one,sports tightsHow to wash

1. Because the material of the sportswear is not cotton, it also contains other materials, so the cleaning process is relatively simple, but what needs to be paid attention to is that if such clothes have been washed, it should not be twisted with force, otherwise the clothes will deform.Then you cannot keep the aesthetics of the clothing.

2. When washing with water, be sure to add some laundry fluids or add some natural soap powder, so that the washing is cleaner.Some people like to use a washing machine to wash clothes, do you have a tights to the machine?In order to make clothes better maintenance, it is best to use hand washing. This is a very traditional way, but it is also the most effective, which can make clothes wear longer.

3. After washing these clothes, it must be dry, and it must not be exposed to exposure, otherwise it will not be conducive to the maintenance of clothes.

4. When cleaning, you need to be patient with patience to clean the dirt. Only by washing ordinary water can be washed clean.

2. What are the misunderstandings of cleaning sportswear

1. Do not check the labels of the clothes, wash the sportswear together

Generally, compressing jackets are made of nylon (80%or below) aminotomy (20%or more), while tights are made of polyester (more than 80%) spandex (less than 20%).

When the polyester (DACRON) is cleaned, you can use a variety of washing powder and soap to wash, and nylon uses general synthetic detergents.This information will be indicated on the label on the Running clothing, so the first step before washing is to check the label.The requirements of clearing clothes will be written on the label. For example, you cannot wash with hot water, and you cannot use bleach.

2. If there is stubborn sweat stains, it is recommended to use a special detergent

Because Running clothing is often immersed in sweat, some parts such as underarms, it is difficult to clean it over time, so now there are washing agents specializing in cleaning sportswear in the market.Such detergents are very helpful for cleaning of sportswear, which can quickly remove sweat and stains, and prevent the breeding of bacteria and mold.

Especially like long -distance runners, off -road Running, etc., the clothes will be soaked after each training. If each time is not cleaned, over time, the clothes will be gradually damaged and lose their due value.However, it is not too much to use such a detergent, otherwise some residues will be left on the clothes, causing the breeding of bacteria and mold.

3. Don't use itDryer

The dryer is also used after the clothes are dehydrated to remove the moisture.Although it can make the clothes dry quickly, for some materials of sportswear, drying opportunities destroy the fiber and cause clothes to shrink.Especially like Sports underwear, tight pants, etc., drying opportunities make them lose elasticity.

1. Rope skipping

Rope skipping is a very effective aerobic exercise. After 30 minutes of skipping rope, 400 calories can be consumed. It is a bodybuilding exercise that is affectionate by the public.There are many tricks of jumping gods, which are simple and complicated. It is especially suitable for low -temperature seasons such as winter. Rope skipping has the advantages of less time and energy consumption.

In view of the unique health effect of rope skipping on women, French fitness expert Moke specifically designed a "rope jumping plan" for female fitness.At the beginning, jump only for 1 minute in place; you can jump for 3 minutes in 3 days after 3 days; 10 minutes in a row after 3 months; the "series jump" every day laterUntil half an hour in a row.One -hour jump for half an hour is equivalent to 90 minutes of exercise in jogging.

2. Walking

As the saying goes, people's old legs are old first.The first benefit of walking is to exercise the waist and legs and promote the flexibility of the lower limbs.Traditional Chinese medicine believes that the waist is "the house of the kidney", and the waist is good and the kidney will benefit; the main Bone of the kidney, so walking can also effectively prevent osteoporosis.Many people complain that the pressure is under pressure and has no time to exercise.In fact, walking is just a "ideal detoxification agent" that treats emotional tension and relieve stress.

When walking, you should do your best and step by step.In the case of good state, you can take 5 laps a day at first, and you can take two more laps today; the full journey used for 15 minutes, and today you can speed up a little speed and go through for 12 minutes.vice versa.The standard exercise amount is slightly sweaty. If sweating and not being angry, you are excessive exercise, and you must adjust it.We must look up and hold your chest slightly, slightly abdomen and hips, relax your shoulders, sagging your arms naturally, swinging back and forth.When walking, heels first, and then transition to the forefoot.Due to people, it is high, young, and good in physical fitness. It can be taken away, otherwise the stride decreases.If the step is fast, you can add the movement of the elbow swing arm.

