{"id":21088,"date":"2022-08-25T17:12:37","date_gmt":"2022-08-25T15:12:37","guid":{"rendered":"https:\/\/aqua-by.com\/?p=21088"},"modified":"2025-03-25T10:58:07","modified_gmt":"2025-03-25T09:58:07","slug":"weight-training-swimming","status":"publish","type":"post","link":"https:\/\/aqua-by.com\/en\/weight-training-swimming\/","title":{"rendered":"Bodybuilding &amp; Swimming: How to Combine These Two Practices!"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"21088\" class=\"elementor elementor-21088\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6f48c603 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6f48c603\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-37862766\" data-id=\"37862766\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8bc3674 elementor-widget elementor-widget-text-editor\" data-id=\"8bc3674\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">There <\/span><b>swimming<\/b><span style=\"font-weight: 400;\"> is a sport that is already very <\/span><b>complete<\/b><span style=\"font-weight: 400;\">. But practice <\/span><b>bodybuilding<\/b><span style=\"font-weight: 400;\"> alongside can be a very good way to <\/span><b>further strengthen your muscles<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thanks to bodybuilding, you will <\/span><b>reduce the risk of muscle injuries<\/b><span style=\"font-weight: 400;\"> and become <\/span><b>faster in water<\/b><span style=\"font-weight: 400;\">. We tell you more in this article!&nbsp;<\/span><\/p>\n<h2><b>Bodybuilding &amp; swimming, two complementary practices?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The answer is yes :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">There <\/span><b>swimming<\/b><span style=\"font-weight: 400;\"> allows you to combine <\/span><b>overall muscle strengthening<\/b><span style=\"font-weight: 400;\"> And <\/span><b>cardiovascular work<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">There <\/span><b>bodybuilding<\/b><span style=\"font-weight: 400;\"> helps you to <\/span><b>further strengthen the muscles<\/b><span style=\"font-weight: 400;\"> stressed during swimming.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In the water <\/span><b>water resistance<\/b><span style=\"font-weight: 400;\"> works your muscles, much like weight training. However, the <\/span><b>density of water always remains the same<\/b><span style=\"font-weight: 400;\">. While with the <\/span><b>bodybuilding<\/b><span style=\"font-weight: 400;\"> you can <\/span><b>increase expenses<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is precisely <\/span><b>this aspect<\/b><span style=\"font-weight: 400;\"> who gives <\/span><b>the two complementary practices<\/b><span style=\"font-weight: 400;\">. The more you go <\/span><b>work your muscles<\/b><span style=\"font-weight: 400;\">, the more you will be <\/span><b>fast in the water<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How ? Because by producing <\/span><b>more strength<\/b><span style=\"font-weight: 400;\"> when you swim, you are <\/span><b>faster<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With more strength, you <\/span><b>combat water resistance more easily<\/b><span style=\"font-weight: 400;\"> and you therefore gain speed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is why strength training helps you improve your swimming performance and speed in water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And yes, it&#039;s not for nothing that high-level swimmers do bodybuilding alongside their swimming sessions!<\/span><\/p>\n<h2><b>Is it possible to build muscle through swimming?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">To build muscle with swimming, you must <\/span><b>repeat lengths<\/b><span style=\"font-weight: 400;\"> with a <\/span><b>sustained intensity<\/b><span style=\"font-weight: 400;\">. And to have a high intensity, nothing better than the <\/span><b>sprints<\/b><span style=\"font-weight: 400;\"> and the <\/span><b>split<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For <\/span><b>progress further and tone your muscles<\/b><span style=\"font-weight: 400;\">, you can also :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adapt<\/b><span style=\"font-weight: 400;\"> And <\/span><b>vary<\/b><span style=\"font-weight: 400;\"> your <\/span><b>workouts<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make <\/span><b>specific exercises<\/b><span style=\"font-weight: 400;\"> swimming.