1. PracticingHow about the shaping effect of swimming
There is such a saying in the beauty industry: gravity age women. Frequent soaking in water is a great way to fight gravity. If you also want to do some exercise in the water, swimming is undoubtedly the best choice. Swimming
can exercise your body, shape your body, and lose weight. Swimming to lose weight is the most suitable sport for women.
Swimming to lose weight is a cyclical exercise, with alternating tension and relaxation between strokes and catches. Long-term exercise will make the skin more elastic. Because of this, female swimmers tend to have plump and firm breasts, elastic limb muscles, and a well-proportioned and curvaceous body. This is the scientific principle of swimming to lose weight.
Swimming to lose weight has entered the category of aerobic exercise that can burn fat. It is such a simple and easy-to-understand truth. Exercise can speed up metabolism in the body. It also requires the combination of diet and exercise to ensure that every day The calorie intake is less than the calorie consumption, which can achieve an effective weight loss effect. Therefore, when choosing swimming to lose weight, you must have a reasonable diet to prevent excessive calories from entering your mouth.
Of course, in addition to swimming to lose weight, swimming is more about shaping the body curve, and at the same time exercising cardiopulmonary function. When you lose belly and leg fat through swimming, your arms will change. Strong and powerful, and swimming mainly relies on the strength of the legs. The enhancement of leg strength plays a key role in swimming, and the effect of shaping the leg curve is also very significant. Swimming can lose weight and shape together.
While swimming to lose weight and shape, it also requires the cooperation of diet, eat light food, avoid food with high sugar and fat content, often drink soy milk, drink skim milk, and more. Eat apples, pears, cucumbers, cherry tomatoes and other fruits and vegetables with low sugar content to assist swimming to lose weight.
Second, the body sculpting effect of different swimming styles is very different
Freestyle: When practicing freestyle The biceps and triceps of the upper arm use more force, so freestyle swimming can make the lines of the arms symmetrical and beautiful. Girls with ‘butterfly arms’ can use this stroke to shape their arms. In addition, freestyle swimming can also make the hip muscles firm and elastic, and also has a certain effect on improving the strength of the shoulder muscles.
Butterfly: The arm is drawn inward, similar to the chest expansion exercise, which can exercise the pectoralis major and latissimus dorsi. At the same time, butterfly swimming uses the waist to affect the body. Swimming in this posture for a long time can help eliminate the fat on the waist and shape the beautiful line of the waist.
Breaststroke: Breaststroke is mainly a push-up action. Unlike freestyle and backstroke, which advance by slapping the water, the thighs should be fully expanded and contracted during breaststroke. This action is more It uses the quadriceps of the thigh, so it can strengthen the strength of the legs and is conducive to the elimination of fat on the inner thighs. If you train intensively every day and swim in a summer, you will find that your thighs are no longer loose and become much stronger.
Backstroke: The lats work more during the backstroke, which stretches the muscles of the back. For white-collar workers who sit in the office for a long time, backstroke is beneficial to relieve discomfort symptoms such as low back pain. In addition, during the backstroke, the body should be turned to the sides like a rolling log, which can not only reduce the resistance, but also give full play to the strength of the large muscle groups of the trunk. This is very effective in eliminating excess fat in the abdomen, making the abdomen no longer loose, and exercising the elasticity of the legs and waist to make it strong.
Three. Strength training before swimming
Many people also find that their lower back and legs are sore and weak after swimming for two laps. It is caused by the lack of physical strength. Therefore, it is recommended that you strengthen the strength training of arms, waist and legs before swimming.
Exercise arm strength: Do 20-30 push-ups or lift dumbbells every day. The weight of dumbbells and the amount of exercise vary from person to person.
Exercise waist and abdominal strength: Do core exercises such as sit-ups and push-ups. The amount of exercise varies from person to person.
Exercise leg strength: weight-bearing or non-weight-bearing squat, lunge squat and other leg training, the amount of exercise varies from person to person.
Fourth, pay attention to these points after swimming
Don’t take a bath right away
After exercise The body has not returned to its normal state, so it is not advisable to take a bath immediately, especially a hot bath. Elderly or obese people are even less able to take a hot bath immediately after exercising. If you take a cold shower immediately after swimming, the skin will be suddenly stimulated, the blood vessels will immediately shrink, the blood circulation resistance will increase, and the body’s resistance will be reduced. Taking a hot bath will continue to increase the blood flow in the skin, resulting in insufficient blood supply to the heart and brain, dizziness in mild cases, collapse in severe cases, and other chronic diseases. Therefore, after swimming, you should rest for a few minutes before taking a bath.
Don’t drink too much to quench thirst
Drinking a lot of water will increase the burden on the gastrointestinal tract and dilute the gastric juice. Affect the digestion of food. Drinking water too fast will suddenly increase the burden on the heart, and may even cause heart failure, chest tightness, abdominal distension, etc.
Don’t smoke
After exercise, the metabolism of the human body is accelerated. If smoking will cause a large amount of smoke to enter the body, the large amount of oxygen required by the body after exercise cannot be satisfied. , thus more vulnerable to carbon monoxide, nicotine, etc. At the same time, the lack of oxygen in the body will also affect physical recovery and make people feel more fatigued.