1, swimming posture
1, freestyle: When practicing freestyle, the biceps and triceps of the upper arm need to exert more force, so freestyle can make the lines of the arm symmetrical and beautiful, and girls with "butterfly arm" can make more use of this stroke to shape the lines of the arm. In addition, freestyle can also make hip muscles strong and elastic, and also play a certain role in improving shoulder muscle strength.
2, butterfly stroke: the arm strokes inward, similar to chest expansion, you can exercise pectoralis major and latissimus dorsi. At the same time, butterfly stroke affects the body with the waist. Swimming in this position for a long time helps to eliminate the fat around the waist and shape the beautiful lines around the waist.
3. Breaststroke: Breaststroke is mainly kicking and clamping, which is different from freestyle and backstroke. When doing breaststroke, the thighs should be fully extended and contracted. This action uses more quadriceps, so it can strengthen the strength of the legs and help eliminate the fat on the inner thigh. If you strengthen training every day and swim down in a summer, you will find that your thighs are no longer slack and become much stronger.
4, backstroke: when backstroke, latissimus dorsi has a greater force, which can stretch the back muscles. For white-collar workers who sit in the office for a long time, backstroke is beneficial to relieve discomfort such as back pain. In addition, when backstroke, the body should turn to both sides like a log, which can not only reduce the resistance, but also give full play to the strength of trunk muscles. This is very effective for eliminating excess fat in the abdomen, making the abdomen no longer slack, exercising the elasticity of the legs and waist, and making it firm.
2, swimming weight loss effect
One of the reasons why girls can't lose weight by swimming is that they don't have enough exercise. When people choose to exercise to lose weight, they must do aerobic exercise to burn fat. Short-term exercise can only make people in anaerobic exercise stage. At this stage, people's energy consumption mainly depends on the decomposition of sugar, and they have not burned fat. Only by continuous exercise can the human body begin to enter the stage of aerobic exercise. At this time, you can burn fat, so as to achieve the effect of losing weight. Therefore, it takes more than 40 minutes to swim before you start to consume fat.
Experts believe that swimming 3-4 times a week, each swimming time 1 hour, is most beneficial to lose weight.
In the process of swimming to lose weight, every different movement has different beauty-breaststroke can exercise your chest, freestyle can aim at your shoulders, backstroke can exercise your back. No matter how you swim, your legs and hips can achieve very ideal exercise results. If you step hard enough and swim at a certain speed, you can still burn 1932 calories in an hour. Of course, you can also exercise your endurance by swimming slowly.
Experiments show that the heat consumed by people running in a standard swimming pool for 20 minutes is equivalent to running at the same speed 1 hour on land, and the heat consumed by staying in 100 minutes is as high as 100 kcal, which is equivalent to the heat released by air at the same temperature 1 hour. It can be seen that water sports make many people who want to lose weight get twice the result with half the effort, so swimming is one of the most effective fitness exercises.
Because swimming is a particularly tiring sport and it takes 40 minutes to soak in the water, many people can't stick to it. Moreover, I don't pay attention to my diet after I stop exercising. In this case, your weight is more likely to return to normal or even exceed the original level. This is also the reason why athletes tend to get fat after stopping exercise. Therefore, swimming to lose weight should not only insist on daily exercise time, but also insist on exercise and maintain healthy eating habits.
The combination of swimming speed and weight loss is effective.
Many people swim very slowly and consume far less calories than fast short-distance swimming. However, for most people, it is difficult to swim fast all the way, so we might as well swim slowly and then quickly, and then swim slowly and then quickly, in this way to improve the sports effect.
However, experts also reminded that although exercise intensity is very important to lose weight, people of different ages and constitutions need to make their own training plans if they want to lose weight by swimming. "It is necessary to lose weight scientifically according to different people, which can not only play a good exercise effect, but also avoid the harm of excessive exercise to the body."
According to the usual practice, experts suggest that healthy people under the age of 35 should swim for 2000~2500 meters at a time; For people aged 35-50, the swimming distance should be 1500-2000m. Older people over 50 years old should choose 800 ~1200m according to their physical condition and swim 4~5 times a week. If you persist for 3 months, you will definitely have a good slimming effect.
3, swimming weight loss skills
1, go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count how many times the pulse jumps within 6 seconds of each swimming cycle, and the next "0" is the heart rate of 1 minute.
2. Try to reduce the rest time. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second.
3. Use the kickboard. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
4. Practice in different periods. Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim.