It is known to lose weight, you need to move more. It is opposed to very complete people to run, and sometimes, and walking is given with difficulty ... But the swimming does not have contraindications, there are only a few restrictions and is obligatory medical certificate about the lack of any skin diseases.
Swimming can be an excellent means of normalizing body weight - subject to the regularity of the load (Z0 min / 3 times a week). When mastering the swimming technique, intensive and long-term load - it can be effectively used to increase the functional state of the circulatory system.
Swimming improves blood circle, stimulates cardiac activity, strengthens the respiratory system, bone tissue, spine, forms posture, improves overall well-being. It involves all muscle groups, but as a result of the horizontal position of the body and the specifics of the aquatic environment, the load on the circulatory system is in swimming less than in running or walking on skis.
In addition to the listed, swimming allows you to burn 450-600 kcal per hour.
This is one of the most affordable sports. To achieve the necessary wellness effect, when swimming, it is necessary to develop a sufficiently large speed, in which the heart rate would achieve the zone of the training mode (at least 130 ° C.).
Energy support of muscle activity when swimming is characterized by a number of features. Already staying in water (without performing any movements) causes an increase in energy consumption by 50% (compared with the level of rest), maintaining the body in water requires an increase in energy consumption by 2-3 times, as water thermal conductivity is 25 times more than air. Due to the high resistance of water on 1 m in swimming, 4 times more energy is spent than when walking with similar speed, i.e. About 3 kcal / kg per 1 km (when walking - 0.7 kcal / kg).
When swimming, all muscle groups work, so the body is well tightened if you float 3-4 times a week. Slimming also contributes to the breath, which corresponds to the clock of your swimming.
Swimming is the same aerobic training, so it is important for weight loss to swim daily or every other day and in a rapid pace. There are many styles of swimming (cross, breeding, butterfly, frog, etc.). No matter what style you will have, it is more important to keep a good pace and engage and hands and legs. It is better to even alternate various swimming techniques, for example, sailing 6 minutes by Bras, then rest 30 seconds, after 6 minutes with a drill on the back, again rest 30 seconds, then the ramp on the chest and again rest, etc. You can only swim through the legs, without the participation of the hands, then do on the contrary, part of the way "go on foot", without getting the bottom, part - run on the bottom (if the height of the pool allows), etc. You can take various water simulators and work out aquaaerobics with them ... If cool water is good in the pool, the body will spend extra energy for heating.
We need to swimming for weight loss 45-60 minutes, then your glycogen reserves will be speeches and the body will begin to spend fat reserves. And after the pool it is worth a cup of drink or simple and 30-45 minutes is nothing.
When is it better to swim?
The best clock for swimming is early morning, from 7 to 9 hours, and evening, from 18 to 20 hours. The organism in the morning clock is most relaxed and susceptible to this kind of loads, because, plunging into the water, you fall into a more dense environment, and the coordination of movements and the load force immediately changes. So you can swim with maximum return. Evening hours also have a positive effect on the systematization of the load. The body has already received the daily load and will not respond strongly to the change of the environment, simply goes the maximum return of calories. Due to this, you do not just restore health, but also discard some mass. But this will happen only if you comply with a diet, exclude too calorie food from the diet.
The problem in learning adult people is that they can always say no if they are asked to do anything, from what they will feel awkward. Many instructors teach adults as well as children. However, in contrast to children in adults there is a feeling of abstract perception and they have a motion motility. Doubt doubts, and they will learn faster. Swimming like dance. Need to know the right movements. You must correctly treat what you are doing and know how it is done correctly. Below you will find recommendations, how to learn how to move correctly and how to learn how to relate to swimming. In principle, all this can you learn without water: in the bathroom or in the hot tub.
Steps
Learn to breathe during swimming
- Breathe nose, exhale correctly. Under water exhale, breathe over the water.
- Learn to breathe air while being close to the water. It will require you time and effort.
- Exhale through the nose so that the water does not get into it. Water in the nose bake. If you do not work, buy a nasal clip.
