Could your body be like swimmer body?

Surely you know the phrase “swimmer body”? Why is that phrase, what is it attractive that everyone desires? Firm arms, flat stomach, no fat, all the muscles on the body are solid, especially the enormous height … Is there any other factor that can be called “Swimmer body”? Let’s go find out.

1. The height

Most swimmers have ideal height measurements, which are superior to other sports. The average height of the world champion athletes distance 100m freely at 1m93cm, the lowest is 1m84. As you can see, somehow the height of the swimmers startle you. And this is a very important point in the competition when you only need to be 1-3cm higher than your opponent, the result will be very different.

Many of the top women in the world also possess great height, as world record-holder Sarah Sjostrom and Katie Ledeckey are both six feet tall (1.83m), while 100 free gold medalists Simone Manuel and Penny Oleksiak stand at 5-foot-eleven-inches and six-foot-one-inch tall respectively. In fact, the average height of the 2016 Olympic finalists in Rio was 6 feet and two inches tall (1.884 m) for men and five feet nine inches (1.755 m) for women, both of which are substantially higher than the average human. 

Katie Ledecky
Katie Ledecky

In particular, have you ever noticed that a swimmer’s stride length is longer than the average person’s?
That’s right, their arm span lengths are typically all 10cm longer than their body height.

2. Flexibility

Before starting the competition, you will always see Michael Phelps flexing and then throwing his hands across his chest for his hands to hit the back, then tossing his arms back to touch. Phelps also has very good elasticity in the ankles, along with “hyper-extending”, those who have this feature will catch more water than the average person.
The movement must be done from the head, long amplitude requires us to have very flexible ribs, shoulders, and back to have lean.

3. Strength

The female swimmers are indeed very strong. They can completely lift weights no less than male athletes. During the swimming process of swimming styles such as butterfly swimming, or freestyle swimming, the upper body is maximized in strength, so often athletes can fully lift the weight of objects with the same weight as they can.

4. Wide and large Lats (V back)

The water pulling movements start all over the head, so you will need to have strong lats. Your lats extend throughout your back, from your spine to your shoulders.
The water pulling that is repeated billions of times while swimming will make your lats bigger. Not to mention that underneath this muscle is the location of the two lungs. You also know that swimming increases lung volume, right? Because professional swimmers can hold a very deep breath before having to rise to breathe oxygen, their lungs are also larger than normal.

5. Broad shoulders

The broad shoulder is due to the fact that you perform a swimming technique such as a side fan. The fact that you train in the water so much plus the invisible water resistance make your shoulders bigger. For female athletes, this can make it more difficult for them to buy clothes compared to the average person.

6. Body looks like a torpedo

Completely different from land sports, water is 800 times denser than air at sea level. To combat this, the elongated posture brings the least amount of resistance compared to a body with large, well-developed muscles like a bodybuilder. As a result, you will find that most athletes have a tapered skeleton with a relatively narrow pelvis and not too large buttocks. Then just do a streamline and you look like a torpedo ready to surf.

7. Biceps and triceps

For all swimmers, they use triceps to finish a fan cycle, which means during their career they do 3.2 million tricep extensions.
With that much activity, the triceps can’t help but get big.

Sarah Sjostrom
Sarah Sjostrom

All of the above factors are identifying characteristics of a swimmer? Say no exaggeration, swimming is the method that helps you overcome the weaknesses of your body. Do you want a beautiful, perfect body? Let’s swim, they will help you a lot.


What does female swimmer look like?

What do you know about breaststroke?

Among the 04 swimming techniques, breaststroke is used the most. Maybe because breaststroke is quite easy for beginners to swim, but mainly because of the benefits that breaststroke brings to swimmers. To give you a better look at this swim style, we will help you through the following article.

1. Do you know what breaststroke is?

Perhaps when we hear the name, we can easily imagine this swimming style. So what is breaststroke?

Breaststroke along with freestyle, butterfly, and backstroke is one of the four basic swimming styles of swimming. This is a slow swimming style and is loved by many people because they are quite easy to perform and can rest comfortably while swimming. And as the name suggests, when performing this style of swimming, we will simulate the style and posture of the frog when moving underwater.

How to do breaststroke
How to do breaststroke

2. What is the benefit of breaststroke?

Probably knowing what frog swimming is, people will be interested in the benefits of this swim. So what is the benefit of breaststroke for all of us?

