Introduction to swimming posture
First, breaststroke is most suitable for patients with low back and leg pain.
In fact, breaststroke mainly depends on the waist, abdomen and legs. At the same time, breaststroke needs shoulder and back strength when breathing, and the muscles of shoulder and back are exercised. Therefore, people with low back and leg pain are suitable for breaststroke posture. Because the leg movement of breaststroke is mainly completed in two parts: holding water inward and kicking water outward, which will increase the burden of knee ligament and knee joint friction. In addition, breaststroke is like drawing a circle, and the legs are connected by pedals, so long-term breaststroke will aggravate the deformity of both legs in patients with type B legs.
Second, the butterfly stroke is big and not suitable for rehabilitation.
Butterfly stroke mainly depends on the waist, abdomen and upper limbs, and the main movements are accomplished by whipping the upper limbs outward, backward and downward and waving the trunk. Physical movements are relatively large and not suitable for rehabilitation. Long-term butterfly stroke is not suitable for patients with low back and leg pain or lumbar disc herniation because of the long-term stress on the lumbar spine.
Thirdly, backstroke is suitable for patients with cervical spondylosis.
Backstroke mainly relies on the waist and abdomen to keep the trunk balanced, the shoulders are rotated repeatedly and the legs are alternately whipped up and down to complete the main movements. Because the neck is in a backward posture and the cervical facet joints are exercised during backstroke, it is more suitable for patients with cervical spondylosis to do backstroke. But backstroke requires a lot of shoulder movements and leg strokes, so backstroke may bring? Swimming shoulder? 、? Sports injury diseases such as swimming and trampling.
Fourth, freestyle is not particularly particular.
Freestyle relies on paddling and kicking to generate propulsion, and the trunk also maintains a certain tension. In the rotation of the body, it can effectively exert the strength of trunk muscles and reduce the resistance, so freestyle has the characteristics of fast swimming speed and fast departure.
The benefits of swimming
First of all, swimming can improve the flexibility of the body
Swimming requires people to stretch, curl up, turn around and paddle in the water. Their feet act as fins and generate forward propulsion by pedaling. In the process of paddling, repeated stretching helps to improve the flexibility and flexibility of the body, so office workers who often sit in offices and elderly people with joint diseases may wish to try swimming.
Secondly, swimming helps to burn fat and lose weight.
Everyone knows that swimming can lose weight, but do you know that the effect of swimming is the same as running on a treadmill, and if you choose the right swimming posture and intensity, the effect of swimming is even better than running. Take swimming 10 minute as an example, breaststroke can burn 60 calories, backstroke can burn 80 calories, freestyle can burn 100 calories, and butterfly can burn 150 calories. In contrast, running 10 minutes can only consume 100 calories. You can tell at a glance which is better or worse.
Swimming helps to relieve stress and depression.
Endorphin is a kind of hormone that makes people feel good, which can improve people's mood, while swimming can effectively stimulate the secretion of endorphins and help people relieve the pressure of daily work and life. Besides, swimming can make people fully relax like yoga. If combined with regular deep breathing, the effect will be better. At the same time, swimming can calm people down, eliminate external interference, become more focused, and naturally reduce people's tension and depression. Related studies have confirmed that swimming can also help restore brain function damaged by stress through a process called hippocampal nerve regeneration. So, if one day you feel out of shape, you might as well put on your swimsuit and jump into the pool to release your emotions!
Swimming can make people smart.
Yes, exercise can improve people's mental state, but can swimming really make people smart? Researchers from Australia studied a group of children who took part in swimming training courses, and took another group of children who did not learn swimming as the control group. The results show that children who often swim are faster and better than the control group in mastering language, learning to ride bicycles, building self-confidence and physical development. In addition, because swimming needs to calculate the swimming distance repeatedly, people who swim frequently are also better at arithmetic!
Five, swimming can shape muscle lines and enhance muscle strength.
People can strengthen their muscles by swimming. Running can improve the strength of people's legs, while swimming requires the coordinated efforts of muscles in all parts of the body, so the muscles of the whole body can be exercised. Push your legs back, pull your arms, stretch and contract your back, tighten your abdomen, increase your leg strength and keep your hips stable. These basic swimming movements make every muscle of the whole body excited, which not only enhances the strength, but also avoids the possible consequences of muscle asymmetry caused by the movement of equipment.
6. Swimming can improve bones.
Once upon a time, many people were right. Swimming can improve bones? This view is sneered at, and it seems that only weightlifting exercises can achieve this goal. However, a study published in the Journal of Applied Physiology supports this view. Because there are some moral controversies in the direct bone examination on human body, the researchers take mice as the research object and divide them into three groups: running group, swimming group and control group (no exercise). Research shows that running can improve bone mineral density. Compared with the control group, swimming group performs better in bone mineral density and thigh bone weight. Obviously, if you want healthier bones, swim!
Swimming can reduce the risk of inflammation.
As we all know, swimming helps to enhance myocardial function and improve cardiovascular health. Related research further confirms that aerobic exercise such as swimming helps to reduce the risk of inflammation, thus preventing diseases such as cardiac atherosclerosis caused by it. In addition, reducing the inflammatory risk of the whole system can also alleviate the deterioration of many other diseases, with many benefits.
Eight, swimming can alleviate exercise-induced asthma.
Nothing is more sad than breathing difficulties during exercise! Compared with the gym with dry air or outdoor exercise full of pollen, people can breathe humid air and improve their respiratory function when swimming. Studies have confirmed that swimming can not only relieve asthma symptoms, but also fundamentally improve lung health. The most typical example is South Korean swimmer Park Tae hwan, who suffered from asthma when he was a child. Later, his parents asked him to practice swimming to help relieve his symptoms. As a result, I not only lost my asthma, but also became an Olympic champion, killing two birds with one stone!
Swimming can prolong life.
Everyone knows that exercise can improve health and prolong life, but research further confirms that swimming is the best in both aspects. Researchers at the University of Southern California followed 40,547 men aged 20-90 for 32 years. The results show that the mortality rate of men with swimming habits is nearly half lower than that of men who often run, walk or don't exercise. It can be seen that swimming is definitely a good way to live longer!