Swimming km effect wali fitness Activities ke beech sabse famous hai sirf USA me ek lakh se adhik log competitive aur enjoy full swimming karte hai,Young swimmers bhi sbse jyada se jyada 5km ki doori ki swimming ek din ke liye apni training me kerte hai sabse aam swimming choto,kandho,ghutno,kulho,ya pith me hoti hai joki swimming stroke pe depend kerta hai. Isliye swimming stroke ka analysis bahut jruri hai.
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Swimming me sabse jyada swimmer kandho ki chot se pidit hota hai kandhe ki chot me Rotator cuff Impingement bhi involve hota hai Rotator cuff Impingement ki help se he hands ko lift kera sekte hai kandho ko ghuma sekte hai. Biceps Tendonitis jo ki Biceps me hone wali Painful swelling hai usse bhi kandho me Instability aa jati hai jisme kandho ke joint ke charo or ke structure kandhe ke bhiter boll ko socket me banyae rakhne ke liye kaam nhi kerte iske karen thakan aur rotator cuff aur kandho ke aas pass ki muscles me kamjori aa skti hai.
Is type se hone wali in choto ko rokne ke liye jaroori hai ki kandho ko powerful banaya jay yha niche ek ek unique exercise di gyi hai jisse apke kandho ko majbooti aur unhe chot se bachaya ja sakega:-
superset 1: x5 = 60 Reps
Sitting Arnold Press – 10 Reps
Sitting Dumbbell Press – 5 Reps
Super set 2: x5 set = 100 Reps
Dumbbell lateral races with heavy weights – 10 Reps
Dumbbell lateral races with lighter weight – 10 Reps
Rare belt Crossover10 X10 = 100 Reps
Upright Row Pyramid X3 = 90 Reps
Barbell upright row with heavy weight – 10 Reps
Barbell upright row – 10 Reps
Barbell upright row – 30% kam karke wajan uthaye– Reps
Superset 3: x5 = 100 Reps
Jab ap weight ka chunav kre to apko kon sa weight apko achha result dega vo pura apke uper depend kerta hai ye ap he select kerenge ki kis weight se ap kitna workout kr sekte hai aur jisse apko achha result mil ske kisi ke liye km weight ke sath workout kerna jyada benefitful hota haijabki kisi ke liye jyada weight ke sath workout kerne se benefit hota hai ap apne body ki sune ki kaun sa weight apke body ke liye shi hoga
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