1. Make Your Shoulder Muscles Strong
Most people know that you have to get in good cardiovascular shape to complete a triathlon. But what you might not know is that strength training is also important. Muscles that are strong and supple are going to help you go the distance on race day. Strong shoulder muscles will help, especially during the swim leg of the triathlon. There are many exercises you can do to make your shoulder muscles stronger. One of them is known as the standing bent-arm lat pull-down. To perform this exercise, stand or kneel at the lat pull-down station at your gym. Position the bar so it is a few inches above your head. Place your hands over the bar about shoulder width apart and bend your elbows slightly. Keeping your elbows high, push the bar down using your shoulders until the bar is at chest level.
2. Do-it-yourself
If you don't belong to a gym with a lat pull-down machine, you can create one of your own. Open a door and stand facing the edge of it with one arm on either side of it. Buy a big elastic band, you can purchase these anywhere that fitness equipment is sold, and place it over the door so it hangs down on both sides. Grasp both sides of the elastic band and pull it down until it is at chest level.
3. Loosen Up
Many people suffer from shoulder pain--this can be caused by tightness in the muscles and joints around the shoulder, from an injury or from weakness. People who work with computers or who hunch over paperwork at a desk often have tight shoulder muscles. Weak unstable muscles are more common in women, who generally lack some of the body strength of their male counterparts. A number of exercises can help reduce this rightness, including just making a point of moving your shoulders and neck muscles several times per day. If you have a lot of pain in your shoulders, ice the area and reduce your training schedule until the pain is reduced. If you experience a lot of pain during swimming, ask a swim instructor of masters coach to check your form, because incorrect form might cause or aggravate your injury. If the pain doesn't subside, see a doctor who specializes in sports medicine or a chiropractor.
Member Comments