In today's high temperature in the country, going out for running is simply a punishment with a tendency of self-abuse, and going to the gym is inevitably a bit boring. Then having a good time in the swimming pool is definitely the best choice. In fact, the benefits of swimming to lose weight go far beyond avoiding exposure to the hot sun. When people swim, the damage to knees will be greatly reduced due to buoyancy, and swimming is a whole-body exercise. When the arms, legs and feet draw water and push water, the muscles of the whole body will move. At the same time, because the density and heat transfer of water are greater than that of air, under the same temperature conditions and given time, people's energy consumption in water is far greater than that on land, so fat will burn in large quantities and play a good role in losing weight.

First of all, no matter which swimming stroke is used to exercise the whole body, the muscles in the exercise parts of each stroke will be slightly deviated and different.

Butterfly: The main forces are rectus abdominis, pectoralis major and latissimus dorsi.

When entering the water, pay attention to the point where your arm enters the water. Elbow slightly bent, higher than forearm. When the palm touches the water, it is about 45? Angle, drive the forearm and forearm into the water in turn. After that, the hands and forearms continue to paddle outward and bend their elbows, paying attention to maintaining a high position. When the arm is below the shoulder, the angle between the forearm and the arm is about 90- 100 degrees. When you stroke your hands under your abdomen, the distance between your hands is the shortest, and then your hands make an arc-shaped push-out action. After the arm comes out of the water, continue to use the inertia of pushing the water, lift the elbow off the water, and lift it upward to repeat the action.

Backstroke: Can it help you get rid of it effectively? Tiger's back and bear's back? Because its main force points are latissimus dorsi and quadriceps femoris.

Backstroke, as its name implies, is to keep your body lying on your back on the water, and your waist muscles should continue to exert strength and maintain a standard swimming posture. When entering the water, your arms are straight and your palms are open to the back. After the arm enters the water, it is necessary to take advantage of the sliding speed when moving to move deep, with the palm moving downwards and sideways and the body rotating. Legs should also be kicked up and pressed down to avoid excessive rotation and loss of balance.

Freestyle: mainly rely on triceps brachii, quadriceps brachii, trapezius and gluteus maximus.

In freestyle, the arm should enter the water naturally under control, and then the palm of the hand will turn from oblique outside to oblique inside and back, so that the whole arm is like holding a big ball, and it is free to move forward when paddling. Keep the big arm in the pronation posture, drive the small arm, and pay attention to the natural fluency of the arms in the air. Pay attention to the coordination of breathing between arms and legs. Please refer to the method of 6: 2: 1 for getting started.

The best thing about swimming to lose weight is that the muscles it exercises are streamlined, not massive muscles, which is very suitable for female friends. At the same time, swimming has a special effect on the heart, lungs and blood vessels. You are welcome to try actively, and you can also achieve the goal of healthy weight loss in summer. Of course, you must not eat or drink with your friends after exercise, or the calories you just consumed will grow back. Friends should supervise and encourage each other, so that the chances of losing weight together will greatly increase.

Are you surprised that you didn't see the last breaststroke? Yes, because Bian Xiao thinks breaststroke is not cute enough. ......