your swimming is by incorporating strength training into your workouts.
Hitting the weights after a swim workout will allow for maximum strength. One of the world’s best swimmers Michael Phelps made it a priority to strength train, which means we should incorporate some strength training.One of the benefits of swimming is the endless variety of ways that you can train in the water. Your swim workout can be a two-hour distance odyssey of intervals on short rest, or a high-rest, high-intensity 45 minute sprint-focused set.
Many college swimming programs rely on weight training to help build strength and power to increase their athletes’ performance. Chris Ritter, the founder of RITTER Sports Performance online.1 Mile swimming workouts. These workouts are for the fitness swimmer that likes to swim 1 mile each session, but wants some variety. Most of the workouts rely heavily on crawl stroke or freestyle.
Substitute your favorites where it makes sense.Now that we have covered the basics let’s have a look at some awesome swimming endurance workouts. Here is a basic overview of all of the different workouts we will be covering-3 Swimming endurance workouts for beginners. (Building up and improving base-level fitness). 2 Good endurance swim workouts. (Just for fun).
Swimming Workouts To Build Stamina This is a tried and tested session that I’ve used with swimmers of all abilities. I do variations of it myself.
List of related literature:
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from Canine Sports Medicine and Rehabilitation |
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| from Swimming Fastest |
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| from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications |
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| from Triathlon Science |
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| from Complete Conditioning for Swimming |
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| from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines |
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| from Beyond Training: Mastering Endurance, Health & Life |
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| from Swimming Anatomy |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
178 comments
The hell with what Google has recommended,I’m going with this routine. Your body looks HUMANLY beautiful,not like a T-Rex.
I have been doing this for a few months along with some other exercising & training and it had really seemed to help me swim more powerfully and faster. Your channel has really impacted how I swam. keep up the amazing work!
Awesome!! Thank you so much! I look forward to seeing more dryland workouts, especially in the weight room! That’d be so great!!
one out of the many things needed in the swimming life, is a phlex vid. am I right?
Been doing most of these exercises since I started working out, about 2 years ago. I used to be underweight but I managed to reach a normal bmi. Then I started swimming classes at our school. I wasn’t sore the next day after swimming but got tired because we were swimming from 8am to 1pm, crammed the hours to Saturdays because we didn’t have a pool at school.
Its nearly 10 and my swimming carnival is tommorow and I need to swim faster
Nice video. Thanks.
I can’t do the planks properly. Should I hold my breath for a few seconds or keep breathing while maintaining the body position?
Hi! I love this program but can u please make it a bit harder next time please? I am 9 years old and I found it quit easy. No hate but I’m 9 and adults must find it easier then me cuz like I’m 9. It probs cuz I’m a butterflier lol. ����������
Thanks for the great content. I’ve signed up for an account on your site to download the PDF however for some reason it won’t let me get past the log in stage. Any tips?? Thanks
I can barely do for mins XD. That explains why I struggle to do 25m underwater dolphin kick
Great work out. Tough but really enjoyable once done. Liked how it was easy at start and gradually got harder. Just like swimming!
1:06 he has one leg longer than the other one LOL (look at his knees)
There’s really not any reason to do extra bicep work when it comes to swimming, seeing as how ones biceps don’t really get used when swimming.
It’s just gonna be unnecessary mass that you’re gonna have to drag along in the water, if you swim for distance.
Although if you are (what I’ll refer to as a sprint swimmer AKA, you swim like 50-100 meters asap) then building the arms bigger so that you can catch even more, then it certainly would improve your speed.
So swimming is equivalent to doing all those exercises demonstrated here.
So you need to do this 7 times a week + 7 swims. That should get you started. Have fun.
How many times a week can I do The Second routine? Can I try it Monday, wednesday and friday?
Is there any equipment I can substitute so I can do at home rather than a gym or I need all these equipment. Can any substitute equipment be something you can find at home
Thank you very much for all the information. You guys are really impressive. I want to know what is the best training schedule for doing swimming exercises and gym exercise if I’m free the whole week how can I organize that
Ive been a swimmer for a long time, but ive noticed that im pretty weak at lifting. dont know why
빠르게 헤엄치는 데 도움되는 체육관 운동 25 가지. 훈련 세트 #10. 무료 PDF 안내
더 빠르게 헤엄치길 원한다면 수영 기술을 완벽하게 연마하는 것이 가장 중요하다고 생각합니다. 그렇지만 강한 근력 또한 도움됩니다.
