We all know that swimming is a good way to lose weight, especially in summer, when it is hot, you can feel cool and comfortable in the water. Let's share the correct weight loss posture of swimming with you and learn together. When swimming, water consumes more energy than land because its density and heat transfer are greater than air. These energy supplies are supplemented by consuming sugar and fat in the body. Regular swimming can gradually remove excess fat from the body without getting fat. Therefore, swimming is one of the effective ways to lose weight. The most fat-burning swimming style is 4 1, and the back extensor will exert more force and stretch the back muscles, which is very effective in eliminating excess fat in the abdomen, making the abdomen no longer slack, exercising the elasticity of the legs and waist, and making it firm. 2. Breaststroke can eliminate the fat inside the thigh because the thigh is fully extended and contracted during swimming. If you strengthen training every day, after a big summer, you will obviously find that your thighs are no longer relaxed and become much stronger. 3. In freestyle, the biceps brachii and triceps brachii of the upper arm exert more force, which can effectively exercise the arm muscles, at the same time, it can also promote the improvement of the shoulder muscle strength, make the arm lines symmetrical and beautiful, make the hip muscles firm and elastic, and repair the leg lines. 4. butterfly butterfly moves the body with the waist and strokes the arms inward, which is similar to doing chest expansion. Exert more force on pectoralis major, abductor dorsi and rectus abdominis, and the exercise effect is also the best. People who swim in this position for a long time can eliminate the fat around the waist and make the waist soft, firm, slender and beautiful. Precautions for swimming in summer 1. Warm up before swimming. Although swimming can reduce the burden on the body, if you swim too fast and too hard, you may get hurt! In order to avoid injury while swimming, remember to do warm-up exercises before going into the water. 1. Stretch your arms and rotate your shoulder joint forward and backward respectively. 2. Keep your arms straight to the top of your head, cross your fingers, press your arms up, and stretch your upper body left and right. 3, feet to the left and right, respectively, bend your knees leg press. 4. Stretch one leg forward, bend your knees with the other leg, keep your forefoot off the ground, and follow the ground with your feet, then do the leg press. 5. Cross your hands and fingers, gently turn your wrist, touch the ground with your toes, and turn your foot joints. Second, avoid swimming before and after meals. Swimming on an empty stomach affects appetite and digestive function, and also causes dizziness and fatigue when swimming. Swimming with a full stomach will also affect the digestive function, and it will also cause stomach cramps and even vomiting and abdominal pain. Third, avoid swimming after strenuous exercise. Swimming immediately after strenuous exercise will increase the burden on the heart; A sudden drop in body temperature will lead to weakened resistance and cause colds, pharyngitis and so on. Fourth, women should avoid swimming during menstruation. During menstruation, the resistance of female reproductive system is weak, and swimming is easy to make germs enter the uterus, fallopian tubes and other places, causing infection. Don't forget to do the finishing exercise after exercise. Just like warm-up exercise, you need to do some simple and easy actions to relieve your physical condition after exercise. Although the physical burden brought by water sports is not great, all sports will make muscles and cardiopulmonary functions tense. Doing some weight-loss exercises at this time can repel fatigue factors and restore physical strength, so that the body can gradually adapt to it, and it will not feel very hard to do sports in the future. You can stand on the wall with both hands, stretch your legs backwards and gently stretch your leg muscles. You can also lie on the ground, stretch your legs and arms forward, and then bend down to stretch your back muscles. Swimming like this burns fat, and swimming like this is the best way to lose weight. Friends who like swimming come and join us in the water.
How to lose weight by swimming! ! !
Swimming is a whole-body exercise, which can not only lose weight, but also improve your cardiopulmonary function and exercise almost all your muscles, especially adhere to regular intensive training. A few months of hard work can make you "reborn". In the water, people's bones are fully relaxed, and they can have the opportunity to "stretch", which is very beneficial to maintaining a tall and straight figure. For growing teenagers, regular swimming exercise can make you grow into a "tall man".
(1) Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. With the same touch, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.
⑵ It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.
⑶ You can enjoy the natural service: when swimming, the buoyancy, resistance and pressure of water are excellent for human body, and can also play a cosmetic role for skin.
The resistance of people moving in water is 12 times greater than that on land. When their hands and feet move in the water, you will definitely feel strong resistance, so the muscles of back, chest, abdomen, buttocks and legs can be well exercised in swimming. The well-defined muscles of swimmers are the best evidence. Swimming is also an intense sport. The heat transfer speed of water is faster than that of air, which means that people will lose heat quickly in water, and swimming will consume a lot of heat. Excess body fat will also "dissolve in water" quietly.
In order to get a good exercise effect, you need to exercise in a planned way: beginners can swim for 3 minutes in a row, then rest for 1-2 minutes, and swim twice for 3 minutes each time. If you don't finish it with great effort, you can enter the second stage: swim continuously at an average speed of 10 minute, rest for 3 minutes, and do three groups at a time. If you still feel relaxed, you can start swimming for 20 minutes at a time until it increases to 30 minutes at a time. If you feel that the intensity is increasing too fast, you can follow your own acceptable rhythm. In addition, swimming consumes a lot of energy, so it is best to do it every other day to give your body a recovery time.
