Benefits of swimming everyday | Swimming effects on body shape

As people's living standards continue to improve, many 40-year-old women participate in swimming exercises throughout the year. Swimming is a good way of aerobic exercise, it consumes a lot of energy, at the same time it can improve the body's cardiopulmonary function, or it is a sport for weight loss, bodybuilding, and adjustment of psychological balance. 

Health Benefits of swimming 

Swimming can build a good figure: the energy consumption during swimming is closely related to water temperature, speed, posture and so on. The lower the water temperature, the more heat is emitted and the greater the energy consumption. The heat dissipated when staying in water at 12°C for 4 minutes is equivalent to the heat dissipated for 1 hour on land. When swimming, under the action of buoyancy, the whole body is close to the horizontal state, and the legs are constantly struggling to glide, which will reduce excess fat in the thighs, buttocks, and abdomen.

Swimming can promote metabolism: the limbs move in the water during swimming. Due to the pressure and resistance, not only can the heart exercise well, but also increase the vital capacity, accelerate blood circulation, promote metabolism, but also the central nervous system, endocrine system, The normal operation of the respiratory system and digestive system can also play a good role. 
Swimming can temper perseverance and cultivate sentiment: 
Swimming is a good fitness exercise, which can temper perseverance and cultivate sentiment, but you must persevere to achieve the purpose of fitness. 

Causes of cramps during swimming 

Insufficient preparations in advance, when swimming suddenly entered a state of vigorous exercise, resulting in excessive muscle spasm and contraction, resulting in cramps.
Swimming for too long causes muscle fatigue and excessive lactic acid accumulation, which causes cramps. In general, swimming duration should not exceed 2 hours.

Healthy Tips Aerobic exercise is a durable exercise. 

During the entire exercise, the oxygen inhaled by the human body is roughly equal to that needed. Low-intensity, rhythmic and long-lasting exercises are basically aerobic exercises, such as walking, jogging, long-distance swimming, dancing, etc.

Shoulder exercise 

1. Sit on the water, hook your feet on the horizontal bar, float on the water, and put your arms together on both sides of the body. First swing one arm to make a semi-circular stroke, then change the other arm to repeat the movement. 
2. Sit on the surface of the water, hook your feet to the horizontal bar, and do simple backstrokes, but the amplitude is larger than that of regular backstroke. 
3. Stand in shoulder-depth water, stand with your feet steady, arms stretched out from both sides of the body to the surface of the water, in line with the shoulders, press down towards the hips, and then lift up.
4. Lie on the water, with your feet firmly hooked to the bar, put one arm on the side of the body, and let the other arm extend as far back as possible. 

Hip Exercise 
1. Stand in the water, hold the pool firmly, lift one heel up, and then straighten the leg. Repeat this action with the other foot. 
2. Lying on the side of the water, grab the bar with one hand, and put the other hand against the wall, about 30 cm below the bar, bring the leg toward the chest, and then turn around. Repeat this action on the other side. 
3. Stand in the water, grab the bar, lift your knees forward toward the chest, and straighten. Repeat with the other leg. 
4. Sit on the water, spread the grab bar to the sides with both arms, bend one leg, and then straighten. Repeat with the other 

Leg exercise 
1. Stand in the water, hold the bar with one hand, lift one foot, separate outward, and then return to the original standing position. Repeat this action with the other foot. 
2. Abdomen lying on the water, grab the edge of the pool with both hands, and lift your legs to the water in a floating position. Get your legs together, then separate them to the sides, and then together. 
3. Lie sideways on the water, grasp the bar with one hand, push the wall 30 cm below the bar with the other hand, the lower leg stretches towards the bottom, and then return to the water.
4. Abdomen lying down on the water, grab the bar with both hands, lift the leg to the surface of the water, first press one leg down, and then lift it. Use the other leg to do the same.

You should move all joints before launching. Patients with high blood pressure, heart disease, otitis media, conjunctivitis, and skin diseases should not swim. When adverse reactions such as dizziness, vertigo and nausea occur while swimming, they should go ashore in time.

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