How to do the warm-up exercise of swimming? Swimming is also a very common exercise in life. It is popular because swimming not only has the function of fitness, but also can keep fit. Let's learn how to warm up by swimming.

How to do a good job of warm-up exercise in swimming 1 Warm-up exercise is an essential means for the functions of body organs and systems to quickly transition from quiet state to working state. Careful preparation can improve the excitability of nervous system, overcome the inertia of internal organs such as breathing and blood circulation, improve the level of energy metabolism, and make the body function active in advance to meet the needs of exercise.

The amount of warm-up activities can be determined according to the temperature, and generally the body should sweat slightly. After entering the water, swimmers can also do some breathing exercises in the water to adapt to the water environment more quickly.

Generally, you can do jogging, unarmed exercise, stretching muscle ligaments and swimming imitation.

Whether it is an open-air swimming pool or an indoor swimming pool, girls who love beauty should wear waterproof silicone swimming caps. Because there is a lot of disinfection residual chlorine in the swimming pool water, it will cause the loss of water and nutrition in the hair, so everyone will feel a little astringent after swimming.

The activities of neck, shoulder, waist, hip, ankle, elbow and wrist should be strengthened, especially in the parts with heavy burden.

Preheat the muscles and ligaments in all parts of the body, especially the knees, calves and arms, so that it is not easy to cause cramps when entering the water, which can reduce the occurrence of dangerous situations. In addition, warm-up exercises can reduce more calories in water.

Everyone knows very well how to do warm-up exercises in swimming. Speaking of swimming, it is a very common sport in life. Everyone clearly knows the necessity of warm-up exercise. In order to make your body better adapt to this exercise mode, friends who like swimming must study hard.

How to do warm-up exercises in swimming II. Stretch the shoulder muscles.

1. If you don't warm up before swimming, you may suffer from swimming shoulder.

When swimming, whether you are a beginner who likes swimming or an experienced swimmer who can swim for thousands of meters at a time, you should pay attention to warm-up and proper exercise in advance to avoid hurting your shoulders and suffering from "swimming shoulders". The so-called "swimming shoulder" is actually a rotator cuff injury, which belongs to a common sports injury and is more common in people who often swim, so it is commonly known as "swimming shoulder".

Clinically, this problem is more likely to appear in swimmers. This is because some experienced swimmers rely on their good skills, pursue speed and challenge their endurance. They swim for too long, so they are more likely to get injured. In addition, if you don't do warm-up exercises before going into the water, don't relax your joints, and swim incorrectly, it will also lead to injuries.

Therefore, it is best to warm up for about 10 minutes for swimming, so that the body can be fully stretched and the exercise time can be controlled within 1 hour. Exercise step by step. It's good to challenge yourself, but don't compete with yourself too much.

2. Warm-up exercise of shoulders before swimming

(1) Turn the head back and forth, left and right to stretch the neck muscles, and repeat 10 times.

(2) One arm turns back around the shoulder, and then both arms turn around the shoulder at the same time.

(3) One hand extends to the opposite shoulder through the back of the head, with the elbow tip upward, and the other hand holds its elbow and pulls it to the opposite side. Switch arms. Say it again.

Second, stretch the waist and abdomen muscles.

1, breaststroke, butterfly and other waist and abdomen strength are very important.

In swimming strokes with waist and buttocks as the axis, such as breaststroke and butterfly, waist and abdomen are the starting point and source of leg force, and the strength of waist and abdomen directly affects the premise of coordination between hand movements and leg movements in swimming. Hands and legs move back and forth with the waist and abdomen as the fulcrum. The strength and duration of the waist and abdomen directly affect the correctness of swimming technical movements to avoid deformation. Strong waist and abdomen strength can effectively bring the strength of leg movements and maintain the streamline of lower limbs.

So before swimming, strengthen the exercise of waist and abdomen strength. Of course, the warm-up of the waist and abdomen muscles is indispensable, which can make the body better enter the state of exercise.

2. Warm up your waist and abdomen before swimming

Lift one arm, bend to the opposite side and stretch as far as possible. Switch arms. Repeat.

Third, stretch the leg muscles.

1. Stretching your legs before swimming can avoid cramps.

First of all, the thigh style of freestyle and backstroke is whipped up and down, and only breaststroke is a pedal clip. The former can make legs longer, while the latter uses quadriceps more, so it is very effective for strengthening leg strength. So it is very important to do leg stretching and exercise before swimming.

More importantly, warming up before swimming can avoid leg cramps and reduce the danger. When swimming, cramps often occur in the calves and toes. Before swimming, you should make necessary preparations, and you can stretch and massage the parts that are prone to cramps properly. In addition, shower with cold water or pat your body and limbs with cold water before entering the water to adapt your body to low temperature.

2. Warm up your legs before swimming

(1) Sit on the ground with your legs together, straighten your body forward, touch your toes with your hands forward, hold them, and repeat.

(2) Sit on the ground with your legs straight, bend your body to one side, make your face rest on your knees, and repeat on the other side.

(3) Sit on the ground with one leg straight forward, one leg bent backward, the trunk stretched forward, and then leaned back. Repeat several times and change the other leg. At the same time, gently turn your ankle.