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. For thin people, swimming can actually make them gain weight, because swimming exercises muscles and increases their volume and weight. It can be said that swimming can make fat people swim thin and thin people swim fat, which can make everyone have a smooth line.
In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents.
Which part of swimming can lose weight best?
If the posture is correct, freestyle is very effective for reducing stomach. . As for the shoulder widening, breaststroke is a little bit, that is, rowing outward, the pelvis may also increase. For girls, it's best to keep fit and freestyle. Also, in water, most places can lose weight, after all, water is all-round. Both hands and legs work hard, so they can also lose a lot. When swimming, the body is directly immersed in water, which not only has great resistance, but also has very good thermal conductivity and fast heat dissipation, so it consumes more heat. Good weight loss effect. I hope I can help you.
Is swimming the best exercise to lose weight?
Swimming is an exercise based on aerobic metabolism in the special environment of water. Because the pressure, buoyancy, resistance and thermal conductivity of water are different from those of land, when people move in different ways in water, the effects are also different from those of land. It can increase energy consumption, reduce body fat accumulation, inhibit fat cell accumulation and accelerate fat metabolism, so that more energy can be emitted in the form of heat, especially time roaming, which mainly comes from fat, thus enhancing the direct effect of weight loss, speeding up weight loss and achieving the goal of health.
In addition, no matter how to lose weight on land, the body may bear a heavy burden due to gravity, which is easy to cause sports injuries to lower limb bones, joints and other organs that support sports. Because of the buoyancy of water, most of the weight of obese people is offset by the buoyancy of water, which makes people exercise in near weightlessness, greatly reducing the heavy burden of lower limbs during exercise and reducing the occurrence of sports injuries of lower limbs and waist. The pressure, resistance and buoyancy of water are also excellent for the human body, and the burden on the cardiovascular system will not be too great.
Weight loss in water: When you exercise in water, you will consume more energy at the same intensity and time than when you exercise on land, because the thermal conductivity of water is 28 times that of air at the same temperature. The energy consumed by people staying in 12 degree water for 5 minutes is equivalent to the energy consumed by staying in 20 degree water for 15 minutes. The longer they stay in the water, the greater their immersion and the more energy they consume.
Speed and strength to lose weight: when people exercise in water, the resistance of water is 12 times that of air, and the speed of swimming is directly proportional to the resistance. The faster the speed, the greater the resistance and the greater the energy consumed. The longer the distance, the more energy is consumed; When swimming, the water temperature is low, so the requirement for heat is high. Therefore, the longer the swimming distance, the lower the proportion of team consumption, such as: swimming at 100 meters, the energy consumption is 420 kJ; Energy consumption of 200 meters is 588 kilojoules; 400 meters consumes 840 kilojoules of energy. After swimming for 45 minutes, swimmers usually lose 300 ~ 190g. If they swim at a speed of 40m/1 min for 45 minutes every day, they can consume 25 12kJ of calories and lose 0.0854kg of fat. You can lose 2.54 kilograms of fat every month. In addition to the fat added from food, you can gradually consume excess fat in your body.
Precautions for swimming to lose weight: There are many reasons for obesity. The pace of modern life is accelerating, and people lack exercise time, which leads to obesity; Social competitive pressure and obesity caused by family inheritance; With the progress of society, there are more and more ways to lose weight, including dietotherapy, medicine, acupuncture weight loss, surgery and exercise. Swimming, as the best choice for exercise to lose weight, should pay attention to the following points in order to achieve better weight loss and fitness effects:
1, swimming to lose weight should adhere to long-term exercise: fat is not accumulated in one day, and weight loss should be gradual and have a certain time base. It is not good for health and weight loss.
2, swimming to lose weight exercise should pay attention to the right amount: we must start from a small amount of exercise, gradually increase the intensity and load of exercise, do not rush to achieve success, so as not to cause physical fatigue or sports injury.
3, swimming to lose weight should pay attention to diet: combined with diet can achieve good results. If you just exercise and don't adjust your diet, you won't lose weight or even increase because of the increase in exercise. Or malnutrition caused by increased exercise and intensity, are not conducive to health.
In a word, water exercise is good for health, improves heart and lung function, can effectively enhance physical fitness, improve basic activity ability, is not easy to cause sports injuries, is simple and easy to operate, is suitable for all kinds of people, and is also conducive to eliminating bad psychological states such as fatigue, tension, anxiety and loneliness. It is a good method for swimming to lose weight and keep fit.
Which swimming position loses the most weight?
It is said that butterfly stroke can consume the most fat, but breaststroke can modify the lines and make your thin body look even and beautiful. I don't know if what my former swimming coach said is true or not, but don't try to swim backwards without any effect and waste your time.