What are the warm-up exercises for swimming?

Swimming is a very common sport. Many people who grew up in coastal cities have basic swimming skills. But in fact, swimming requires certain methods, and the learning process is also very difficult. It is inevitable to choke on water and feel nervous. Swimming is mainly an underwater activity, so you must warm up your body before doing it, otherwise it is easy to get leg cramps. So what warm-up exercises should you do before swimming?

First of all, from the perspective of being responsible for oneself and others, people with serious heart disease, epilepsy, high blood pressure and other diseases, as well as infectious diseases and skin diseases should not participate in swimming, because swimming may aggravate the condition or transmit the disease to others.

Secondly, choose appropriate swimsuits, swimming trunks and swimming caps according to your personal body shape. Swimsuits and swimming trunks that are too large may increase resistance during swimming and affect swimming movements, while those that are too tight will affect comfort. According to your personal swimming level, choose swimming goggles, earplugs, nose clips, floating objects and other sports accessories to help you adapt to the water environment and improve athletic performance.

1. Turn your head forward, backward, left and right to stretch your neck muscles, and repeat 10 times.

2. Alternately move one arm backwards to your shoulders, then move both arms backwards to your shoulders at the same time.

3. Raise one arm, bend over 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 in front of you, reach your hands forward to touch your toes, hold, and repeat.

5. Sit on the ground with your legs straight and apart, bend your body to one side and bring your face toward your knees, then repeat on the other side.

6. Reach 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.

7. Sit on the ground with one leg straight forward and one leg bent backward, stretch your torso forward, and then lean back. Repeat several times, switching legs. At the same time, gently rotate your ankle.

People who like swimming must do a good warm-up before jumping into the water. Usually five minutes is enough. If you don’t know how to warm up, you can follow the movements and exercise methods introduced in the article. Warm up and stretch your muscles well so that you can exercise better. Avoid dangerous behaviors such as underwater cramps.