Swimming is the most efficient way to lose weight, and has been recognized and respected by friends from beginning to end. Friends who swim often complain that they have been swimming all day. Why is the effect of their own exercise not obvious? Do you have any skills? Bian Xiao came to help, as long as you follow the four principles in swimming, you will also reduce the body fat rate while mastering swimming skills and achieve the purpose of body shaping.

First principle: warm up before swimming.

As we all know, swimming is a whole-body exercise. In the process of exercise, friends will consume a lot of energy, and all joints and motor functions of the body will be exercised and improved in this process. Therefore, before swimming, you must warm up first, so that your exercise body temperature will rise, and the joints and connective tissues of the whole body will be activated and awakened, so as to better adapt to the next swimming training and avoid hurting your friends during the activity.

The second principle: choose a targeted swimming method to lose weight.

The swimming styles we are exposed to are breaststroke, freestyle, butterfly and backstroke. Their swimming style is different, and the effect of reducing fat will be different. Breaststroke mainly depends on the muscles of the lower body, freestyle focuses on the core muscles and arms, butterfly is an efficient whole-body exercise, and backstroke focuses on the exercise of limbs. In fact, every swimming style has a certain effect on losing weight, but the focus is different. The best way is to combine these four tricks and let the whole body fat burn.

The third principle: choose the training method that suits you, promote cardiopulmonary function and lose weight.

In swimming, we choose the swimming method according to our own needs. We swim long distances at a slow speed, so that we can burn our fat continuously. If the intermittent exercise method is used in training, swimming for 3 minutes and resting for 1 minute, the fat burning effect is slightly lower than that of long-distance swimming, but it will greatly promote the improvement of cardiopulmonary function.

The fourth observation principle: observe the law of 333.

Rule 333 refers to our training intensity. Keep swimming at least three times a week, and ensure that each exercise lasts for 30 minutes, so that our heart rate can reach at least 130 times per minute after each exercise.

To sum up, in order to lose weight, we must stick to it for 3 months, so that people can form permanent habits. Of course, the intensity of exercise is up to you. Too high or too low training intensity will affect the exercise effect.

I hope my friends will seriously abide by the above four principles and let their swimming exercise by going up one flight of stairs. In training, they will master the details of the movements, let each movement play a role, and let these roles continue on themselves. A slim figure will soon be successful.