  • Good for joints and movement: breaststroke and other swimming styles all require movement of the whole body, especially the skeletal system. Therefore, when swimming regularly, the skeletal system is activated and becomes more flexible and certain. In addition, the breaststroke movement also stretches the bones and is very good for height development. If children learn to swim from a young age, they will have optimal height gain as they grow up, so it is seen as an effective method of height gain. This is probably the first effect that everyone knows when asked what are the benefits of breaststroke.
  • Enhance the health of the cardiovascular system, circulation: The whole body movement will help the blood vessels to circulate better, improve the heart rate and the health of the whole cardiovascular system in general.
  • Weight loss: This benefit of swimming cannot be overlooked. For those who want to lose weight and remove excess fat, breaststroke is a sport to consider and perform.
  • Improve and tone the body: Swimming is a full-body exercise, so it will help tone all the muscles in the body and help us have a more balanced, toned body.
  • Good for pregnant women: What are the benefits of breaststroke for pregnant women? The characteristic of breaststroke is that it does not take much strength, it does not have to turn around, so this is the best swimming style for pregnant women. This swimming style not only helps pregnant women improve their health but also helps the delivery process be easier.

3. What you should keep in mind while performing breaststroke?

Breaststroke is a basic and simple swimming style, but we often make some basic mistakes when performing. Therefore, when practicing this sport, we need to pay attention to the following things:

  • Warm-up before swimming: Here’s a basic breaststroke note that we all need to remember. Breaststroke is a sport and if we do not warm up well before doing it can cause the body to not adapt in time. That will negatively affect the body as well as cause us to experience unnecessary injuries.
  • Pay attention to swimming techniques: Foot pedal technique, hand fan technique when performing breaststroke is very important. If done correctly, they will save you energy as well as avoid leg fatigue, shoulder pain, neck …. If you are new to breaststroke, ask your trainer these things and try to get it right.
  • Breathe properly: Another note when performing breaststroke is also very much reminded is the breathing in breaststroke. You need to be aware of this because if you do not breathe properly, it will be very tiring and not bring good health effects. The most basic and correct breathing is through your nose as you dive, and breathing through your mouth when your head is raised.
  • Do not lift your head when breaststroke: Actually when doing the breaststroke, the head will be lifted naturally by the shoulder. However, many new swimmers will actively lift their heads, not shoulders. Doing this for a long time will cause neck and back pain, and for a long time, it will be harmful to your health.

Through the knowledge we synthesized above, hopefully, you have grasped the basics of breaststroke as well as some caution when performing it. This is a very healthy sport and you can do it every day to stay healthy and prolong your life.


What is the caution when performing breaststroke?


Have you ever feel tired after swimming? Find out the reason now!

Surely this is a question many people are wondering, right? And usually, professional swimmers feel that way. Amateurs swimmers or beginners do not often feel exhausted like that. What is the reason?

Because swimming required the coordination of all muscle group

Swimming uses all of the major muscle groups and therefore is a demanding exercise that can tire the body. The breaststroke, backstroke, butterfly and freestyle engage the abdominals, biceps and triceps, glutes, hamstrings, and quadriceps. Other primary muscles used in swimming include the anterior and posterior deltoids, pectorals and trapezius. 

When you swim, every stroke engages your shoulders, biceps, triceps, upper back, and chest. Your arms are responsible for reaching forward during the upstroke phase of each stroke, and for pulling you forward by pushing through the water on the downstroke phase of each stroke.

This pushing-and-pulling motion engages the arms and chest while the rotation of the arms either forward, as in the breaststroke, or backward, as in the backstroke, engages the shoulders and upper back for a toned upper body. After you finish your swim, you can further tone your underarm area with water-based arm exercises. Side and front arm raise, with your arms submerged in the water, can help you tone your triceps.

The constant use of limbs and muscles to bring people forward, plus the resistance of the water, so after you finish a workout, you’ll often get tired. The reason is that you use a lot of energy during swimming.

Because you swim the wrong technique

When you do the swimming techniques in the wrong way, you will be more effortless than usual and get tired quickly. Some techniques are often mistakenly performed among amateur swimmers or beginners.

Struggle to find relaxation while swimming

This is the most important factor for you to complete for your swimming technique.
Because the body is always in a state of muscle and joint tension that makes the movement always heavy, the body is out of balance, you always have to find a way to keep the body in place, the more you try, the more wrong you are.

While swimming, you need to relax the whole body in its most natural state, knowing when to apply force and not.

Performing the wrong force

Instead of gently pulling your legs, kicking hard, and closing quickly, you’re doing the opposite. That is why the force you emit is very strong but ineffective. That way, you take a lot of effort and have to do it many times and still can’t move far.
Attention should be paid to accurately perform the pedal movement to achieve optimal force and buoyancy for the body because the speed of swimming depends mainly on the movement of the foot pedal.

The basic things to notice about the pedal movement are:
– Shrink legs, bend legs slowly, kick hard and close legs fast
– When retracted, pull the leg back so that the leg is close to the buttock; The right knee extends to the sides. Do not bend knees on the abdomen, hips flexed too much
– The force coming from the thighs kicks the heel to the sides. When you step on, you need to hold your ankle firmly so that you can accurately step on the heel.

