What to do before and after swimming

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Swimming is an activity that uses the whole body. Warming is an inseparable part of swimming routines to get optimal benefits: productive exercise, efficient movement of the body while moving in water, and a time record between lap stable.

Heating on land before swimming

Weeks forged by the stress of a pile of work on land, your body will feel stiff, tired, and sore. Before you start splashing, it helps you understand whether your body is ready to deal with the terrain that is being taken. Stretching before swimming will prepare the body's flexibility, which will reduce the risk of injury or cramping while in water which can be dangerous.

Below are a few short exercises that you can do before you start swimming:

  1. Jump on the spot, or run in place.
  2. Rotate the arm: position both hands stretching parallel to the shoulder and move rotating simultaneously).
  3. Shoulder touch: in a push-up position, lift your right hand and touch your left shoulder while still balancing (the left hand still supports the body at the ground). Return to the starting position and repeat for the left hand.
  4. Bent over swings: open your legs parallel to your shoulders while stretching your arms to the side, slightly bending your body forward. Swing your right hand to touch your left knee, then swing your left hand to touch your right knee (pose X). Return to the starting position. Repeat for the left hand and then use both arms simultaneously.
  5. Rotate the foot: lift your right leg forward and turn it clockwise, then turn it in the opposite direction. Repeat for the left foot.
  6. Cross body leg swings: position your body facing the wall. Stand straight and give a distance between your body and the wall by holding both hands stretched on the surface of the wall and position your feet parallel to your shoulders, then swing your right leg to the left side as high as possible. Return to the starting position and do it for the left foot. During this warm up, do not strain your lower body.

The best way to warm up is to stretch each part of your body for 10 to 15 seconds, and repeat each of them three times.

Warm up in water before swimming

Muscle stretching on land can relieve tension, but has a minimal effect on overall body flexibility.

Once diving, do a few times paddle your feet in water to stretch your legs, then do a light swim for a few times round the pool for five minutes.

During heating in water, the energy used will be even greater, so the body will cool faster. To maintain a stable body temperature and blood flow, occasionally get out of the pool to jog in place or swing your arms or legs for 20 seconds between each stretch .

The greater the movement means the more blood flow is produced, the better the blood circulation in your body. The warmer and more alert your body is, the better the energy and nutrients that are channeled throughout the body to support muscle performance.

Cooling after swimming

After swimming, don't rush out of the pool!

Cooling your body every time you finish swimming is useful for controlling your heart rate to return to normal to help your body recover. In addition, during intense exercise the muscles continue to work producing lactic acid, which if left too long will risk a buildup in the body. Cooling will help to restore lactic acid levels to normal limits.

Relaxation of the body after swimming needs to be adjusted to meet the needs, depending on how long and how heavy the swimming routine of each individual, but the most common are: Perform a light swimming rhythm of several lap to relax the muscles of the body.

After that, stay in the water while facing the pool wall and your hands holding on to the edge of the pool, folding your legs so that your knees are parallel to the chest (feet pressed against the wall). Then, bend your head between your shoulders to stretch your back. Hold the position then snap the foot and push the body out to straighten the body. Repeat this movement several times.

Also do a stretch under a shower of warm water while bathing. Hold the stretch position for 30-40 seconds each to rinse muscle waste, restore post-exercise flexibility, and stimulate muscle receptors that promote relaxation.

Recovery can also be increased by eating or drinking high carbonated snacks to restore the energy wasted during swimming. Energy bars, bananas, or isotonic drinks are ideal for restoring body vitality.

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What to do before and after swimming
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