The correct posture of swimming to lose weight, exercise is the basic method to keep healthy. I believe many people have used this sport to exercise in primary and secondary schools. You must consider your physical condition when exercising. Aerobic exercise can increase the oxygen content in our brain. Here I will show you the benefits of the correct posture of swimming to lose weight.
The correct posture for swimming to lose weight is 1 1, and freestyle: plastic limbs are better.
When practicing freestyle, the biceps brachii and triceps brachii of the upper arm should exert more force, so freestyle can make the lines of the arm symmetrical and beautiful, and girls with "butterfly arm" can use this stroke to shape the lines of the arm more. In addition, for women who want to have long legs, freestyle can modify the lines of legs to make them look even and beautiful.
2, butterfly stroke: plastic waist and beautiful lines are better.
In butterfly stroke, the arm strokes inward, similar to chest expansion, which 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: Tightening thighs is better.
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 femoris, so it can strengthen the strength of the leg and help to 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. However, it should be noted that this firmness is different from the slender legs that many girls want, so some people will find that breaststroke will make their legs thicker, which is why.
5, backstroke: it is better to eliminate abdominal fat.
When backstroke, latissimus dorsi is more powerful and can stretch the muscles of the back. 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, let the body turn to both sides like a rolling log, which can not only reduce the resistance, but also give full play to the strength of trunk muscles, which is very effective in eliminating excess fat in the abdomen, making the abdomen no longer slack, and also exercising the elasticity of legs and waist. Special reminder, backstroke can also keep the chest firm and not prone to sagging.
What actions do you do to lose weight better when swimming?
1. Grab the pool with both hands and push back with both feet.
When swimming, people who want to lose weight can grasp the edge of the pool with both hands and then push their feet back to exercise. You need to alternate left and right during the movement, and keep your back straight and abdomen for 3 minutes at a time.
2. Stand at attention and walk sideways in the water.
When swimming, you can stand at attention in the water, stand up straight, and then keep walking back and forth sideways. This is also a special way to burn calories, which can achieve the goal of losing weight quickly. However, it is better to stride, which is more conducive to heat consumption.
3. Walk on tiptoe repeatedly in the water.
Stand on tiptoe in the water, slowly let your body lose its center of gravity, let your body float in the water, then stand on your feet for a while, and then walk slowly in the water until you find your center of gravity. This posture is also very suitable for losing weight.
The correct methods and essentials of swimming to lose weight;
1, practice in different time periods.
Swimming needs to be practiced in stages. Like professional swimmer training, swimming is divided into four segments, with a rest between each segment 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim.
2. Go all out when swimming
Don't think about other things when swimming. Keep your heart rate at around 80%. In order to ensure this standard, count how many times your pulse jumps within 6 seconds of each swimming, and then add a "0" to it, which is the heart rate of 1 minute.
3. Try to reduce the rest time.
Your rest time during swimming should be reduced by half until a round trip or interval time is reduced to 10 second. If you want to lose weight, you should swim for more than 40 minutes at a time. This is the best way to lose weight.
Step 4 use a skirting board
If you want to lose weight better, using water toys such as kicking board, paddling board, flippers and lifebuoy when swimming will not only help you burn more calories, but also exercise the muscles of your limbs.
5. Fast short-distance swimming
Many people make the same mistake when swimming, that is, swimming slowly. In fact, this way consumes far less calories than fast and short-distance swimming, but don't run by fast swimming, or your physical strength will be consumed too quickly. You can swim slowly first, then quickly, then slowly, then quickly.
What should I pay attention to when swimming to lose weight?
Studies have proved that swimming for 45 minutes can probably make you lose weight. 3kg of fat, so this kind of exercise is very effective for slimming.
However, there are some things we should pay attention to, otherwise, we will not get the benefits of slimming swimming:
1, when swimming to lose weight, you can't take a break. You must keep exercising for 30-45 minutes. Deceleration is not a problem, but it is absolutely impossible to rest for three minutes and five minutes!
2. If you are a pregnant friend, you must consult a doctor before doing weight-loss swimming.
Don't eat too much fat or make yourself too hungry before exercise.
The correct posture of swimming to lose weight 2 (1) Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.
⑵ It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.
⑶ You can enjoy natural massage service: When swimming, the buoyancy, resistance and pressure of water are an excellent massage for the human body, and can also beautify the skin.
The resistance of people moving in water is 12 times greater than that on land. When their hands and feet move in the water, you will definitely feel strong resistance, so the muscles of back, chest, abdomen, buttocks and legs can be well exercised in swimming. The well-defined muscles of swimmers are the best evidence. Swimming is also an intense sport. The heat transfer speed of water is faster than that of air, which means that people will lose heat quickly in water, and swimming will consume a lot of heat. Excess body fat will also "dissolve in water" quietly.
In order to get a good exercise effect, you need to exercise in a planned way: beginners can swim for 3 minutes in a row, then rest for 1-2 minutes, and swim twice for 3 minutes each time. If you don't finish it with great effort, you can enter the second stage: swim continuously at an average speed of 10 minute, rest for 3 minutes, and do three groups at a time. If you still feel relaxed, you can start swimming for 20 minutes at a time until it increases to 30 minutes at a time. If you feel that the intensity is increasing too fast, you can follow your own acceptable rhythm. In addition, swimming consumes a lot of energy, so it is best to do it every other day to give your body a recovery time.
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. For thin people, swimming can actually make them gain weight, because swimming exercises muscles and increases their volume and weight. It can be said that swimming can make fat people swim thin and thin people swim fat, which can make everyone have a smooth line.
In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents.