What are the warm-up exercises before swimming?

Swimming is a sport that most people like in summer. Corresponding to the season, swimming is not seasonal. As long as there is no abnormality in your body, you can swim to exercise. For men, swimming is a hobby, while for women, swimming can help them lose weight and consume a lot of body fat or calories. Before swimming, patients should be well prepared and warm up before swimming. Multi-faceted preparation can prevent problems during swimming. So what are the warm-up movements before swimming?

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.

During swimming, due to the stimulation of water temperature, the body maintains a sufficient temperature. Skin blood vessels are involved in an important regulatory role. The stimulation of cold water can cause skin blood vessels to contract to prevent heat from spreading out of the body. At the same time, the body steps up to produce heat, dilates the blood vessels in the skin, and improves the blood supply to the skin. Long-term exercise can enhance the blood circulation of the skin.

In addition, water is a very soft liquid, and due to the action of water waves, it constantly rubs the human epidermis, allowing the skin to get better relaxation and rest. Therefore, people who regularly participate in swimming exercises have smooth, white and soft skin.

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.

There are many warm-up exercises before swimming. We can prepare according to our own habits. When warming up, we should pay attention to weather changes and water temperature, especially swimming in winter. Too cold water is harmful to the skin, heart, etc. The patient must make a decision after judging the body. Do not swim alone, as it is easy to have an accident and cannot call for help. After swimming, the patient should also replenish water and calories to prevent excessive energy loss after large amounts of exercise.