At present, several internationally recognized standard swimming strokes are breaststroke, butterfly, backstroke and freestyle.

1, freestyle: When practicing freestyle, the biceps and triceps of the upper arm need to exert more force, so freestyle can make the lines of the arm symmetrical and beautiful, and girls with "butterfly arm" can make more use of this stroke to shape the lines of the arm. In addition, freestyle can also make hip muscles strong and elastic, and also play a certain role in improving shoulder muscle strength.

2, butterfly stroke: the arm strokes inward, similar to chest expansion, you can exercise pectoralis major and latissimus dorsi. At the same time, butterfly stroke affects the body with the waist. Swimming in this position for a long time helps to eliminate the fat around the waist and shape the beautiful lines around the waist.

3. Breaststroke: Breaststroke is mainly kicking and clamping, which is different from freestyle and backstroke. When doing breaststroke, the thighs should be fully extended and contracted. This action uses more quadriceps, so it can strengthen the strength of the legs and help eliminate the fat on the inner thigh. If you strengthen training every day and swim down in a summer, you will find that your thighs are no longer slack and become much stronger.

4, backstroke: when backstroke, latissimus dorsi has a greater force, which can stretch the back muscles. For white-collar workers who sit in the office for a long time, backstroke is beneficial to relieve discomfort such as back pain. In addition, when backstroke, the body should turn to both sides like a log, which can not only reduce the resistance, but also give full play to the strength of trunk muscles. This is very effective for eliminating excess fat in the abdomen, making the abdomen no longer slack, exercising the elasticity of the legs and waist, and making it firm.

Second, the diet arrangement after swimming

1. Pay attention to diet control after swimming.

People always feel that they sleep well after swimming, and because swimming consumes a lot of calories, they will eat more than usual, so pay special attention to diet at this time, and don't ruin their swimming to lose weight because of temporary hunger.

2, suitable for eating small and digestible food before swimming.

Many people think that if you eat too much before swimming, you will feel uncomfortable when swimming, sometimes you will vomit, and if you don't eat, you will be particularly hungry. Therefore, they should pay special attention to the food they eat. It is best to eat some small and digestible food before swimming. One or two hours before swimming, you can drink 1 small bag of milk, or drink some sugary drinks and eat some chocolate, biscuits, bread or cheese.

3. Eat digestible food after swimming.

It is a good choice to choose some digestible foods after swimming, such as some vegetables and rice. But most people feel very hungry after swimming, so some people eat a lot because they are very hungry, which is wrong. Swimming consumes a lot of calories and helps to lose weight. But if you eat too much at once, you will lose more than you gain, which will easily lead to too much energy in your body, but it will make you fatter.

Don't forget to replenish water to your body when swimming.

Another point that needs special attention is that swimming in the water will not cause water shortage. Besides diet control, you should drink plenty of water, because when swimming in the water, your body is wet, and it is difficult for you to feel that you are sweating, so you must pay attention to hydrating your body when swimming. If your body is dehydrated due to excessive sweating during swimming, it is easy to cause leg cramps due to excessive electrolyte loss in your body. You should replenish enough water for your body during swimming breaks.