The benefits of swimming in summer

1. Prevention of heatstroke and cooling

In the hot summer weather, choosing the indoor pool swimming can play a role in preventing heatstroke and cooling, because the human body exudes calories in the water nearly 20 times faster than in the air.The calories have played a good cooling effect, one of the best choices for heatstroke prevention.

2. There is weight loss

Because the human body heat dissipates fast in the water, and swimming requires full -body exercise, the hands and feet, the head and the head exercise the water together, and the resistance of the water is also large, and the person consumes more physical fitness in the water. For people who want to lose weight, it is nothing more than those who want to lose weight.It is a very good and effective way.Especially for women, it can also play a role in thin buttocks, and the body shape is more beautiful.

3. Improve lung capacity

When swimming, you can choose a submerged swimming or breaststroke appropriately, or slowly take a deep breath to make the lungs full of air.Twitter.Such long -term training can slowly improve cardiopulmonary function and increase lung capacity.

4. Enhance resistance

Because the human body heat dissipates fast in the water, the body needs to continuously supplement energy in order to adjust the body temperature, promote the acceleration of metabolism in the new city, continuously balance the temperature of the body and outside body, increase the ability to adapt to changes in the outside world, and play a role in resisting the cold.swimming people, their own resistance is gradually increasing.

5. Main perfect figure

Because people need to overcome the various resistance of water, consume physical energy, perform anaerobic exercise, can effectively burn fat into muscles, and this is just different from sports and bodybuilding on land.swimming can reduce the various impact of the bones on the land, and by overcoming the water resistance, the overall muscles of people can be more assembled and more well -proportioned curve beauty.

6. Help to prevent spondylosis

When swimming properly, retreating can allow the whole person to lie on the water surface, and the support of hydropower. At this time, the human spine does not need to support the importance of the entire body.Going down can effectively prevent spondylosis.

7. Help the Skin more flexible and elastic

During the swimming process, the human Skin's Skin is water and friction of water, and the Skin is effectively massaged to make the Skin more flexible. At the same time, swimming is different from land motion, which can effectively reduce salt in sweat to the Skin in the Skin.Stimulation.

8. Help children grow taller

swimming is divided into free swimming, breaststroke, backstroke, butterfly swimming, diving swimming, etc., no matter which method, it needs to be used together, and the whole body exercise and coordination, especially the effective stretching of joints and ligaments.Suitable for growth.

Disadvantages of swimming in summer

1. Suitable to suffer from infectious diseases

Because there are many crowds in the swimming pool, there will also be a large number of infectious disease bacteria in the water. If the immunity is not good, it will be easily infected if it stays in the water for too long.

2. Triggement cramps

swimming for a long time will cause the muscle to overwork and cramps. In severe cases, drowning may occur, which is also a major disadvantage of swimming.

What time is the best time to swim in summer

The strongest ultraviolet of the sun (will cause the greatest damage) is between 10 am and 3 pm.It is best to choose to swim at 4 pm.Especially people who work indoors are less sun -exposed and more prone to sunburn.

But try not to swim at 10 pm, otherwise insomnia will cause insomnia due to nervousness.

summer Safe swimming Common Sense

1. Before swimming, you should keep warm -up and then launch. Although the summer is hot, if in the water, the physical temperature will be lost for a long time, which will easily lead to cramps and may be risk of drowning.

2. When we swim, you must swim with the accompaniment of adults. If you are not skilled in your own technology, do not go to Sham Shui District to swim.

3. When swimming in the river outdoors, it is necessary to pay attention to the water quality problems in the river. To prevent the emergence of grasshoppers, water snakes, and even poisonous snakes.

4. When we are swimming, some people sweat directly in the water. This is very harmful. We must wait for the sweat to dry and then launch.

5. Before swimming in the swimming pool, the eye drops are dripped first. The current swimming pool is actually very dirty. There are many bacteria. When people stay in the water for too long, the eyes will become red and itchy allergic symptoms.

summer swimming

1. Avoid swimming before meals

Emptor swimming can affect appetite and digestive function, and also cause accidents such as dizziness in swimming; full swimming can also affect digestive function, and also cause stomach cramps, and even vomit and abdominal pain.

2. Avoid swimming after drama

swimming immediately after strenuous exercise will make the heart aggravate the burden; the sharp decline in body temperature will weaken resistance, causing colds and laryngitis.

3. Avoid menstrual swimming during menstrual period

swimming during menstruation, germs are likely to enter the uterus, fallopian Tube, etc., causing infection, leading to irregular menstruation, excessive menstruation, and prolonged menstruation.

4. Avoid swimming in unfamiliar waters

When swimming in natural waters, do not rashly launch.Those around the waters and underwater conditions should not be swimming in water to avoid accidents.

