from Anna Pugliese And Gerardo Antonelli
The trend came from Australia years ago, and half fins have been a “must have” for some time now. to sculpt, tone and firm buttocks and thighs. “They are used for swimming, with various styles and gaits, but also to perform targeted toning exercises,” he explains Matteo ProcurantiFin coach at the Aquatic Center in Montichiari (Brescia).
«Water offers about 10 times more resistance than air, so it burns more calories. It being understood that the basis for a toned and healthy body is given by oneproper nutrition and hydrationthe half fins are a valid help to stimulate microcirculation, draining the accumulations of toxins and contrasting the orange peel skin. Furthermore, we work on agility, never on power, to the advantage of the silhouette », continues Procuranti. You can swim with half fins train longer and you will get very fast. Here are the tips to do it with the advice of our expert.
Shorter and lighter
The half fins have a shorter blade than the “classic” ones, used for scuba diving. So using them you do not risk going into muscular overexertion but, at the same time, you burn more calories than traditional swimming.
Furthermore, you work more intensely on the muscles between the hips and knees, but also on the abdominal and lumbar muscles. Not only that: the half fins contribute to improve ankle flexibility, to make it more elastic. «By wearing them you will be obliged to extend them to the maximum, therefore they will help you increase your range of motion of the joint », comments the expert.
It is necessary to take care of the technique
«To get the maximum effectiveness from the movement you have to fully extend the instep»Explains Procuranti. “The legs must be well stretched, relax, with your feet always slightly turned inwards. He remembers that the movement starts from the hip joint, not from the knees, which make a very slight flexion », continues the expert. «It is important that the latter do not come out of the water to avoid reducing the effectiveness of the movement, except in the case of the “backstroke” swimthe only style in which the knees can come out », Procuranti points out.
Useful in (almost) all styles
You can use half fins for all styles except breaststroke, because they would be in the way. “In freestyle the coordination between arm and kick is essential, also to maintain the correct position in the water, and it is therefore important use the whole leg for the jokenot just the lower part ».
The same goes for the back. “You have to make the most of the extension of the fin, keeping the leg perfectly stretched. And don’t underestimate the gaze: staring at your feet will make your legs and pelvis sink, making kicking less “profitable” . Try to look towards the sky, or the ceiling of the swimming pool to keep the body in position on the water », adds Matteo Procuranti. “If you want to test yourself in the dolphin, remember that the movement of the legs, always paired, it must start from under the breastand that much of the propulsive thrust comes from the pelvis. Therefore for the correct position in the water you’ll have to work hard with your abs. And the fins must never come out of the water ».
How to step up the action on the B side
To work intensively on the buttocks try the vertical kick, immersed in high water, without touching. «She starts with 15 seconds, keeping her arms at her sides, with the aim of getting her shoulders out of the water, thanks to the push of the legs. When you are an expert you can double the time, keeping your arms high above your head, setting yourself the goal of emerging, perhaps, even with your chest “, adds our consultant. It is an exercise to be repeated a maximum of 3 or 4 times, even every day. You will get an enviable push up effect, guaranteeing you a round and firm “B” side.
Your workout by the sea or by the pool
«To take advantage of the time available to you, vary the intensity, the frequency and the amplitude. So you manage the fatigue better e resist more»Suggests Matteo Procuranti. Put this program into practice.
- Warm-up: 5 minutes
Swim a slow paceavoiding forcing and without finstrying to maintain a pace that is as constant as possible and free of pauses.
- Fins training: 10 minutes
You can vary, if you prefer, 5 minutes freestyle and 5 backstroke. You have to alternate between 45 “slow and 15” intense swims. «Respect the times, because to obtain results you need precision and constancy», underlines the trainer. If you have a week’s beach holiday available, organizes the training over 6 days, with one rest, and repeat the pattern as follows: 45 “swimming slowly and 15” intensely in the first two days; the third and fourth day decrease the distance traveled slowly to 30 “and keep 15” fast; the fifth and sixth increase the most energetic kick to 30 “and keep the slow one at 30”. «When you are trained you can pass to 12 minutes of training, then to 15, always following the variations of intensity», says Matteo Procuranti.
Cool-down: 5 minutes
Finish with a slow, muscle-loosening swim without the fins on the feet.
The extra advice
«Remember that the key to achieving 360-degree results is always given from proper nutrition and constancy: it is better to train three times a week for a month rather than 5 times during the first week and then stop for 14 days », underlines the expert.