Swimming can help you lose weight. What preparations should you make before swimming?

　　Principles of swimming to lose weight

　　Swimming to lose weight is the most commonly used method to lose weight, and the effect of swimming to lose weight is amazing. The resistance of people's activities in water is 12 times greater than on land. When your hands and feet move in the water, you will definitely feel strong resistance, so the muscles of your back, chest, abdomen, buttocks and legs can all be well strengthened during swimming. exercise。

　　In addition, because the density and heat transfer performance of water are greater than those of air, swimming consumes more energy than other sports. At the same time, experiments also show that the heat dissipated by staying in 12-degree water for 4 minutes is equivalent to the heat dissipated by staying on land at the same temperature for one hour.

　　Therefore, some people say that swimming can lose weight because the energy dissipated during exercise is constantly replenished by sugar and fat in the body. Regular swimming will gradually dissipate excess fat in the body, thereby promoting muscle development. Girls who want to slim down their thighs can choose swimming to slim down their legs, because swimming has the most obvious effect on slimming down their thighs.

　　The last point that can prove that swimming can lose weight is that when people swim, all the muscles of the body are moving. It not only consumes a lot of energy from the human body, but also is affected by the buoyancy of the water in the water. Many severely obese friends can do better swimming exercises.

　　People's metabolism speeds up very quickly when swimming. Generally speaking, swimming can consume 1,100 kilojoules of heat in half an hour, and this metabolic speed can be maintained for a while after you leave the water.

　　Preparatory exercises before swimming to lose weight

　　1. Clap your hands and legs - open blood vessels

　　Standing naturally on both feet, first use your right hand to pat the biceps, triceps, and shoulder joints of your left arm 100 times each, and count your breaths, inhale from 1 to 10, and exhale from 11 to 20; after patting the left shoulder joint, use your left hand to pat the right arm, as before.

　　After patting the right shoulder joint, bend down and pat the inner and outer sides of the left and right legs 100 times from top to bottom with both hands, while counting your breaths as before.

　　2. Rotate the arms - loosen the shoulder joints

　　Stand with your feet shoulder-to-shoulder apart, straighten your arms to the left and right, and circle from front to back while counting your breaths, inhale from 1 to 10, exhale from 11 to 20, for a total of 180 circles.

　　3. Squat and bend – train your waist and abdomen

　　Stand with your feet flat on your shoulders, stretch your hands forward with your chest flat, squat down and stand up, count your breaths, inhale when you squat down, and exhale when you stand up, for a total of 50 times; then turn your hands to extend your hands to the left and right, squat down and stand up again, count your breaths, do the same as before, and do it 50 times.

　　When standing up, tilt your upper body slightly backward and press your belly, tightening your belly; then bend your head to form an arch. Bend your waist downwards like a chicken pecking at rice. When bending down, straighten your hands downwards and keep your fingertips as close to your feet or the ground as possible. At the same time, count your breaths, inhale downwards and exhale upwards, a total of 100 times.

　　Equipment needed for swimming to lose weight

　　1. Water fitness shoes

　　If you perform water fitness activities for a long time, in order to protect the muscles, ligaments and skin , to avoid slipping, it is best to wear a pair of water fitness shoes. Water fitness shoes are generally made of lightweight neoprene, with soft and elastic soles and strong fabric that dries easily.

　　Some water fitness shoes also have special small rings on the uppers and rear parts, which can be connected to water resistance rubber bands for resistance running, swimming, kicking and other exercises.

　　2. Resistance gloves

　　When performing upper limb strength exercises, in order to increase the water area and increase resistance, you can wear water fitness resistance gloves. Resistance gloves are generally made of neoprene, which is durable and shaped like a duck's web, which can effectively increase resistance.

　　3. Special floating board for water practice

　　This kind of floating board has small holes of different shapes and sizes through which water flow can pass. The resistance can be adjusted in the water to increase stability. During practice, you can lie prone, supine, do or stand on the floating board to perform various balance or strength exercises, and can also be used as a kicking board.

　　4. Deep water running aid flotation belt

　　Generally made of hard foam plastic, if you wear a flotation belt in a deep pool, you can experience the feeling of walking in space with your feet suspended in the air.

　　5. Water fitness bar

　　The water fitness bar is made of soft foam plastic, which is soft and can be transformed into a bar, ring or semicircle. Practitioners can use the fitness stick to perform various dance or gymnastics movements, and can also be used to help float in the water.