If you want to lose weight in the hot summer, you should go swimming. Below, Xiaobian teaches you to develop a swimming weight loss plan. As long as you grasp the essentials of each stage of swimming weight loss and the best exercise time, you can lose both weight and beauty!
Swimming Weight Loss Program: Primary Stage
In fact, swimming can effectively reduce weight. According to practice, a friend who has initially started swimming and lose weight should do two things: A short swim seeks a sense of floatation, and diligence is used to find a sense of gravity.
1, immediately after the water, look for the comfort of the body's floating. The middle-aged or the elderly or the physically weak should use the smallest action to maintain the floating movement. Two hands can be water-skimming. Breathe in and breathe, close the eyes and go to sleep, suddenly Wake up or wink your eyes, feel the water out of bed immediately when you are comfortable and relaxed.
2, when the water moves slowly, feel the weight of the body in the water, compare the sense of floating in the water and the sense of gravity supporting the body on the land. Somebody is physically strong, it is difficult to appreciate this feeling, then swim a distance, the frequency of the action should be low , Do not speed up the heart rate, and then water to find the feeling. After the sense of gravity and fatigue disappear and return to the water. Can not dive, because it is easy to eliminate the feeling that has been produced.
After losing weight with this method, for a few days, the bulging feeling of the original belly will disappear, the abdomen will feel relaxed, but the weight loss will be very low. If you adhere to three to five months, the diet will be slightly restrained, supplemented with one or two times a day. In a kilometer walk, weight can naturally fall slowly.
Swimming Weight Loss Plan: Intermediate Stage
When you find a weight loss after swimming, you need to pay attention to the posture and breathing of swimming. Because the swimming method is wrong, it is not effective to lose weight.
1, breaststroke weight loss effect is better, because in all postures, breaststroke is the easiest to learn, and the breaststroke section is strong, exercise intensity is not great, suitable for long exercise. Of course, if you can breaststroke in swimming and freestyle or backstroke It's better to combine, which is good for some muscles to rest and relieve fatigue.
2, breathing during swimming is very important, because the presence of oxygen in the body to participate in energy, directly affect the fat consumption effect. To achieve the purpose of swimming to lose weight, we must pay attention to breathing. The specific requirement is to pay attention not to long time, The hand once looked up and breathed. When breathing, it is necessary to take the initiative. It is best to call (spit) gas in the water. After the head out of the water, inhale fully. Pay attention to the rhythm of breathing.
Swimming Weight Loss Plan: The Ultimate Stage
To a deeper level, we must strengthen the intensity of swimming, increase the frequency of swimming, in order to impact on higher goals.
1, beginners can swim for 3 minutes first, then rest for 1-2 minutes, and then swim 2 times, each time for 3 minutes. If you do not have to exert much effort to complete, you can enter the second phase: Continuously Average speed is 10 minutes, middle rest is 3 minutes, and there are 3 groups in total. If you still feel relaxed, you can start 20 minutes each time, until you increase to 30 minutes each time. If you feel the intensity increase too fast Fast, you can follow the progress you can accept. In addition, the first 30-50 minutes of exercise to lose weight are all the body's glycogen, after spending this time is the consumption of fat. So each exercise time is 1.5 - 2 hours is better.
2, swimming frequency is best 3-5 times a week, so that the body has time to recover, summer is best to choose the time after work in the afternoon. Because swimming is more physical, if sleep will affect the work after swimming during the day , And this time there are relatively few people in the swimming pool.
Every swimming weight loss exercise training time should be controlled within 90 minutes, but also pay attention to choose the time according to your body physique, moderate exercise can achieve better weight loss!
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