Swimming body shaping must choose the right stroke

Swimming is undoubtedly the favorite fitness method for everyone in the summer. It can also enjoy the coolness while exercising. It is the sport of choice for the summer body shaping. However, in different strokes, the muscles are also different in force. If you want to swim and shape, you must first choose the right stroke. Senior fitness coach Lin Zhanghua gave us an analysis of the different roles of different swimming styles. If you want to swim and shape your crush, you should first understand which part of your body needs exercise before you learn to swim, and then choose the right swim for your seat.

Freestyle: When practicing freestyle, the biceps and triceps of the upper arm should be more forceful, so freestyle can make the line of the arm symmetrical and beautiful. The "butterfly arm" can use this stroke to shape the arm line. In addition, freestyle can also make the buttocks muscles strong and elastic, and also have a certain effect on improving the strength of the shoulder muscles.

Butterfly stroke: the arm is padd inward, similar to the chest movement, can exercise to the pectoralis major, latissimus dorsi. At the same time, the butterfly swims with the waist to touch the body. Long-term swimming in this position can help eliminate the fat in the waist and shape the beautiful lines of the waist.

Breaststroke : The breaststroke is mainly a squatting movement. Unlike the freestyle and backstroke that make the water move forward, the thigh should fully expand and contract during the breaststroke. This kind of movement uses the thigh quadriceps more, so it can strengthen the leg. Strength is conducive to the elimination of the inside of the thigh. If you train every day and swim down in the summer, you will find that your thighs are no longer slack and become much stronger.

Backstroke: During backstroke, the latissimus dorsi muscle is more powerful and can stretch the muscles of the back. For white-collar workers in sedentary offices, backstroke is good for soothing back pain and other symptoms. In addition, in the backstroke, the body should be turned to the sides like a rolling log, which can reduce the resistance and fully exert the strength of the large muscle groups of the trunk. This is very effective in eliminating the excess fat in the abdomen, so that the abdomen is no longer loose, and the elasticity of the legs and the waist is exercised to make it strong.

Strength training before swimming

Lin coach said that many people will find that they have a sore waist and legs when they are not swimming for two rounds. That is caused by the lack of physical strength. Therefore, it is recommended that you strengthen the strength training of your arms, waist and legs before swimming.

Exercise arm strength: Do 20-30 push-ups or lift dumbbells every day. The weight and movement of dumbbells vary from person to person.

Exercise waist strength: do core training such as sit-ups and push-ups, the amount of exercise varies from person to person.

Exercise leg strength: weight-bearing or not burdening heavy squats, lunges and other leg training, the amount of exercise varies from person to person.

Pay attention to these points after swimming

Don't take a shower

After exercise, the body has not returned to normal, and it is not advisable to take a bath immediately, especially in a hot bath. Older people or those who are obese are less likely to take a hot bath immediately after exercise. If you take a cold shower immediately after swimming, the skin will be suddenly stimulated, the blood vessels will immediately contract, the blood circulation resistance will increase, and the body's resistance will be reduced. Hot baths will continue to increase blood flow in the skin, resulting in insufficient blood supply to the heart and brain, dizziness in the light, severe collapse in shock , and other chronic diseases. Therefore, after swimming, you should take a few minutes and then take a bath.

Don't sip thirst

Drinking plenty of water will increase the burden of the stomach and dilute the gastric juice, which will reduce the bactericidal effect of the gastric juice and affect the digestion of the food. Drinking water too fast will suddenly increase the burden on the heart, and may even lead to heart failure, chest tightness, and bloating .

do not smoke

After exercise, the body's metabolism is accelerated. If smoking causes a large amount of smoke to enter the body, the body's required oxygen is not satisfied, so it is more vulnerable to carbon monoxide and nicotine. At the same time, the body's lack of oxygen will also affect physical recovery, making people feel more tired.

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