What are the warm-up exercises before swimming in winter?
Generally speaking, everyone chooses to swim in the season when the average temperature is suitable, but now many people have just begun to shape their interest in swimming in winter, mainly to make their physical fitness stronger and stronger in this way. In the cold winter, there are many aspects that need attention in swimming, so what are the common problems? Let's take a look at the narrative made by the net editor.
What are the warm-up exercises before swimming in winter 1? We all know that Mao Zedong swam across the Yangtze River in winter, trying to find out how cold the water is in Chu in winter, but now there are many people swimming in winter. They are a group of winter swimmers. When swimming, we all know that if we don't relax properly, it will cause cramps and other problems, which is very dangerous in the water, so we should do enough warm-up exercises before going into the water. So how do you warm up before swimming in winter? Let's take a look!
When the weather turns cold, the water temperature is generally lower than the body temperature when swimming to alleviate the symptoms of colds. It is recommended to take a bath before entering the water, which can make the body adapt to the water temperature. Be sure to warm up before going into the water, and never be lazy. Through stretching exercise, stretching exercise and other actions, the joints and muscles of the body can be moved, making the body feel slightly warm, and it is not easy to have cramps and other emergencies after entering the water. When swimmers are too tired and sleep-deprived, it is best not to swim in the water.
In order to avoid swimming shoulder, you can do the following warm-up exercises: one arm turns back around the shoulder, and then both arms turn around the shoulder at the same time; Lift one arm, bend to the opposite side and stretch as far as possible. Switch arms. Repeat.
Relaxation of leg muscles is also important for swimming. Keep your legs straight and open in front of you, keep your back and knees straight, bend forward from your crotch, grab your ankles with your hands from the inside of your legs, keep this posture, feel the muscles inside your thighs tighten, then relax and repeat. Sit on the ground with one leg straight forward, one leg bent backward, the trunk stretched forward, and then leaned back. Repeat several times and change the other leg. At the same time, gently turn your ankle.
Now we know a lot about warm-up exercises before swimming in winter. Now we all know how important it is to warm up before swimming. Whenever we do exercise, we must do a good job of warm-up, which is also a kind of protection for ourselves. If we don't warm up well during exercise, our health will be greatly damaged.
What are the 2 1 warm-up exercises before swimming in winter? People who take part in winter swimming generally benefit. Through winter swimming, I have improved my quality of life, eating well, sleeping well, being energetic and quick-thinking, seldom catching a cold and suffering from other diseases.
2. Eliminating diseases and resisting aging has a certain regulatory effect on hypertension; Reduce hyperlipidemia and high cholesterol in a certain range. Winter swimming can enhance the adaptability to cold stimuli, improve the body's resistance and delay the aging process.
3. Like vascular gymnastics, winter swimming can increase blood vessel elasticity and speed up blood flow, reduce and sprint fat particles and cholesterol deposited on blood vessel walls, alleviate and delay arteriosclerosis, and prevent thrombosis and coronary artery infarction.
4, can enhance cardiopulmonary function. After winter swimming, myocardial contractility is enhanced, blood circulation is accelerated, and the functions of various systems of the body are well promoted and developed.
5, can enhance their own immunity, immunity refers to the body's ability to prevent and resist invasive pathogens. Many indexes of winter swimmers after swimming, such as lymphocytes, white blood cells, phagocytes, immunoglobulins, etc. , are significantly higher than before swimming.
6. Winter swimming can promote endocrine. After the human body is strongly stimulated by cold, it is immediately reflected to the pituitary gland, adrenal gland, pancreas, gonad and other glands through the nervous system, and each gland secretes corresponding hormones, which are called neurohumors. Then the physiological functions of the corresponding organs are adjusted through the corresponding nerve centers to establish a new balance. It stands to reason that with the increase of age, the secretory function of each gland should have decreased, but experiments have proved that the secretion of thyroid hormone in winter swimmers has increased. Testosterone levels have also increased.
7. Winter swimming can delay the decline of the nervous system, especially the central nervous system.
8. Winter swimming enhances the function of digestive system. Because of excessive heat energy consumption and enhanced digestive ability, the appetite is greatly increased and the metabolic function of the whole body is generally enhanced.
In addition, people generally feel psychologically satisfied through winter swimming exercise. Through the relief brought by intense cold stimulation, the constant psychological and spiritual charging of winter swimming will definitely have a positive impact on the physiological functions of various systems of the body. In this way, a higher level of physical and mental balance has produced a good cycle. It is not difficult to understand why winter swimmers ask for trouble and insist on winter swimming for many years or even for life.