3. Ski

The most essential sport in winter is skiing. It brings you speed enjoyment, and also exercise the body's balance, coordination ability and flexibility.This sport is not fierce, but it can exercise the whole body. Its head, neck, hand, wrist, elbow, arms, shoulders, waist, legs, knees, ankles, etc. are almost all joints of the human body.Good exercise, activating the stiff body, enhance the flexibility of the body, and reduce excess fat.

Before doing ice and snow sports, be sure to prepare cold clothes, you should wear professional skiwear, gloves, Ski caps.Due to the strong sun reflection on the snow, in order to avoid snow blindness, professional Ski mirrors should be wearing.During the exercise, you can appropriately reduce clothing according to the degree of body heating and improve the comfort of the human body.After the exercise, it should be closed indoors as soon as possible to avoid wind chills.

4. Jogging

Because human muscles and ligaments will cause blood vessel contraction in low temperatures, increase viscosity, decrease in extension, reduce joint movements, and slightly exercise will easily cause strain.Therefore, we can turn the habit of Running into a jog, while changing the morning Running to ten o'clock in the morning or afternoon.This can effectively avoid excessive consumption of the body and also avoid damage to the body.

When people run outdoors in winter, they should wear warm and thick clothes.When temperature, customs and other conditions change, you can put on or take off a few layers to adapt to changes.At the same time, you should ensure that the underwear has high breathability, which can prevent excessive sweats around your body when Running in winter.Of course, you also need to prepare a breathable jacket made of wind -resistant Waterproof material.

5. yoga

Since the air is dry and cold in winter, it stimulates the respiratory tract of people and is not suitable for severe exercise, then we will turn to the room to do some simple and comfortable exercise. yoga is a very good choice. yoga is a mysterious fitness from ancient India.Methods, breathing, meditation and other exercises to balance the nervous system and relieve psychological pressure.Its movement is very slow, and it does not cause sweaty throughout the body. It has been practicing yoga for a long time to regulate the internal organs, eliminating toxins and flexible body.The most suitable season exercises for winter shrinking and feet, helping to pull the bones.

After learning yoga with the CD, you must pay attention. Don't learn while watching the CD. You should practice after reading the CD.Because yoga pays attention to meditation and spiritual concentration, it is difficult to complete the meditation if you look at it while looking at it and dispersal your energy.

6. climbing the stairs

Ascending the stairs is a fierce form of aerobic exercise. The exercise must have a good health state. Generally, the forms of sports such as walking, Running, multi -level leaping and jumping are generally adopted.The exercise can choose the exercise method that suits them according to their physical condition and environmental conditions.The initial practitioners should start from slow and last for 20 minutes. As the physical fitness increases, it gradually accelerates the speed.

When climbing the stairs, the speed should not be too fast, and the amount of exercise should not be too large.If you are based on the 12 -cm level and 20 cm high of a staircase group, you can use the speed of 4 horizontal staircases in 1 minute when you start exercise, that is, about 1 second to be ascended to level, and 3 seconds at the turning platform.This speed is relatively stable, which will not cause adverse reactions in the internal organs and the human body, and it can be appropriately accelerated in the future.The first trainers usually exercise for 5 to 10 minutes each time. After that, with the increase in physical strength, the time and number of times can also be gradually increased.

7. Plati

Pirati, who is the same as yoga, pays attention to the exercise of nuclear muscles.Plati is also a motion with a small amount of exercise but a large amount of consumption. yoga is stretching and it pays more attention to shaping.Although winter is coming, the MMs who love beauty should not give up their bodies, and spread a cushion in the warm room to practice Pirat. It is very beneficial to keep the small waist.

The young movement of office workers and often sitting for a long time can easily cause the lower body to circulate poorly to form edema. Before going to bed, use the side leg lifting legs to improve edema. It can also stretch the outer muscles of the thighs and make the legs feel longer.Lie flat and bend your knees to step on the bed, and open your hands naturally to both sides.Pour your knees to the right, and raise your left leg straight to the right. Grab your left toes with your right hand. After staying for 20 seconds, you can change the edge and do 4 times each.