- Learn to count to ten, when the face is under water and slowly exhale the nose. Exhausted when you are under water.
- Relax, raising your mouth over the water, and breathe while the face is in the water. You will not die. Even if a little water falls into the mouth, you will not die. Split. We, like those of dolphins, is arranged in such a way that the water does not fall into the lungs.
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You should know a little about the water.
- Fill the cup of water and lower the needle into it. It will work only if you carefully and slowly put the needle into a cup. It works with needles, people and ships as water pushes. Items pushed each other if the subject is not much severe relative to the water space in which it is located. Remember Archimedes! Therefore, the needle floats and sinks, putting one end first.
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Learn to distribute your body on the maximum water space so that the water keeps you like a boat. Recall what happens to the needle when it is at first a cup lower her end. Without properly controlling the body, the feet act as the end of the needle!
- Start off the bed. Imagine that you are in the water. Think of your body as a swing. You can do that, because your buoyancy center, the point in your body, which wants to swim and the center of gravity, the point in your body that wants to dive, are close to each other. The buoyancy center is in the chest because the air is in the lungs. The center of gravity is located in the hip area, which gives the opportunity of the steps to act as the end of the needle when you are going to swim.
- To keep the equilibrium of such swimming swings, look down, straighten your hands like Superman during the flight and make crawled hands. In almost all styles of swimming, one hand is stripped, and the other is at the face in order to keep the right position of the body. To go a stone on the bottom, lift your head and stop producing crawled hands, exhale. The strength of gravity will win.
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Practice on the bed or on the floor.
- Slightly shake the body from side to the side and turn your head to the side so that you can breathe. This is a position in order to sail on the back. Pull your hands on the sides and machine with hands, palm down, pushing your hands from the hips.
- Next, move your legs as the scissors top and down slowly. This is the main movement while swimming on the back or on the stomach. When you do the same in the water, you are also working with your knees. Practice the movement of the scissors sitting in the chair, bend the legs in the knees and pull out the socks. So you hold onto the water, raising the hips and legs. Keep equilibrium.
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Try to slowly dive into the water until you get the bottom. Head is over the water.
Hold onto the wall and immerse yourself with your head under water and dance, exhausted air. Always exhale through the mouth under water.
When you are ready, stop holding the wall. Throw off from the bottom of the legs. Hands with your arms and make waves.
Where it is easy to stand, push out from the wall in the right position of the body, make a few cramped, lower your face under the water, haul a little, then stand up.
Play in water. Relax and strain, then go to long swims. You must get used to the fact that the face is under water, and the body is elongated. You can use the auxiliary floating facilities if you are afraid to dive into the water. You can swim a little under water before you snap. Over time, you will become more experienced. Experience comes with time. Do not lower your hands. Each person is experiencing similar moments. Your first reaction in water should be stretched on the surface, row, do crayons, breathe and relax. Do not try to climb the invisible stairs.
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Then turn on the back, keep riding your hands to the side. Stay on the surface of the water, without moving forward. Relax and continue sailing, counting to thirty. So you will learn to control your movements and you will feel more confident.
- It is important to learn to swim on the back. It is better to turn over to your back instead of standing still. So you prepare for training. Do not wait, it will be easy and do not expect quick results. It takes time.
Buy good glasses that will not leak. Nothing will spoil the swimming like water falling into the eyes.
Become in the shower, sit down in the water and try them. Remember glasses a little, and water will not fall in them.
Try to plunge into the water in the glasses.
Learn to be on the surface of the water
It is important to be able to relax while swimming. Proper breathing, body position and movement helps to relax.
Feel the movement of water
Learn to make cramped hands
Get ready for what you wet
Learn to love water
Feel freedom while movements
Move your legs, sleep from under the water and move your feet on. Sweep 5-10 meters with immersed in the water, exhausted in water. Do it where you can get bottom. After you feel confident on the surface of the water, the depth will not be a problem. You will always be on the surface. Ideal if you do it without auxiliary floating device.