<\/span><\/li>\n<\/ul>\n<h3><b>The different muscles strengthened by swimming<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Each <\/span><b>swimming<\/b><span style=\"font-weight: 400;\"> strengthens the <\/span><b>muscles differently<\/b><span style=\"font-weight: 400;\">. Moreover, <\/span><b>all swims<\/b><span style=\"font-weight: 400;\"> do not solicit <\/span><b>not the same muscles<\/b><span style=\"font-weight: 400;\">. Here is a small list to guide you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To strengthen your muscles <\/span><b>back<\/b><span style=\"font-weight: 400;\">, swim it <\/span><b>crawl<\/b><span style=\"font-weight: 400;\"> and the <\/span><b>backstroke<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For the <\/span><b>shoulders<\/b><span style=\"font-weight: 400;\"> and the <\/span><b>triceps<\/b><span style=\"font-weight: 400;\">, opt for the <\/span><b>crawl<\/b><span style=\"font-weight: 400;\"> and the <\/span><b>butterfly<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For the <\/span><b>pectorals<\/b><span style=\"font-weight: 400;\"> and the <\/span><b>biceps<\/b><span style=\"font-weight: 400;\">, swim it <\/span><b>breaststroke<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For the <\/span><b>abs<\/b><span style=\"font-weight: 400;\">, alternate <\/span><b>crawl<\/b><span style=\"font-weight: 400;\">, <\/span><b>backstroke<\/b><span style=\"font-weight: 400;\"> And <\/span><b>butterfly<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For the <\/span><b>glutes<\/b><span style=\"font-weight: 400;\">, there <\/span><b>breaststroke<\/b><span style=\"font-weight: 400;\"> is the best option.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For the <\/span><b>thighs<\/b><span style=\"font-weight: 400;\"> and the <\/span><b>calves<\/b><span style=\"font-weight: 400;\">, swim it <\/span><b>crawl<\/b><span style=\"font-weight: 400;\"> and the <\/span><b>backstroke<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<p><b>To find out more on the subject<\/b><span style=\"font-weight: 400;\">, we invite you to read our article on<\/span> <span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/aqua-by.com\/en\/swimming-muscles\/\"><span style=\"font-weight: 400;\">the muscles used by swimming<\/span><\/a><\/span><span style=\"font-weight: 400;\">. \ud83d\udc40<\/span><\/p>\n<h2><b>How to combine bodybuilding and swimming?<\/b><\/h2>\n<p><b>The goal is not to promote bodybuilding<\/b><span style=\"font-weight: 400;\">, but to practice it in addition to swimming. For this, you must <\/span><b>distribute your sessions well<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can obviously do both, but the best is <\/span><b>to avoid<\/b><span style=\"font-weight: 400;\"> to make your&nbsp;<\/span><a href=\"https:\/\/aqua-by.com\/en\/swimming-lessons\/\" target=\"_blank\" rel=\"noopener\">swimming session<\/a><span style=\"font-weight: 400;\">&nbsp;and of <\/span><b>bodybuilding<\/b><span style=\"font-weight: 400;\"> THE <\/span><b>same day<\/b><span style=\"font-weight: 400;\">. You need to give your body time to recover properly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#039;s why it&#039;s good <\/span><b>to alternate swimming and weight training every other day<\/b><span style=\"font-weight: 400;\">. For example, you can start with a total of <\/span><b>5 sessions<\/b><span style=\"font-weight: 400;\"> with <\/span><b>3 swimming sessions<\/b><span style=\"font-weight: 400;\"> And <\/span><b>2 bodybuilding<\/b><span style=\"font-weight: 400;\"> :<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A day <\/span><b>swimming<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A day <\/span><b>bodybuilding<\/b><span style=\"font-weight: 400;\"> (upper body)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A day <\/span><b>swimming<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A day <\/span><b>bodybuilding<\/b><span style=\"font-weight: 400;\"> (lower body)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A day <\/span><b>swimming<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can of course take <\/span><b>one or two days of rest<\/b><span style=\"font-weight: 400;\"> between the different sessions. Do as you feel!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For your bodybuilding sessions you can go on <\/span><b>circuit training<\/b><span style=\"font-weight: 400;\">. YOU <\/span><b>chain together several exercises<\/b><span style=\"font-weight: 400;\"> without much (or any) rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you can make <\/span><b>8 exercises in a circuit<\/b><span style=\"font-weight: 400;\">. The goal of circuit training is to complete the circuit several times.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of <\/span><b>a few weeks of training<\/b><span style=\"font-weight: 400;\"> (by being regular), you will quickly be able to benefit from the <\/span><b>benefits<\/b><span style=\"font-weight: 400;\"> strength training for swimming!