What is reverse Swedish swimming, what are its benefits and how should you do it?

Swedish swimming is one of the most famous and popular bodybuilding exercises and has many benefits for strengthening the chest and back muscles. There are different ways to perform this exercise and athletes usually make changes to it to challenge their body more and have a different effect on their muscles. One of these changes is to perform the exercise in reverse.

BingMag.com What is reverse Swedish swimming, what are its benefits and how should you do it?

Swedish swimming is one of the most famous and popular bodybuilding exercises and has many benefits for strengthening the chest and back muscles. There are different ways to perform this exercise and athletes usually make changes to it to challenge their body more and have a different effect on their muscles. One of these changes is to perform the exercise in reverse.

Reverse Swedish swimming, which is very similar to the arm dip exercise, may be less known, but it has many benefits and it may not be bad to add it to the program. Add your sport. This exercise is basically the same as Swedish swimming, but you do it in reverse and bring your back to the floor instead of your chest.

This involves different muscles and is a good complement to Swedish swimming will be normal. In this article, we want to take a closer look at reverse Swedish swimming and see what benefits it has. We'll also look at how to do it right and see how you can add it to your workout routine. So stay with us.

What is reverse Swedish swimming?

BingMag.com What is reverse Swedish swimming, what are its benefits and how should you do it?

The first thing you need to know about reverse Swedish swimming is that it is very different from regular Swedish swimming. In Swedish swimming, you should be facing the ground and in the plank position, but in reverse Swedish swimming, your back is facing the ground and by bending your elbows, you try to bring your back to the ground.

This exercise It's very similar to the push-up dip on the floor, except you have to bend your elbows more and go further toward the floor. You can do reverse swedish swimming on the floor or mat and strengthen your upper body muscles with the help of your body weight. Like normal Swedish swimming, this exercise is included in the group of body weight exercises and will be a good choice for exercising at home. 6 important benefits of body weight exercises (and their superiority to Bodybuilding machines!)

What are the benefits of reverse Swedish swimming?

Reverse Swedish swimming is included in the group of strength training. Strength training includes exercises that affect muscle size and strength and tone the body.

By doing reverse Swedish swimming, you can strengthen the back muscles well and also have a good effect on the shoulder and chest muscles. . This exercise also affects the core muscles and increases their strength, power and endurance.

Having strong and strong core muscles helps to improve balance, reduce the risk of injury and support the spine and leads to exercises Exercise correctly and get more benefit from your exercise. In general, the core muscles contribute to the stability and mobility of the spine. They are the main "center" and "core" of all the movements your body makes throughout the day.

You can build stronger muscles by doing the right exercises for these muscles or even involving them while doing other exercises. Build and increase body strength and endurance. You also prevent problems such as muscle imbalance, reduced athletic performance, and body coordination.

Another good thing about reverse Swedish swimming is that it does not require sports equipment. You can do this exercise with only your body weight and strengthen the muscles well. For this reason, reverse Swedish swimming is a very good choice for exercising at home.

It doesn't matter if you are a beginner or a professional bodybuilder, you can do this exercise at home and easily improve your fitness level. Improve yourself. You can increase the training pressure and challenge your body more just by increasing the number of repetitions or the speed of the exercise. Therefore, with this simple exercise and without the need for sports equipment, you can have regular and appropriate exercise for a long time and increase your body strength.

In the end, we must say that reverse Swedish swimming is a multi-tasking exercise. It involves several muscles in the upper body. Therefore, you will make better use of your time by doing it and you will easily strengthen more upper body muscles.

How should you perform reverse swedish swimming?

BingMag.com What is reverse Swedish swimming, what are its benefits and how should you do it?

In this section, we bring the correct and complete execution of reverse Swedish swimming. This exercise is advanced and you may not be ready to perform it at first. Therefore, it is better to make changes in it so that it adapts to your body. In the following sections, we bring these changes.

To perform this exercise, first sit on the floor and stretch your legs so that the heels touch the floor. Keep your knees slightly bent and straighten your arms directly below your shoulders. The palms of the hands should be on the ground and the heels of the hands should be facing the feet. It is better to weigh yourself Spread on the heels of the hands to feel better.

Now lift your hips off the floor so that your body resembles a table. Then bend the elbows at the same time and try to slowly bring your body to the ground. You should go down until the arm (elbow to shoulder) is parallel to the floor.

Now you should raise your body again to be in the starting position. Be careful to do this slowly and do not put too much pressure on the elbows and shoulders. You need to press the soles and heels of the hands into the floor to lift your body, as if you are pushing the floor down. Pay attention to your exercise program. To begin with, you can do 8 to 10 repetitions and increase the number of repetitions in the future.

Be careful not to make these mistakes!

To perform reverse Swedish swimming, you need to pay attention to some points. Have it in order to get a better result and reduce the possibility of injury. Here are some tips.

  • Keeping a straight back can be a little challenging, but you should try to maintain proper form in order to avoid injury. So, remember to tighten your hips to support your back and keep your spine straight.
  • Failure to perform the exercise with the right rhythm and rhythm can ruin the job. For this reason, you must perform the exercise with a proper rhythm, for example, you can lower your body in two counts, then pause for a second, and then raise your body again in two counts. You can also pause for a second when you are up. Keeping this song will make you more disciplined and a more efficient exercise.
  • When performing this exercise, your shoulders should not move. Although you may be tempted to rest them, be sure to keep them completely flat and steady. do the Apart from this, you must have sufficient mobility and strength in your shoulder joint. To avoid injury, it might be better to do the reverse plank first, that is, get into a reverse Swedish swimming position, but do not move your body up and down. With the passage of time and getting used to this plank, you can move your body slowly and perform the exercise with complete safety.
  • When performing this exercise, your neck muscles should not be involved. It may be difficult at first not to tighten your neck, but you should avoid engaging the neck and instead focus all your attention on the muscles behind the arm.