So, with your hands stretched forward, you make several breaths.
One of the most popular sports is swimming. This is a rare case when sports at the same time bring pleasure, and a wonderful wellness effect. There is time to go to vacations ahead, and many rushes to the sea, where a full rest can be combined with active swimming classes. However, now in many cities there are swimming pools, where you can successfully make swimming exercises. And for those who like the first option, and for those who are thinking over the second is our today's article.
What is the benefit of swimming?
Swimming is rightfully considered the most efficient sport that has no competitors in healthy impact on the human body. Especially strong positive impact swimming hason the cardiovascular and respiratory system, the muscular apparatus (muscles of the hands, hips, buttocks, abdomen, shoulders), joints (hips, hands, neck), musculoskeletal system. In addition, swimming is one of the types of hardening, has a positive effect on the immune system.
Relevant this sport and for those who wish get rid of excess weightAfter all, during the swimming, extra calories are "burned" very quickly (2-4 times faster than during similar time and strength load of classes in the gym).
A huge plus of swimming is also the fact that it practically does not have side effects and contraindications. On the contrary, this kind of sport is taught even infants from birth, it is also recommended pregnant and older people.
Swimming contributes to the development of body flexibility, increasing endurance, increasing performance, lifting mood and effective struggle with stressful situations.
What style of swimming is the most efficient?
Crawl - The most common classic style of swimming. It is the most efficient and body-favorable swimming style. Consider more technique for its execution.
The efficiency of swimming depends, first of all, from the correctness of the fulfillment of swimming movements and compliance with the correct breathing.
Minimum movements - maximum efficiency. That is, the selected area of \u200b\u200bthe waterway must be saved, making as little rowes as possible. On average, it is one rowing (rubbing hand) on a cut of a path equal to meter.
The beats begins with immersion in the water of the leading hand. Part of the housing, which is a continuation of the leading hand, "looks" down, and the opposite side with the finished rowing hand, on the contrary, is directed up. The next step is the top hand with a straightened and tense palm as far as possible emitted along the line of the case - it gives the acceleration - and crashes into water. The body at this time pulls forward. During alternations, parts of the hip body and the case rotate around the axial line. 
Legs during a swing with a roll act on the principle of the rowing screw on the vessel. The hips should be tense and stay close to each other. The feet must be movable and flexible. To facilitate the training process, swimming can be started using a last, it also contributes to the development of stop flexibility.
The body during the navigation should be stretched into one line parallel to the surface of the water, it is pulled by the leading hand. It is not necessary to lift my head high above the water, desirable, on the contrary, immerse part of it during alternations of parts of the case. Each subsequent rowing is performed when the movement speed begins to decrease. The rowers need to be made not by hand, but with the whole hand, burking the water in front of it. During swimming, it is also necessary to draw the stomach, it will help significantly increase the speed of movement in water.
Important when swimming is breathing. Inhale should be deep and fast, exhale - complete. Newbies are recommended to inhale during each rowing, more experienced swimmers reduce the amount of breaths over time.
Besides the Kol, there are also such swimming styles:
Breaststroke - Swimming on the chest, during which symmetric movements of the limbs in the horizontal plane are performed. At the same time, the shoulders should be parallel to the water, the hands are bruised to the body under water, the limbs movement are agreed.
Butterfly- Swimming on the chest, a distinctive feature of which is the simultaneous rowing with their hands with their subsequent removal from the water, while moving the legs in the same way as during a brex. Butterfly requires a certain preliminary preparation, hands forces.
Backstroke - Lying on the back, the swimmer makes rowing with his hands and shocks with his legs.
Fairly effective are swimming with alternating various swimming styles. In this case, the training of various muscle groups will be maximum.
Exercises in water
In addition to swimming, various exercises in water are quite effective. It is aquaaerobics and water yoga, water shaping and walking (running) in water, stretching and exercises at the side of the pool. All these exercises are aimed at training selected muscle groups. Their effectiveness will increase if the classes will be held by the floor by the leadership of an experienced instructor.
