Swimming - the most sparing type of trainings. Covering distance from the side for the side within the hour, you not only strengthen vessels and heart, become tempered, improve the bearing, but still strengthen muscles and burn calories.
Instruction
1. Swimming is the great way to normalize the figure. However, many think that it is enough to lap at the side of times a month... And are deeply mistaken. In order that muscles worked, and excess weight left, regular and intensive trainings are necessary. Therefore persons interested to lose weight need to take the subscription in the pool calculated on 2-3 single visit. Begin trainings from 30 minutes of active swimming and you lead up till full o'clock.
2. Before the heat warm up a little, warm muscles, prepare them for loading. Walk the fast pace from the stoppage to the pool, make before diving, circular motions by the head, hands, bendings, pull hands and legs. Ideal option - 20-30 minute ""hitch"" in gym.
3. Now we will talk about style of swimming. Every way burns various number of calories depending on intensity - from 150 to 450 calories per hour - and involves various groups of muscles. So, the crawl (the swimmer does grebk alternately the left, right hand, accompanying with the movement of the opposite leg, the head is under water) is considered the fastest and intensive on loading. The butterfly stroke (hands do simultaneous symmetric movements parallel to the water surface) forces to work more muscle of the back and hips. Swimming on the back helps to unweight cervical department of the backbone, to remove stress. In order that hips and shins grew thin, cellulitis disappeared, it is possible to use the additional apparatus - the ball or the board. Having undertaken hands it, it is necessary to float only by means of legs.
4. Fat begins ""to burn"" at the certain heart rate - from 100 to 150 beats per minute. At such pulse the power consumption increases to 600-1300 kilocalories per hour. Therefore you monitor heartbeat: swim actively, but also don't exceed the top level.
5. Change style of swimming each 100 meters. For example, overcome 4 circles the breast stroke, then - on the back and the crawl. In total it is necessary to float at sufficient physical training about 1 kilometer for occupation.
6. You breathe exactly. Oxygen - the element without which oxidation, combustion of fats is impossible.
7. After the training surely pull all muscles. After the pool it is also recommended to walk a little. Don't hurry to have a bite at all! Optimum time for food - in 1-1.5 hours after the occupation. Certainly, the nutrition has to be healthy balanced. Kind of well you gave all the best in the pool, your efforts and will remain on sides if you spend other hours behind eating of burgers and fried potato.