You need to stretch after swimming. Because muscles are in a state of tension after exercising in swimming pools or open waters, stretching is needed to achieve the purpose of stretching.

Swimming to lose weight: If you want to get good exercise effect, you need planned exercise. Beginners can swim continuously for 3 minutes, 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.

Swimming stretching skills:

1, biceps brachii

2. Triceps brachii

3. Chest muscles

4. Shoulder and neck muscles

5. Gastrocnemius

6. Quadriceps femoris

8. adductor thigh muscle

9. Lateral thigh muscles

10. Muscles at the back of thigh