The slimming effect of swimming to lose weight
Hip rotation
Stand upright in the water, back against the wall of the pool, and hook the sink behind your hands. Stretch your left leg forward, raise it as high as possible, then swing to the left, then swing to the right, and return to its original position. Change your right leg, straighten it, and do the same thing. Do it repeatedly.
Jiatui
Lie on your back on the water, put your hand above your head and hook it to the pool. Put your legs together, then try to separate them, then put them together and cross them up and down. So close, separated, crossed and repeated.
jump
Standing in waist-deep water, hands akimbo, legs together. Jump forward every 60 cm, and then jump back to the original position.
squat
Stand in waist-deep water, inhale, squat, bend your left leg and straighten your right leg; Stand up and exhale. Change your leg and do it again. The movements are the same.
Knees
Lie on your back on the water, stretch your arms left and right, hook your hands in the sink and straighten your legs. Bend your knees at the same time, knee to chin, and then straighten. Do it repeatedly.
Pitch extension
Upright water, paddling with both hands; Lift your knees to your chest, then push forward so that your body lies on your back on the water; Continue to paddle with your hands, then lift your knees to your chest, then kick your legs back to make your body prone on the water. Do it repeatedly.
Draw water (from a well)
Holding the water badly, or bending over or leaning against the water, legs straight, knees together, ankles relaxed, tight but not stiff, legs alternately pumping water.
What should women pay attention to when swimming?
Swimming on an empty stomach affects appetite and digestive function. Therefore, you should replenish energy in time and eat something properly before swimming. If we don't eat, friends with poor physical fitness are prone to 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.
Swimming in water can exercise the muscles of the whole body and consume a lot of physical strength. So insisting on swimming can help us lose weight, paddling with both arms, kicking with both legs at the same time, and all the muscles of the whole body participate in activities, which can promote the muscles of the whole body to get a good exercise.
Especially the pectoralis major, deltoid, triceps brachii and upper body back muscles related to upper limb swing will become more developed.
At the same time, swimming is a periodic exercise, paddling and fetching water are alternately tense and relaxed, and long-term exercise makes muscles soft and elastic. Because of this, female swimmers often have plump and firm breasts, elastic muscles, well-proportioned figures and beautiful curves.
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.
Sunshine and air are also the main factors that make people healthy and beautiful when swimming. Proper sunlight can activate some sterols in the panel and convert them into vitamin D. Adequate vitamin D can promote the normal growth and development of bones and prevent rickets. Sunlight can also increase people's resistance to diseases, sterilize blood, increase metabolism and promote sleep. Fresh air will make people feel refreshed and full of physical strength.
1, 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.
2. 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.
3, 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.
Methods of eliminating water phobia
First, the reasons for being afraid of water
1. Choking water: I'm afraid of swimming because I choke on water when I'm sulking.
2. Drowning: People who are most afraid of drowning are those who accidentally fall down and can't swim or have children.
This kind of experience will remain in memory for a long time, which will hinder swimming teaching to some extent.
Second, eliminate the fear of water.
1. is to let swimmers learn to put their faces in the water.
2. Practice method: You can practice holding your breath on land first, and then practice pinching your nose and sulking in the water. When you can sulk in the water again, you don't have to pinch your nose for 3 ~ 5 seconds.
Third, the formula
Take a deep breath → pinch your nose → sink → let go of your hands 1, 2, 3→ stand up and blow your nose to prevent choking. You can also breathe rhythmically, take a deep breath → sink → exhale through the nose → spit on the upper surface → open your mouth to inhale, or exhale through your mouth. Those who have seen it will see: