What are the swimming warm-up movements?

Most people will do warm-up exercises before swimming. The development of these movements can reduce accidents during swimming. So what are the warm-up movements for swimming? When swimming, most of the movements are with the hands and legs. When doing warm-up, we should pay attention to the movements of these two parts. Patients should use patting methods or rotating arms. The lower limbs should also be exercised. Wait until the body is fully opened before swimming. At the same time, limit the swimming time to avoid accidents.

Swimming is the skill of floating on the water by one's own power and moving forward in the water by using the movements of one's own limbs. Swimming can be divided into competitive swimming and practical swimming. Competitive swimming is the second largest event in the Olympic Games. It includes four swimming styles: butterfly stroke, backstroke (also known as backstroke), breaststroke and freestyle (also known as crawl/freestyle), as well as synchronized swimming.

You should warm up for 10 to 15 minutes, moving your joints and muscles to prevent cramps caused by entering the water which is too cold. Take a warm shower before swimming and then enter the water so you won’t feel cold. Because warm water bathing (between 30-40℃) can take away some of the heat from your body, which will make your body temperature close to the temperature in the pool (usually around 27℃).

Whether you are just learning to swim or you are a regular swimmer, you must prepare some necessary equipment so that your swimming activities can proceed smoothly. At the same time, you must be well prepared before swimming and warm-up exercises must be performed. Its main actions are:

1. Clap your hands and legs to open up blood circulation: 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 breaths, 1-10 for inhalation, 11-20 for exhalation; after patting the left shoulder joint, switch to patting the right arm with your left hand, 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, stretch your arms to the left and right, and rotate from front to back while counting your breaths, 1-10 for inhalation, 11-20 for exhalation, for a total of 180 circles.

3. Squat and bend over - exercise the waist and abdomen: stand with feet parallel to the shoulders, stretch your hands forward at chest level, squat and stand up, count your breaths, inhale when squatting, exhale when standing up, for a total of 50 times; then turn your hands to the left and right and stretch them horizontally, squat and stand up, count your breaths, the method is the same as before, also do it 50 times, when standing up, slightly tilt your upper body back to press your abdomen, tighten your belly; then bend your head and bend over 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.

What are the warm-up exercises for swimming? There are three main warm-up exercises that patients can do. Patients should pay attention to safety when exercising. Swimming consumes a lot of physical energy, and patients will feel tired after swimming for a while. The limbs will also feel tired. Proper rest is necessary to relieve the symptoms. If you continue swimming without rest, accidents are likely to occur. The patient should be accompanied by parents or friends when swimming. At the same time, pay attention to safety measures and avoid swimming in deep water.