Swimming body must choose to swim

   

Swimming is undoubtedly the favorite fitness method for everyone in the summer. It can also enjoy coolness while exercising. It is the preferred sports item for shaping the body of the girl's summer. However, in different swimming strokes, the positions of the muscles are also different. If you want to swim, you must choose the right stroke. In response, the reporter interviewed senior fitness instructor Lin Zhanghua and asked him to analyze the different roles of different strokes. If you want to swim through the crush, you may wish to understand before you learn to swim in which part you need to exercise, and then choose the right seat for the right seat.

Freestyle: When practicing freestyle, the biceps and triceps of the upper arm must use more force, so the freestyle can make the lines of the arms even and beautiful. The “butterfly arm” crush can use this swimming posture to shape the arm lines. In addition, the freestyle can also make the hip muscles become firm and elastic, and also have a certain effect on improving the strength of the shoulder muscles.

Butterfly stroke: Inward arm stroke, similar to chest movement, you can exercise to pectoralis major, latissimus dorsi. At the same time, the butterfly strokes the body with the waist, and long-term swim in this position can help eliminate the fat in the waist and shape the beautiful lines of the waist.

Breaststroke: The breaststroke is mainly a clip action. Unlike the freestyle or backstroke in which the water is splayed, the thighs must be fully deployed and contracted during breaststroke. This action is more of a use for the quadriceps of the thighs, thus strengthening the legs. Strength, is conducive to the elimination of the medial thigh fat. If you train intensively every day and swim for a summer, you will find that the thighs no longer relax and become much stronger.

Backstroke: The latissimus dorsi exerts more force when backstroke, and can stretch the back muscles. For white-collar workers in sedentary offices, backstroke is good for soothing back pain and other symptoms. In addition, when the backstroke is performed, the body should be turned on both sides like a rolling log, which can not only reduce the resistance but also give full play to the strength of the large torso muscle group. This is effective in removing excess flesh from the abdomen, making the abdomen no longer loose, and exercising the elasticity of the legs and waist to make it strong.

Strengthen the training before swimming

Lin said that many people will find that they have no pain in their waist and legs after swimming for two rounds. That was caused by the inability of physical strength. Therefore, it is recommended that you strengthen the strength training of the arms, waist, and legs before swimming.

Exercise arm strength: Do 20-30 push-ups or lift dumbbells every day. The weight and amount of exercise vary from person to person.

Exercise waist and abdominal strength: Do core exercises such as sit-ups and push-ups. The amount of exercise varies from person to person.

Exercise leg strength: weight training or no heavy squat, lunge and other leg training, the amount of exercise varies from person to person.

After swimming, we must pay attention to these points

Do not immediately take a bath. Your body has not returned to normal and you should not take a bath immediately, especially if you take a hot bath. Elderly people or obese people can't take hot baths immediately after exercise. If you take a cold shower immediately after swimming, the skin will be suddenly stimulated, the blood vessels will immediately contract, the blood circulation resistance will increase, and the body's resistance will decrease. A hot shower will continue to increase the blood flow in the skin, leading to insufficient blood supply to the heart and brain, light dizziness, severe collapse of shock , but also prone to induce other chronic diseases. Therefore, after a swim, take a full minute and then take a bath.

Do not drink too much water will increase the gastrointestinal burden, so that the dilution of gastric juice, which will not only reduce the bactericidal effect of gastric juice, but also affect the digestion of food. Drinking too fast can suddenly increase the burden on the heart and may even lead to heart failure, chest tightness, and abdominal distension .

If you do not smoke, your metabolism will speed up. If smoke causes a large amount of smoke to enter the body, the body needs a lot of oxygen after exercise, and it is more vulnerable to carbon monoxide and nicotine. At the same time, the lack of oxygen in the body will also affect physical recovery and make people feel more tired.

 

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