5. Avoid exposing swimming for a long time

Long -term exposure will cause sunburn, or cause acute dermatitis, also known as sunlight burns.In order to prevent the occurrence of sunburn, it is best to use an umbrella to shade or rest in a shade of the tree after landing, or protect the Skin on the body with a bath towel, or apply sunscreen on the body's naked place.

summer swimming equipment

1. Swimsuit

Swimming trunks must be fitted.If it is too large, it is easy to wander when swimming, so as to increase physical load and resistance and affect swimming movements.Therefore, the swimming suit should be comfortable and comfortable to wear on the body.

2. Swimming hat

Wearing a swimming cap during swimming, especially women, can prevent the hair from being scattered. Sometimes the water quality is not good and can prevent the hair from becoming yellow.Most of the swimming hats are bright in color, which is convenient for life -saving staff on the shore.

3. swimming mirror

If the water quality is not clean, the bacteria can easily enter the eyes during swimming, resulting in red eye disease.In order to prevent eye diseases, we need to wear swimming glasses for swimming.For those who are new to swimming, wearing swimming glasses can also let them open their eyes in the water.

4, earplugs

It is unavoidable to flow into the ears when swimming.The ears are uncomfortable after water, and sometimes cause pain and affect hearing.In order to prevent water from entering the ear, earplugs should be prepared.

5. Floating items

For beginners, it is best to have some floating items, such as the survival circle (ClothesCure, Foam plastic water board, etc.However, when preparing these items, you must always check the life jacket and the circle to prevent accidents to prevent accidents.

6, bath towels and slippers

bath towels and slippers are a must -have for swimmers. After swimming, go ashore after swimming, dry the body with a towel, put on bath towels, and put on slippers to keep warm, prevent colds, and be more hygienic.

7, nasal clip

During swimming, because water waves often pour water into the nostrils, they produce water and cough, especially for beginners.In order to prevent water from entering the nostrils, it is best to prepare a nasal clip. It can force the mouth to inhale with the mouth instead of inhaling without nose, which can avoid water.

Benefits of swimming

1. swimming can enhance myocardial function

When people exercise in the water, all organs are involved in it, with a lot of energy and blood circulation accelerated to provide more nutrients with sports organs.The acceleration of blood speed will increase the load of the heart, which will speed up the frequency of beating, and the contraction is strong and powerful.People who swim frequently have excellent heart function.The effect of water during swimming makes the blood of the limbs easily return to the heart and speed up the heart rate.Long -term swimming will significantly increase the heart movement, the contraction is strong, the thickness of the vascular wall increases elasticity, and the amount of blood output per combination increases.Therefore, swimming can exercise a strong heart.

2. swimming can enhance resistance

The water temperature of the swimming pool is often 26 degrees to 28 degrees, soaking in water is fast and high, and energy consumes great energy.In order to replenish the calories emitted by the body as soon as possible, for the need for hot and cold balance, the nervous system quickly responded to accelerate the metabolism of the human body, enhance the human body's ability to adapt to the outside world, and resist the cold.Those who often participate in winter swimming, due to the improvement of the body temperature regulation function, are not easy to hurt the wind, it can also improve the endocrine function of the human body, increase the pituitary function, and increase the resistance and immunity to the disease.

3. swimming can help fat burning weight loss

When swimming, the body is immersed in water directly. The water is not only resistant to resistance, but also the heat conduction performance is very good. The heat dissipation speed is fast, so it consumes a lot of calories.It's like a ripe egg, the cooling speed in the air is far less fast in cold water. Experiments have proved that the calories consumed by Running in the standard swimming pool for 20 minutes are equivalent to the same speed on the land for 1 hour on land.The calories consumed in 14 degrees of water for 1 minute are as high as 100 kcal, which is equivalent to the calories emitted in the same temperature air.It can be seen that exercising in water will make many people who want to lose weight and achieve more effort. Therefore, swimming is one of the most effective movements to maintain body figure.

4. swimming can improve the flexibility of the body

When swimming, people usually use the water's buoyancy to lie down or lying on the water in the water.Due to the reduction of the impact on the bones during the ground motion, the chance of the bones is reduced, and the Bone joint is not easy to deform.The resistance of water can increase human movement intensity, but this intensity is different from the equipment training on the land. It is very soft. The strength of the training is easily controlled in the oxygen field.The muscles can make the whole body Smooth and beautiful.

5. swimming can help relieve stress and depression

Endorphin is a kind of good hormone that can improve people's emotions. swimming can effectively stimulate the secretion of endorphins and help people alleviate the pressure of daily work and life. In addition, swimming can make people fully relax themselves like yogaIf the body is combined with a regular deep breathing, the effect will be better.At the same time, swimming can calm people, eliminate external interference, and become more focused, which naturally reduces people's tension and depression.Related research confirms that swimming can also help restore the brain function that is damaged due to stress through a process called hippocampus regeneration.So, if you don't feel in your state one day, you may wish to change to the Swimsuit and jump to the pool to release your emotions!

