Swimming Shoulder Workout
Swimming low-impact fitness activities me sabse popular sports me se ek hai. Sirf United States me hi lakhon log competitive aur recreational swimming karte hain. Elite swimmers apni training ke dauran ek din me 5 mile ya usse bhi zyada swim kar sakte hain.
Swimming me sabse common injuries shoulder, knee, hip aur lower back me hoti hain. Ye injury kaafi had tak is baat par depend karti hai ki swimmer ka stroke kaunsa hai.
Shoulder Injury sabse common kyu hoti hai?
Swimming me sabse zyada swimmers shoulder injury ka shikaar hote hain. Inme sabse common problem Rotator Cuff Impingement hoti hai. Rotator cuff muscles aur tendons hi shoulder ko lift karne aur rotate karne me help karte hain.
Iske alawa Biceps Tendonitis bhi ek common injury hai, jisme biceps tendon me painful inflammation (sujan) aa jaati hai. Is wajah se shoulder unstable ho sakta hai, yani shoulder joint ke aas-paas ke muscles aur structures ball ko socket me properly stable nahi rakh paate.
In injuries ke major reasons hain:
- Shoulder ka overuse
- Muscle fatigue
- Rotator cuff ki weakness
- Shoulder stabilizer muscles ka weak hona
Shoulder ko Strong banane ke liye Workout
Superset 1 – 5 Sets (Total 60 Reps)
- Seated Arnold Press – 10 reps
- Seated Dumbbell Press (same weight) – 5 reps
Superset 2 – 5 Sets (Total 100 Reps)
- Heavy Dumbbell Lateral Raises – 10 reps
- Light Dumbbell Lateral Raises – 10 reps
Rear Delt Crossover
- 10 Sets × 10 Reps = 100 Reps
Upright Row Pyramid – 3 Rounds (Total 90 Reps)
- Barbell Upright Row (Heavy Weight) – 10 reps
- Weight ko lagbhag 30% kam karke – 10 reps
- Phir weight ko dobara 30% kam karke – 10 reps
Superset 3 – 5 Sets (Total 100 Reps)
- Cable Single Lateral Raise – 10 reps (Right Arm)
- Cable Single Lateral Raise – 10 reps (Left Arm)
Barbell Military Strict Press
- 10 Reps × 5 Sets = 50 Reps
Total Workout Volume
500 Reps
Weight ka Selection kaise kare?
Workout ke liye kitna weight use karna hai, ye completely aapki strength aur experience par depend karta hai.
- Agar aap beginner hain, to aisa weight choose kare jisse aap proper form maintain kar sake.
- Agar aap experienced hain, to gradually weight increase kar sakte hain.
- Kabhi bhi sirf heavy weight uthana hi goal nahi hona chahiye. Correct technique aur controlled movement sabse important hote hain.
Apne body ke signals ko samajhiye. Jo weight aapko achhi form ke saath complete workout karne de aur progress bhi dilaye, wahi aapke liye best weight hai. Regular shoulder strengthening aur proper recovery se swimming injuries ka risk kaafi had tak kam kiya ja sakta hai.
