What are the warm-up exercises before swimming in winter?

We all know that Mao Zedong once swam across the Yangtze River in winter, so you can imagine how cold the water is in winter. But now there are also many people swimming in winter, a group of winter swimming enthusiasts. We all know that when swimming, if we don’t relax well, it will cause cramps and other problems. These problems are very dangerous in the water, so we should do enough warm-up exercises before going into the water. So how to do warm-up exercises before swimming in winter? Let’s take a look together!

As the weather turns cooler, the water temperature when swimming will generally be lower than body temperature, in order to reduce the symptoms of a cold. It is recommended to take a shower before entering the water to allow the body to adapt to the water temperature. Be sure to warm up before going into the water, don't be lazy. Through stretching exercises and other movements, you can mobilize the joints and muscles of the body, making the body feel slightly warm, and it will be less likely to have unexpected conditions such as cramps after going into the water. When a swimmer is sleep deprived and too tired, it is best not to go swimming.

To avoid suffering from "swimmer's shoulder", you can do the following warm-up exercises: alternately move one arm around your shoulder, then move both arms around your shoulder at the same time; raise one arm, bend over to the opposite side and stretch as much as possible, then switch arms and repeat.

Relaxation of the leg muscles is also very important for swimming. Stretch your legs straight and apart in front of your body, keep your back and knees straight, bend forward from your hips, grab your ankles with both hands from the inside of your legs, maintain this position, feel the muscles on the inside of your thighs being tightened, then relax, and repeat. 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.

Now we have a lot of knowledge about warm-up exercises before swimming in winter. Now we all know how important warm-up before swimming is. No matter when you exercise, you must do a good warm-up exercise before doing it. This is also a kind of protection for yourself. If we don’t warm up well during exercise, it will cause great harm to the body.