6. swimming can improve Skin texture

When people swim, the water of water, sweat, and fat glands in water plays a good massage effect, promotes blood circulation, and makes the Skin Smooth and elastic.In addition, during the water, it greatly reduces the stimulation of the Skin in the sweat.

7. swimming can shape muscle lines

People can strengthen the strength of the whole body through swimming.Running can improve people's legs, and swimming requires muscle coordination force in all parts of the whole body, so it can exercise the muscles of the whole body.Leg -kicking back, pulling water on both arms, stretching back, tightening abdomen to increase the strength of the legs and maintain the stability of the hip. The basic movements of these swimming make every piece of muscles of the whole body HIGH.Avoid the effect of pit fathers such as muscle unevenness that may cause equipment exercise.

8. swimming can improve Bone quality

Once upon a time, many people sneered at the view of "swimming can improve Bone quality". After all, it seems that only weight exercises can achieve this goal. However, a study published in the "Applied Physiology" magazine supports this view.Because there are some moral disputes on the human body's Bone inspection directly, the researchers then used mice as a research object and divided them into three groups: the Running group, swimming group, and control group (non -exercise).Studies have shown that Running can best increase Bone density, and compared with the control group, the swimming group does better, whether in the Bone density or the increase in the weight of the thigh Bone.It can be seen that if you want your bones to be healthier, swim!

9. swimming can reduce inflammation risk

As we all know, swimming can help enhance myocardial function and improve cardiovascular health. Related research further confirms that aerobic exercises such as swimming can help reduce inflammation risks and prevent diseases such as cardiology caused by this.In addition, reducing the inflammation risk in the entire system can also alleviate the deterioration of many other diseases and benefit a lot.

10. swimming can relieve sporty asthma

There is no more sadness than dyspnea during exercise! Compared with the dry gym or Outdoor gym in air, people can breathe wet air and improve respiratory function during swimming.Studies have confirmed that swimming can not only relieve the symptoms of asthma, but also fundamentally improve the health of the lungs.The most typical example is the Korean swimming player Park Tae -hyun. He suffered from asthma when he was a child. Then his parents asked him to practice swimming to help relieve the symptoms. As a result, not only the asthma disappeared, but also became the Olympic champion. It was really good!

11. swimming can make people smarter

Can exercise improve people's mental state, but can swimming really make people smarter? Researchers from Australia have studied a group of children participating in swimming training courses, and with another group of children who did not study swimming,Group.The results show that children who often swim often have faster and better in terms of grasping language, learning cycling, building self -confidence, and physical development.In addition, because swimming needs to repeatedly calculate the distance of the tour, people who swim frequently are also excellent in terms of arithmetic!

12. swimming can prolong life

Everyone knows that exercise can improve health and extend life, but research has further confirmed that swimming has done the best in these two aspects.Researchers at the University of Southern California tracked and observed for 32 years of men aged 20-90 years old. The results showed that men with swimming habits are lower than men who are Running, walking or not exercising often in terms of mortality rates.Nearly half.It can be seen that if you want to live long, swimming is definitely a good dose!

Disadvantages of swimming

1. Suitable to suffer from infectious diseases

Because there are many crowds in the swimming pool, there will also be a large number of infectious disease bacteria in the water. If the immunity is not good, it will be easily infected if it stays in the water for too long.

2. Triggement cramps

Time swimming will cause the muscle to overwork and cramps. In severe cases, drowning may occur, which is also a major disadvantage of swimming.

Of course, as long as we swim rationally, the benefits it brings to us is more disadvantaged.Therefore, pay attention to various possible problems when swimming.

swimming exercise is appropriate several times a week

Professional swimmer is a high -intensity training every day, only on Sunday.The general non-professional is 2-3 times a week.If you want to lose weight, you have to ensure the amount of exercise. For example, you are almost one and a half hours at a time.

swimming skills

1. Find the location of the dessert first

That position is that after you have the balancing of the back, the body is then practicing the balance, kicking the water softly, always keeping the feet in the water marks behind you. When you relax and balance, turn your head up and look up.The head is exposed, and the hiding head is only the face on the water, keep the head and the spine straight, and try different rotation angles until you find you feel the most comfortable position, that is, desserts.Some people's desserts are 90 degrees, while others are particularly thin. The balance is the best when turning a certain angle on the back.