<\/span><\/p>\n<h3><b>7 Steps to Preparing Your Strength Training Program for Swimming<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">To make your task easier, we have prepared a small <\/span><b>list of 7 tips to follow<\/b><span style=\"font-weight: 400;\"> to create your own <\/span><b>training plan<\/b><span style=\"font-weight: 400;\"> :<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set yourself some <\/span><b>goals<\/b><span style=\"font-weight: 400;\"> in relation to your <\/span><b>swimming practice<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose the <\/span><b>distribution<\/b><span style=\"font-weight: 400;\"> swimming\/weight training that suits you best.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Define the <\/span><b>duration of your program<\/b><span style=\"font-weight: 400;\"> training.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Select your <\/span><b>exercises<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find it <\/span><b>number of sets and repetitions<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure <\/span><b>to increase workloads<\/b><span style=\"font-weight: 400;\"> step by step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Test<\/b><span style=\"font-weight: 400;\"> your program and <\/span><b>adjust it<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Building your own training program remains <\/span><b>quite complicated<\/b><span style=\"font-weight: 400;\">. So, don&#039;t hesitate to <\/span><b>ask for help<\/b><span style=\"font-weight: 400;\"> to a sports coach or a swimming instructor.<\/span><\/p>\n<h2><b>The benefits of strength training for swimming<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Your weight training sessions will be <\/span><b>beneficial for your swimming workouts<\/b><span style=\"font-weight: 400;\">, because they will allow you to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>To struggle against <\/b><span style=\"font-weight: 400;\">and or<\/span><b> avoid <\/b><span style=\"font-weight: 400;\">THE<\/span><b> muscle imbalances<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve your weak points<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have a <\/span><b>better physical condition<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>To strenghten<\/b><span style=\"font-weight: 400;\"> more your <\/span><b>muscles<\/b><span style=\"font-weight: 400;\"> and your <\/span><b>sheathing<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Win in <\/span><b>power<\/b><span style=\"font-weight: 400;\"> and in <\/span><b>explosiveness<\/b><span style=\"font-weight: 400;\"> for more <\/span><b>speed in water<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Develop a <\/span><b>better support<\/b><span style=\"font-weight: 400;\"> and an <\/span><b>best swimming posture<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strengthen your support<\/b><span style=\"font-weight: 400;\"> to be <\/span><b>more efficient<\/b><span style=\"font-weight: 400;\"> in your movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce<\/b><span style=\"font-weight: 400;\"> the risk of <\/span><b>muscle injuries<\/b><span style=\"font-weight: 400;\"> in water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Solicit<\/b><span style=\"font-weight: 400;\"> of the <\/span><b>unengaged muscles<\/b><span style=\"font-weight: 400;\"> during the <\/span><b>swimming<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h2><b>Some strength training exercises for swimming<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">There <\/span><b>Golden Rule<\/b><span style=\"font-weight: 400;\"> to apply before embarking on the different exercises is the following: <\/span><b>always warm up for at least 5 minutes<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This allows to <\/span><b>prepare your body for exercise<\/b><span style=\"font-weight: 400;\">, of <\/span><b>warm up your muscles<\/b><span style=\"font-weight: 400;\"> and of <\/span><b>reduce the risk of injury<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you are well warmed up, you can move on to the <\/span><b>exercises<\/b><span style=\"font-weight: 400;\">. You have several options:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercises to do <\/span><b>indoors<\/b><span style=\"font-weight: 400;\"> with <\/span><b>rod<\/b><span style=\"font-weight: 400;\">, <\/span><b>dumbbells<\/b><span style=\"font-weight: 400;\"> Or <\/span><b>machines<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercises to do <\/span><b>at home<\/b><span style=\"font-weight: 400;\"> with some <\/span><b>elastic<\/b><span style=\"font-weight: 400;\"> or to <\/span><b>body weight<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h3><b>Some exercises to do with