People swim in the water, paddle with two arms, kick with two legs at the same time, and all the muscles of the whole body participate in sports, which can make the muscles of the whole body get a good exercise. In addition, when swimming, because the density (in other words, resistance) and heat transfer performance of water are greater than that of air (the heat transfer coefficient of water is 26 times greater than that of air, that is, at the same temperature, the human body can dissipate heat in water more than 20 times faster than in air, which can effectively consume heat), so the human body consumes more energy in water than on land. 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.

1, step on the bike backwards.

Hold up your ass with the strength of your waist and step with your feet in the air. Pay attention to the position of your hands, keep your hands parallel, help your body balance and support, and avoid sports injuries.

Step 2 kick and lift your hips

Don't kick back too quickly. Try to reach your limit, then pause for 5 seconds and return to your original position. Do 10- 15 times at least every time.

Step 3 Squat and swing your legs

Like squatting, the front side of the thigh will be very sour. At this time, you can add a slight swing of the inner and outer thighs to exercise the muscles of the inner and outer thighs, a total of 5 times, each time 1 minute.