Core exercises for swimming underwater dolphin kicks
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- เผยแพร่เมื่อ 8 ก.พ. 2025
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Thank you! Today we will focus specifically on exercises that will improve your underwater dolphin kicks. It is equally important to work your lower back muscles and it is your abs. They both play a huge role on the undulating movement of the body. Having said that, let’s go over some of the most useful exercises.
For the rest of the exercises, I recommend doing 10 to 15 repetitions for each one. If you feel like they are not enough you can do one or two more rounds of the whole set. Once a week is a good time to do core, but doing it three times a week is even better.
Holding a hollow rock for a few seconds is excellent preparation for the streamline and the underwater kicks. Each time you do it try to increase the time you hold it and break your own record.
To work out the sides of your core, do these, the russian twists. Try to increase the speed.
Normal crunches are good, but for our goal do them in a streamline! When you are reaching the highest point try to stretch out your entire back and create a straight line from your arms to your hips.
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Hello, This is not first time I write you this, but I need your advice very much. Your videos are awesome. I have a problem. I move very slowly when I do a dolphin kick and I have been swimming for five years, but I still cant do my dolphin kick corectly. My coutch says that I'm doing my dolphin kicks from knees. I need my dolphin kick for better results. Maybe you can give me some advices. Can it be that i will never be able to do a dolphin kicks because its not for my body or that is not true, bacause every swimmer can do it? For 25 meters I need about 24 - 25 seconds to do with my dolphin kicks. So that is really slow. I would be very happy if you would say me what is the problem and how can I solve It. Maybe its because of my ankle, because it is really unflexible? Thank you.
Hey Man try doing even kicks off the up kick and down kick and you’ll probably start seeing better results. Also, you could try developing better flexibility at home by doing stretches to help with your ankle flexibility. Finally, the best way to probably help your issue is to improve your core strength through exercises in videos like these to help you have stronger dolphin kick. In the shorty term, you won’t probably see quick effects from these though in the the long term these things can make you way faster.
This channel has helped me so much in my swimming you guys are like my coaches
Awesome! I’ve been looking for dry land exercises for dolphin kick. Thank you.
dude this alphabet exercise looks so easy but it's damn hard lol
Very Interesting...Definitely gonna try in next dryland session.
Credit to the owner: it's a big help to my maritime physical education swimming class, thanks a lot and god bless!
My new favourite channel 😍
Thank you for doing this.
very useful...nice presentation
Thanks skill nt
Thank you
Why do I go down while dolphin kick after diving rather coming up to surface
물속 돌고래 차기를 위한 코어(core, 몸 중심부 근육) 운동 |
오늘은 특히 물속 돌고래 차기를 향상하는 운동들에 집중하겠습니다.
복부 근육을 단련하는 것과 허리 근육을 단련하는 것은 똑같이 중요합니다.
둘 다 몸체로 물결치는 움직임에서 큰 역할을 담당합니다.
설명해 드렸으니 이제 가장 유용한 운동 몇 가지를 살펴보겠습니다.
이후의 운동들은, 각각 한 세트에 10 - 15번 하기를 권합니다.
한 세트로 부족하다 싶으면 한두 세트 더하셔도 됩니다.
코어(core, 몸 중심부 근육) 운동은 일주일에 한 번이면 좋습니다, 하지만 일주일에 세 번 하면 훨씬 더 좋습니다.
할로우 자세로 몇 초간 버티는 것은 흐름선 자세와 물속 돌고래 차기를 위한 훌륭한 준비 운동입니다.
매번 할로우 자세로 버틸 때마다 버티는 시간을 늘려가면서 자신의 기록을 경신하십시오.
코어(core, 몸 중심부 근육)의 측면을 단련하려면, 러시안 트위스트(Russian twists, 러시안 몸 비틀기)를 하십시오.
속도를 증가시키려고 노력하세요.
일반적인 크런치도 좋습니다, 하지만 우리의 목적을 위해서는 흐름선 자세로 하십시오!
가장 높은 지점에 도달할 때 등 전체를 펴면서 팔부터 엉덩이까지 반듯한 선을 만드세요.
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다음번에 뵙겠습니다! 빠르게 헤엄치세요!
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Core strength is very important for swimming as I mentioned in our core exercises video.
몸 중심부 근육군(core) 운동 비디오에서 제가 말씀드렸다시피 수영에서 코어(core, 몸 중심부 근육) 힘은 아주 중요합니다.
