Which swimming style is the best weight loss
Which swimming style is the best weight loss
Swimming training whole body strength
Many people swimming had such a feeling: really hadn’t tour, I felt low back pain, tired. In fact, the blame is the body force is not in place. “Swimming is a general movement of muscle coordination, Fitness Aerobic exercise is also a very consumption. When swimming, need arms, chest, waist and abdomen, buttocks, legs muscles at the same time, only those parts of the force to keep up, tour will change, and ease. “So, you want to swim fast and accurately, and strengthening exercises to those parts.
Methods of exercise, waist and abdomen and leg strength are many, here to recommend a number of easy to learn.
Arm strength: push-ups is a good way to exercise every day stick with 20-30; dumbbell are equally desirable. If home is not dumb, you can drink the beverage bottled sand, each bottle weight between 3-5 pound. Waist and abdomen: sit up is the most effective way of exercise. Leg strength: squat, frogs, and place in bow step vertical jump is a good way.
Different parts of different stroke training
Although swimming is a full body movement, but different stroke practice focus of body part varies.
Breaststroke – leg strength. Freestyle, backstroke leg is whipped up and down, only the breaststroke is pedal clamp, which enable more slender legs, and the latter more thigh quadriceps muscle, thus strengthening the legs is very effective.
Butterfly-the strength in the chest. When the butterfly arm insweep, chest exercise similar, to the pectoralis major muscle, dorsal muscle and rectus abdominis muscle reinforcement force more exercise effect is the best.
Freestyle – arm strength. When the free w, upper arm biceps brachii, triceps muscle to push more, can effectively exercise the arm muscles, shoulder muscle strength increase at the same time, also had a role in promoting.
Backstroke – back power. When the backstroke, enlarged muscles back to push more, you can make the back muscles are stretching. In addition, the backstroke when taxiing in the hip, hip is a kind of exercise.
Therefore, you can also choose their favorite stroke, to strengthen certain parts of the body-oriented strength training, and enhancing the swimming speed.
Stretching exercise to
Swimming, stretching exercise is not only a good warm up, is also suitable for swimming the best relaxing after sport. “Do not underestimate this small action, it can keep you from swimming leads to cramps, sport injuries such as pulled, also lets the body tight muscles relax. “Luo Xuejuan told reporters. In addition, other sport, stretching movements also.
Here, we recommend several training method for you:
1. Leg muscle tension. Posture with the soles of both feet close to each other, braces and knees outward as much as possible close to the ground, hands grasp double ankle, maintaining this position, count to 10, relax the body and repeat 3 times.
2. Shoulder muscle tension. One arm up straight, then bend forearm to the head, body relaxed, hold the elbows with the contralateral hand from the brain, to pull on the slow side, 15 seconds.