8. Boat Ball

Many people use the baurus ball as an entertainment. In fact, as long as the babies are right, they can exercise more than 200 muscles throughout the body.winter is cold and windy. At this time, about a few friends go to play the bowling ball together, not only can exercise the body, reduce stress, but also avoid respiratory stimulation caused by outdoor sports.

There are many etiquettes of bowling balls, and in fact, it also plays a safe protection role.According to the rules, wait for the neighboring fairway, especially the right pilot on the right.Experts explain that if the athletes fall to the adjacent spherical road, and the people here are playing pitching, it will be very dangerous.Experts also remind everyone not to walk into the fairway.Because there are oils on the spherical road to reduce the friction of the ball rolling, people walk on it as slippery as walking on the ice, which is very dangerous.If something falls in a fairway, be sure to ask the staff to help pick it out.

winter exercise and exercise have a great effect on enhancing physical fitness and preventing diseases. Especially in this season, it is also possible to exercise their own tenacious willpower.However, the air is dry and cold in winter, and it is not suitable for people's respiratory tract, which is not suitable for severe exercise. Therefore, "winter Training Three Nine" is not suitable for the elderly.

What are the car emergency packages

1. Skin buckle bleeding zone

If we encounter an emergency bleeding zone, we must use it, and the consequences of the hemostasis in time are also very serious. The hemostatic band is definitely essential.Otherwise, the consequences are really unimaginable.

2. Gauze

Gauze is also a must in our car first aid package. We can use gauze to bandage with gauze in usual bumps or some relatively minor situations. After the professional people come, they can do it. After all, what we can do is to reduce the accident.Severe.

3, motion sickness

If we go out by car, we must always prepare some motion sickness medicines in the car emergency package. If there are family or friends in the car, there is a motion sickness, we can use motion sickness drugs to reduce the condition, so that our riders can be more comfortable, and it will not affect it.Our normal driving.

4. Chuangcoche

Although Chuangke Patch is a relatively small medical supplies, we must also have in our car first aid package. When we go out to play, there will be some situations. If bumps occur, you can use the Chuangke Picker Package, and there will be no more serious consequences.Chuangke stickers are still more convenient.

5. Trauma disinfection spray

Traumatic disinfection spray must also be available in our car first aid package, especially when taking children out to play to prevent it, in case, if the child has bumps, it must be disinfected in time, and then use Chuangya or gauze to bandage in time in a timely manner., To prevent some inflammation.

6. Cold medicine

When going out to play, it is inevitable that the temperature difference between day and night is inevitable. People with poor constitution can easily catch a cold in this kind of weather. ThereforeEssence

7. First aid manual

Guide the specific instructions and icons of the correct first aid and first aid items, which can provide guidance when we don't know how to perform first aid.

8. Device tools

First aid scissors, medical tweezers, safe needles, life -saving whistles, etc., are convenient for temporary treatment of wounds. The life -saving whistle can call for rescue without being able to deal with it.

precautions for the use of automotive car first aid package

1. The supplies in our car emergency package must be sealed, especially the waterproof work must be done. Once we enter the water, our first aid products will definitely be affected.The hair condition is also tricky.

2. Check the shelf time in time. If you do not have a long period of time, you must be optimistic about the shelf life. After expiry, you must clean up in time. You must not use it again.of.

Where is the car first aid package?

The main purpose of vehicle first aid Bags is vehicles, including common cars, bus, buses, transport vehicles and even electric vehicles and bicycles.At present, the popularization rate of emergency packages in many developed countries is very high. Many countries regard emergency packages as standard configurations for automobiles, and have issued relevant regulations to systematically regulate the use of first aid packages.

The car's positive driving needs to be equipped with car first aid supplies, car first aid Bags or car first aid boxes. It does not need to be too large. You can place it in the door storage space. In the armrest box and the storage box before the co -pilot.The most important functions of the car first aid package here are hemostatic bandaging (such as gauze, bandage, hematopoietic powder, hematopoietic tongs, etc.), supplemented by others.

Disclaimer: The above method stems from the index of the program system or the sharing of netizens. It is for your reference only and does not represent the research perspective of this website. It proves that it is valid. Please pay attention to the authenticity and authority of the source of the content of the content.Apply to delete & gt; & gt; error correction & gt; & gt;

What types of family emergency packages

1. Earthquake emergency package

On the basis of ordinary family emergency packages, coupled with sufficient food, water, and medical emergency package, a Earthquake emergency box can be formed. Considering that the flashlight lighting, mobile phone, and radio charging in the Earthquake are a big problem.Prepare a hand -shaken charging flashlight with a charging function.

