1, warm-up exercise should be done before swimming in the water, otherwise it will easily cause sports injuries. You can do head exercises, shoulder exercises, leg press and stretching exercises to pull up joints.

For the novice, the first thing to do is to overcome the fear of water. We can practice floating in the water by the pool and feel the buoyancy of the water. You can also find a coach to learn a standard swimming stroke, which is conducive to shaping. The basic requirements of swimming action: the rower's legs are still, then the legs are closed, the arms are extended first and then the legs are kicked, then they are straightened together and float for a while.

3. Relax, grasp the breathing and rhythm in swimming, and your endurance will last longer.

Generally speaking, freestyle (crawl) is the most suitable for endurance training, because freestyle is the fastest and labor-saving, which can meet the requirements of increasing exercise. Compared with the other three swimming styles, freestyle has the greatest strength plasticity, and its fast and slow athletes can master and adjust it at will according to their own needs, so freestyle is the first choice for endurance training.

5, swimming exercise time is not easy too long, just swim for 20 minutes, of course, swimming is effective.

6. Generally, the length of each swimming exercise is about 2,000 meters to 2,500 meters. If you insist on 3 to 5 times a week for 3 months, you can have a good slimming effect.