1, swimming weight loss skills
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.
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
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.
Swimming is a whole-body exercise. Swimming for 20 minutes can consume more than 260 calories, which is equivalent to 60 minutes of aerobic exercise, but it is best to eat some high-protein food and supplement nutrition before exercise.
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 the sweat is taken away by the current, so even if it's "sweaty", it doesn't feel anything.
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 should 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.
4. The best time to lose weight by swimming.
1, swim about 2 hours after breakfast.
The body's metabolism is better in the morning, which is more conducive to exercise and fat burning. And the water temperature is low in the morning. According to the principle of body temperature balance, the human body will automatically adjust its body temperature, and the body will burn fat and glucose to supplement the consumed calories.
But you should pay attention to the amount of swimming in the morning. Half an hour is enough. Because swimming is a particularly expensive sport, if the amount is too large, people's spirit will naturally decline, which will affect their later study, work and life.
2. swim for about 40 minutes after supper.
According to scientific research, the most active time of the day is from 15: 00 to 2 1: 00 in the afternoon, during which the exercise effect is the best. And if you exercise before meals, because swimming consumes a lot of energy, you will definitely feel hungry, have a big appetite and eat more.
However, after swimming, the body is tired and generally does not exercise after meals. Long-term accumulation is easy to get fat. Therefore, it is recommended to start swimming 40 minutes after dinner. On the one hand, you have enough physical strength, on the other hand, you can just consume calories and reduce fat.
3. 1 swim 2 hours before going to bed.
Why can swimming before going to bed produce good results? This is because the heat generated by exercise is burning, and it will not immediately return to the heat consumed when it is not exercising because of the end of exercise. Generally speaking, the calorie consumption after a few hours of exercise will be several to dozens of calories higher than that before exercise. So even after sleeping, I have been losing weight, which is a wonderful thing.