swimming

Swimming – The Best Cardio Workout

Everyone knows about the benefits of swimming, but not everyone knows exactly what advantages this kind of physical activity gives you and what muscles it develops. Do not think that in the pool you can become a pumping, but as a restorative load – this is really the best option. You at least
Everyone knows about the benefits of swimming, but not everyone knows exactly what advantages this kind of physical activity gives you and what muscles it develops.

Do not think that in the pool you can become a pumping, but as a restorative load – this is really the best option. You at least seriously strengthen muscles and ligaments, and also train your heart and stamina. A tangible plus is the development of the respiratory system, you will simply forget what dyspnea is.

We will consider the 4 most popular types of sailing and find differences in terms of load. This is a breaststroke, crawl, butterfly and swimming on the back.

Swimming types

Breaststroke

swimming

Breaststroke

It is considered the least complex style of swimming. This will be the best option for beginners. The main load goes to the shoulder girdle, you develop a trapezius muscle of the back, deltoid muscle and triceps. In general, you get a uniform development of the muscles of the shoulders and arms, as well as the muscles of the legs (mostly the hips and calves). It is worth adding that, as in any kind of swimming, you perfectly correct the posture.

Backstroke

Also this style is called a crawl on the back, but it is distinguished by a much smaller intensity. This style of swimming is good for a recovery period. First of all, the widest muscles of the back, trapezium and oblique muscles of the press actively develop. The muscles of the hamstrings are also well developed. It should be added that the broadest muscles of the back best develops this style.

benefits of swimming

Backstroke

Crawl

This is a more advanced style of swimming, which requires more strength and energy from you. When swimming with a crawl you will have to keep a much higher tempo, so for this training you already need to have not the worst “breath”. Krol is considered the fastest style. The main load goes to the latissimus muscles of the back, gluteal and deltoid muscles. Crawl swimming very well affects the work of the cardiovascular system, and also improves the mobility of the chest.

swimming benefits

Swimming technique: Crawl

Butterfly

One of the most technically challenging and physically heavy swimming styles. You swim at the expense of a powerful stroke with both hands, while the legs make wavy movements in the dolphin style – all this gives a very strong physical load. Due to the powerful rotational movements of the hands, you perfectly develop the muscles of the shoulder girdle, back, and also pectorals. In addition, workout without weights is good cardio too, the undulating movements of the legs contribute to the development and strengthening of the gluteus muscles and thighs. Beginners are advised to switch to this style only after they are finally accustomed to the load in swimming by the crawl.

swiming

Swimming technique: Butterfly

While swimming, almost all of our muscles work, and depending on the choice of style, the load is divided into separate groups. For those who are after a set of muscle mass – swimming assistant will not, but rather even the opposite. But those who want to throw a few pounds, an excellent option will combine the pool and strength training. In addition to the beautiful figure, you will get healthy joints, strong ligaments and secure your cardiovascular system.

Basic swimming rules

Observe the rules of motion

Nothing new: move on the right side of the track if you are not in the UK or Japan. Pick up fellow travelers on the track according to your speed or training plans. First, look at who is moving, and then choose the path. If you need to change the track, just do it. For a breather stop at the front edges (at the beginning or at the end of the path).

Training plan

Traditional swimming training consists of a warm-up, basic training and a hitching. Usually training includes cycles like 4 to 100 in 2 minutes. The rest includes usually 2-3 minutes, according to the Daily Burn trainers. To control the time, use the clock, which is usually located on the two ends of the pool. Start with a new minute. Use different styles of swimming: butterfly, crawl, brace, swimming on the back. This is a classic.

Learn

A coach or an experienced partner can save you a lot of time or extra effort. Swimming under the guidance of an experienced trainer will allow you to avoid blunders and progress faster. Of course, if you already have an average technique, you can avoid unnecessary waste.

Rival

Swimming in a group can motivate you. Like-minded people not only show better results, but also rest more quickly. Friendly competition is good for training and final results. So get acquainted in the pool with new people or draw your friends.

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