How to lose weight by swimming
1, warm up before swimming
Although swimming can reduce the burden on the body, if you swim too fast and too hard, you will still be hurt! In order to avoid injury while swimming, remember to do warm-up exercises before going into the water.
A. Stretch your arms and rotate the shoulder joint forward and backward respectively.
B keep your arms straight toward the top of your head, cross your fingers, press your arms up, and stretch your upper body left and right.
C) Step left and right with your feet and bend your knees to leg press respectively.
D. Stretch one leg forward, bend your knees with the other leg, keep your forefoot off the ground, and follow the ground with your feet, then do leg press.
Cross your fingers, gently turn your wrists, touch the ground with your toes, and turn your ankles.
2. Water sports is not just swimming.
Even if you don't know how to swim, or find it difficult to swim, you can simply do some weight-loss exercises in the water, so you can also get the weight-loss effect of water.
A. walking in water. If you like walking to lose weight, you might as well try it in water, which will be more interesting than on land! Because the buoyancy of water will reduce your gravity, even if your body hurts a little, you will feel much more comfortable walking in the water. The depth of the swimming pool should be at the height of the chest as much as possible. Just like walking, your back should be stretched upward. When walking, swing your arms back and forth, with your heels on the ground first, and stand firm at every step, so as not to make you fall down due to buoyancy.
B. aerobic exercise in water. Besides walking in the water, you can also do aerobic exercise in the water, which is healthier than doing it on land. There are often jumps in aerobics, but landing will make your body hit by the ground. Jumping too much may cause pain in your legs and feet, and even make you unstable and fall. But when jumping in the water, the buoyancy of the water will greatly slow down the impact on the body, slow down every movement and prolong the action time. With the help of the buoyancy of water, the burden on the body can also be reduced.
Don't forget to do the finishing exercise after exercise.
Just like warm-up exercise, you need to do some simple relaxation actions after exercise to relieve your physical condition after exercise. Although the physical burden brought by water sports is not great, all sports will make muscles and cardiopulmonary functions tense. Doing some weight-loss exercises at this time can repel fatigue factors and restore physical strength, so that the body can gradually adapt to it, and it will not feel very hard to do sports in the future. You can stand on the wall with both hands, stretch your legs backwards and gently stretch your leg muscles. You can also lie on the ground, stretch your legs and arms forward, and then bend down to stretch your back muscles.
4, fast weight loss method-water exercise, different from swimming.
A. Select the position where the pool water does not exceed the chest, hold both sides with both hands, and do stretching and bending actions in the water. Keep your toes close to the bottom of the pool and stretch and bend your knees so that your shoulders can dive into the water. When doing this, be careful not to let your body float upwards.
B keep your hands on both sides of your waist, kick the water with one foot, kick the water alternately from left to right, and raise your feet as high as possible. It can be played to the beat of music.
C. I like to do rhythmic exercises, swinging my hands up and down to beat the water according to the rhythm of music, and jumping hard in the water at the same time. At first, the body will be difficult to stretch because of the resistance of water, so it must be done often to get used to it.
D. Take the range of 10 meter and walk back and forth in the water. This kind of exercise is not easy to fatigue, and it can consume a lot of heat.
E. Hold the edge of the pool with both hands, and then kick back with both feet alternately from left to right. Keep your back straight and don't bend your hips to your toes.
F. Hold the pool with both hands, then sit down with your left foot as the center of gravity, and straighten your right foot backwards. The whole action is like stretching roots on land. When doing this action, keep your back, inner knees and legs as straight as possible, and repeat this action alternately with your left and right feet.
G. Lift your toes off the ground, let your body float in the water, and then touch the ground with your heels. When your body can keep balance, walk with your heels.