Swimmers Ke Liye Finest Shoulder Power Workout

Swimming Shoulder Workout

Swimming low-impact health actions me sabse common sports activities me se ek hai. Sirf United States me hello lakhon log aggressive aur leisure swimming karte hain. Elite swimmers apni coaching ke dauran ek din me 5 mile ya usse bhi zyada swim kar sakte hain.

Swimming me sabse widespread accidents shoulder, knee, hip aur decrease again me hoti hain. Ye damage kaafi had tak is baat par rely karti hai ki swimmer ka stroke kaunsa hai.

Shoulder Injury sabse widespread kyu hoti hai?

Swimming me sabse zyada swimmers shoulder damage ka shikaar hote hain. Inme sabse widespread drawback Rotator Cuff Impingement hoti hai. Rotator cuff muscle groups aur tendons hello shoulder ko carry karne aur rotate karne me assist karte hain.

Iske alawa Biceps Tendonitis bhi ek widespread damage hai, jisme biceps tendon me painful irritation (sujan) aa jaati hai. Is wajah se shoulder unstable ho sakta hai, yani shoulder joint ke aas-paas ke muscle groups aur buildings ball ko socket me correctly secure nahi rakh paate.

In accidents ke main causes hain:

• Shoulder ka overuse
• Muscle fatigue
• Rotator cuff ki weak spot
• Shoulder stabilizer muscle groups ka weak hona

Shoulder ko Strong banane ke liye Workout

Superset 1 – 5 Sets (Total 60 Reps)

• Seated Arnold Press – 10 reps
• Seated Dumbbell Press (identical weight) – 5 reps

Superset 2 – 5 Sets (Total 100 Reps)

• Heavy Dumbbell Lateral Raises – 10 reps
• Light Dumbbell Lateral Raises – 10 reps

Rear Delt Crossover

• 10 Sets × 10 Reps = 100 Reps

Upright Row Pyramid – 3 Rounds (Total 90 Reps)

• Barbell Upright Row (Heavy Weight) – 10 reps
• Weight ko lagbhag 30% kam karke – 10 reps
• Phir weight ko dobara 30% kam karke – 10 reps

Superset 3 – 5 Sets (Total 100 Reps)

• Cable Single Lateral Raise – 10 reps (Right Arm)
• Cable Single Lateral Raise – 10 reps (Left Arm)

Barbell Military Strict Press

• 10 Reps × 5 Sets = 50 Reps

Total Workout Volume

500 Reps

Weight ka Selection kaise kare?

Workout ke liye kitna weight use karna hai, ye fully aapki power aur expertise par rely karta hai.

• Agar aap newbie hain, to aisa weight select kare jisse aap correct kind keep kar sake.
• Agar aap skilled hain, to step by step weight improve kar sakte hain.
• Kabhi bhi sirf heavy weight uthana hello purpose nahi hona chahiye. Correct approach aur managed motion sabse vital hote hain.

Apne physique ke indicators ko samajhiye. Jo weight aapko achhi kind ke saath full exercise karne de aur progress bhi dilaye, wahi aapke liye finest weight hai. Regular shoulder strengthening aur correct restoration se swimming accidents ka threat kaafi had tak kam kiya ja sakta hai.