2. Medical emergency package

Everyone is familiar with the medical emergency package. It is similar to the small pills in our family. Basic first -aid supplies include bandaging, hemostasis, fixing, fixed, fixed, fixed, fixed, fixed, fixed, fixed, fixed, fixed, fixed, and foggy foggy fog, and alcoholic cotton pads, alcoholic cotton pads, alcoholic cotton pads, alcoholic cotton pads, alcohol cotton paddish, alcohol cotton pads, alcohol cotton pads, alcohol cotton slices, and white medicine fog agents in Yunnan.Basic medicines for wound treatment; personal medicines include daily anti -inflammatory drugs, anti -laxatives, and vitamin tablets, especially antidiarrheal medicines. After the disaster is trapped, due to bad survival conditions, it is easy to cause malaria.It is very dangerous.

3. Outdoor emergency package

The escape self -rescue of Outdoor emergencies is relatively professional. It can be equipped with a professional escape rope. It is 20 meters long and the maximum load of 2040 kg. It is more safe for the escape to escape.Hold quickly.The escape rope also has a night reflective function, and it is easy to be found by search and rescue personnel outside.You can also prepare a non -slip glove. It uses a flashlight or escape rope during escaping to prevent the hand from being injured. The bumpy side is the palm of the hand.

4. fire emergency box

fire emergency boxes can be based on a special fire escape mask on the basis of home emergency boxes. It has a protective effect on carbon monoxide, hydrogen cyanide, smoke, and poisonous mist, with a role of about 40 minutes.It should be reminded that if the mask's plastic bag is not used, do not open it, otherwise the substances with adsorbing effects such as activated carbon will fail and affect the protection effect.Alsofire blanket, it is made of glass fiber, the main role is to extinguish the fire and fire and fire.The fire escape package is also used to escape rope. It can tolerate the high temperature of more than 200 degrees Celsius, which is still fluorescent.

Where should the family emergency package be placed?

Many friends who bought emergency packages do not know where they should put the emergency package at home. I feel that the emergency package will only be used in the emergency state.Throw the emergency package away from the basement or a grocery room.

In fact, this approach is definitely wrong, because when we are really in critical moment, we have no time to go to the basement or grocery room to find an emergency package. So isn't the emergency package buy it in vain?Therefore, the emergency package must be placed in a conspicuous and easy place at home, such as the main bedside table or living room drawer. In short, do not put it in a lot of messy things, which will cause many unnecessary troubles.

Disclaimer: The above method stems from the index of the program system or the sharing of netizens. It is for your reference only and does not represent the research perspective of this website. It proves that it is valid. Please pay attention to the authenticity and authority of the source of the content of the content.Apply to delete & gt; & gt; error correction & gt; & gt;

Basic swimming Training

1. Water training

First do watering exercises. In the shallow water area, bend over and immerse your head into the water, count silently, and see how long you can hold on.After repeated practice for a period of time, you will no longer be afraid of soaking your head, and the time of holding your breath will gradually extend.You can also do simple walking activities in the shallow water area to slowly adapt to water activities.

2. Drift

One role of learning is to practice balance.Human head is very heavy. As soon as the head is water, the load of the body is even greater. In addition, if you raise your head, your body will naturally sink.

In the shallow water area, stand back against the wall of the pond, bend over, extend your arms forward, buried your head into the water, and then lift a leg to the back of the pool wall, so that the body is flattened forward.Be sure to bury your head into the water so that your body can be flattened.

Try to relax as much as possible, don't be nervous, and gradually realize that water can float your body.After losing speed, the legs will gradually sink, and then slowly stand up.This gradually overcome tension and cultivate hydrophilicity.

3. Pour water in the arm and legs of the legs

After repeated practice several times, I have confidence and feelings about drifting.After the floating sense and balance are established, you can increase the advancement of breaststroke -arms water and legs.For beginners, these actions are very simple, and you don't need to focus too much on this.After you can swim, the quality of movement gradually improves.

swimming physical training method

1. 90 minutes of training time

2. The frequency 2 times a week

3. Division of training methods

4. Specific arrangements for training:

(1) Aerobic training at 30 minutes at a time, the strength is 65-75%of the maximum heart rate, and the method is swimming.

