What to do before and after swimming & bull; hello healthy

Swimming is an activity that uses the whole body. Warming up is an integral part of a swimming routine to get its optimal benefits: productive exercise, efficient movement of the body when moving in water, and record time between rag which is stable.

Warm up on land before swimming

For weeks wrought by the stress of work on land, your body will feel stiff, tired, and sore. Before starting to dive in, it's a good idea to understand whether your body is ready to face the terrain. Stretching before swimming will provide flexibility for your body, which will reduce the risk of injury or cramping in potentially dangerous water.

Below are some quick exercises you can do before you start swimming:

1. Jump on the spot, or run on the spot.
2. Rotate arms: place both hands stretched out parallel to the shoulders and move them around at the same time).
3. Shoulder touch : in a push-up position, raise your right hand and touch your left shoulder while still balancing (your left hand remains supporting you on the ground). Return to starting position and repeat for left hand.
   
4. Bent over swings : open your legs parallel to the shoulders while stretching your arms to the sides, slightly bend your body forward. Swing your right hand until it touches your left knee, then swing your left hand to touch your right knee (X pose). Return to starting position. Repeat for the left hand and then use both arms at the same time.
   
5. Rotate the leg: lift the right leg forward and turn it clockwise, then turn the other way. Repeat for the left leg.
6. Cross body leg swings : position your body facing the wall. Stand straight and give distance between your body and the wall by placing your hands stretched on the surface of the wall and your feet parallel to your shoulders, then swing your right leg to the left side as high as possible. Return to starting position and do it for the left leg. During this warm-up, don't strain your lower body.
   

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

Warm up in water before swimming

Stretching the muscles on the ground can relieve tension, but has a minimal effect on overall body flexibility.

As you dive, do a few leg paddles in the water to stretch your legs, then do some light swimming for a few laps around the five minute pool.

During heating in water, the energy used will be greater, so the body will cool down more quickly. 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 that the more blood flow is produced, the better the circulation of blood in your body. The warmer and more alert your body is, the better energy and nutrients will be distributed throughout the body to support muscle performance.

Cool down after swimming

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

Cooling the body after swimming is useful to control the heart rate to return to normal to help the body's recovery process. In addition, during intense exercise the muscles continue to work to produce lactic acid, which if left too long will risk a buildup in the body. Chilling will help to bring the lactic acid levels back to normal.

Body relaxation after swimming needs to be adjusted to meet the needs, depending on how long and how heavy the swimming routine is for each individual, but the most common are: Perform a few light swimming rhythms. rag to relax the muscles of the body.

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

Also do stretches under warm showers while bathing. Hold each stretch for 30-40 seconds to flush out muscle waste, restore post-workout flexibility, and stimulate relaxation-promoting muscle receptors.

Recovery can also be enhanced by eating or drinking high-carb snacks to replenish energy wasted during swimming. Energy bars, bananas, or isotonic drinks are ideal for restoring the body's vitality.

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