What is the best way to warm up before swimming?

Swimming is a famous Olympic event and a sport that many people like, especially in the summer. In hot weather, in the scorching heat, as long as we have time, we will get ready and go swimming, which is very relaxing and cool. However, before going into the water, don't forget that we still have one very important thing to do, which is warming up. Next, let’s take a look at how to warm up before swimming.

1. Turn your head forward, backward, left and right to stretch your neck muscles. Repeat 10 times. 2. Move one arm around your shoulders alternately, and then move both arms around your shoulders at the same time. 3. Raise one arm, bend to the opposite side and stretch as far as possible, then switch arms and repeat. 4. Sit on the ground with your legs together and straight forward. Stretch your hands forward to touch your toes. Hold, then repeat. 5. Extend one hand from behind the head to the opposite shoulder with the elbow pointing upward, and use the other hand to hold the elbow and pull toward the opposite side. Switch arms and repeat. 6. Sit on the ground with your legs straight and apart, bend your body to one side with your face close to your knees, and repeat on the other side. 7. Sit on the ground with one leg stretched forward and the other leg bent backward, stretch your torso forward, and then lean back. Repeat several times, switching legs. At the same time, gently rotate your ankle.

Warm-up exercises before swimming can be divided into static stretching and dynamic stretching:

Static stretching

Step 1. Put your heels together, straighten your legs, stretch your arms forward, clasp your fingers together with your palms facing outward, and stretch your arms as far as possible and push them outward.

Step 2: Stand on your heels, keep your arms straight and raise them above your head, then rest after 15 seconds.

Step 3. Put your feet together, bend your right knee, press the back of your right foot with both hands so that your heel is as close to your buttocks as possible, and change feet after 15 seconds.

Dynamic stretching

Step 1. Open your feet to shoulder width, and open your arms and hands to the back at an angle of about 45 degrees.

Step 2. Start drawing large circles forward with your arms and shoulder joints. Hold for 10 to 15 seconds, then switch to drawing large circles from front to back for 10 to 15 seconds to stretch the shoulder joints.

Step 3. Open your feet shoulder-width apart, put your hands on your hips to help balance your body, step your left foot on the ground, and lift your right foot off the ground with your knees bent at 90 degrees.

Step 4. Rotate your right ankle 5 times counterclockwise, then 5 times clockwise.

Step 5: Use your calf to drive the knee joint to rotate counterclockwise for 5 circles, then rotate it clockwise for 5 circles and then switch to the other foot. This can warm and relax the ankle and knee joints.

After completing these warm-up activities, we can go into the water, swim a few laps in the water, and play in the water. Because only in this way can we prevent sports injuries and cramps, and only in this way can we have a basic guarantee for our safety when we go into the water. I hope everyone will do warm-up exercises before swimming and be responsible for their own safety.