After practicing three times to change your arm, you can simply and calmly enter the whole swimming state.Maintaining a consistent time to change the arm. This rhythm is: look down, change the arm, change the arm, change the arm, change the arm, change the air, look down, then change the arm, change the arm, change the arm, go directly to the dessert position after three timesEssenceAfter the rhythm of the arm changing is skilled, the center of gravity changes also has the rhythm, and the center of gravity is converted from one to the other.And if you try to extend your body line, you can turn the body smoothly like a fish, forming a beautiful and Smooth swimming style.

2. Step in the water calmly

The more traditional method of stepping on the water: cycling feet, two feet like a bicycle, turn alternately to step on the water, which is more tired, because it is constantly stepping on; a flexible way: the breaststroke feet, the same as the breaststroke, the two feet are put away at the same time at the same timePassing out downward, do not need to pinch your legs after kicking, and put it away (the frequency of the water is better controlled).

A word, calm.Stepping on the water is like walking. If you are comfortable, you can go.

swimming exercise is appropriate several times a week

If conditions permit, you can go three times a week and take the lead in protecting the hair quality.It can be two or three hours a time.It is appropriate all year round.Do not swim on an empty stomach and swelling.

swimming equipment

Swimsuit, Swimming trunks, swimming mirror, swimming hats, these are fine. If you can't swim, bring water sleeves or swimming rings.

What are the swimming equipment

1. Swimsuit trunks

Men generally wear swimming shorts, and there are also a few people who swim naked.women generally wear Swimsuits.Swimming trunks are necessary to fit.If it is too large, simply pocket water during swimming, causing the body's load and resistance and affecting swimming movements.Therefore, the Swimming trunks should be comfortable to wear on the body.As for the quality, middle -aged and elderly people should choose pure hair or cotton finished products, which should be dark.Young people can choose beach -style nylon Swimsuit trunks.

2. Swimming hat

Wearing a Swimming hat when swimming, especially women, can prevent scattered hair.Sometimes the water quality is not good can also prevent hair from becoming yellow.The Swimming hat should be selected with a loose nylon or finished rubber product.

3. swimming mirror

If the water quality is not clean, the bacteria enters the eyes very simple when swimming, resulting in red eye disease.To prevent eye diseases, we need to wear swimming glasses for swimming.For those who are new to swimming, wearing swimming glasses can also correct the problems that can not open their eyes in the water

4, earplugs

It is difficult to prevent water flowing into the ears when swimming.The ears are very uncomfortable after water, and sometimes it causes pain to cause hearing.In order to prevent water from entering the ear, earplugs should be prepared.

5. Floating items

For beginners, it is best to have some floating items.For example: life ring (clothing), foam plastic, buoy, Hanging water board, floating Sleeve, etc.However, when you have self -provided these items, you must check the life jackets and circles from time to time to prevent hair accidents.

6, bath towels and slippers

bath towels and slippers are necessary products for swimmers.After swimming, go ashore after swimming, dry your body with a towel, put on a bath towel, and put on slippers, which can keep warm, prevent wind, and compare cleaning.In winter, it is not short.

7, nasal clip

During swimming, because water waves often rush the water into the nostrils, seizure water and cough, especially the beginner swimmers, in order to prevent water from entering the nostrils, it is best to prepare a nasal clip., Can prevent the water from water

What are the suggestions for swimming equipment?

1. Bring a swimming mirror.Otherwise, what swimming looks like Dog planing.

2. With a pair of blue is enough for you to see clearly.Black is too dark, and white will expose the direction of your eyesight. Blue is just right, hidden and clear.Students with myopia remember to be equipped with a degree.

3. Wear black Swimming trunks/swimwear, at least the part of the border with the flesh is black.Otherwise, it is not easy to explain why the black line will be exposed.

4. The Swimming hat must be brought.And it is best to intertwine the color except green, which is the only identity information in the pool.Of course, this equipment is uniformly issued.

5. Men's trousers or shorts, conjoined or pure pants, shark Skin or line spinning.Because at this stage, the speed of equipment has improved by less than one tenth.but!For non -connected body, please confirm that the static friction brought by the tightness of the waist rope is greater than the water resistance generated by Zhameng.

6. women's swimwear, it is recommended not to wear swimwear with too much scattered cloth and too much connecting rope, otherwise it will be easily disrupted by water resistance.

7. Forbidden use of floating equipment.This is the biggest obstacle you can swim.

8. If you do not have special dependence, do not use nose clips.swimming does not need to hold back for a long time, if you hold your breath for a long time, you have not learned to change your breath.

9, earplugs are equipment that is different from person to person.Someone likes to be fully wrapped in water.However, friends who are prone to ear canal diseases are recommended to use.

10. The handboard and feet look at Hyun, the actual effect is average.These two are used to feel speed and water, but when you are used to motorcycles, you will lose interest in cycling.

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