우리 훈련 세트 비디오 시청을 환영합니다. 이 비디오에서는 근력을 키워 빠르게 헤엄치는 데 도움되는 체육관 운동 25 가지를 살펴보겠습니다. 주간 일정에 이 운동들을 추가하여 여러분의 수영 실력을 향상하십시오. 아래 설명란에 있는 링크를 통해 무료 pdf 안내문을 내려받으실 수 있습니다 안내문에는 반복 횟수와 세트 수에 관한 설명이 나와 있습니다. 한국어로 된 훈련 세트 안내문을 원하신다면, Facebook.com/skillsnt 를 통해 페이스북 메시지를 보내주세요. 우리 비디오를 하나라도 놓치고 싶지 않다면, 구독하시고 종 모양 아이콘을 확실하게 활성화하세요.
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시청해주셔서 감사합니다!
빠르게 헤엄치세요!
Thx for great video.
It’s “the hollow position” that you’re doing in this video.
“hollow rock” is a dynamic exercise that you rock your body back and forth, holding hollow position.
please refer to the link below…
https://www.youtube.com/watch?v=Jh4-uLTL4v4
^_^
Would doing powerlifts like deadlift backsquat and bench press help?
+Skills NT Swimming first of all thanks a lot for another informative and useful video. I’ve a question: do you use Stretch Cordz in your training cycle and if you do could you describe how to coordinate these exercises with exercises done with cords?
Not clear on the plank touches. Doing all those touches 10x would cause each round to take more than 2 minutes.
I restarted swimming since 3 weeks, in the past I have learned how to do the 4 swims ( it was when I was 11 years old, now I am 17). I got a training programme from a friend of mine who is a club monitor, I train 5 times per weeks. But I want also to train inn the gym, so can you tell me how many time can I do those trainings in parallel with the swimming please?
Thx for uploadung this❤❤❤����������������♀️����♀️����♀️��❤��
Genuinely love the video! Abs are already starting to show actually lol. But what is that music? I must know! Like its brock. But the specific name?
Used to swim competitively around 8 years ago, looking back I regret quitting. Really helped me get the feeling of the good old days of the competition.
Right now I am at a pool it s called D’all Class!And I bought a swim cap!YAY:))
Great work out thanks, I struggle with the leg raisers as i have a sore lower core any thoughts on how to fix this problem?
am not able to pull up more from the back… hardly i can do approx 30 degrees
Many years ago,I had intestinal resectioning surgery that cut through my stomach muscles. I did my first 15 minute workout, not near as limber as I used to be. I didn’t feel the burn in that area, and I probably never will. I’m going to continue with the 15 minute workouts to improve my swimming and see what happens.
Thanks. I am new swimmer and my body muscles are weak. Would you please help me by introducing exercises in dry-land?
What is place is this? Im curious about the layout os spaces. Thank you!
How often would you recommend this routine for somebody that is already swimming 1 h freestyle 5-6 times a week? Thanks
This will spice up my regular workouts. Thank you for sharing.
excellent exercises, but what about equipment assisted dry-land exercises
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Great instruction.
Of course, the horrible background music is a swimming video tradition.
hey great! When do you recommend to do this concerning a usual trainings week?
Pls keep uploading more of that style:-) (from https://www.swim-wise.app team
Last year, for about 7 months I decided to combine a bit of swim to my main workout program in the gym. Weeks after weeks I realised how swimming was much more fun and a healthier training compared to the gym training itself. Even though my body strength decreased, due to “no-weight lifting”, my body posture, mind strength and general optimism improved a lot.
I found this video very useful because the excises proposed limit injuries and avoid to over-stress shoulders and joints. Definitely a good way to strengthen your body with simply your body-weight.
Great video. Simple, explanatory, didactic.
Suggestion: Out of pool Exercises to improve your resistance for long swimmings
I really like the way u r explaining… keep it up.
Owsm..