elastics<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread with elastic (one arm or two arms) for the pectorals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extension (or press-down) for the triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pullover (one arm or two arms) for the back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front and lateral (one-arm) shoulder raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rowing (one or two arms) for the back<\/span><\/li>\n<\/ul>\n<h3><b>Some bodyweight strengthening exercises<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic sheathing on the back, sides, elbows and hands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups (with elastic to add more resistance)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Traction (with elastic for ease)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats and jump squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges and side lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flutter kicks (scissors)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Russian twists<\/span><\/li>\n<\/ul>\n<h3><b>Some exercises to try in the gym<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butterfly (machine)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread (dumbbells or pulley)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pullover (dumbbells or pulley)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vertical and horizontal draw (machine)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench press (dumbbells or barbell)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift (barbell or dumbbells)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There is of course a <\/span><b>multitude of other exercises<\/b><span style=\"font-weight: 400;\"> to do, but these will be very useful for swimming!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There <\/span><b>second golden rule<\/b><span style=\"font-weight: 400;\"> to apply is the following: <\/span><b>If an exercise hurts or bothers you, don&#039;t hesitate to adapt it or change the exercise.<\/b><span style=\"font-weight: 400;\">. There&#039;s no point in forcing yourself if an exercise is painful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that you have a few exercises to try, we can talk to you about <\/span><b>main muscles to strengthen<\/b><span style=\"font-weight: 400;\"> and how to go about it.<\/span><\/p>\n<h2><b>Muscles to strengthen and how to strengthen them<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Depending on the stroke, it is not necessarily necessary to concentrate on all the muscles. However, <\/span><b>to avoid injuries<\/b><span style=\"font-weight: 400;\">, It would be better <\/span><b>strengthen all muscle groups<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In your training, think about <\/span><b>to work<\/b><span style=\"font-weight: 400;\"> both the <\/span><b>antagonistic muscles<\/b><span style=\"font-weight: 400;\"> And <\/span><b>agonists<\/b><span style=\"font-weight: 400;\">. Muscles <\/span><b>the most importants<\/b><span style=\"font-weight: 400;\"> to be strengthened are above all the <\/span><b>back<\/b><span style=\"font-weight: 400;\">, THE <\/span><b>lumbar<\/b><span style=\"font-weight: 400;\"> and the <\/span><b>abdominal strap<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then you can also focus on the <\/span><b>shoulders<\/b><span style=\"font-weight: 400;\">, THE <\/span><b>pectorals<\/b><span style=\"font-weight: 400;\">, THE <\/span><b>triceps<\/b><span style=\"font-weight: 400;\">, etc.<\/span><\/p>\n<h3><b>Strengthen your back<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The back, but especially the latissimus dorsi, is the <\/span><b>upper muscle motor<\/b><span style=\"font-weight: 400;\"> in swimming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your back participates a lot in the <\/span><b>force production<\/b><span style=\"font-weight: 400;\"> allowing you to move forward in the water. It comes into play in all <\/span><b>pulling movements<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h4><b>Exercises to strengthen the latissimus dorsi<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The sweater<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The vertical draw<\/span><\/li>\n<\/ul>\n<h3><b>Strengthen your abdominal strap<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Your abs <\/span><b>stabilize your body<\/b><span style=\"font-weight: 400;\"> and help you to have a <\/span><b>best position in the water<\/b><span style=\"font-weight: 400;\">. Hence the importance of strengthening them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With a well-sheathed trunk, your <\/span><b>position is more hydrodynamic<\/b><span style=\"font-weight: 400;\"> and your movements are therefore more efficient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">THE <\/span><b>sheathing<\/b><span style=\"font-weight: 400;\"> is equally important, because it <\/span><b>ensures force transfer<\/b><span style=\"font-weight: 400;\">. Particularly between the propulsion from your movements and the movement of your body.