Did you know that diving requires physical strength and mental stability? A lot of recreational divers often forget this. Training and maintaining a good physique is one of the essential factors in diving. It helps you conserve the air while underwater and minimizes the nitrogen build-up in the body to make your dive safer.Â
This article will show you the great exercises you can do to prepare for your dive.Â
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1. Calf Raises
Calves are often ignored, but they have a great impact when it comes to scuba diving. They are responsible for pointing your toes during finning. When not strengthened, it can lead to annoying cramps that might ruin your fun dive. We recommend calf raises while preparing for your dive, as it is a great way to strengthen your calves. Stand with your feet shoulder-width apart. Then slowly raise your heels and keep your knees extended but not locked. Hold it for one second, then lower your heels back to the ground, just like the original position.
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Plank is the foundational exercise for scuba diving. Why, you ask? Because it is great for strengthening your core and spinal column and improves your endurance, especially when you feel underwater pressure.
For the high plank, you will place your hands directly under your shoulders; make sure it is slightly wider than shoulder width. Balance your hands and toes into a push-up position and squeeze your glute to stabilize your body.Â
For the low plank, you will balance on your forearms and toes. You must lay your forearms on the floor with elbows below your shoulders. You can clasp your hands together if you cannot balance with flat palms.Â
Legs play a vital role in diving. They help you move, turn, or stay balanced in one position. We suggest you train your legs with the single-leg deadlift exercise. This workout strengthens glutes and develops strength in both legs for efficient finning. You must stand with your feet hip-width apart and parallel to do this workout. You can hold your kettlebell, barbell, or two dumbbells with your hands down in front of you. Keep your core engaged and your back straight. Lean forward in your hips and let your hands or weights reach down toward the floor as your other starts to extend straight behind you.Â
4. Overhead Press
The first thing that you need in carrying heavy gears is strong shoulders. And the overhead press is one of the workouts that can strengthen your shoulders easily. Start doing this exercise by standing in front of a weighted barbell. Hold it on your upper chest and front shoulders. Make sure you stand with your feet shoulder-width apart and engage your core. Press the barbell directly over your head until your arms are long with a slight bend in the elbows.