Waiting for more videos…
Fantastic video, I’m finally getting back into swimming in prep for some shorter triathlons this year and your channel has become a go-to channel for all things swimming education related. A lot of info packed into <15min videos, ideal. Thanks!
Those heel touches are decieving, didn’t expect to be so winded after doing them. Good video
Hi, your videos are great, I’m following you for a long time and I use to practice most of your tips. Bur now I have a problem with herniated disc. I read a lot of opinions is it good to swim during your terapy or what style should be avoid like fly after the terapy. I am really interested what is your opinion. Thank you very much for your answer
When I was younger, I was a great swimmer. I won every single school race and I had to move up to another age group based off of my time. I had a future in swimming. I suffered from depression and was not happy with anything that I did so I quit. I have been meaning to get into it again just for fun and because I let myself go. Thank you for the tips.
Since all these Dryland exercises makes you a stronger and faster swimmer and fish never do, will you be able to swim with more power and faster than them?
Strenthening helps a lot in reducing timing for short distance.. More than your stroke.
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My middle school team didn’t have tryouts so now I actually have to workout…
Day 2: push-ups are easier and my form for a lot of this is better
Please advise whether I should do weight training and then do swimming or before weight training.
ideally for how much time you should be able to hold plank position for?
No wonder how you guys got the aerial footage before, mavic pro 1, I’ve got the same one, lol
Brilliant! All swimmers should be doing dynamic warm up. I’ve been doing something similar on deck before the swim and my whole body feels strong when I jump in.
4 out of 5 are good dry land exercises….suggest flutter kicks gone and replace with bird dogs
Quick questionshould you be doing this before swim sessions as a warm up or as a separate dry session?
I am a breaststroker… squats, deadlift, and rotating dumbbell curls for biceps!
Thank for the video!!
What do you recommend for an explosive start!
I’m here to keep my muscles from getting soft and being trash at state and waiting to go back into the pool after all this covid-19 stuff is done
sir i’m from Pakistan. i want to join your swimming academy. i’m national level swimmer in Pakistan. please guide me how can i join it. thanks
Every time swim season ends, I just do a bunch of bodybuilding and gain lean body mass that helps me get faster and look buffer for the next season
How do you put the weight over your back when you do pushups?
Thank a lot master I want more exercise from doing this exercise I can join national level swimming competition before I was not selected but this time I am selected
jesus why does this coach keep telling the woman to smile??? that’s super sexist…
Great instructions out there! I usually go poll 3 times a week, when should I exercise? After on the same day or when days off?
https://www.amazon.com/Treat-Your-Own-Rotator-Cuff/dp/1598582062/ref=asap_bc?ie=UTF8
Thanks for the routine!!! And… I hate youuuuuuuuuu!!!! I’m burning inside!!!! �� thx again… SF!!!
I don’t think you can use this video effectively for exercising. Yeah maybe the exercises itself are good, but there are way too many ads and the rests are not the same (because of cuts)
Awesome workout routine. I am going to be following the beginner routine 2-3 times a week for the next few weeks. Then I will move to advanced routine. I hope to improve my swimming capabilities. Thank you for this guide very well explained.
New to the channel. Great video. Was wondering if you could give a little info about yourself Fares? Thank you.
I am watching these core and ab excercises on a full belly, and now sorta feel sick ��
Thanks a ton though, wipl download the pdf. Appreciate it.
Wouldn’t the treadmill or bike be best so you have better cv endurance?
It will nice if the only female rep does a proper push up. ����♀️
Another great video editing, music, pictures and exercises:)
I just want to know… if you are 14 and can swim 50 meters in 35 seconds is that good. please answer.
Super Nice to be moving! Only one thing…. do you not stretch afterwards? I just feel like it’s as important as warm up and especially to people (like myself) that isn’t the best of shape to end the session with stretching really good so no injuries will come…
But thank you for a great workout. I love the way it feels like I’m actually there with you guy’s.
Have a nice day
Lotte
Hey, high school swimmer here. I’ve been having a lot of trouble with my knees lately during squats and lunges. Do you have any tips on how to fix it or any adjustments I can make to this workout to avoid injuring my knees?
