What are the ways to practice abdominal muscles in swimming?
Swimming to exercise abdominal muscles is a whole-body exercise, and there are many strokes. It's hard to say which muscle to aim at. If divided into strokes:
Butterfly stroke: pectoralis major, abductor dorsi and rectus abdominis exert more force.
Backstroke: More force is exerted on the extensor dorsi and quadriceps femoris.
Breaststroke: gluteus maximus, quadriceps femoris, abductor dorsi and triceps brachii.
Freestyle: biceps brachii, triceps brachii, trapezius and gluteus maximus.
But it should be emphasized that:
1 above, only a little emphasis, no matter which one is the whole body.
The muscles exercised by swimming are streamlined, not lumpy and clear.
If you want to practice muscles, you'd better practice equipment.
The exercise value of swimming is especially good for the heart, lungs and blood vessels.
Further reading
Ways to practice abdominal muscles:
1, you must run, jogging with sprinting for more than 40 minutes every day.
2. If you have no conditions or don't want to go out, you can run for more than 45 minutes.
3, sit-ups, 3-5 groups a day, 30 in each group, remember not to just do sit-ups, otherwise the abdominal muscles are there, sebum can not go down to see the lines. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. Sammi Cheng runs for 2 hours every day, and many stars run every day!
4. When exercising abdominal muscles, you must cooperate with aerobic exercise, preferably swimming, followed by jogging. Too many sit-ups will split your abdominal muscles, so it depends on what you want most.
Swimming can exercise abdominal muscles, but swimming alone is not enough to exercise abdominal muscles. The best way to exercise abdominal muscles is to do the method we introduced above, which can exercise abdominal muscles. Swimming is a good way to lose weight. If you want to lose weight, swimming is the best improvement, but swimming is easy to rebound, so you must stick to it.
Six benefits of abdominal muscle training.
1. Exercising abdominal muscles helps to develop a slim physique.
Abdominal muscle exercise can reduce the proportion of body fat, increase muscle content and increase basal metabolic rate, which can fundamentally help us gradually develop a lean body without fat. However, it should be noted that there is still a difference between developing lean physique and specific weight loss. For example, practicing abdominal muscles has little effect on reducing stomach. Because subcutaneous fat can't be removed by local exercise, such as abdominal muscle exercise, the most important thing to lose abdominal fat is to do whole-body aerobic exercise, and then add local exercise and a good diet to fundamentally solve the accumulation of abdominal fat.
Exercising abdominal muscles can enhance the body's immunity.
Regular exercise of abdominal muscles can enhance the overall physical function, improve physical fitness, enhance immunity, and finally develop a body that is not easy to get sick.
Exercising abdominal muscles can relieve stress and make people feel happy.
Doing abdominal exercises can stimulate the secretion of endorphins, relieve mental stress, make people feel happy, improve their mental state, and improve their work and study.
4. Exercising abdominal muscles can delay aging and prolong life.
Exercise can make people more energetic, forget their troubles, keep a peaceful mood, and make people more confident and healthier. In addition, muscle bodybuilding can delay aging and prolong life from all aspects.
5. Abdominal exercise can effectively prevent and improve constipation.
Because abdominal muscle movement is usually achieved by rolling the abdomen, this posture helps intestinal peristalsis, thus helping defecation and preventing constipation.
6. Exercising abdominal muscles helps to strengthen and exercise willpower.
It is impossible to train a perfect abdominal muscle figure overnight. What is needed is long-term persistence, and the hard work is simply unbearable without certain endurance and willpower. Therefore, people who often practice abdominal muscles or exercise will definitely be stronger than the average person.
Matters needing attention in abdominal muscle training
1, quantity control:
Many people have no quantity control when exercising. Just blindly exercise, there is no good plan to assist exercise. This is unscientific. When we are in fitness, we must customize a good fitness plan, and let us exercise according to this fitness plan, so as to exercise our bodies most efficiently, save time to the maximum and exercise our abdominal muscles as quickly as possible.
2. Power control:
When practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let the abdominal muscles relax at the beginning or end of the movement. Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract.
3. Aerobic training:
Aerobic training is a necessary supplement for abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes. Always ask yourself, is this amount a bit too much? If your goal is to develop knife-like abdominal muscles in 9 weeks, it's not too radical.