Alena @alenagrowup, coach, master of sports in swimming and X-WATERS ambassador, continues our regular column «Alena will show!» and exercises with you at home. Specially for X-WATERS and with particular diligence for you, swimmers!
💪In this issue, Alena will show how to strengthen the core muscles. Plank hold will help us a lot here
Starting position: straight-arms support, body forms an even straight line, hands are under the shoulders. Hold the position for 30-60 seconds.
Next, go to side plank. Turn the body to the right, stretch the right arm up. Control the position of your head and bottom, the body should form an even straight line. Hold the position for 10-30 seconds, for left and right side.
Next, turn around facing the floor and stand on your elbows. Do not raise your bottom up, control the even position of the body. Hold the position for 30-60 seconds.
Next, return to the starting position on straight arms and raise the right leg, hold it parallel to the floor. Toe pointed. Body line straight. Hold the position for 10-30 seconds on right and left leg.
The last exercise. Starting position: stand on your knees, wrist-lock grip behind the head, squeeze shoulder blades together. Bend the body back, to an angle of 45 degrees. Hold the position for 30-60 seconds.
This is a basic set of exercises to strengthen the muscles of the entire body. Join us, comment, like this video and exercise with X-WATERS team!