Oh my…..are you really asking them to keep their elbows wide during the push-ups? It is the easiest way to create shoulder injuries
Hmm, I always do the shoulder shrugs with circles forward and backward. Lots of good ones here…
The only one who’s doing the pushups right, is the guy in the middle
Hi, any suggestion how may push-ups for 10 years old boy? Does it (any of these) stunt growth in height?
1.Pull Ups,
2.Push Ups,
3.Plank
4. No name mentioned Something to do with flip turns
5.Flutter kicks
PS. How often should you do these workouts?
Check out the dryland training plans & workouts in the MySwimPro app! Get 30 days free:)
https://myswimpro.com/blog/2020/03/27/myswimpro-1-dryland-app-for-swimmers/
Getting exhausted jsut lookign at the basic workout. Lets see how this changes in a couple of weeks (hopefully ;))
I’m only able to train 3 days a week in the gym:/ how should I split this up for swimming… I swim Saturday… Sunday Tuesday… and friday
Do you think this could substitute for a warmup at a meet with limited warmup/cooldown lanes? I was at a masters meet a couple weeks ago, and there wasn’t anywhere to warm up after the first hour, so I basically swam one of my races completely cold. I don’t want to wear myself out, but it looks like the first workout (or a portion of it) might be good to get the muscles activated.
Tip: if pushups are to easy for you, try doing tricep pushups (a push-up but your hands are in close to your body and your elbows are scrapping your ribs)
Great video. I don’t know if you’re a S&C coach or just a swim coach but this vid is great. Gonna apply with my group of youth swimmers for their S&C.
I already ordered the early bird one…can I still get the cap:(
I should to start these training replace of my swim practice bc of bad corona…
Okay I did the Beginners session: Warm-up and the 5x through and that was really freaking hard. I was hitting a 145 HR on the Burpees and the Plank with touches. I could only manage 8xPlank Touches. So something to work on….. But it was a great session. So again on Friday…
Thank you for this! I do a full body workout in the morning,then swim practice,then I do this workout and a stretching video I’m so much more powerful when I swim now
Thanks! I like alternating between a forearm plank to a high plank one arm at time. Deadly.
I came back to watch your excellent video to refresh my memory. Thanks again for a very well done video ��
Could you do a video on weight training for swimmers. Thank you for the post!
Swimming pools are closed but I’ll workout at home and prepare myself for re-opening of gyms. Good luck guys
Does it matter which way ur hands are facing when you do pull ups?
Thanks so much for in depth explanation n techniques. Can u please provide some swimming techniques for kids who are suffering from bleeding disorders hemophilia since swimming is the only way to keep them fit n manage joint bleeding
Written workout is not clear so pl mail me clear video or clear written chart seen behind this video. My email is
[email protected] gmail.com
Hi Im from korea. I cant speak english. Im facebook not. Please email pdf. Please. Imsorry
My email> [email protected] naver.com please
Have you heard from someone who says you look like Kumail Nanjiani? Only youre fitter and more handsome
When you come to Korea, you can swim with me. I am YouTube, Korean swimming.
I’m 32 years old and doing this!
(just started with learning proper crawl technique for distance swimming before quarantine and now I slowly can start again)
I can’t even do more than 4 pull ups. What can I do to improve this?
Lmfaoo people always look at me all weird and laugh when i strech lol
I don’t think I have capacity to do this. Still need to build strength.
Do you think doing each for 15 seconds will be good enough??
Hi, i would like to alternate all The exercises from all of your dryland videos, but I dont know how, can you give me a dryland routine for The whole week? I would really appreciate it.
Amazing exercises, beautifully explained and shown. Thank you!
Im a incoming freshman I’ve never done competitive swimming before so during the summer I’m trying to gain so muscle and learn the strokes better in order to improve my times and yeah…any tips? ��
This needs to have flutter kick in it. Also, maybe don’t keep repeated that we can also do a scale down version.
I ve just done it and im Burningg!!
Again thank you so much for this helpful route. SF!!
Thank you for this well done video with clear instructions. This, for me, would be quite challenging, and that’s a good thing:D I am trying to do things now that I do not have access to a pool because of the lockdown in my country. Thanks so much.
