What muscles does swimming exercise? What muscles does swimming exercise? Swimming is a common aerobic exercise in our life. In summer, swimming has also become the best way for people to cool off. Regular swimming is very beneficial to the body and is deeply loved and welcomed by people. What muscles do you know about swimming? What muscles does swimming exercise? 1 Swimming should exercise your whole body strength. Arm strength: Push-ups are a good exercise method and should be done 20-30 times a day. Lifting dumbbells is equally desirable. If there are no dumbbells at home, you can fill the finished beverage bottle with sand. Each bottle weighs 3 to 5 pounds. Waist and abdominal strength: Sit-ups are the most effective exercise. Leg strength: lunge squat, frog jump and vertical jump in situ are all good methods. Different strokes exercise different parts of breaststroke-leg strength. The thigh style of freestyle and backstroke is whipping up and down, and only breaststroke is pedaling. The former can make legs longer, while the latter uses quadriceps more, so it is very effective for strengthening leg strength. Butterfly chest muscle strength. In butterfly stroke, the arm strokes inward, which is similar to chest expansion. Exert more force on pectoralis major, extensor dorsi and rectus abdominis, and the exercise effect is also the best. Freestyle-arm strength. In freestyle, the biceps brachii and triceps brachii of the upper arm exert more force, which can effectively exercise the arm muscles and improve the shoulder muscle strength. Backstroke-back strength. When backstroke, the extensor dorsi will exert more force and stretch the back muscles. In addition, when backstroke, you need to lift your hips and slide, which is also an exercise for your hips. You can choose your favorite stroke, focus on strengthening the strength training of a certain part of the body, and also improve the swimming speed. Stretching should be done before and after swimming. In swimming, stretching is not only a good warm-up exercise, but also the best relaxation exercise suitable for swimming. It can protect you from sports injuries such as cramps and strains caused by swimming, and it can also relax the tight muscles all over your body. In other sports, stretching is also applicable. Exercise method: 1, leg muscle stretching. Sitting posture, feet together, knees outward and as close as possible to the ground, ankles with both hands, keep this posture, count to 10, relax, and then repeat for 3 times. 2, shoulder muscle stretching. First straighten one arm up, then bend the forearm to the back of the head, relax, grab the elbow from the back of the head with the other hand, and slowly pull it to the opposite side for 15 seconds. Through the above introduction, we now know which muscles to exercise in swimming, and also know how to exercise the muscles of the whole body through swimming. Usually, you can have targeted exercises when swimming, but you need to pay attention to safety and exercise with equipment when swimming. What muscles does swimming exercise? 2 Benefits of swimming First, swimming can improve the function of cardiovascular system. Swimming needs more energy to overcome the resistance of water, so as to speed up the heart rate and increase the cardiac output. After swimming for a long time, the heart volume increases with exercise, the myocardial contraction is strong, the quiet heart rate slows down, the stroke output increases, the blood vessel wall thickens, the elasticity increases, and the efficiency of the cardiovascular system improves. Secondly, swimming can improve the function of the respiratory system, because the pressure in the chest and abdominal cavity increases in water, forcing the respiratory muscles to breathe with greater strength. Therefore, regular swimming can increase the strength of respiratory muscles and improve the function of respiratory system. Thirdly, swimming can improve the ability of muscle system. Swimming is a whole-body exercise, and there are more muscle groups that can participate in metabolism and energy supply than other athletes. Although swimming can't build thick and bulging muscles, it can improve the strength and coordination of many muscles, especially the muscles of trunk, shoulder straps and upper limbs. Fourth, make the proportion of all parts of the body more reasonable, thus shaping bodybuilding. Fifth, the mechanism of swimming to improve body temperature regulation. Because the temperature of water is generally lower than the air temperature, frequent swimming can improve the ability of body temperature regulation, thus being more able to withstand the changes of external temperature. Sixth, swimming is a good exercise to lose weight. These are the benefits of swimming, in fact, the benefits of swimming are far more than these. As long as you check swimming regularly, you can experience the changes brought by swimming, so you might as well take part in swimming more in this hot summer. What muscles does swimming exercise? 3 benefits of swimming and fitness 1. Swimming can lose weight. We all use aerobic exercise when swimming in the water, so for some female friends, it is easy to lose weight through regular swimming exercise and reasonable dietary hygiene habits. 2. Swimming can increase weight. Some people may ask, why did you say you lost weight just now, and now you say you gained weight? In fact, for some people who are thin, if they do swimming and then cooperate with a reasonable diet, they will increase fat and muscle appropriately. 3. Reduce fatigue. Swimming floats on the water, so the buoyancy of the water will make your body float, and it is easy to eliminate fatigue. It is better to exercise in water than on land. There is resistance in the water. If an action is completed in the atmosphere and water at the same time, it takes more than 6 times more effort in water than on land. Then the water sports meeting will achieve the effect faster. 5, swimming is to overcome the resistance of water rather than gravity, muscles and joints are not easy to get hurt. 6. When swimming, the role of water makes it easy for limb blood to flow back to the heart and speed up the heart rate. Long-term swimming will make the heart more active and contract strongly. 7. Swimming can improve the thermoregulation function and prevent colds. Don't swim if you have a cold, or you will get myocarditis and other diseases.