(2) 35 minutes of power training, the action is selected as follows:

Desktop support: 4 minutes, target muscle: abdominal muscle.

swimming: 2 minutes, target muscles: erected spine muscle.

Landscape rolling abdomen: 2 minutes, target muscles: rectus abdominis.

Push the chest in the device: 2 minutes, the target muscle: pectoral muscle, triceps, and bougainvillea.

Pulling forward: 2 minutes, target muscles: latissimus dorsi, biceps.

Sitting on your legs: 2 minutes, target muscles: quadriceps, gluteal muscles, and rope muscles.

Sitting the legs with legs: 2 minutes, target muscle: dopycassus in the thigh.

Note: Each group is 1 minute.

(3) Ten minutes of joint relaxation and fascia relaxation, relax the shoulder joints (one minute on one side), relax the spine (30 times), and relax the hip of the hip (30 seconds on one side), the foam shaft relaxes the loticThe tibial beam (1 minute on one side), the foam axis relaxes the back and waist fascia (1 minute each).

swimming power training method

1. Basic strength

Basic power is the power basis we need to maintain the basic swimming technology. Everything behind the power basis cannot be talked about. There are many basic power training methods. There are many aspects.Or increase the strength with elastic rope.You can also enhance the strength of the lower limbs through Running, frog jump, and other strengths.The upper limb training can be treated up by the bodies, dumbbells, and so on.

2. Special force training

Special force training is mainly for some specific actions during swimming to exercise your muscle strength, carry -weight leg practice, straight -arm rowing exercises, and Russian turntable exercises.The explosive power is the combination of speed and strength when swimming. It is indispensable. Therefore, the training methods I recommend here are as follows. Put the jump, set up a long jump, and throw the ball on the back of the wall.

3. Pirellium training

Endurance training can be intermittent training with the intensity of the game to improve the ability of the body to adapt to the metabolism and the ability to provide energy to improve physical endurance.It is more obvious than the second, so the second training method is more selected.

4. Core muscle group training

For example, push -ups, tablet support, etc. can be used to exercise your core power.

5. Flexible training

Flexible exercises are the same as various stretching exercises in fitness, which can be used as stretching of various muscle joints in the body.If you have conditions to participate in yoga exercises, it is even more perfect.

6. Coordination training

Coordinated training is essential in swimming, but swimming itself is a way to exercise well. Coordinated exercises during swimming training can be jumped with single -legged rope, crawling training, and hand -lipsticking in swimming in swimming.Cooperate with exercises to conduct coordinated training in swimming.

How to carry out swimming training plans

1. Correct mentality and prepare for long -term "Fighting".

2. watch a large number of videos and conduct expression thinking training methods to clearly know what is wrong movement and what is the correct movement.

3. Correct decomposition can lay the correct cooperation tour.

4. Moving your brain, thinking hard, and learning to swim with your brain.

5. Persist in recording the training diary and make progress on the paper.

6. If you have the conditions to ask the coach, listen to the coach's explanation and guidance carefully, and carefully look at the coach's demonstration.When you do nt practice self -study alone, you need to take a lot of selfies and analyze themselves.

swimming training technique

Warm -up skills before swimming

1. Press the legs on the front

This action will greatly help our knees. We generally need to do at least 20 groups of action.

2. Break -up action

This action is to better warm up our waist. Generally, we need to do 10 like this action.

3. Pulling heel

This can stretch our leg ligament muscles. This is also very important, because if the ligament does not warm up, we will not be able to eat it after we get into the water.

4. Warm upper limbs

We need two hands to stretch at the back. This is also the key. When stretching backwards, we need to pay attention to breathing. Generally, we need to do more than 10 groups.

5. Side presses

Minding legs is also very important. When measuring the legs, we need to pay attention not to press too hard. Generally, a group requires more than 10.

6. Warm upwards

First, the left leg or right leg, and then the other group, push in order, generally need to do 20 groups, and then we can swim in water.