Swimming pool or sea?
In the question of what is more efficient - swimming in the pool or in the sea - one cannot be unambiguous. In the pool, as a rule, there is an instructor who will help learn to swim correctly, select water exercises depending on your needs and health problems. The pool is more convenient and available for a whole year. On the other hand, to afford the pleasure of regularly visiting the pool may not be far away.
Swimming in the sea (other reservoirs) also has its advantages. First, the waves, the wind, the unevenness of the bottom create certain obstacles during the swim - therefore, the muscles train better. Secondly, marine water is the most useful and, washing the body, has a wellness effect. However, often to go to the sea maybe not everyone, besides, swimming in the sea carries and a certain risk.
Therefore, the ideal is the option combining swimming in the pool and swimming in the sea.
Let swimming bring you pleasure, and its positive impact on the body will serve as a reason for a more frequent visit to the pool or the next trip to the sea.
The beneficial effects of swimming on the human body, both adults and children, has long been marked by many specialists. It greatly affects physical development: strengthens the bone tissue, promotes the development of muscle and respiratory systems, strengthens the nervous system, cardiovascular, corrects all disorders of posture, flatfoot and scoliosis.
About classes
Faving classes Available sport. Children and people of the "old" age can be engaged. Small children with the help of this sport are quickly stronger, and in elderly swimming people, there is a strengthening of the muscular apparatus and bones.
Loadposition Kont1)
In the "cool" periods of the year we are swimming twice a week, visiting the pool. In summer, this kind of sport can be engaged daily in any, suitable for swimming, natural reservoirs. The duration of classes is about forty-five minutes. The best time is morning and evening.
In the morning the body is relaxed, therefore, as soon as it is immersed in a denser water medium, the load power and coordination of movement changes. During morning swimming, the maximum return occurs.
Evening swimming also contributes to the systematization of the load. Retreat of calories during evening swimming maximum.
There are many approaches to water exercises. Among them, you can note the following types of exercises:
- aqua Aerobika
- running or walking in the "small" pool
- walking and Running in Deep Water
- training flexibility
- water relaxation
- water yoga
- water Shaping
- exercises for stretching
- exercises at the Borcht Pool
Main popular swimming styles:
- breaststroke
- freestyle
- backstroke
- sidestroke
- crawl
- butterfly
The style is characterized by a certain agreed movement of hands and legs, with which the body moves forward along the surface of the water. Whatever the style you choose, you must comply with the speed mode with a decrease or increase in the load. You should not immediately take a high speed of movement, slow speed will bring the same load. You can change the pace of swimming in the period of swimming sessions. It is very useful for the normalization of the respiratory system and weight loss.
Loadposition Kont2)
Before you start attending swimming classes in the pool, you must pass a medical examination. Be sure to get admission to classes from a doctor - a dermatologist, in the form of a certificate of the absence of any skin diseases.
As such, there are no contraindications for swimming.
Swimming is useful to people with the problems of the back, joints, overweight and women during the waiting for a child (with problems that have arisen during pregnancy) and others.
Effective influence of classes on the human body
During the clamping, there is an alternation of relaxation and tension of various muscles. This in turn contributes to their increase and efficiency. The benefits of swimming in the fact that it leads to improving the work and improvement of respiratory and blood circulation bodies, strengthening the tone.
Swimming more efficiently in the occupation of conventional aerobics, since the performance of exercises in water leads to all muscle groups, and leads to proportional formation of the figure. The load lies not only on the muscles, but also bones, heart and joints. In addition, swimming helps effectively burn unnecessary calories.
Unloading intervertebral discs, swimming eliminates problems with the spine.
To form a correct posture of the dressing, it is recommended from early childhood. Swimming one of the safe classes, the chance to get injured during swimming is minimal. Loads in the aquatic environment are perceived by the body much easier.
