Can swimming reduce fat?
In the eyes of most people, swimming is an aerobic exercise, and the biggest feature of aerobic exercise is to reduce fat. In fact, this idea is generally correct, but swimming can not only reduce fat, but also gain muscle.
I believe everyone has seen the body of a swimmer. There is neither a Schwarzenegger-style big man nor a skinny little figure, and there is no big fat man covered in meat.
This is because of the characteristics of swimming, swimming is an aerobic exercise, so swimming has a good weight loss effect on obese people, because swimming consumes physical strength and loses human heat brought by water temperature. Although people's subcutaneous fat will thicken to some extent due to water cooling when swimming, it will not make people look like fat, but will modify people's figure to some extent.
However, we all know that no matter what kind of exercise, as long as you exercise, there will be muscles involved. At the same time, if you persist for a long time, there will be muscles being exercised and the muscles being exercised will grow. Swimming is no exception, but there are many muscle groups involved in the swimming process, which makes almost all the muscles of the body get exercise, so swimming can often keep people in good shape, but it can't make people muscular and angular. Of course, swimmers need a certain amount of strength in the competition, so athletes basically receive a certain intensity of equipment training every week.
Therefore, if you want to lose weight and gain muscle, you must first analyze your own situation and then make a choice. If you are a thin man and want to gain muscle, you should choose swimming first, don't control your diet, and do some short-term high-intensity swimming at the same time. Excessive recovery after swimming will make you stronger soon. And if you are a fat man and want to lose weight, you should control your diet after swimming for a long time. And if you want to be as strong as a bodybuilder, then I suggest you choose equipment to exercise, because swimming really doesn't have the super muscle-building effect of equipment training.
Small knowledge of competitive swimming
Competitive swimming refers to swimming events that have specific technical requirements and compete in accordance with swimming competition rules. Since the first Olympic Games (1896), swimming has been included in the official Olympic events. It can be divided into two categories: competitions in swimming pools and competitions in open waters. Such as freestyle, breaststroke, backstroke, butterfly (also known as dolphin swimming) and individual medley composed of these four kinds of swimming, as well as relay swimming competition swimming. Competitive swimming mainly determines the ranking of swimming according to the speed, which is called competitive swimming according to the national swimming competition rules.
Competitive swimming originated in Britain and Australia, and was later introduced to other countries. From the middle of19th century to the beginning of 20th century, swimming competitions began to be popular all over the world, and swimming clubs were established one after another. The British Amateur Swimming Association (formerly known as the Metropolitan Swimming Association) was established in 1869, which is the earliest national swimming association. From 1850 to 1860, there are international swimming competitions between Britain and Australia. 1894 When the International Olympic Games was founded in Paris on June 6th, swimming was listed as one of the Olympic events in 1894. As for FINA, it was established in 1908.
The advantages of swimming for men
1, prolong erection time.
Studies show that men who swim regularly have sex more than 1 time per week, and swimming can effectively prolong the erection time of men. Moreover, breaststroke and butterfly are considered to be the most suitable sexual sports for men. Breaststroke, in particular, exercises men's leg muscles, pelvic floor muscles and abdominal muscles in the opening and closing of legs, which is the most important muscle group used by men in sexual life. Only by properly strengthening them can we have a more perfect sex life.
For men who swim regularly, pelvic floor muscles, abdominal wall and thigh muscles can be well exercised, and they will be more relaxed in the early stage of sexual life, prolonging the erection time of men. In the second half of sexual life, they can reach a climax through appropriate and powerful contraction.
2. Enhance cardiopulmonary function
Compared with ordinary people, people who swim for a long time have better cardiopulmonary function. This is because the massage effect of water flow on the horizontal human body greatly improves the speed of heart blood return, and the whole body exercise strengthens the blood transfusion to the heart and brain, which is conducive to the prevention and treatment of cardiovascular diseases. In addition, the burden of respiratory muscles increases greatly when swimming, and the water pressure of 12- 15 kg compresses the whole brain cavity, which is helpful to increase the vital capacity.
3. Body shaping and beauty
Swimming can exercise the muscles of the whole body in a comprehensive and balanced way. In order to overcome the resistance of water, people need to consume a certain amount of calories, so swimming can gradually reduce excess fat and effectively exercise the muscles of the chest, back and limbs. Swimming can be called an aerobic exercise in water, which can keep people healthy.
4. Calcium supplementation and skin care
When swimming outdoors, the sun shines directly on your body. 7- dehydrocholesterol will be converted into vitamin D to promote calcium and phosphorus metabolism in the body. Vitamin D can also prevent calcium deficiency and rickets, which is beneficial to the human body. Frequent outdoor swimming increases the contact frequency with fresh air, water and sunshine, and can also protect the skin and prevent skin diseases.
Step 5 resist the cold
The contraction of body surface capillaries stimulated by cold water and the reflex relaxation of skin capillaries caused by hypoxia during exercise are repeatedly experienced by people who often participate in swimming, which can greatly enhance the flexibility of nervous system to control the contraction and relaxation of skin blood vessels, and also greatly enhance the ability of human body to adapt to temperature changes and resist cold.
6, decompression
Swimming can relieve the pressure of men. When men are tired from work and stressed, swimming is a good way to relieve stress. Men can easily float on the water by the buoyancy of water, which is a good enjoyment for men.
7. Smooth skin
Swimming has massage effect on men. When men swim, the rubbing and flapping of water waves is a unique massage method for men, and most men who swim frequently have smooth and elastic skin.
How do swimmers paddle?
Hand movements are very important when swimming. If you don't master hand stroke, you can't learn to swim. How do you paddle when swimming?
When paddling by hand, the fingers should be naturally close together, and the five fingers should not be separated or too close. Hand shape can be mastered through practice. For example, when taking a bath, put your fingers together, catch the water with your palm, and don't let the water leak from your fingers, then put your arm into the water to practice paddling.
When the hand posture is correct, you begin to learn the stroke movements of breaststroke, backstroke and butterfly. In breaststroke, don't stretch out your elbow first, but soak the water with your fingertips and press it back. Backstroke, with your hands arched, insert obliquely into the water above your shoulders, then move to your knees along your side, and then gently lift off the water. Butterfly stroke, stroke once with both hands, and then do leg movements.