Swimming is considered a very healthy and healthy sport. Regular training in the pool helps to normalize the respiratory system, strengthen the heart muscles, and improve blood circulation. Swimming forms the correct posture and relieves the spine. If you follow certain rules in the pool, you can lose extra pounds.
Secret 1
To lose extra pounds while swimming, you should first carry out a special warm-up with stretching a specific muscle group. Exercise is performed for arms, legs, torso bends and head turns. After that, you can start swimming.
Secret 2
You can significantly reduce weight with intense swimming. In this case, the emphasis is on raising the heart rate. Aerobics in water can also solve the problem of extra pounds. Many pools provide similar training with a professional instructor. Thus, weight loss will be excellently combined with enjoyable exercise. At the same time, aerobics does not require high skill in swimming. In this case, it is enough just to be able to stay on the water. Remember: water is an excellent remedy for many troubles. It refreshes, cleanses and nourishes. Water contains macro- and microelements, useful substances.
Secret 3
To lose those extra pounds, it is worth remembering that it is useful not only to swim in the pool, but also just to stay on the water. When a person is resting, he manipulates his legs and arms a little to stay on the surface. This is a kind of training. During this period, a certain amount of energy is consumed.
There are different swimming styles, which differ in the amount of energy expended. The dolphin style (butterfly) helps to reduce weight. For weight loss, you can also combine two styles at the same time: crawl and butterfly. You can alternate for 5 minutes.
Secret 4
In order not to achieve the opposite effect of weight loss, when exercising in the pool, do not forget that swimming can significantly increase your appetite. Try to control your food intake.
Going to workout in the pool, you need to eat 1-1, 5 hours before class. You should start eating after exercise no earlier than an hour later.
Adjust your diet in parallel with water treatments, your diet, if your goal is to lose weight in the pool. Include dairy products, vegetables, fish and lean meats in your diet. As a sweet, it is permissible to eat a limited amount of dried fruits.
Secret 5
After you have swam for a certain time, you should definitely do a small set of useful exercises.
Leg sweeps are designed to strengthen the muscles in the back of the thighs. To perform the exercise, you should stand up to your neck in water. Straight arms are extended in front of you. It is necessary to perform lifts with a straight left leg, trying as much as possible to reach with the toes of the palm. The exercise is performed 10 times on each leg.
Reduction and extension of the arms will effectively develop the muscles of the arms. To perform the exercise, you need to go into the water up to your neck. Legs shoulder-width apart, slightly bent at the knees. Straight arms are slightly spread out on the sides. Next, raking movements are performed with the palms. The exercise is repeated 10 times in 3 sets.
Running in water stimulates weight loss in the thighs and buttocks. To perform the exercise, you should stand up to your neck in water. The back is straight. The pelvis should be drawn into itself in such a way that the muscles of the buttocks are tightened as much as possible. The right and left knee are bent alternately. The exercise is performed for 5-7 minutes.