The benefits of swimming, as already noted, is its beneficial effect on the circulatory system. Due to swimming, arterial pressure is reduced, the heart rhythm is normalized, the elasticity of the heart muscle and blood vessels is improved, the saturation of the organism oxygen.
LOADPOSITION KONT3)
When swimming on the body, it turns out a peculiar relaxing and massaging effects. This contributes to a good effect on the state of the nervous system. The overall emotional background increases. These features such as perseverance, determination, discipline, purposefulness are developing.
Swimming is an excellent tool from insomnia.
In the body of a person regularly engaged in swimming, immunity from colds is produced. The body is faster adapted to various environmental conditions, the thermoregulation mechanism occurs in it.
Main benefits of swimming
- Improvement
- of cardio-vascular system
- muscular power
- flexibility and endurance
- load distribution
- weight indicators
- blood circulation
- social activity indicators
- states in the process of combating signs of stress
As you can see, the benefits of swimming is really indisputable!
During swimming, the entire musculoskeletal system is involved. What muscles work when swimming and how to develop muscles? This sport can be considered ideal for maintaining the body in excellent physical form. The swimmers have almost always perfect posture and the heart muscle and the cardiovascular system as a whole are well developed. And this is a big plus sailing.
What is the benefit of swimming
Swim recommend doctors to almost all patients who want to put their health in order. Before you understand which muscle groups work when swimming, it is necessary to consider the benefit of this sport for health.
Finding in the pool perfectly supports blood circulation and increases the volume of the lungs. Swimming is almost the only sport that makes all kinds of muscles work. Also, swimmers almost never have problems with the digestive system.
With regular workouts, the person rises endurance, increases and the body is always in a tone and tightened. And absolutely no matter where the person swims. To the question: what muscles work when you can answer unambiguously. The pool employs the same muscle groups as when swimming in the sea.
Muscles working at swimmers
When a person is swimming, he alternately works by one or another muscle group. This type of sport is built on the weakening and tension of the muscles, so their strengthening is constantly.
What muscles work when swimming? First of all the muscles of the legs. During the permanent visits to the pool, the volume of the hips is reduced and the muscles in general are strengthened. Also, the muscles of the hands, forearm and shoulders are constantly working while driving. Gradually, the human belt begins to increase. In men, the figure becomes courageous.
Do not forget that each selected style affects individual muscle groups. Therefore, if a person decided to strengthen a certain group of muscles, he must carefully choose which it comes to him.
Existing styles and integrated muscles
So, what muscles work when swimming depending on the style?
- When choosing a freestyle style, the muscles of the hands and the widest muscles are mainly working.
- If the athlete is closer to the crown on the chest, then almost all the muscles will be involved, however, the shoulder belt runs most.
- When swimming with a roll on his back, the most widely involved the widest muscles of the back.
- Butterfly causes to actively work all the muscles of the legs, and the person is actively swinging the press.
- Especially useful what muscles work with this style of swimming? If the swimmer chooses Brass, his back muscles work actively. Rhombid, trapezoid and widest muscles are especially well developed.
Choose a style that suits a specific athlete is very important. However, doctors strongly recommend alternating used styles. Thus, it is possible not only to gradually strengthen the whole organism, but also to improve health. In addition, when alternating styles, it is possible to afford a little to relax the body while driving.
Change shape with regular training
As soon as a person began to play sports for improving the figure, he immediately wonders: what muscles work when swimming? In fact, it is not worth seduating and wait for a quick result even with regular training.
With constant loads, muscle mass will grow very slowly. Moreover, a person will never be able to achieve such results as in classes, for example, by pauerylifting or weightlifting. But it will almost disappear the adipose tissue and the figure will be athletic and "dried".
It is worth remembering that when swimming is formed the so-called triangular figure. It will not be possible to achieve her in the gym, so professional swimmers are noticeably immediately.
Also do not wait for the pumped press, chest and triceps. Such muscles develop only with power loads and practically do not work when swimming. If desired, it is necessary to achieve such a figure to train in the gym. By the way, the combined physical exertion has a positive effect on human health.