It is difficult to overestimate the beneficial effect of swimming on the human body. This sport helps to become healthy, agile, and hardy. It strengthens and develops all internal systems, contributes to harmonious development, improves muscle relief, normalizes weight
If you have decided that swimming is what you want as a workout for having a nice figure, then this article is for you. Here we reveal how to get into swimming for fitness.
When swimming, the skin is washed and cleaned of dust and sweat, which improves its condition.
Swimming requires significant energy costs, which improves the figure, strengthens the muscles, plus helps to get rid of excess fat. This is one of the most energy-intensive sports: 400-600 kilocalories are consumed in water per hour. Water "destroys" extra pounds. Efforts, strokes, overcoming resistance, maintaining balance in a horizontal position and other movements require physical effort, the work of large muscle groups. Therefore, swimmers are slim with good joint mobility.
Swimming activates the metabolism. People who strive for a proportionate figure, doing swimming will easily be able to achieve their goal. And for this, you will not need to be on a diet, limit yourself in nutrition, or, conversely, increase the usual menu.
Your money investment in a subscription to visit the pool will pay off if you follow the recommendations.
There are few rules, the main thing is to follow them. To make the body beautiful, use the secrets and techniques that professionals advise.
Two swimming styles bring the best results — crawl and butterfly. The maximum expenditure of calories is provided by swimming with a crawl. If you swim on your back, you can remove excess fat on the sides.
Follow this swimming workout:
The basis of training is a regular change of swimming style, the alternating practice of relaxation, and intense loads. For example, you warm up for 15 minutes by swimming in a freestyle. Then you can lie on the water for 5 minutes, trying to completely relax the whole body. Shift the loads several times. Complete the classes correctly — swim in a calm rhythm.
Beginners always wonder how much they should swim to get fit or how many laps should be included in swimming training. It is necessary to swim for more than 45 minutes per session, training 2 times a week, or preferably 3 times. Intensive training can cause a strong increase in muscle mass, this implies an increase in body weight.
By doing aqua aerobics, you can quickly recover after childbirth, without danger and injuries. There is no overtraining from this type of sport. Classes are suitable for almost everyone. Training will help to speed up the metabolism and burn from 400 to 600 kcal. The same effect can be achieved if you jog for 3 hours. Water massage helps to prevent varicose veins. Usually, the muscles do not hurt after this activity, since lactic acid does not accumulate in them. This must be the way to get fit with swimming.
Master the exercises:
To achieve results, take into account the experience of others. Listen to our advice, and you will be able to avoid the typical faults of beginners.
The above program combines quiet and fast phases, helping to work out musculature. Implement it 3 times a week.
First Day. Swim at an average pace of 30 mins without acceleration and stops. Beginners should begin from 5 mins, gradually raising the time.
Second day. Warm-up for 5-10 minutes, swim one lap with a fast crawl, back — calmly with a breaststroke. Watch your heartbeat, Normal frequency is 60%. Repeat the lap from 5 to 9 times. Finish the class with 1-2 calm laps.
Third Day. The same as on the second day.
The crawl forms an elastic press, forcing the oblique muscles of the upper torso to work.
12 weeks of regular classes for beginners (3 times weekly):
Swimming in fins maximizes the load on the legs, and your waist and sides would become perfect. Water is a great lymph masseur, which gets you rid of cellulite.
Use this method: Swim one pool with a crawl or breaststroke at the maximal speed, the next –quietly with a back crawl. This approach diversifies the training.
It depends on many factors, but soon you will see the progress.
10 mins in the pool get rid of:
Train regularly, interleave styles and loads. Correspond to the recommendations of the trainer, rules of a healthy diet, and drinking regime. The result of your efforts — the shape of your dreams.
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In order to be calm when your children go to the pool, and to be sure that they successfully have their workouts, it is necessary to teach them the swimming pool rules. We hope our article on 10 swimming pool rules will be of help.