Notes swimming fitness

Body strength to swim to practice

Many people have such a feeling while swimming: how not swim, waist and legs felt sore, exhausted. In fact, this is the body force is not in place blame. "Swimming is a coordinated muscle movement, is a very consuming physical aerobic exercise. Swimming, you need the arm, chest, waist, hips, leg muscles at the same time force, only the power to keep up with these sites, visit it will be more capability. "Luo said. So, you want to swim fast and steady, usually necessary to strengthen these parts of the exercise was.

Training arm, waist and leg strength There are many ways for you to recommend this easy to learn action.

Arm strength: push-ups is a good form of exercise to do every day 20-30; lifting dumbbells are also desirable. If the family had no dumbbell, you can use to drink bottled drinking on the sand, each bottle between 3-5 pounds in weight. Waist Force: sit-ups is the most effective form of exercise.

Strength: Lunge squat, leapfrog, Standing Vertical Jump is a good way.

Different parts of different swimming training

Breaststroke - leg strength. Freestyle, backstroke leg ways that are whipped up and down, only the breaststroke is the frog, the former can make the legs more slender, while the latter used the thigh quadriceps, and therefore very effective in strengthening the leg strength.

Butterfly - chest power. Butterfly, the arm inward the water, similar to doing chest movement, on the pectoralis major, back extension muscle, rectus abdominis force more, exercise effects are the best.

Freestyle - arm strength. Freestyle, the upper arm biceps, triceps force more effectively exercise the arm muscles, while the improvement of the shoulder muscle strength, but also has a certain role.

Backstroke - back strength. Backstroke, the back muscle force will expand more, you can stretch the back muscles. In addition, the backstroke need hip slide on the buttocks is also an exercise.

Therefore, you can also choose your favorite stroke, a focus on strengthening the body parts of strength training, but also improve swimming speed.

We recommend several training methods for you:

1 leg muscles stretch. Sitting position, feet soles of the feet close to each other, knees hold out, and as close to the ground, grabbed the double ankle, to maintain this position, count to 10, relax your body, and then repeat 3 times.

2 shoulder muscles to stretch. First on one arm straight, then bend the forearm to the back of the head, body relaxed, with the contralateral hand grasp the elbow from the back of the head, pulling slowly to the opposite side, for 15 seconds.