Swimming is a very beneficial sport that not only exercises the body and improves cardiorespiratory fitness, but also relieves stress and improves mood. However, one thing you should never overlook before swimming, and that is to warm up well.
Warm-up preparation is key to preventing sports injuries. Proper warm-up activities before swimming can increase the body's temperature and flexibility, reduce the stickiness between muscles and ligaments, and reduce the risk of sports injuries. If you ignore the warm-up preparation and go directly to high-intensity swimming, it is easy to cause muscle strain, cramps and other problems, and may even affect your health.
So, how do you warm up before swimming?The following Happy Baby will introduce you to several simple and effective warm-up methods:
1.Jogging and brisk walking: Aerobic exercises such as jogging and brisk walking before swimming can increase blood circulation, increase the body's metabolic rate, and prepare you well for the next swimming.
2.Stretching exercises: Performing full-body stretching exercises can increase the elasticity of muscles and ligaments and reduce the risk of sports injuries. You can focus on stretching the shoulders, waist, legs and other parts, each movement lasts 10-15 seconds, repeating 3-5 times.
3.Joint mobility: Engaging in joint mobility can increase joint flexibility and stability and reduce the risk of sports injuries. You can focus on moving the wrists, ankles, waist and other parts, and each movement lasts 3-5 times, repeating 3-5 sets.
4.Dynamic stretching: Performing dynamic stretching can increase muscle flexibility and coordination, preparing you for the next swimming. You can focus on stretching the shoulders, back, legs, etc., each movement lasts 2-3 seconds, repeating 10-15 times.
In addition to the above warm-up methods, you can also prepare for warm-up in other ways, such as short-term skipping rope, stepping on the spot and other exercises.
In conclusion, warming up before swimming is one of the key steps to prevent sports injuries. With proper warm-up activities, the body's temperature and flexibility can be increased, the viscosity between muscles and ligaments can be reduced, and the risk of sports injuries can be reduced. Proper warm-up preparation before swimming can make you better able to enjoy swimming as a rewarding sport.