You dream of toned arms and legs, a well-toned back and a flat stomach? Then let's go and hit the pool.
Swimming is healthy and keeps you fit. It not only increases your endurance, but also trains your entire cardiovascular system. Your immune system is strengthened and tensions are released.
With swimming you work numerous muscle groups at the same time and thus train the whole body.
We'll show you how swimming can help you build muscle and get a toned and defined body.
Table of contents
4 reasons why you should build muscle
We have 4 good reasons for you why you should build muscle. Especially as a woman, building muscle is worthwhile.
But don't worry, that doesn't mean you'll become a bodybuilder. For that you would have to train almost day in and day out.
1. stronger self-confidence
A muscular body not only looks sexy, it also boosts your self-confidence. If you are happy with your body, you automatically seem more confident. You have a more upright and confident posture.
Sport requires a lot of discipline, courage and endurance, which additionally strengthens your inner self.
Through training, you will always face new challenges and gain self-confidence.
How to build muscle as a woman!
2. muscles are good for health
Our musculoskeletal system is protected by muscles. Tension, bad posture and pain are prevented.
Our body is more resistant and thus less prone to injuries. Sport also strengthens our immune system.
So that you also come as a woman quickly to the strength we have for you the ideal XXL Guide for muscle building.
3. defined body
Through muscle training you shape and tone your body. Regular training rewards you with a flat stomach, firm buttocks, beautiful legs and a six-pack. You can also say goodbye to your angled arms.
4. lose weight through muscles
The more muscle you have, the more fat you can burn. This can also help you lose weight.
Through muscles, your body consumes energy even at rest and calories are burned. The basal metabolic rate increases and you can eat more without gaining weight again.
That is why strength training is more effective than any diet!
How can I build muscle with swimming?
You need a change of pace from the gym or HIIT exercises at home? Perfect! Then you should add training. Namely with swimming. Because you can build muscle very effectively with swimming.
With just a glance, you can see the strengthened and shaped body of top swimmers.
Unlike land-based sports, all muscle groups are used simultaneously under water. The legs as well as the upper body are trained. Through Swimming build muscles is very effective and healthy.
When swimming, you are exposed to greater resistance, which strengthens the muscles even more.
The buoyancy simultaneously protects the joints and reduces the risk of injury.
Water has a higher density than air, which creates resistance. This has a toning effect for the whole body.
So swimming helps against cellulite!
If you want to build muscles, protein-rich foods should be on your menu. With protein you support muscle building naturally.
Delicious and rich in protein is the Protein Shake from Foodspring. 100 grams of protein powder contains 80 grams of protein, which is more than in any other shake.
And the shakes are also delicious in taste. You can choose from 14 different flavors. My favorite is coconut :)
What muscles you train while swimming
If you want to build muscle through swimming, you first need to know your goal. And then find the right swimming style for it.
Build muscle through breaststroke
In breaststroke, the leg and arm muscles are particularly challenged. This swimming style requires good interaction between the two extremities.
The arms perform a strong pulling motion and the legs bring the body forward through a pushing motion.
Arm muscles
The arm work goes to the back of the shoulder. The forearm and upper arm muscles are trained, from the fingertips to the shoulders.
Leg muscles
The leg work is mainly done by the rear thigh muscles. The whole is supported by the gluteal muscle.
During the push-off movement, the front thigh muscles work. If the legs lead outwards, the lateral thigh muscles are used.
For the recoil you need the calf and shin muscles. The rear and lower back are responsible for the forward movement.
Abdominal and trunk muscles
If the pulling phase of the arms takes place, the lateral trunk muscle is used. This muscle is particularly important for swimmers.
When tightening the legs, the front and side lower abdominal muscles are trained.
Tension is the most important thing in swimming. To maintain this, the posterior trunk muscle is important.
Neck and throat muscles
The head is lifted only for breathing during breaststroke. In order for it to be stabilized, the neck muscles and lateral neck muscles are important.
Do you want to work with Swimming build musclesbreaststroke is suitable. Here, all muscle groups are stressed.
AttentionIf you have knee problems or neck pain, choose a different swimming position. You can also build muscle by swimming in a different discipline.
Muscles used in crawl and backstroke
The two swimming styles crawl and backstroke differ only in a few points. Here, too, the leg and arm muscles are challenged.
When pulling the arm, you need the upper and lower arm muscles. Stability and flexible shoulders are very important in swimming.
During the movements of crawl and backstroke, the upper back muscles are constantly stressed.
For optimal water position, the straight abdominal muscles come into play. The leg work is done by the thigh muscles, by the gluteus maximus and the back muscles.
The neck muscles are not very important in crawl. The arm muscles are used the most during crawl.
Dolphin swimming - the greatest effort
You need the most strength in the dolphin swim. In this swimming style all muscles are used.
This type of swimming is the most difficult in terms of coordination and strength. For the dolphin swim you need strength and a lot of flexibility in the spine. Especially through this position you can build up muscles while swimming.
Tools for targeted muscle training
If swimming training is not enough for you or you are looking for variety, use a tool. Swim tools help you build muscle while swimming.
We have picked out the best ones for you.
Leg training with fins
With the help of fins you can train your leg muscles. With the help of fins you learn to generate the leg stroke more from the hips.
With the fins your mobility in the ankle joint will be improved.
Fins increase the speed, which allows you to specifically train your speed. The fins also help you focus on your technique.
Best you use Short fins. These are shorter than normal diving fins. Their force transmission is more direct than that of normal.
They are made of plastic or silicone and are available in different sizes.
Tip: Use a Board, to facilitate the leg work.
Better water position with the Pullbuoy
The pullbuoy is also called a pull buoy. Pullbuoys are usually made of foam and are wedged between the thighs. So you are forced to make your swimming movements purely with your arms.
The hips have more buoyancy and you achieve a more stable water position.
Through the Pullbuoy you relieve the back and you can concentrate on the arm work.
Breathing training is also well suited with the Pullbuoy.
Your legs hardly move and therefore need less oxygen supply. As a result, you have more air left.
Attention: In case of an unsteady water position, use a second pullbuoy. The legs must always remain still!
Strengthen arm muscles with paddles
Paddles increase the size of the palm. The driving surface and water resistance becomes larger.
The stronger pressure increases the use of force and strengthens the muscles specific to swimming.
The aim of the use of Paddles Is to get a stronger arm pull.
Attention: Use paddles only if you are already familiar with the technique and have enough strength. In the beginning you can also use finger paddles.
Leg training with the kickboard/swimming board
The kickboard is made of plastic foam and is ideal for beginners.
To train your leg kick put your hands and forearms on the board.
Through the Kickboard you get a better feel for the leg kick and train the leg muscles.
You can also use the board to improve your technique. Put one arm on the board and perform the arm pull with the other arm.
This exercise is especially important for learning the crawl technique.
For resistance training, the swimming board is also good.
Place it vertically so that the resistance is greater and you can achieve an even more intense leg workout.
Tip: Kickboards come in different sizes. A smaller can also use pullbuoy.
Our conclusion
To build muscle you don't always have to struggle to get to the gym. Swimming is a great way to build muscle and it's anything but boring.
Have fun in the cool water! :)
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