What are the skills and precautions for swimming fitness? Let me give you a brief introduction.
Swimming helps to lose weight. Underwater movement, people moving on land, the resistance of water is much greater than that of air, so it consumes more and more at the same time. Naturally, it can effectively reduce excess calories in the body, and swimming to lose weight will not easily produce uncoordinated muscle blocks like other aerobic exercises. The focus is on the consumption of calories and fat and the smoothness of shaping body lines. Swimming has a unique fitness effect.
First, let's learn about swimming. Swimming is a whole-body exercise, which helps to improve your heart and lung function and can exercise almost all your muscles. Especially if you insist on regular intensive training, a few months of hard work will make you. Reincarnation? . In water, people's bones are fully relaxed and can have a chance to stretch? This is good for keeping a straight figure. Is it helpful for growing teenagers to insist on swimming regularly? Grow up? .
The density and heat transfer performance of water are greater than that of air, so swimming consumes more energy than other sports. The experiment shows that the heat consumed by staying in water at 12 degree for 4 minutes is equivalent to that consumed by staying on land at the same temperature 1 hour. It can be seen that under the same time and intensity, the heat consumed in water is much larger than that on land. The energy consumed in exercise is constantly supplemented by sugar and fat in the body, so regular swimming will gradually reduce the excess fat in the body.
Swimming weight loss skills
1, use the kick plate
Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
2. Fast short-distance swimming
Many people swim slowly and consume far less calories than fast short-distance swimming, but don't swim fast all the time, or your physical strength will be consumed too quickly. You can swim slowly first, then quickly, then slowly, then quickly.
Step 3 practice in different periods
Like the training of professional swimmers, swimming is divided into four sections, with interval rest 15? 30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim.
4. Go all out when swimming
Keep the heart rate at about 80% of the maximum heart rate. To ensure this standard, how many times do you jump against your pulse in every swimming cycle of 6 seconds, one after another? 0? Is the heart rate 1 min.
Expand reading: the fitness effect is better in different periods.
1, 6 o'clock in the morning: This time may be awake for the elderly, but it is difficult for young people to wake up. This time point is the high incidence of heart disease and stroke, the probability of heart attack is 40% higher than other times, and the probability of stroke is 50% higher than other times. So be careful not to get too excited at this time, and learn to adjust your emotions.
2. 7 am: Maybe many people don't understand that this time period is the highest time of the day. Due to gravity and other factors, the height of people at 7 am is not affected by gravity, and there is a relief period of several hours, so this is the highest time of the day.
3. 8 am: It is reasonable to have breakfast at this time. But before eating at this time, you can quickly put on tight jeans, because at this time, the waste in people's bladder and stomach has been excreted, and your weight is the lightest moment of the day.
4. 3 pm: Of course, if you are free at this time, hurry to play ball. At this time, your arm is the most powerful. If you are a golf enthusiast, you might as well play ball at this time.
5. 5 pm: Eating lunch is what you need to do at this time, so most of the energy in your body is consumed, so you need to eat some food in time to replenish your strength. At this time, it is best to choose some sugary food products, and it is best to chew slowly when eating.
Finally, telling male friends how to choose fitness depends on the advice of the fitness coach, so that not only can a certain part of their body be effectively exercised, but also they can exercise according to the time period to make their bodies healthier. But now the increasing pressure also makes men and friends have less and less time to exercise, which is also one of the reasons leading to various diseases. So I think men should squeeze out some time for moderate exercise, which can not only keep fit, but also hold their heads high? Handsome guy? The title of ""has attracted many people's attention. Why not?
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