1. What are the skills for swimming to lose weight?
1, breaststroke+freestyle
Slimming parts: thighs, arms and buttocks.
Breaststroke has a strong sense of rhythm and low exercise intensity, which is suitable for long-term exercise. Breaststroke requires full extension and contraction of thighs and sliding of arms back and forth. The great resistance of water can tighten the leg muscles. Similarly, the resistance of water also makes the lines of the arms tighter and slimmer. Freestyle makes the lines of the arms symmetrical and soft, and the lines of the legs are decorated to make the legs look even and slender, making the hip muscles elastic.
2, butterfly+backstroke
Slimming parts: waist, abdomen and back
Butterfly stroke needs the strength of the waist to affect the whole body. Long-term exercise can eliminate the fat in the waist and make the waist show a slim and charming curve. Backstroke focuses on the abdomen and arms, which is very effective for eliminating excess fat in the abdomen and increasing the elasticity of the back and waist. The arm often swings backwards to keep the chest straight and not drooping.
Breaststroke-leg strength. The thigh style of freestyle and backstroke is whipping up and down, and only breaststroke is pedaling. The former can make legs longer, while the latter uses quadriceps more, so it is very effective for strengthening leg strength.
Butterfly chest muscle strength. In butterfly stroke, the arm strokes inward, which is similar to chest expansion. Exert more force on pectoralis major, extensor dorsi and rectus abdominis, and the exercise effect is also the best.
Freestyle-arm strength. In freestyle, the biceps brachii and triceps brachii of the upper arm exert more force, which can effectively exercise the arm muscles and improve the shoulder muscle strength.
Backstroke-back strength. When backstroke, the extensor dorsi will exert more force and stretch the back muscles. In addition, when backstroke, you need to lift your hips and slide, which is also an exercise for your hips.
2. Precautions for swimming to lose weight
1. Whether you choose to swim during the day or at night, it is best to start two hours after meals, so that sugar and food can be fully decomposed during swimming and fat can be consumed as soon as possible. Secondly, the food in the abdomen is affected by the water pressure during swimming, which will cause nausea and vomiting.
2, swimming is a whole-body exercise, swimming for 20 minutes can consume more than 260 calories, equivalent to 60 minutes of aerobic exercise, but it is best to eat some high-protein food before exercise to supplement nutrition.
3. When swimming, many MM feel as if they are not sweating, but they are not. It's just that the water temperature is lower than the body temperature, and the heat transfer is fast, so it's difficult for the body to accumulate heat in the water, and sweat is also taken away by the current, so even if it "sweats", there is no feeling.
4, the swimming time is not as long as possible, it is best to control it within 45-60 minutes, not more than two hours. Swimming consumes physical strength and calories. If the body's heat is exhausted, the body's defense mechanism will automatically store fat for "underwater cold resistance" and subcutaneous fat will increase. When MMs feel cold all over and can't be relieved by standing and resting, they should get up immediately, which shows that the fat in the body is brewing and growing.
3, swimming to lose weight pay attention to sun protection
1, select the best time.
The time when the ultraviolet rays of sunlight are strongest (will cause the greatest harm) is between 10 morning and 3 pm. It is best to choose swimming time after 4 pm. People who are particularly afraid of tanning but like swimming suggest swimming in the indoor swimming pool.
2. Wear sunscreen when swimming.
Prepare for sun protection before swimming, and it is best to apply some oily sunscreen to avoid the sunscreen being washed off after swimming for a long time. Of course, you should reapply sunscreen in two or three hours. It is recommended to use waterproof sunscreen with SPF above 30 to protect the skin. To ensure the effect, apply it every half hour to 1 hour.
Step 3 wear a swimming cap to protect your hair
Strong ultraviolet rays can make keratin in hair lose a lot of water, and wearing a swimming cap is the most direct and effective method. Without swimming cap, you can directly apply disposable hair care essence with sunscreen function to your hair.
4. Swimming on cloudy days needs more sun protection.
Don't think that you don't need sun protection on cloudy days. There are ultraviolet rays in the cloudy sunshine. It's not that I can't see it. Water will become very strong after reflection, and your skin will still get sunburned, so as long as your skin is exposed to sunlight, you should protect yourself from the sun.
5. Take a 20-minute break for each activity 15.
Long-term sun exposure can cause dehydration and dryness of the skin. At this time, the skin's resistance to ultraviolet damage will be reduced, and it is easy to get sunburned. So 15, it's best to go back to the shade for a short rest every 20 minutes and drink a proper amount of water. You can also use moisturizing spray or directly pat cold mineral water to directly replenish moisture to the skin.
6. Dry immediately after swimming.
After swimming, dry your body quickly to reduce water reflection. When water drops keep in contact with the sun, they will also reflect, and the chances of skin receiving ultraviolet rays will be greatly enhanced.
What are the benefits of swimming?
Add 1 to strengthen myocardial function.
If a person is still in the water, the pressure per square centimeter will increase by 0. 1M every time the depth of the water increases, because the pressure in the water is different from that on the ground. When people stand in chest-high water, they will feel short of breath, so at this time we will try our best to let the pectoral muscles complete this laborious action to ensure normal breathing. From this point of view, regular swimming can increase the strength of respiratory muscles, expand the range of chest activities and improve the function of respiratory system.
Step 2 Enhance resistance
Regular swimming can not only effectively improve breathing, blood and nervous system, but also improve individual reaction speed, enhance endurance, increase muscle strength, joint flexibility, etc., improve health in all directions, effectively prevent diseases, and make physique stronger. For people who are thin and have chronic diseases, this is a very effective means of sports medical treatment.
3, bodybuilding and body shaping
When swimming in the water, no matter what kind of action, you need to stroke your legs and arms to make your muscles move, so as to exercise your muscles. Being in a state of tension and relaxation all the time, a long afternoon is good for muscles to become soft and elastic.
4. Enhance cardiopulmonary function
When swimming, due to the supine state, under the pressure of water, the blood of the limbs will quickly return to the heart, speeding up the heartbeat frequency during swimming and increasing the blood input. People who have been engaged in swimming for a long time will have a significant increase in their hearts during exercise. The stronger the contraction, the thicker the blood vessel wall, the more elastic it will be, and the more blood will be pumped out each time. This kind of circulation can effectively enhance the cardiopulmonary function of human body.
5, improve the ability of body temperature regulation
Swimming on different roads is in a special environment. The heat conduction in water is about 25 times greater than that in air, which means that at the water temperature of 18 degrees Celsius, the human body emits at least 20 to 30 calories per minute. Because in the process of swimming, the human body must replenish heat very quickly to resist the cold of water, and the skin blood vessels contract under the stimulation of water temperature. After swimming every day, I exercised my body's skills of regulating body temperature to adapt to the changes in the outside world.
6, skin care
You sweat when swimming, but in the water, sweat glands and fat glands are washed away, which plays the role of cleaning and massage, thus promoting blood circulation and making the skin smoother.
Step 7 lose weight
Regular swimming can consume sugar and fat in the body, and regular swimming can effectively reduce fat in the body, so that people will not be too obese. It not only reduces fat, but also has a good shaping effect.