Swimming is good for the back, strengthens muscles, energizes. But most importantly - it helps to lose weight.
After the holidays, we expect to return rested, refreshed and built. Especially if we go to the sea. One of the most effective exercises for harmony is swimming. However, for some reason many are sure that for a noticeable result you need to swim at least 2 km in 40−45 minutes - like in a pool. The distance is not so much depressing as the number itself - as much as 2 km! “But the main thing for losing weight is to consume less calories than you consume, and swim not 2 km in 45 minutes, but just 45 minutes, but without a break. Without going ashore and without clinging to the pool edge.
To stay longer on the water and not get tired you need to remember a few simple rules:
■ Raise your head above the water and inhale when you pull your hands to your chest, according to the principle of "everything to yourself": both hands and air.
■ Tighten your legs - turn around, push your heels to the sides. The keywords are “heels” and “sideways”, otherwise everything is pushed down.
■ Slide forward behind outstretched hands, cutting water like a dolphin.
■ When you stretch your arms forward, lower your head into the water and take a long exhale through your nose.
■ It is important to stretch the body along the surface of the water so that the legs do not sink. And for this you need to lower your head into the water and turn it to the side for inspiration.
■ Do not kick hard, it only knocks your breath.
■ The hand must be thrust into the surface of the water and from there it is as if pushing forward. Then enough breath and strength. Indeed, due to the correct technique of movement, you suddenly realize that you must not fight with water, but, on the contrary, use it as a support.
Save from the water
Ears - Special silicone earplugs are sold at any sports store.
Eyes - swimming goggles protect the eyes from redness. There are still masks from which there are no circles around the eyes. Just do not confuse them with diving masks - they are too bulky.
Nose - for him, too, you can buy the appropriate clip. True, then you will have to breathe through your mouth.
Myths
SWIM SHOULD FAST
Muscles begin to burn fat on the pulse from 120 beats per minute with continuous movement. Swim a minute, stand a minute - this is not for losing weight. Learn to keep yourself afloat due to your body and water resistance, even if not at depth, but near the shore. Tired - do not get to the bottom. Lie down on the water. Lying on water still requires at least minimal, but contraction of the muscles responsible for balance. This will help maintain a fat burning regimen.
AFTER SWIMMING VERY WANTED TO EAT
Even water 27 ° -28 ° C is cooler than the temperature of the human body, and in a dense aquatic environment we cool down about 20 times faster than in air. Losing calories really arouses appetite. But it can be fooled: drink plenty of water, and after bathing, eat foods rich in protein and fiber, without fats and simple carbohydrates. Suitable, for example, representatives of the legume family, vegetables, as well as low-fat dairy products.
YOU'RE LOSING GOOD AT THE SEA, AND FROM SWIMMING IN FRESH WATER THOSE
There is scientific evidence that water below + 24 ° C stimulates the body to accumulate fat - as a thermally insulating layer. Just like the seals and walruses living in cold water. Therefore, if you feel that you are freezing, keep in mind that everything you eat then has a chance to be deposited in fat. But if you actively move, even in cold water, the metabolism shifts towards the consumption of fat, rather than accumulation.
SWIMMING USEFUL FOR SPINE
It is really useful only if the spine is pulled into a thread while swimming. But most of us do not exhale air into the water, because we swim with our heads held high! This situation overloads the cervical spine and, conversely, causes spasm of the neck muscles, disrupts blood circulation, which provokes osteochondrosis, intervertebral hernias, scoliosis and other troubles. It is very important to learn how to lower your face down!
IF LOWERING THE HEAD IN WATER DOESN'T GATHER THE AIR
Perhaps if you exhale shallowly, then it will be difficult to inhale. Try to focus on exhaling and relax your body as you breathe. By the way, this is also correct from the point of view of physiology: by nature, exhalation is slightly longer than the inspiration. Swimming teaches you to breathe correctly no worse than breathing exercises. Another problem for beginners is too hard footwork. And they should be relaxed.
AFRAID I DO NOT ABLE TO SWIM
If the soul does not swim, why not combine water and play. Take the ball and play football while standing ankle-deep or knee-deep in water. Go chest and arrange a game of volleyball.Do not like the ball - play waist-high breasts in water. The easiest option is to walk along the coast knee-deep or thigh in water. But at least 30 minutes without interruption. This is the only way to achieve the result.
The article was published based on the materials of the magazine "Good advice" 8/2013
Text: Tatyana Minina. Photo: Africa Studio / Fotolia.com; Legion media
Material prepared by Julia Dekanova