<\/span><\/p>\n<h4><b>Exercises to tone your abs<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">All exercises that use your abdominal muscles are interesting. Here are some examples :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ventral sheathing, on the back, on the sides, on the hands, on the elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic cladding<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Russian twists<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycle crunch<\/span><\/li>\n<\/ul>\n<h3><b>Tone your shoulders<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The shoulder is <\/span><b>the most used joint in swimming<\/b><span style=\"font-weight: 400;\">, especially when swimming front crawl and backstroke.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It comes into play in what is called <\/span><b>aerial recovery phase<\/b><span style=\"font-weight: 400;\">. That&#039;s to say <\/span><b>when you bring your arm back<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#039;s a <\/span><b>very mobile joint<\/b><span style=\"font-weight: 400;\">, so very <\/span><b>unstable<\/b><span style=\"font-weight: 400;\">. The shoulders are also often subject to <\/span><b>injuries<\/b><span style=\"font-weight: 400;\">. This is why it is important to strengthen them.<\/span><\/p>\n<h4><b>Exercises to strengthen your shoulders<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Internal and external rotations<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral, frontal and posterior elevations<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweater face<\/span><\/li>\n<\/ul>\n<h3><b>Strengthen your triceps<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The triceps is a muscle <\/span><b>essential in every pushing movement<\/b><span style=\"font-weight: 400;\">. Especially for <\/span><b>finish the push<\/b><span style=\"font-weight: 400;\"> in front crawl, backstroke and butterfly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Located opposite your biceps, it allows you to <\/span><b>finish the pushing movement up to your hip<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h4><b>Exercises to tone your triceps<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep extension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bar on the forehead<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close grip bench press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips on a bench<\/span><\/li>\n<\/ul>\n<h3><b>Strengthen your pectorals<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A bit like your abs, the pectorals allow you to <\/span><b>stabilize your movements<\/b><span style=\"font-weight: 400;\"> when you swim the front crawl.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They do not necessarily provide force for propulsion, but <\/span><b>give strength in pulling<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h4><b>Exercises to strengthen your pectorals<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pumps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spreads (dumbbells, pulley or elastic)<\/span><\/li>\n<\/ul>\n<h3><b>Tone your quads<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Located at the front of your thighs, they <\/span><b>make it easier to flex your thigh on your hip<\/b><span style=\"font-weight: 400;\">. Basically, it&#039;s when your knee rises to the height of your hip.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your quadriceps are engaged when you do a knee bend. <\/span><b>No matter the swim, they are in demand<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h4><b>Exercises to strengthen your quadriceps<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg extension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg press<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">THE <\/span><b>best way to work the quadriceps<\/b><span style=\"font-weight: 400;\"> (and other lower body muscles) for swimming remains to do <\/span><b>plyometric exercises<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td>\n<p><b>What is a plyometric exercise?