Swimming is the most gentle exercise. Covering the distance from side to side for an hour, you not only strengthen blood vessels and heart, temper, improve posture, but also strengthen muscles and burn calories.
Instructions
Step 1
Swimming is a great way to get fit. True, many people think that it is enough to splash around the side once a month … And they are deeply mistaken.
In order for muscles to work, and excess weight to go away, you need regular and intense training.
Therefore, those wishing to lose weight need to take a subscription to the pool, designed for 2-3 single visits.
Start your workout with 30 minutes of active swimming and work up to a full hour.
Step 2
Before the swim, warm up a little, warm up the muscles, prepare them for the load. Take a brisk step from a stop to the pool, make, before diving, circular movements with your head, arms, bends, stretch your arms and legs. The ideal option is a 20-30 minute "cool down" in the gym.
Step 3
Now let's talk about swimming style. Each method burns a different number of calories depending on the intensity - from 150 to 450 calories per hour - and uses different muscle groups.
So, the crawl (the swimmer makes strokes alternately with the left and then the right hand, accompanying the movement of the opposite leg, the head is under water) is considered the fastest and most intense in terms of load. Butterfly (hands make simultaneous symmetrical movements parallel to the surface of the water) makes the muscles of the back and hips work more. Swimming on the back helps to relieve the cervical spine and relieve tension.
In order to lose weight on the thighs and legs, cellulite disappears, you can use an additional projectile - a ball or a board. Grasping it with your hands, you need to swim only with the help of your legs.
Step 4
Fat begins to "drown" at a certain heart rate - from 100 to 150 beats per minute. With such a pulse, energy consumption increases to 600-1300 kilocalories per hour.
Therefore, watch your heartbeat: swim actively, but also do not exceed the upper bar.
Step 5
Change your swimming style every 100 meters. For example, do 4 laps with breaststroke, then backstroke and crawl. In total, you need to swim with sufficient physical fitness for about 1 kilometer per lesson.
Step 6
Breathe evenly. Oxygen is an element without which oxidation, fat burning is impossible.
Step 7
After your workout, be sure to stretch all your muscles. It is also recommended to take a short walk after the pool.
Don't be in a hurry for a bite to eat! The optimal time for eating is 1-1.5 hours after class. Of course, nutrition must be properly balanced. No matter how well you put in the pool, your efforts will remain on the sidelines if you spend the rest of the hours eating burgers and fries.
