What to do before swimming

What to watch before swimming?

First of all, from the perspective of self-responsibility to others, people with severe heart disease, epilepsy, high blood pressure and other diseases as well as people suffering from infectious diseases and skin diseases are unfit to participate in swimming because the swimming of patients may increase. The condition or the spread of the disease to others.

Secondly, according to the individual's physical characteristics, choose suitable swimwear, swimming trunks and swimming caps. Oversized bathing suits and swimming trunks may increase the resistance during swimming and affect swimming movements. Too tight and comfort may be affected; The level of personal swimming, choose swimming glasses, ear plugs, nose clips, floating objects and other sports accessories to help adapt to the water environment and improve performance.

In addition, swimming requires whole body movements, and in the water environment, heat dissipation is faster. Therefore, human energy consumption during swimming is very large. Before swimming, you should consume enough carbohydrates such as rice, noodles, and bread, and some eggs. , meat and other protein substances. Be careful not to go hungry or full of food, eat too much and then swim, affect the digestive function, prone to stomach cramps, and even vomiting, abdominal pain and other symptoms; and fasting swimming, the body's energy storage is low, prone to hypoglycemia, dizziness, fatigue. It is recommended that you exercise for 1 to 3 hours after a meal.

Finally, it is also very important to prepare for activities before starting swimming.

Swimming must be prepared for swimming

Like other sports, preparing for swimming before swimming is very important for fitness people.

First of all, preparation activities can prevent cramps in the water. Because the human skin temperature is generally higher than the water temperature, if you do not prepare to jump into the water, the skin stimulated by cold water, so that the body parts of the muscles produce a strong contraction, prone to cramps, strains and other uncomfortable If it feels serious, a drowning accident may occur. Preparation can make the body's muscles warm up before the water, increase the blood circulation in the muscles, which can better withstand the stimulation of cold water.

Second, to prepare for activities that can adjust the state of various organs of the body and overcome the inertia of internal organs. It takes a certain amount of time and process for our internal organs to enter from a quiet state to a state of exercise. The preparation activities can help the nervous system, cardiovascular system and respiratory system to get excited as quickly as possible and gradually adapt to the needs during exercise to prevent liver and spleen areas from appearing during exercise. Pain is conducive to the improvement of heart and lung function.

Thirdly, preparing for activities can increase the strength and elasticity of muscles, improve the performance of muscle stiffness, and increase the range of motion, coordination, and flexibility of the various joints of the body. Through the comprehensive benefits of the preparation activities, the performance of the swimming process can be improved and the risk of muscle and joint damage reduced.

How to prepare for the event?

Since preparations are so important, how can we prepare for swimming?

Before swimming, preparation should start with a slower pace of movement and easier to control movements, and gradually increase the speed and intensity of exercise. Start with aerobic activities, such as jogging around the swimming pool for a few laps (about 5 minutes), and then you can perform freehand exercises in poolside open areas, such as swinging arms and twisting around; imitating exercises such as arm strokes and leg kicks. , legs, breathing, etc.; to carry out these activities should pay attention to alternate parts of the body for activities (for example: can be for the head, upper limbs, trunk, lower limbs to carry out activities). In addition to jogging, most of the above activities can be carried out in the form of dynamic stretching of muscles, which helps to increase the range of motion of the joints, maintain rapid circulation of blood, and increase body and muscle temperature. Finally, before you complete these preparation activities, remember to shower with cold water. Scrub the face, chest, and limbs with water. Allow the body to adapt to the temperature of the water. Then go into the water and avoid direct sweat.

Having said so much, let me come up with a simple swimming preparation program for you.

Jog warm up

Individuals can jog the appropriate time and distance according to the previous running experience to reach a fever and slightly sweat.

2. Head activity

Action essentials: Stand with hands on hips, head in front, back, left, right four directions to complete activities, each direction to complete two beats, an eight-shot to complete the activities of the four directions, completed a total of four eight-shot activities. Afterwards, the head rotates clockwise and counterclockwise, respectively, and the two directions rotate alternately one by one, one eight-shot rotation in one direction, completing four eight-shot total four-round head rotations.

Note that when doing head movements, you should slow down and use too much force. (as on the left)

3. Torso and upper limb activities

Arms stretched sideways

Action essentials: normal standing, arms placed on both sides of the body. Keep your arms straight, with your arms (palm facing the outside of your body) sideways over your shoulders, try your best, then withdraw from your shoulder position to your starting position. Every two beats arms swing up and down, completing four eight beats. When doing this, you can swing your arms slowly at the beginning, and then gradually increase the arm's swing speed (be careful not to lose control by swinging the arm too fast). After the completion, you can use the arm swinging toward the inside of your body to perform stretching activities. The duration of the event is also four beats.

Chest exercise

Action essentials: normal standing, arms flat side, palms toward the ground (hands into a palm or fist), and then straight arm to do chest movements, arms to a show for the two beats to complete the four eight beats.

Arms lifted

Action essentials: normal standing, upper arm opened parallel to the ground, forearm and upper arm is 90 degrees upward, palms stretched straight, and then the arms tightened close to the head, active lifting, hands overlapping, after completion, return to the beginning Action state. When doing this action, put your arms up and down for two beats and complete four beats.

Shoulder ring

Action Tips: Stand with your feet parallel, shoulder width, and forward torso in the shape of a prone position, keeping your back straight and your abdominal muscles tight. Then the arms around the shoulder joint around the ring in the forward and backward direction (can carry forward both arms at the same time, while the back around the ring; arms respectively forward and backward direction around the ring), requiring the elbow as far as possible straight. When you perform a loop action, you can determine the speed of the loop according to your own ability. Generally speaking, if you beat a beat with a certain number of rhythms, it is advisable to complete four beats. The time is about thirty seconds.

4. Lower limb activities

Half time

Action Tips: Stand with your feet parallel to your shoulders and hold your hands behind your head. When he completes the action, heeling the ground, keeping his back straight and crouching until the knee is 90°, then standing straight. The next step is to take two beats and finish four beats. Pay attention to the time when you are kneeling down and your legs should not be soft. Be sure to have a sense of strength.

Lunge split legs

Action Tips: Stand with your feet together, straighten your back, and straighten your arms on both sides of your head. Take one step forward on one leg, bend one's knees and knees, keep the back straight, stretch one stroke per press, then relax a little, then continue to press and stretch, complete four four shots. Stand upright at last.

Do these preparations, let us enjoy swimming in summer fun!