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A plyometric exercise is a two-part exercise that helps you gain strength, agility and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The two phases are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quick muscle stretching<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An explosive and rapid movement to contract the muscles<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-weight: 400;\">Plyometric exercises are ideal <\/span><b>to gain explosiveness<\/b><span style=\"font-weight: 400;\">, in <\/span><b>strength<\/b><span style=\"font-weight: 400;\"> and in <\/span><b>speed<\/b><span style=\"font-weight: 400;\">. For example, you can try the <\/span><b>saut\u00e9ed lunges<\/b><span style=\"font-weight: 400;\"> where the <\/span><b>jump squats<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>In conclusion<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Practicing weight training in addition to swimming can only benefit you. By further strengthening your muscles, you will <\/span><b>reduce the risk of injury<\/b><span style=\"font-weight: 400;\"> while gaining <\/span><b>explosiveness<\/b><span style=\"font-weight: 400;\"> and therefore in <\/span><b>speed<\/b><span style=\"font-weight: 400;\"> in water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With a <\/span><b>good workout program<\/b><span style=\"font-weight: 400;\">, and an <\/span><b>good distribution<\/b><span style=\"font-weight: 400;\">&nbsp;<\/span><a href=\"https:\/\/aqua-by.com\/en\/swimming-lessons\/\" target=\"_blank\">your swimming lessons<\/a><span style=\"font-weight: 400;\">&nbsp;and bodybuilding, <\/span><b>you will quickly see a difference<\/b><span style=\"font-weight: 400;\"> when you swim!<\/span><\/p>\n<h2><b>Does bodybuilding mean nothing to you? Test the aquabike!<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Just like bodybuilding, <\/span><b>aquabike<\/b><span style=\"font-weight: 400;\"> is a very good complementary sport to swimming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don&#039;t know the concept? Nothing complicated: <\/span><b>you pedal on a bike immersed in the water of a swimming pool<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perfect for <\/span><b>strengthen your legs<\/b><span style=\"font-weight: 400;\">, <\/span><b>your abs<\/b><span style=\"font-weight: 400;\"> and improve <\/span><b>your cardio<\/b><span style=\"font-weight: 400;\">, aquabike is just as <\/span><b>gentle on your joints<\/b><span style=\"font-weight: 400;\"> than swimming.<\/span><\/p>\n<h3><b>Aquabike at Aqua by<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">At Aqua by, we offer you <\/span><b>(re)discover aquabike differently<\/b><span style=\"font-weight: 400;\">. <\/span><b>Various sessions <\/b><span style=\"font-weight: 400;\">(aquapalming, performing, etc.) are offered to you in order to <\/span><b>vary the pleasures<\/b><span style=\"font-weight: 400;\"> and make the practice <\/span><b>more fun<\/b><span style=\"font-weight: 400;\"> !<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our coaches are waiting for you, so<\/span> <span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/aqua-by.com\/en\/my-first-session\/\"><span style=\"font-weight: 400;\">book your first session<\/span><\/a><\/span><span style=\"font-weight: 400;\"> And <\/span><b>take the plunge<\/b><span style=\"font-weight: 400;\"> in our studios located in Paris and Boulogne. \ud83d\udca6<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-555bb21 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"555bb21\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/aqua-by.com\/en\/the-concept\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">I DISCOVER AQUA BY<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>La natation est un sport qui est d\u00e9j\u00e0 tr\u00e8s complet. Mais pratiquer la musculation \u00e0 c\u00f4t\u00e9 peut \u00eatre un tr\u00e8s bon moyen de renforcer davantage votre musculature. Gr\u00e2ce \u00e0 la musculation, vous allez r\u00e9duire le risque de blessures musculaires et devenir plus rapide dans l\u2019eau. On vous en dit plus dans cet article !&nbsp; Musculation [&hellip;]<\/p>\n","protected":false},"author":39,"featured_media":21089,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6227,6226],"tags":[],"class_list":["post-21088","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculation-aquatique","category-conseils-fitness-aquatique"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Musculation &amp; Natation : Comment Associer ces Deux Pratiques !<\/title>\n<meta name=\"description\" content=\"Musculation natation : pour renforcer les muscles utilis\u00e9s en natation et r\u00e9duire le risque de blessure, misez sur la musculation !\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/aqua-by.com\/en\/weight-training-swimming\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Musculation &amp; 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