Hi. should the advanced workout be coupled with the basic workout or should i ditch the basic if i begin doing advanced?
Also, the body part that feels most affected for me during long swim periods are my shoulders. any warmups or stretches i can add that focuses on shoulders?
All these exercises are bad for ur back if u are not a pro. Meaning attempt exercises that are not explosive. This man is just crazy.
Yesterday I swam 1750 yards, 150 laps crawl. I decided swimming is what makes me fat.
Hey Fares, I wanted to know, between dryland workouts and actual swimming, what should the workout schedule look like for an entire week? Would you do dryland MWF and swimming on TTS, or should there be a rest day in between each workout? I’m 39 and would like to incorporate swimming, with dryland type workouts and distance running.
Goodness, you make all of this look so easy.. when it isn’t I can barely do the plank much less raise my arm up:D Awesome video though. Very informative.
please can you make a list for all videos work out or programme??
How to insert running with that workout??? Before or after and recommended running duration
How often would you recomand this for a beginner swimmer? Thank u
NICE tips!!
How many series and reps do tyou recommend of each one of the exercices?
Like 3 series x 12 reps, or 3 series x 1 minute…
Tks!
Girls are hot in swim team got to admit usually there’s at least a couple cuties
Very poor video, non-specific for stroke, distance. No mention or reps, sets, duration. Also hardly the 5 best exercises, for example the fastest part of swimming is the dive in and push off the wall, so where was the exercise for increasing leg power for this aspect. Think again guys if you want to be calling these the best 5 exercises!!1
I’m guessing you don’t know what a superset is… And also you should work on your form if you want injury prevention
I love your channel. And your app. And of course this video.
Is there anything else you can do instead of the pull ups? Just don’t have a bar and I’m wondering if there’s anything similar
Hi i am 15 and I am joining swim time in the fall. I am not super strong though and owuld like to increase my strength. would this be a good thing for me to do that and prepare myself to swim?
Can I do pull ups before push ups??. I can’t do pull ups when I do push ups first
Should you do this workout before you swim, and then also after you swim lift weights right after? Also should you lift weights right you swim or should you wait and hour or 2?
How do 2 year olds swim though.. they don’t do many exercises
At what age swimmers should start training in Gym means lifting weights??.
Squats and push ups for a warm up??? Should warm up more the hip articulation before that and increase the hear beat having more blood pumping through the muscles than that. Also, and then too many exercises for the legs and chest, little for the big muscles groups in the back which is what swimming exercises the most. What kind of training is this?
squat, cleans, weighted chins and dips. start there, kiddos.
I have a couple of questions:
1. The last exercise of the regular workout i.e. Plank Progression, do we have to do the entire routine (wrist, elbows, hips etc) 10 times or just once?
2. Also, does the alternate jump lunges x10 means 10 each leg or a total of 10?
Do I need to have my shirt off while doing these exercises at the gym?
Thank you for this video. I especially like the upper body exercises
I am a korean swimmer. The pool is closed because of the covid-19. I’m training hard at home with this video. I hope Korea and America will be safe as soon as possible and enjoy a happy swimming life.
anyone quarantined and trying to stay fit…?? just me? ok…
jesus! i almost died the last stretch is amazing. thank you!!
I used to use MySwimPro. Then I joined a swim club. I hate swimming at the Y.
The excellent set of exercises and music choice, I loved the downtempo and the end section on the stretching
1. Pull-ups
2. Push-ups
3. Planck
4. What’s the name again?
5. Flutter kicks
Thank you.
This is very helpful and effective. And yes it did burn.��
I’m 14 years old
Is this improve your breaststroke??? ��
Sorry for bothering you!��
Thank you I needed this, I want to start getting in shape. Do you have any tips to stop eating so much and just staying away from the kitchen?
I do this a few times a week for my swimming and I can really feel myself improve! Thanks!
How can I strengthen my core muscles safely with spine injury? I swim because I cannot bend or do any dry spine challenging exercises but the more I swim the more I realize how much I need to do drills including dry exercises in engage all muscles and avoid joint injury.. any advice!! Feels a bit frustrated:(
I recently learnt swimming. I have a bit of a belly fat. Is it okay for me to do this work out? Or do i have to follow another process and then try this with less belly fat?
