Want to gain more significant slimming shape effect, Let's take a look at the following Xiaobian introduced swimming weight loss necessary Raiders it!
Swimming - a must-have item in the curve-breaking diet
Curve-inspired diet is one of the most popular among the many weight loss methods currently in use. It is not only efficient to reduce fat, but also helps body shape and make your body more perfect. However, curve-setting diet How to balance fat reduction and shaping?
Swimming weight loss Raiders 1, swimming weight loss, need to adhere to more than 40 minutes
One of the reasons for girls' poor weight loss during swimming is the lack of exercise. When people choose to exercise to lose weight, they must be aerobic exercise to burn fat. And short-term exercise can only let people in the stage of anaerobic exercise. At this stage For people, energy consumption depends mainly on the breakdown of sugar, and no fat has yet to be burned. Only after continuing to exercise, the body begins to enter the stage of aerobic exercise. Fat can be burned at this time, so as to achieve weight loss. Therefore, swimming time should be More than 40 minutes, began to consume fat.
Second, experts believe that the swimming frequency of 3-4 times a week, each time the swimming time of 1 hour is the most conducive to weight loss.
Experiments show that: The amount of heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to 1 hour at the same speed on land. The amount of heat consumed for staying 1 minute in 14 degrees of water is up to 100 kcal, which is equivalent to air at the same temperature. The amount of heat that is emitted in one hour. It can be seen that exercising in the water will make many people who want to lose weight gain a multiplier effect. Therefore, swimming is one of the most effective exercises for keeping fit.
However, because swimming is a particularly tiring exercise and it takes more than 40 minutes to soak in the water, many people cannot continue to exercise. And after exercise is stopped, they do not pay attention to the diet. In this case, body weight is more likely to return to normal or even exceed the original level. This is also the reason why athletes can easily gain weight after they stop exercising. Therefore, to lose weight while swimming, we must maintain the daily exercise time, and we must continue to exercise and maintain a healthy diet.
Swimming weight loss Raiders II, swimming weight loss, effective combination of speed and slow
Many people are slow when swimming, which consumes far less calories than fast short distance travel. However, for most people, it is difficult to swim fast throughout the entire journey, so it may be advisable to take a slow swim. Two slow swims are followed by two quick swims. In this way, the exercise effect is improved. However, experts also reminded that although exercise intensity is very important for weight loss, people of different ages and different physical conditions want to lose weight by swimming. , Need to develop a training program that is suitable for you. This can not only play a good sporting effect, but also avoid physical injury caused by excessive exercise.
According to the routine, experts recommend that the length of each swimming exercise for a healthy person under 35 years of age should be between 2000 and 2500 meters; the distance between the ages of 35 and 50 for each swimming should be between 1500 and 2000 meters; Personal physical condition, choose between 800 and 1200 meters, and insist on swimming 4 to 5 times a week, so adhere to 3 months will certainly play a good slimming effect.
Swimming weight loss Raiders 3, swimming to lose weight, need to use the right posture
At present, some of the internationally recognized norms of stroke are breaststroke, backstroke, freestyle, etc. Incorrect stroke will not only consume unnecessary physical strength, so that the exercise effect will be discounted, it is also likely to be dangerous because of lack of energy to support. When you come to swim, the thighs are thicker and the swim strokes are not the same. You want to swim through the crush, you may wish to understand before you learn to swim in which part you need to exercise, and then choose your own swimming position.
1, Freestyle: When practicing freestyle, the biceps of the upper arm, the triceps tend to exert more force, so the freestyle can make the lines of the arms well-proportioned and beautiful. The crush of the 'butter arm' can use this swimming stroke to shape the line of the arm. In addition freestyle can also make the hip muscles become firm and elastic, and also have a certain role in improving the strength of the shoulder muscles.
2. Breaststroke: Breaststroke is mainly a clip action. Unlike freestyle and backstroke in which water is swatted, the thigh must be fully deployed and contracted during breaststroke. This action uses the quadriceps of the thigh more, and thus strengthens the leg. The strength of the Ministry is conducive to the elimination of the flesh of the medial thigh. If you train intensively every day and swim for a summer, you will find that the thighs no longer relax and become much stronger.
3. Backstroke: The back latissimus dorsi exerts more force on the backstroke to stretch back muscles. For sedentary office white-collar families, backstroke is good for soothing low back pain and other unpleasant symptoms. In addition, backstroke is to make the body like a rolling log. The same way to both sides of the rotation, this will not only reduce the resistance, but also to give full play to the strength of the large trunk muscles. This is very effective to eliminate excess abdominal fat, so that the abdomen is no longer loose, exercise leg and waist elasticity, so that It's strong.
Through the detailed introduction of the above-mentioned Xiaobian on Swimming Weight-Reducing Methods, has everyone got a deeper understanding of this kind of weight-loss method? Swimming is a very good way to reduce fat and slimming, but Xiaobian reminds everyone to use swimming to lose weight. During the legal time, we must choose a regular swimming pool, because the regular swimming pool protection measures are fully equipped, water quality is also guaranteed, which will help everyone play the biggest weight-loss effect of swimming diet.
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