Use the excessive force on the shoulder when fanning

In hand fan technique, instead of using the force of the hand fan out, you use the force from the shoulder to pull out, but the force of the water from the hand doesn’t have any force at all. So you waste your energy on this move.
In hand movements, you should use the force from the hands to fan the water to the sides, fan slowly, certainly not too fast to be able to support the easiest rise and breath.

Because you can’t breathe right

When you do not take enough air, your body is deprived of oxygen. Therefore, the performance of a movement sometimes takes hold to be able to complete a cycle of movements. That makes your muscles and joints lack oxygen to function, leading to muscle fatigue; you will be exhausted very quickly and very tired.

Whether you can swim far, swim a lot or not is based on regular breathing. With air, you can maintain muscle strength and endurance.

Because of the water temperature

Water temperature affects how you feel after swimming. Cold water can cause muscle strain due to a decrease in blood flow, and also the body must work harder to stay warm. Warm pools tend to increase the body temperature, which may lead to fatigue. Ideal water temperatures for swimming are about 25 to 27 Celsius degree. 

If you’ve finished your swimming session and feel exhausted and really tired, you can check 01 of those above reasons to see if you are doing anything wrong. And you can add some nutritious meal or some other activities. We give you some suggestion below:

  • To avoid this exhausting feeling, you can try and eat something before the swimming sessions and refill with more protein rather than carbs after because carbs increase the food coma effect.
  • You can try leaving the first cup of coffee until after the swimming session since the workout will probably stimulate the body enough anyway. Then, you can drink your well-earned coffee but pay attention to consume it in portions rather than taking a huge amount once. 
  • You can do an easy 15-20 minute jog or cycle after swimming to stimulate blood circulation and heat up the body.

So, whatever the reason is, body fatigue after practicing is inevitable. You can only be more careful with technique so you don’t burn out or the worst-case scenario is the possibility of fainting while swimming, which can lead to drowning. And remember to take healthy nutritional supplements for energy after you finishing your swimming session.


Can You Get Tired After Swimming? Things You Haven’t Discover Yet!

What is the benefit of breaststroke to body?

Swimming is considered a very good exercise sport for the health of women, especially helping your muscles to be more toned, helping your body become thinner, burning excess body fat. Swimming is the type of movement from head to toe, in addition to having the best natural massage performance, can promote blood circulation of the whole body blood circulation system, increase replacement, increase fat loss, promote the development of muscles of limbs, abdomen, thighs, back … strengthen internal organs function, enhance the body’s resistance.

When you are swimming, the water provides the resistance your muscles have to fight against as they kick and stroke to propel your body across the pool. In fact, water is more resistant than air and land, so your muscles have to work harder to move you through water than they do to move you through the air or across the land. Doing each stroke properly not only lengthens and stretches the muscles used, but the repeated movement to stay moving through the water helps you develop muscle endurance as well. The result is more toned muscles throughout your body.

If you want to fix some parts of your body, swimming!

Targeted weight loss is impossible, alas, and hormones, genetics and stress all play a role in how fat accumulates in certain areas, but what you can do is add lean muscle mass in problem areas, ensuring that when you do lose those last stubborn pounds your body will be healthy and toned. And swimming is actually one of the best sports both for overall health (because it provides simultaneous cardio, strength, and flexibility benefits) and for toning (because it’s a full-body workout that addresses your arms, legs, and core, regardless of which stroke you use). Certain strokes do emphasize different muscle groups, so if you want to focus on specific problem areas you can add targeted workouts:


All swim strokes engage your shoulders, biceps, and triceps. If you want to do extra arm work, add some pull drills using a pull buoy and paddles.


Swimming gives your glutes, quads, hamstrings, calves, and ankles a workout. Breaststroke, in particular, tones the inner thigh. For additional leg (and ab) toning, try incorporating a kickboard into your workout.


All strokes tone your upper back and chest, and the core work will also help trim your waistline. The twisting motion of the freestyle and backstroke tones the abdominals and lower back, while the breaststroke and butterfly tone the chest and back.

Which stroke helps tone the legs the most?

Within 04 strokes, breaststroke is the one that helps tone your legs the most. Breaststroke is one of the traditional swimming styles, simulated by the swimming movements of the frog while underwater. Breaststroke is a pretty easy swim, for beginners to practice. Swimming frog not only helps swimmers have skills to protect themselves safely in the water but also helps support weight loss, especially tapering the legs, thighs, calves, toning muscles, preventing sagging.

Benefits of breaststroke to health

Movements in breaststroke technique mainly on the back foot and arm forward. Therefore, it will have an unexpected effect on the spine and developing skeletal system to improve the height as desired.