Modifications you can make in training Create Reverse Swedish Swimming

The execution method we reviewed above is for an advanced and complete exercise, but you can make changes to this execution method to make the exercise easier for you. You can see these changes below.

  • Instead of keeping your feet in front of you and away from you, place them under your bent knees to reduce the pressure on your arms and support your weight better. .
  • Place your hands on a chair or bench instead of the floor. This changes the angle of the body and reduces the pressure of the exercise. By performing this method and when you get used to it, you can put your hands on the ground and perform the main method of the exercise. If you can fully bend and straighten your arms, but performing a few repetitions on the back It's difficult for you, try not to bend your arms down so that they don't get tired quickly and you can get used to the exercise.
  • Instead of reverse swedish swimming, you can start your work with arm dip. . In this exercise, the tips of the fingers of the hands are facing the feet and the feet are closer to the shoulders. You also don't have to bend your arms all the way down. By doing back arm dips, you can easily strengthen the necessary muscles so that you can do reverse Swedish swimming in the future.

Prepare a suitable training program for yourself

You You can easily exercise with your body weight and improve your fitness at home without the need for exercise equipment.

For this, you should go for the best body weight exercises. In addition to reverse Swedish swimming, you can also do the following exercises to strengthen your whole body and improve your health. Try to prepare an efficient and suitable exercise program with the help of these exercises and exercise regularly.

1. Back arm dip with leg extension

BingMag.com What is reverse Swedish swimming, what are its benefits and how should you do it?

This exercise is a great option to strengthen the whole body. To perform this exercise, first sit on your back, keep the soles of your feet on the floor and put your hands under you so that the fingers of the hands are facing the heels of the feet.

Now bend the elbows and lower your body. bring. Make sure that the elbows do not bend to the sides and the main pressure is only on the muscles of the back of the arm. Then raise your body again until in the position Stand in the starting position and simultaneously stretch one leg up.

Then bend your leg and lower your body again. When you want to get up, stretch your legs. This is a repeat for this exercise. Do 10 repetitions.

2. Swedish Swimming

BingMag.com What is reverse Swedish swimming, what are its benefits and how should you do it?

Swedish swimming focuses on strengthening the chest and arm muscles. To perform this exercise, first put your hands and feet on the floor, spread them more than shoulder width apart, and get into the plank position. Tighten and engage the core muscles and legs so that the upper body and lower body are stable and in a straight line.

Now bend the elbows until the chest is facing the floor. Stare more or less to one side so that your neck remains motionless and your head does not hang. Push off the floor and get back into plank position. Tighten the chest and arm muscles. Do 10 to 12 repetitions.

If this movement is difficult for you, you can modify it a little to adapt to your body. For example, keep your knees on the floor to reduce stress on your arms.

  • 11 Reasons to Add Swedish Swimming to Your Exercise Program

3. Plank

BingMag.com What is reverse Swedish swimming, what are its benefits and how should you do it?

To perform this exercise, first place your forearms on the floor and stretch your legs backwards. . The tips of the feet should be on the ground and keep your arms straight. Now keep your abdominal muscles tight and raise your hips until your back is as flat as a table top. Avoid raising or lowering your hips too much. Hold this position without any movement for 30 seconds. Be careful to straighten the spine, keep your hips stable and engage the central muscles.

  • What is the plank movement and what are its benefits for strengthening the abdominal muscles?

4. Burpees

BingMag.com What is reverse Swedish swimming, what are its benefits and how should you do it?

To perform burpees, you must first stand up, then squat down and put your hands on lay down Now kick your legs back, straighten your arms and get into a plank position. Quickly bring the legs forward and return to a seated squat. Now jump and straighten your body to return to the starting position. These are the four main stages of Burpee training. Repeat this cycle for 30 seconds.

You can also do a high jump and bring the knees up as you jump back to the starting position. This will make burpees more difficult and put more pressure on your body.

  • 6 great burpee exercises to strengthen the muscles of the whole body

5. Squat

BingMag.com What is reverse Swedish swimming, what are its benefits and how should you do it?

Squat is one of the best strength exercises. To perform this exercise, first stand and spread your feet shoulder width apart. Keep your back straight, tighten your glutes, and gather your shoulders for proper form. Keep your head straight, looking forward and your neck in line with your spine.

Now sit down and perform the movement as if you were going to sit on a chair. You should feel your heels sinking into the ground. The knees should be in line with the middle toes. Lower until your thighs are parallel to the floor, then return to the starting position by pressing into your heels and tightening your glutes. Repeat this cycle 10 times.

Be careful that the knees do not move towards the inside of the body and the upper body does not move forward too much. If the upper body moves forward, a lot of pressure is applied to the toes and knees. Try to apply pressure to the heels to keep the upper body straight and the body weight distributed.

Conclusion

Reverse Swedish swimming is a bodyweight strength exercise that helps strengthen the upper body muscles. Among other things, it helps the muscles of the back of the arm, shoulder and chest. You can also build strong and strong core muscles by performing this exercise regularly.

This exercise is somewhat advanced and you must be in good shape to perform it properly. If you can do it regularly, you will face many benefits for your health and fitness. If you don't have the ability to perform it, you can make changes in it so that the training pressure is less and it adapts to your physical condition. The modifications we've reviewed in this article are great for getting started and will make the exercise easier to perform.

So, with the tips we've reviewed in mind, try adding this exercise to your exercise program along with other exercises. Do proper bodyweight exercises to easily exercise at home and improve your health. Of course, remember to consult a doctor before starting a new exercise program and find out about your physical conditions. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, BingMag disclaimer Read the mag.

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