Swimming is one of the best aerobic exercises. Only by swimming correctly and scientifically can we achieve the effect of keeping fit. So what warm-up exercises do you need to do for swimming and fitness? The following warm-up exercises can help you swim safely and lose weight.

Warm-up exercise of swimming fitness: brushing your teeth

Sitting on the bed naturally, the left hand can also be changed to the right hand and combed back from the forehead with a wooden comb. As before, count the breaths, inhale 1- 10, exhale1-20, * * 180 times. It takes about 20-25 minutes to complete the above exercises. I feel warm in cold weather, and I sweat slightly in hot weather.

Warm-up exercise of swimming fitness: rotating arms

Stand with your feet on your shoulders, straighten your arms left and right, turn back and forth, and count your breath at the same time. Inhale 1- 10, exhale 1 1-20, *** 180.

Warm-up exercise of swimming fitness: squat and bend over

Stand with your feet flat on your shoulders, straighten your hands forward, squat and stand up, count your breaths, squat and inhale, stand up and exhale, ***50 times; Then turn your hands and stretch horizontally to the left and right, then squat and stand, count your breaths, and do it 50 times as before. When you stand up, your upper body leans back slightly and tightens your abdomen. Then the hook bent into an arch. Bend down like a chicken pecking rice. When bending down, keep your hands straight down, keep your fingertips as close as possible to your feet or the ground, count your breaths, inhale downwards and exhale upwards, *** 100 times;

Warm-up exercise for swimming fitness: * * abdomen

Stick the palm of your hand on the navel, rotate vigorously clockwise * * *, and chew with your teeth at the same time, with the tip of your tongue touching the upper jaw. Swallow when saliva fills your mouth, and breathe every * * *, with 1,/kloc-0 1- 10/0 for inhalation and10 for exhalation. ...

Warm-up exercise for swimming fitness: relax your knees

On the supine bed, the left leg is straight, and the right leg is flexed and stretched. The method of knocking teeth is as follows: count the previous breath, with the number of stretching legs for inhalation 1, and the number of bending legs for exhalation 100 times; When extending the leg, the foot plate is straight, and when bending the leg, the calf is close to the thigh; /kloc-After 0/00 times, the left leg bends and stretches as before.

Warm-up exercise for swimming fitness: rubbing the soles of feet

Sitting on the bed, the left leg bends into a ""shape, and the five fingers of the left hand gather into a spoon shape, rubbing back and forth in the center of the right foot, namely Yongquan point. At the same time, rub your feet with your right finger and knock your teeth as before. Count the number of breaths, inhale 1- 10, exhale1-20, *** 180 times, and then rub your left foot as before.

Warm-up Exercise for Swimming Fitness: Kneading Shoulder Joint

Sit on the bed naturally, grab the left calf with your left hand and rub the left shoulder joint with the palm of your right hand. At the same time, knock your teeth forward, count your breath, inhale 1- 10, exhale1-20, *** 180 times, and rub your right shoulder with your left palm in the same way.

Warm-up exercise of swimming fitness: clap your hands and clap your legs

Stand naturally. Pat the biceps brachii, triceps brachii and shoulder joint of the left arm 100 times with your right hand, and count the breaths, inhale1-kloc-0/0, exhale1-20. After shooting the left shoulder joint, shoot the right arm with your left hand, as before. After shooting the right shoulder joint, bend over and pat the inside and outside of the left and right thighs 100 times from top to bottom, breathing as before.