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Today we will focus specifically on exercises that will improve your underwater dolphin kicks.
오늘은 특히 물속 돌고래 차기를 향상하는 운동들에 집중하겠습니다.
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It is equally important to work your lower back muscles and it is your abs.
복부 근육을 단련하는 것과 허리 근육을 단련하는 것은 똑같이 중요합니다.
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They both play a huge role on the undulating movement of the body.
둘 다 몸체로 물결치는 움직임에서 큰 역할을 담당합니다.
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Having said that, let’s go over some of the most useful exercises.
설명해 드렸으니 이제 가장 유용한 운동 몇 가지를 살펴보겠습니다.
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Starting from a hollow rock position,
할로우 자세(hollow position)에서 시작하겠습니다,
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with your lower back touching the floor, make every letter of the alphabet with your feet. A,B,C etc.
허리를 바닥에 붙이고서, 두 발로 알파벳 글자를 모두 그리십시오. A, B, C 등등.
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This exercise will give you control over your core muscles.
이 운동을 통해 몸 중심부(core, 코어) 근육을 더 잘 제어할 수 있게 됩니다.
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It will also give you strength and it is entertaining because you have a clear goal.
또한, 힘이 더 강해지게 됩니다. 그리고 목표가 분명하므로 재미있게 할 수 있습니다.
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It is best if you put your hands in a streamline.
두 손으로 흐름선(streamline, 스트림라인) 자세를 취하는 것이 가장 좋습니다.
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Alternatively, you can put your hands down on the floor to make it easier.
하지만 쉽게 하고 싶다면, 두 손을 바닥에 대고 하셔도 됩니다.
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For the rest of the exercises, I recommend doing 10 to 15 repetitions for each one.
이후의 운동들은, 각각 한 세트에 10 - 15번 하기를 권합니다.
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If you feel like they are not enough you can do one or two more rounds of the whole set.
한 세트로 부족하다 싶으면 한두 세트 더하셔도 됩니다.
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Once a week is a good time to do core, but doing it three times a week is even better.
코어(core, 몸 중심부 근육) 운동은 일주일에 한 번이면 좋습니다, 하지만 일주일에 세 번 하면 훨씬 더 좋습니다.
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My favorite and I think the most useful exercise for underwater kick has to be this one.
제가 좋아하는 운동입니다. 저는 이 운동이 물속 차기에 가장 유용한 운동이라고 생각합니다.
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Pass from hollow rock to inverted hollow rock without using your arms or feet.
팔이나 다리를 전혀 사용하지 않으면서, 할로우 자세에서 엎드린 할로우 자세로 전환하십시오.
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Just use your core.
코어(core, 몸 중심부 근육)만 사용하세요.
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With this exercise you learn how to use the entire core and alternate between the front core muscles to lower back muscles, which is what you do during dolphin kicks.
이 운동을 통해 여러분은 코어 전체를 사용하는 법 그리고 앞쪽 코어 근육과 뒤쪽 코어 근육을 번갈아 사용하는 법을 배우게 됩니다. 돌고래 차기를 하는 동안에는 앞뒤 코어 근육을 번갈아 사용합니다.
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This variation of crunches is very useful.
이 변형 크런치는 아주 유용합니다.
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You extend your whole middle area along with your legs,
당신은 두 다리와 함께 몸 가운데 부분 전체를 뻗었다가,
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and without the feet touching the floor, crunch and bring back your legs and upper body to a tucked position.
두 발을 바닥에 대지 않고서, 크런치를 하면서 두 다리와 상체를 당겨 웅크린 자세를 취합니다.
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The V sit up is a very similar exercise, except maybe a little bit more challenging.
V sit-up(V자 들어 올리기)은 조금 더 어려운 것만 빼면 아주 비슷한 운동입니다.
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It is a nice variation to strengthen the same area of muscles.
같은 부위의 근육들을 강화하기에 좋은 변형 운동입니다.
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We have done mainly front core exercises, now it is time to do some supermans.
지금까지는 주로 앞쪽 코어(core, 몸 중심부 근육) 운동을 했으니, 이제 슈퍼맨 운동 몇 가지를 해야겠군요.
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For our purpose it is best if you maintain the streamline while doing these.
우리의 목적을 이루려면, 이 운동들을 하는 동안 흐름선 자세로 버티는 것이 가장 좋습니다.
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It is more uncomfortable to have your hands together but ultimately this is the position you will hold underwater.