1. Multi -deep breathing before formal holding the breath. Each time people breathe, they did not exhale all the air in the lungs in the last time. The oxygen in this part of the air has been used, which is not fresh.He took a deep breath many times before you stuck, completely excluded this part of the gas in vitro, and the inhaled gas that was inhaled again when he was deeply inhaled was completely fresh air.In addition, you can fully expand your lungs in many deep breathing, so that you can inhale more air than usual.

2. After inhaling all the air into the lungs and start to hold your breath, exhale from the lungs from the lungs and leave some gas in the oral cavity.repeatedly.This is to maximize the utilization of oxygen in the air for alveoli to fully contact the air inhaled in the lungs.

3. After the start of the breath, keep the body as quiet as possible. Do not have extra movements, because any movement needs to consume the energy of the human body, which will increase the oxygen demand.

4. By the last stage of holding your breath, when you feel that you reach the limit, don't exhale all the gas of the lungs at once. You can control your slow exhalation as much as possible. This process can let you hold your breath for 10 seconds.

Inflatable skills in water

1. Keep your breath in the water

Squat the side of the hand, the companion, or the coach's hand, so that the head did not enter the water to practice the breath, and stood up after several times, so that it did not need to protect the practice by themselves.The longer the breath time, the better.If the head feels uncomfortable, the exercise should be terminated to avoid damage.

2, exhale in the water

Squat the wall or companion's hand, put your head into the water, and then vomit with your mouth (nose) slowly. It is best to exhale with your nose alone.Stand up slowly after a period of time.The older the breath time is, the better.

3. Rhythm breathing

There are regular, rhythmic breathing, which is basically similar to the water in the water in front: exhale with mouth (nose) in the water. In addition to paying attention to the rhythm, you can cooperate with the movement of both hands.

Breathing practice method

Stand in the water, support the shore/pool wall with both hands, take a deep breath with your mouth, then squat to immerse your head into the water, hold your breath slightly, slowly exhale out with your mouth and nose, and gradually stand up and raise your head.When the water surface, quickly exhale the remaining gas.Then use your mouth to inhale quickly and deeply on the water, repeat multiple times to achieve proficiency.

The number of practitioners in each group should gradually increase, from more than a dozen to dozens of times. The group can stop slightly between the group and the group. After the breathing is basically uniform, do the second group of exercises.Every time you get out of the water, do not turn the water on your face. After all, you can't wipe your face every time when you swim.

Stepping on water

1. "Dog Plane" stepping on water

"Dog planing" means keeping your arms swinging in front of you, and at the same time, your legs are stepping on the water under the water underwater.

Advantages: You can do it without too many "formal skills".

Disadvantages: Very energy -consuming, which means that you can't use this method for a long time in water.

2. "shallow water" method

The so -called "shallow water" means that when you kick back and forth, your arms are expanded to maintain balance.When stepping on the water in this way, pay attention to keep your toes down. At the same time, one leg is kicked forward and the other legs should be kicked backwards, so as to form continuous front and back swinging.

Advantages: arms are liberated, allowing you to do other things when stepping on the water;

Disadvantages: Because you use your legs to float yourself on the water, it will make people very laborious.

3. "Frog" kick

When you kick your legs, you must keep your thighs, lift your feet to both sides, and then put them down.This method is also known as "narrow -thorium".At the beginning, the legs are vertically closer, then the calves are extinguished to the sides of the body, and the starting movements are quickly recovered, which is the "frog" action essential.

Advantages: Compared with "Dog planing" and "shallow water", "frog" does not need to be so tired;

Disadvantages: This method of kicking will allow you to float up and down in the water and cannot float on the surface relatively static.

4.

As the name implies, "paddling" is to move your arms as a paddle.When doing this action, open your arms completely, place them on both sides of the body, and immerse them under the water at the same time.The palm of the hand is inward, and at the same time, the palm is gathered in front of the body. When the palm is about to touch, quickly turn the palm of the palm out, and at the same time move your arms outward to the starting position.Try to finish a round with both hands.

Advantages: free your legs, so that you can combine the paddling movements of other feet at the same time, such as the "shallow water" method.

Disadvantages: You must immerse all parts except your head to the surface.

5. "Return" method

This method is also known as the "eggbeater" method. It requires you to draw circles in one foot in the water when you are in the water, and the other foot is drawn in the direction of the counterclockwise direction.This method is difficult to master, but it can greatly save energy.

