Extract
[...] (Sleep) It is during sleep that recovery and muscle growth occur. Any effective training program must include a strict sleep schedule. It is a dynamic process, composed of distinct phases (slow, paradoxical), each playing a specific role in the regeneration of the body. Ensuring the quality of rest does not only aim to alleviate fatigue, but also to allow muscles to regenerate. Slow sleep, for example, is a state of deep relaxation where the synthesis of proteins used for growth and repair of muscle tissues occurs. [...]
[...] Then, the gym circuit Which will target each muscle group distinctly (muscle isolation) to strengthen muscle strength. The exercises, performed with 15 repetitions and 2 to 3 sets, include: the alternating leg press, the single-leg squat, the pull-over, the lumbar extension with dumbbells, the incline press, the dorsal horizontal pull, the lumbar extension, the shoulder shrug, the high pull, the calf extension, the leg extension on one leg. (Third part) Finally, we will focus on the the physical differences between the different strokes: backstroke, breaststroke, freestyle and butterfly. [...]
[...] Lean proteins, such as chicken and fish, which are to be consumed with good fats like olive oil, promote post-training muscle recovery. The association of these macronutrients ensures good muscle regeneration. As for lipids (healthy fats), for example, avocados and nuts stimulate the swimmer mentally. The frequency of meals varies according to individual preferences. Before the swimming session, the consumption of protein-rich and carbohydrate-rich foods is encouraged (pasta, chicken and eggs, about 2 to 3 hours before training, for example). [...]
[...] The crawl shapes a balanced and harmonious morphology between the different parts of the body. Its practice is recognized by developed abdominal muscles for stability. 4. The butterfly presents a musculature that combines the characteristics of the backstroke and breaststroke, with very developed arms and shoulders, and sculpted legs. The muscles involved are the shoulders, triceps, back, as well as the quadriceps and ischium for the kick. Like the previously mentioned strokes, the lumbar and abdominal muscles ensure body stability during the wave. [...]
[...] The back engages the back muscles, arms and shoulders. This stroke is performed in a horizontal position that engages the biceps and triceps to propel the body. The repeated movements of the shoulders explain the strengthening of the deltoids (triangular muscle of the shoulder) and the back. 2. The breaststroke focuses on the lower limbs. The adductors of the thighs help with propulsion, especially during the push phase. Compared to the backstroke, the breaststroke develops less arms and shoulders: this stroke is centered on the legs. [...]