Every day swimmers should swim the breaststroke for a period of 30-60 minutes, and at least 3 times per week to help the body reduce the risk of stroke, diabetes, or heart …

Breaststroke is a type of swimming that regularly operates a combination of spending in all parts of the body, greatly reducing the risk of injury, especially for limbs, joints and muscles, thanks to the support of water.

In addition, not only has certain effects on the body, helping you have a healthy body, people with rough legs can seek the help of this type of swimming.
Breaststroke not only does not make the legs big but also helps your legs slimmer due to the thrust and frequency of underwater walking.

In conclusion, swimming is not only beneficial in achieving a healthy body. It also helps us to repair the parts of the body we don’t like. What are you waiting for without jumping into the water to do a few laps?

Source: Will Swimming Make Legs Slimmer? Click To Find Out!

5 Basic Rules Of Swimming For Junior This Summer!

In hot weather, people will surely rush to swim. There is nothing better than being immersed in cool water. However, drowning can happen to anyone, whether you know how to swim or being an excellent swimmer, including adults and even children. So, you must understand the rules of swimming in order to avoid all possible bad situations.

First, you must know 5 Basic Rules of swimming:

1. Water Comfort:

  • Being comfortable in the water
  • Spending time in a shallow pool or wadding in the ocean

2. Breath control:

  • Water entering the nose and mouth when you’re a novice swimmer
  • Exercise such as drawing a breath, submerging, blowing bubbles and then resurface for another breath
  • Specific breathing techniques for different stroke

3. Floating:

  • Keeping your body horizontal position in the water 
  • Not a difficult skill, since human are naturally buoyant
  • Require a few techniques

4. Kicking:

  • Provides propulsion through the water
  • Also used in treading water, which is the process of remaining in one place while keeping your head above the water line
  • Kickboard, flat flotation devices made of foam or plastic that support the swimmer’s body
  • Allow you to focus solely on your kicking technique without worrying about staying afloat

5. Stroke:

  • The arm movements used to pull the body through the water
  • Front Crawl (Freestyle), Backstroke, breaststroke, butterfly: each stroke use different body positioning, breathing techniques and arm movements
  • Best learned when training with a qualified coach

Different techniques of 04 stroke

Butterfly stroke

The swimmer must remain on the breast at all times with synchronized arm and leg movements. Arms must recover clear of the water and enter the water together In front of the swimmer. Legs must remain together throughout the stroke and only vertical motion is permitted. Any separation of the legs or horizontal movement is considered illegal and thus subjects the swimmer to disqualification.

At the start of a race, swimmers dive in and are permitted as many fly legs kick as they want, subject to the head breaking the surface of the pool before the 15m point. At the turns and at the end of the race, swimmers must touch the pool wall or timing pad with both hands simultaneously.


Here arms and legs follow a circular motion and must remain synchronous at all times. Swimmers must remain on the breast at all times and must stay flat in the water. If the body twists slightly, this will throw the legs off of a horizontal plane, resulting in what is termed a screw kick, resulting in a disqualification. At turns and the finish, a touch must be made with both hands, at the same time.


Swimmers must remain on their back at all times, except for when performing a turn. Here the swimmer may turn to their breast and initiate a turn immediately, leaving the wall on their back. Any time spent on the breast heading towards the wall is not allowed and if spotted by the turn judge will result in disqualification.

As with butterfly stroke, swimmers must break the surface of the water before the 15m mark. At the finish, it is normal for the swimmers to duck under the water to gain an advantage. This is acceptable, providing a part of the body is above the water at the time of touching the wall.


This stroke is generally considered the fastest stroke, although for some stronger swimmers, butterfly stroke may be quicker. Freestyle is pretty much anything goes and there is nothing to prevent swimmers from performing backstroke or butterfly during a freestyle race, as long as the whole race uses the same stroke. Swimmers must touch the wall at the turns and the finish, with the most common rule infringements being not touching the wall, or coming up in the wrong lane from the turn.

One additional event for the swimmer is the individual medley event. Here four strokes have swum in order, butterfly, backstroke, breaststroke and freestyle. Each stroke will be swum for 25% of the race with the freestyle stroke being anything that hasn’t already been swum. At the end of each stroke, it is important to perform the finish for that stroke, so for instance at the end of the butterfly stroke, a two-handed touch must be made before starting the backstroke. A common error is to perform a tumble turn between strokes, thus not satisfying the finish for the stroke, resulting in a disqualification.

Each stroke requires different techniques, the best for your safety is to master at least 1 of 04 strokes to avoid a bad situation that could happen. If there is something bad happen, you can use that stroke you swim best to stay survive.

Hope you will have a joyful summertime and be safe!


What are the basic rules for swimming?