What is Swedish swimming ?
Swedish swimming (Push-up) is one of the body weight exercises that can be used lying down and using the strength of arms and legs without the need of sports equipment.
Most of us know the Swedish swimming movement very well, but we do not know about its benefits and advantages, as well as the various methods of its implementation. Fitness tips magazine, in this article, examines this movement and its effects on the body, so stay with us.
swedish swimming exercise
This bodybuilding movement targets all the main muscle groups in the upper body. The pectoral muscles, triceps, and front part of the deltoid are directly involved.
Also, the muscles next to the chest, other parts of the head, forearm, and the middle part of the body are under pressure. Types of Swedish swimming and how to perform it
Swedish swimming is one of the most useful bodybuilding exercises that can be used to increase body strength and build muscle. This movement is performed using body weight and according to the level of difficulty or simplicity, it can be performed in six different ways for beginners to professionals. Fitness tips at home
Please pay attention to their pictures to learn the movements better. It is recommended that if you have a special disease, consult your doctor before doing it
Standard mode
First, in a lying position, the palms of the hands should be placed exactly under the shoulders.
To go down, straighten your back and bend your elbows.
Go down until your chest touches the floor.
At the end, open your elbows and push yourself up.
Modified mode
First, in a lying position, the palms of the hands should be placed exactly under the shoulders.
Then the knees of the legs should be placed on the ground.
Bending your elbows, lower your body until it is close to the floor.
At the end, open your elbows and push yourself up.
open hand mode
First, in a lying position, the palms of the hands should be wider than the width of the shoulders.
To go down, straighten your back and bend your elbows.
Go down until your chest touches the floor.
At the end, open your elbows and push yourself up.
folded hands
First, in a lying position, the paws of the hands should be placed under the chest.
To go down, straighten your back and bend your elbows.
Go down until your chest touches the floor.
At the end, open your elbows and push yourself up.
Plyometric mode
First, in a lying position, the palms of the hands should be placed exactly under the shoulders.
To go down, straighten your back and bend your elbows.
Go down until your chest touches the floor.
At the end, open your elbows and throw yourself up with power
Then clap your hands very quickly. swedish push up
How many swedish swimming to go
The number of repetitions in Swedish swimming is far more important than the number of sets.
For example, 30 movements in 3 repetitions is much better than 10 movements in 6 repetitions.
Because in this movement, the pressure applied to the body is the basic principle.
So if you want faster results, first increase the number of movements and then decrease the rest between repetitions.
A few tips for executing the Swedish swimming movement swedish swimming exercise
One of the most important points in performing this movement is paying attention to breathing. So that while going down, fresh air should enter the lungs and empty it while going up.
Another point is related to the amount of lowering the body. In the best case, the chest should be as close to the ground as possible and the upper body should be kept straight.
Also, allow the lower back to bend and create an arch so that the straight line of the body is properly maintained. The last thing is, never lock your shoulders during the performance and let the pressure be on the muscles completely. Physical fitness factors