Advantages: If you can fully master this method, you can save a lot of physical strength.

Disadvantages: It is very difficult to fully master this method, and a lot of exercises need to be performed during the learning process.

6. "Small helicopter" method

Using the same movements when floating, lying on the back of the back, lying back on the water, and immediately began to draw the circle with both hands, and the legs stepped up and down at the same time.

Advantages: Simple movements, children easy to understand.

Disadvantages: Continuously drawing in your hands will make people feel tired.

Floating technique in water

1. Use your hands and feet

Make sure your body and limbs are vertically upward from the water surface.If you hit your body horizontally and start kicking and paddling with your feet in the water, it is already a swimming movement, and no longer stepping on the water.

2. The head faces up, breathe normally

Keep your head above the water and try to breathe slowly and regularly.Slowing your breathing is to allow you to relax calmly and store your physical strength to step on the water longer.

3. The arm swing in the horizontal direction

If you move your arms up and down, it will drive your body to float up and down, because your arms are connected to your body.The correct method is to move the arm in the horizontal direction, move together with five fingers, draw forward the palms forward, and the palm of the palm backward, so that your upper body will keep up and not sink.

4. Draw your legs or kick your legs back and forth

If you choose your legs to draw a circle underwater, you should not be stiff or stiff at your toes or feet; if you choose to kick your legs back and forth, your toes must be kept down, and the movement of kicking back and forth cannot be interrupted.

5. Lie on the water on the back of the back, and at the same time gently scratch your arms and feet

If you want to rest for a while, you can lie on your back and lie down on the water, but your limbs still need to be continuously padded, but you don't have to scratch and work hard as you step as much as vertically.

6. You can use any floating equipment

A wood, a short paddle, and even a rubber boat, as long as it can float on the water, you can use it.You rely on consuming your physical strength, not external forces, and the less time you don't sink, the longer you can float on the water.

precautions for swimming training

1. Overcoming shy psychology, not afraid of people jokes.

2. Properly strengthen physical flexibility exercise.

3. In addition to paying attention to imitation movements, we should also understand its principles.

4. Soak more water during the learning stage to make the body float from sinking.

5. study difficulties when you drink water often.

Relax after swimming training

After swimming, you need to relax the muscles of the back of the thigh, the inside of the thigh, the calf, the back, and the shoulder

1. Stretch the back muscles of the thigh

Sit on the ground, straighten your legs in front of the body, bend the other leg, the outside of the whole leg is close to the ground, and the straightened legs form a triangle with straight back.Grasp the toes that stretch your legs for 20 minutes. When you touch your toes, you are not allowed to have elastic movements (it doesn't matter if you can't touch the toes).

2. Stretch the inner muscles of the thigh

(1) Sit, the soles of your feet are close to each other, hold your knees outward and as close to the ground as possible. Grab your hands with your ankles with both hands, keep this posture, count 10, relax, and then repeat 3 times.

(2) Sit, straighten your feet in front of the body, keep your back and knees straight, flex forward from the crotch, grab the ankles of your legs from the inside of the legs, keep this posture, feel the inner side of the thighTightened, relaxed, and then repeated.

3. Stretch the calf (back) muscle

Sin down, support the body with both arms and one leg (straightened, toes on the ground), and the other leg is flexed to relax in front of the body.The muscles are tightened, kept tension, count 10, relax, repeat 3 times, and then change another leg for 3 times.

4. Stretching thigh muscles

Lie on your back, raise a leg, grab your thighs and approach the end of the knee, pull it to the chest, keep the other leg straightened and close to the ground, the head cannot leave the ground, keep the posture, count 10, repeat 3 times, and change the legs.

5. Stretching shoulder muscles

(1) Use one hand to grab the elbow of the opposite arm from the outside and back, pull it to the opposite side of the arms, keep the number of postures 10, repeat 3 times, and then stretch the shoulders on the other side.

(2) Holding each other with both hands on the top of the head, the palm of the palm is facing up, the arms are upward, stretching backwards, and keeping it for 15 seconds.

(3) Straighten one arm up, then bend the forearm back to the back of the head, relax, grab the elbow from behind the head with the opposite hand, slowly pull it to the opposite side, and keep it for 15 seconds.