두 손을 포개고 있는 것이 더 불편하겠지만 결국은 이 자세로 물속에서 버텨야 합니다.
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If you don’t have enough flexibility to do this, I recommend going back to our past video on flexibility.
만약 당신이 이 운동을 할 만큼 유연하지 않다면, 다시 이전의 유연성에 관한 비디오로 되돌아가시길 권합니다.
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Holding a hollow rock for a few seconds is excellent preparation for the streamline and the underwater kicks.
할로우 자세로 몇 초간 버티는 것은 흐름선 자세와 물속 돌고래 차기를 위한 훌륭한 준비 운동입니다.
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Each time you do it try to increase the time you hold it and break your own record.
매번 할로우 자세로 버틸 때마다 버티는 시간을 늘려가면서 자신의 기록을 경신하십시오.
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To work out the sides of your core, do these, the Russian twists.
코어(core, 몸 중심부 근육)의 측면을 단련하려면, 러시안 트위스트(Russian twists, 러시안 몸 비틀기)를 하십시오.
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Try to increase the speed.
속도를 증가시키려고 노력하세요.
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Normal crunches are good, but for our goal do them in a streamline!
일반적인 크런치도 좋습니다, 하지만 우리의 목적을 위해서는 흐름선 자세로 하십시오!
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When you are reaching the highest point try to stretch out your entire back and create a straight line from your arms to your hips.
가장 높은 지점에 도달할 때 등 전체를 펴면서 팔부터 엉덩이까지 반듯한 선을 만드세요.
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Finally, do these plank variations trying to keep your chest pointing to the floor at all times.
마지막으로, 몸통이 언제나 바닥과 수평이 되도록 버티려 하면서 이 플랭크(plank, 널빤지 자세) 변형 운동들을 하십시오.
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If you want to buy one of our swim caps, click here:
우리 수모를 사고 싶다면, 여기를 클릭하세요:
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See you next time! Swim fast!
다음번에 뵙겠습니다! 빠르게 헤엄치세요!
awesome!!!
+Pasteleria Almond & Vainilla thanks!
Good
How often should I do core exercises ? Daily or should I rest for 48 hrs to allow the muscle to recover and grow ?
If you are doing a very hard core set yes I would rest 48 hours, if it’s not that tough you could do it daily.
@@SkillsNT Hello, your videos are awesome. I have a problem. I move very slowly when I do a dolphin kick and I have been swimming for five years, but I still cant do my dolphin kick corectly. My coutch says that I'm doing my dolphin kicks from knees. I need my dolphin kick for better results. Maybe you can give me some advices. Can it be that i will never be able to do a dolphin kicks because its not for my body or that is not true, bacause every swimmer can do it? For 25 meters I need about 24 - 25 seconds to do with my dolphin kicks. So that is really slow. I would be very happy if you would say me what is the problem and how can I solve It. Maybe its because of my ankle, because it is really unflexible? Thank you.
Any other exercises recommended for out of season dry land to stay in shape?
We just started another channel just about dry land, check it out: th-cam.com/channels/Mx5IKVnc7RfNCs2TyjoLuw.html
Pls answer my question. I almost killed myself today. I did underwater dolphin kick slowly about 2 laps,then my abs hurt so much. It was like someone stabbing me and it took me a long time to recover. However, when I practiced doing dolphin kick fast to perform a flip turn many times or just to swim a lap, my abs didn't hurt much.🤷Why? Was it just because I did dolphin too well and correctly today?
🤔 maybe it was a cramp?
I think you are right. I just did a little bit of warm-up before that because I thought doing warm-up will increase my heartbeat rate which is not good for my breathing practice. Thanks!
I have a race in a few hours !!😱
seguiriya1 Thnks bro
Same in 12 hours
Swim fast!
💪👍
Is it like one hour routine😂
When I try dolphin kicks I look like someone having a seizure while swimming. 😅
😅 That's how we all start
They called 911 on me lol
Nope. Sorry. These exercises are the last thing you want to do to your lower back.
I went to a specialized PT to get help with my strength, and I have back pain already, she forbid most of these exercises and told me I would get worse if I did them, so I agree.
Don't do them if ur a Grandpa
@@sfuikm With Grandpa-ness comes wisdom.
@@fritzwilhelm8258 Very true
@@hege4318 Multiple people saying no don't do this but none of you explain why or a better excerise, useless comments from you people