How can I enhance my physical strength for swimming, and how can I swim to exercise effectively?

1.Weight? ......... if you're very lightIt is recommended to eat a little at every meal, gain a little or build muscle, lift dumbbells, run, or try to swim for a long time such as a 500 or 1000 meter .........

2.If you are fat, then swim more, you can try 100 meters of swimming every time, take it as an exam or escape, do your best, practice often, you can try to eat less at home, exercise more, do some sit-ups and other exercises are also good for this.

Exhaustion while swimming has nothing to do with eating. First of all, you need to master the correct swimming movements, usually do more long-distance swimming, and you can also do some physical training. Hopefully swimming will bring you more joy!! I wish you success!!

Eat Snickers half an hour before swimming, that is a little sweet, it is recommended to drink more water, otherwise your teeth will not be able to stand it. Another is that you need to constantly replenish glucose during swimming, so you can go to the hospital to buy some glucose water with appropriate concentration. When someone else drinks water during a swimming break, you drink glucose, it must work.

It is recommended to run more in winter, 1. Exercise.

2. Lung capacity has been added.

3、**。4. Good for the body.

5. Refer to the above.

Is it shortness of breath? Me too! Ay...

Swimming is effective to improve cardiopulmonary function, swim to overcome the help of water, use more physical energy, so that the heart rate is accelerated, the output increases, adhere to the long period of swimming exercise, the heart contraction is strong, slow when quiet, the cardiovascular system to improve, so as to achieve the fitness effect, the key is to insist, in fact, this is applicable to all sports.

If you insist on 1km three times a week, and don't eat supper after exercising, guess the effect should be obvious for about 2 months.

Be sure to pay attention to talking about trillions, you will definitely feel tired with such intensity, pay attention to rest every day, and ensure 8 hours of sleep.

Introduction: Swimming is a sport that is beneficial to the whole body, the weather is gradually getting hotter, and there are many benefits of starting swimming at this time, so how can you quickly increase your swimming speed? Let me tell you about it!

1. First of all, swim in freestyle in a relaxed state, use 25 meters or 50 meters as a standard, calculate the number of times you row your arms and the time of each stroke into and out of the water. (If someone helps calculate better, if not, silently calculate an approximate by yourself).

2. On the basis of the first step, try to reduce the number of strokes, but increase the strength of each stroke, and slow down the speed of strokes. Also use 25 meters or 50 meters as a standard, calculate the number of times you row your arm and the time of each stroke into and out of the water.

3. The third step is to stop hitting the legs, only do the arm stroke, let the body keep the body gliding naturally after each arm stroke, and then carry out the next arm stroke. Practice repeatedly.

4. The fourth step is to slowly add the leg beating action, at this time your swimming speed is already relatively fast, therefore, you need to learn to fight back, but you don't need to hit the water significantly, pay attention to maintain the rhythm of the leg beating, and return to a relaxed state to swim freestyle. Also use 25 meters or 50 meters as a standard, calculate the number of times you row your arm and the time of each stroke into and out of the water. The result should be fewer strokes than the first time, but the strokes are better.

This practice is to first strengthen the connection between the arm stroke and the speed, then to strengthen the grasp of the strength and effect of the arm stroke, and on this basis, if you increase the stroke force and gradually increase the stroke frequency, then the speed of the freestyle will also be improved.

Many people always feel that their leg strength is insufficient when swimming, resulting in not being able to swim for a long time, so let's talk about how to increase leg strength when swimming.

One: Static core strength exercises.

Objective: Mainly to control the body posture of freestyle and backstroke, as well as the streamlined gliding posture after turning and starting. Main methods:

The first is a straight-line body control exercise, lying prone on the carpet, using the elbow to support the body off the ground, the forearm is attached to the floor, 90 degrees to the upper arm, the body is in a straight line, the legs are stretched, the back should be straight, the waist and abdomen should be tightened, and it will be held for 30-60 seconds.

The second, sideways straight line control exercises, is basically the same as above, supporting the body with one forearm, one side facing the floor, and the other arm straight up.

The third type is a streamlined stretching exercise, in which you prepare, with your arms raised and straightened, pinched behind your ears, your thumbs clasped on your forepaws, your whole body straight, your feet on tiptoe, your feet together, your heels apart, and your body streamlined. Movement: Stretch the body in two directions: down and up; Hold for 30-60 seconds when stretching to the limit.

2. Dynamic core strength exercises

The first is general waist and abdominal exercises, such as sit-ups, two-head ups, supine leg presses, supine scissor leg beats, hanging leg raises, V-shaped abdominal tuck into 45 degrees, hands and legs in an inverted V-shape, various back muscle exercises and so on.

The second is the use of light equipment for waist and abdomen exercises, most of the foreign countries use hand-held medicine balls, solid balls and dumbbells to do waist and abdomen exercises, such as: solid balls raised over the head, solid ball chest passes, seated sideways passes, standing sideways passes, etc.

Contemporary research has shown that the advantages and disadvantages of specialized techniques mainly depend on the cooperation between the muscles involved in the movement and the control of the body's center of gravity during high-speed sports, and the formation and improvement of this ability mainly depend on the improvement of core stabilizing strength. Since core strength plays an important role in all sports, the practice of core strength is also an important means to improve the level of training at present, and is more and more favored by coaches at home and abroad. Improving the strength of the terminal muscles through the strengthening of the core strength of the body has a key supporting role in improving swimming skills, so it is necessary to strengthen the core strength training through various specific training methods in swimming training.

Swimming is a good health exercise, which has a very good effect on the body's endocrine, so how can swimming be more labor-saving? The following is a specific explanation for you, friends can refer to:

1. Swimming, first of all, be familiar with the water, breathing is very important, so that you can swim more effortlessly

Second, the swimming posture is also an important aspect:

It is very important to have the correct posture when swimming, because we have to consider the resistance of the water, and this aspect of the factor is very important, so if you want to swim better, then you need to learn swimming knowledge seriously! For example, when swimming, the movements should be soothing, the hands should be straightened, and the legs should be coordinated together! With the cooperation between each other, the combination of hands and feet can be very labor-saving swimming.

Third, the exercise of limb strength is also a very important point

We can see that swimmers are people with relatively developed body muscles, and their bodies are very strong, this is because swimming in the water, the physical exertion itself will be relatively large, so strength is a key factor! Therefore, insisting on exercising and strengthening the strength of the limbs is the key to saving effort in swimming!

To improve the strength of your arms, adjust the rhythm of your breathing, and don't start very aggressively in front of you.

Backstroke is the most effortless when the whole person floats on the water.

I think the backstroke is the most labor-saving position, and it looks relaxed.

Swimming with a lifebuoy on the rack is the most labor-saving.

You can soak in the pool for half a day without getting tired. As long as there is Xiao Meimei watching from the side, it will be more energetic.

There is a trick to saving effort in swimming.

First, the posture should be correct. The resistance of the water is great. There are standardized movements for all kinds of swimming styles, and if the movements are not standardized, the resistance in the water will be great, and it will be laborious to swim fast.

The second is to be able to exert force. Which action to do and which part of the body to exert force are all particular. Even with the change of movement, the muscles in the same part have to exert different forces.

It is recommended that you find a good swimming coach and learn it systematically.

Also, don't try to swim fast. The faster you swim, the more strenuous it becomes. When swimming in the water, the speed is doubled, and the resistance increases several times.

There are swimming rings for swimming. Effortless.

For leisure, the timeless backstroke is more labor-saving.

Breaststroke, a gentle stroke of the hand will do