How to do warm-up exercises before swimming

Swimming is a sport, but it can also be said to be a survival skill. Therefore, learning to swim is very necessary for everyone. Having said that, we still need to do some proper warm-up exercises before swimming to ensure that swimming proceeds normally. So, how do you do warm-up exercises before swimming? There are many answers to this question, and the contents of these answers are very important for people who are learning to swim or swim regularly. Let’s take a closer look at it below.

There are three main types of warm-up exercises that need to be done before swimming:

1. Clapping hands and legs - unclogs blood vessels:

Stand naturally with both feet, first use your right hand to pat the biceps, triceps and shoulder joint of your left arm 100 times each, and count your breathing, 1-10 for inhalation, 11-20 for exhalation. After patting the left shoulder joint, switch to your left hand to pat the right arm, using the same method as before. After patting the right shoulder joint, bend over and use both hands to pat the inner and outer sides of the left and right calves from top to bottom and from bottom to top 100 times each, while counting your breaths as before.

2. Rotate your arms – loosen your shoulder joints:

Stand with your feet shoulder-width apart and your arms stretched out to the left and right. Circle from front to back while counting your breaths: 1-10 for inhalation and 11-20 for exhalation, for a total of 180 circles.

3. Squat and bend down - exercise waist and abdomen:

Stand with your feet parallel to the shoulders, stretch your arms forward at chest level, squat and stand up, count your breaths, inhale when squatting, exhale when standing up, do this 50 times in total, then turn your arms and stretch them to the left and right, squat and stand up again, count your breaths, do this 50 times as before, when standing up, slightly tilt your upper body back to press your abdomen, tighten your belly, then bend your head and waist into a bow shape. Bend your waist downward like a chicken pecking at rice. When bending downward, stretch your arms downward with your fingertips as close to your feet or the ground as possible. At the same time, count your breaths, inhale downward and exhale upward, for a total of 100 times.

With the understanding of the above, I hope everyone will do these warm-up exercises before swimming in the future, and it is best to do them completely. Only by doing this can we ensure that swimming proceeds normally and that our body and mind receive the benefits of swimming. Finally, I would like to remind everyone that although swimming is good, it is best not to swim in the cold winter to avoid unnecessary falls into the water or drowning.