What happens when the gym is closed and your swimming season is over because of the coronavirus?
oh my holy gosh! it is so damn freaking hard! man i am sweating like hell! but managed to do till da last sec! will do it mornin n after workouts! thanks much xx
Thank you so much for this video. Is it better to do these exercises before or after swimming?
Really good workout, This really improved my swimming skills and also got the shape.
( #subscribe the channel#)
This is amazingly helpful if you want to swim faster. I love it and ur channel!❤️❤️������♀️����♂️�� I do this every day. those exercises help me a lot with improving my stability and strength in my cores. Swim fast!❤️����♂️����♀️��
Hey hi! Great videos:D I’ve got a question, with alternate v ups, I tend to touch my shoulders back on the ground after each rep, is there a solution to it? Does that mean my back is weak? And also while going back to starting position in leg raises my back is getting off the ground.. plz suggest something:) thanks
Thank you for the great exercises! It is so important to strengthen the body and use it also as a warm-up before jumping into the water:) It will be more effective and you can give 100%.
Christina, THEMAGIC5.
Porque cuando vuelvo a buscar los vídeos ya no aparecen los subtítulos en español
what a good simple workout to strengthen your core. JUST 15 MIN!!
As always, amazing video,
Is the (W seat) harmful for joints?
Thank you very much
brilliant. do you have another? that way I can do each twice per week:))
Could you do a video on some good weight lifting excercises to do to improve swimming ability?
What’s key mobility exercise for you before you swim? Let us know!
What weight training exercised should be done for each stroke??
Sir aapne jo workout bataya very nice but aapne jo board per likha hai wo kuch dikh nahi raha hai aur muze wo chahiye
Awesome video. Easy to do at home. Thank you! I’ll give these a try!
수영인을 위한 15분 코어 전체 훈련 세트. 근력 안정성. 집에서 따라 하세요. 식스팩 복근
이 15분짜리 훈련 세트로 코어의 모든 부분을 단련하게 될 것입니다. 배속근육과 배바깥근육에서 허리 그리고 배빗근육까지. 이걸 하고 났더니 제 코어 전체가 타는 듯했습니다! 거기에 더해 마지막에 약간의 근육 늘리기 과정까지 있습니다.
이 비디오는 여러분께서 저를 따라 하실 수 있도록 우리의 평소 비디오보다 더 깁니다. 헤드폰을 끼거나 이 비디오를 보면서 따라 하십시오. 아무런 장비도 필요하지 않습니다, 원하신다면 요가 매트 말고는.
PDF 파일로 된 이 훈련 세트를 내려받으시려면…
밴드 앱을 내려받아 설치하세요: http://bit.ly/BandAppSkills
그리고 “Skills N Talents”를 검색하세요
선물 받기에 참가하려면 저희 밴드에 가입하시고 9월 30일 전까지 5명을 초대하시기만 하면 됩니다.
이것과 다른 훈련 세트들을 여기에서 내려받으세요:
https://skillswimming.com/skillsnt-dashboard/workouts/
시청해주셔서 감사합니다!
빠르게 헤엄치세요!
I need this right now. Thank you for the awesome and timely videos, as always!
1:54 agein more of his underwear man u shoud hide that and dont put ur red underwear on youtube
I can not find the workout on the site. can you pull up please?
Thanks for the interesting episode. Where was it filmed? Great to see the hotel around the pool.
Hello I am 17 years old and I do every day practice in the pool, will it help me of being faster in 200metres of freestyle?
This was tough I haven’t swam in months or really done any other form of exercise
Day 2 it got I little bit easier i was sore but just pushed through it I did take some breaks through, but I’ve just been getting back into the “swing of things” considering how long I haven’t been swimming.
Just as I was running out of ideas for core routines (been doing the alphabet with my legs for far too long),good job.
Wow i m this early the very first time. Only the problem is I left swimming. But there’s something about u guys that doesn’t let me unsubscribe!!
You guys are the best! Thank you for doing what you do! You’ve made me improve a lot��
Thanks. I’m gonna try this right away❤
But I have one question. Is this a german channel because the name of this channel is Skills NT (Schwimmen). And that’s germann������