Здравствуйте, уважаемые читатели и гости блога. Знаете ли вы, что при плавании затрачивается много энергии из-за большого сопротивления воды (в 12 раз оно больше, чем воздуха). Поэтому это позволяет нам не только похудеть, но и подтянуть мышцы. Но, обо всем по порядку. Давайте разбираться, как правильно плавать в бассейне чтобы похудеть.
В чем польза от плавания
Плавание является самым безопасным видом спорта. Если конечно не прыгать с вышки 🙂 Тело поддерживается водой, поэтому нагрузка на суставы минимальна.
Во время плавания работа разных мышц чередуется. Одни из них напрягаются, другие наоборот расслабляются. Движения в воде плавные и размеренные, мышцы удлиняются, увеличиваются в объеме. А наше тело приобретает гибкость и рельефность.
Позвоночник во время плавания не нагружен. С него снимается статическое напряжение. А это значит, что у вас будет правильная осанка. Активное движение ногами укрепляет стопы. Это отличная профилактика плоскостопия. Помимо этого, занятия в бассейне улучшают работу сосудов и сердца, стимулируется работа дыхательной системы.
Регулярное посещение бассейна позволяет улучшить иммунитет. Так как при контакте с водой у нас совершенствуются механизмы терморегуляции.
Плавание для похудения – расход калорий
Успокою девушек, кто боится получить на выходе широкие плечи и массивные руки. Для такого телосложения нужны ежедневные часы тренировок. И не один год занятий. Максимум за регулярные 2-3 занятия в неделю – вы похудеете и подтянете фигуру. А нам ведь это и нужно 😉
В бассейне можно сжечь на 25% ккал больше, чем при занятии бегом
Оказывается, для худения вода в басике должна быть температурой от 24 градусов и выше. Если меньше, то организм будет пытаться наоборот откладывать подкожный жирок, дабы согревать вас. Поэтому в теплой воде вы будете худеть быстрей!
СТАТЬИ ПО ТЕМЕ:
В теплой воде за 60 минут можно сжечь 500-600 калорий. Конечно это при непрерывном плавании. Так что поначалу вы конечно будете поменьше калорий тратить. Интенсивность жиросжигания также зависит от стиля плавания. И конечно от изначального веса. Крупным людям тяжелее удерживаться на воде. Поэтому они теряют больше калорий за одно занятие.
Но даже имея небольшой вес, потеря калорий впечатляет. При весе в 55 кг, за один час плавания следующими стилями:
- кролем уйдет до 500 ккал;
- на спине – 560 ккал;
- стиль брасс позволит распрощаться с 520 ккалориями;
- баттерфляй – 570 ккал.
Только не выбирайте всего один стиль плавания. Чередуя их, вы добьетесь лучшего результата и проработки своего тела.
Стили плавания
Конечно, разные техники лучше осваивать с тренером. Лучше пару раз проработать технику, зато вы будете плавать по всем правилам. А значит эффективность увеличится значительно.
Только все 45 минут не надо заниматься одним стилем. Сейчас в Уфе опять пошла в бассейн, занимаюсь 2 раза в неделю. Только часто вижу, что многие женщины неспеша мотыляются туда-сюда по-лягушачьи.
Дорогие девушки, не плавайте так. Залог успеха – чередование стилей плаванья + правильная техника. Плавание по-лягушачьи – это вообще бессмыслица, если вам нужно похудень. Такой стиль еще и опасен. Если в течение 45 минут держать голову над водой, нагружаются шея и плечи. Нагрузка идет в основном на шею, можно получить зажим мышц. У моего знакомого была эта проблема. Пришлось ему ходить после бассейна на восстановительный массаж. К тому же, при медленном плавании по-лягушачьи у вас не будут равномерно работать мышцы.
Теперь давайте рассмотрим известные стили плавания. Рекомендую к просмотру это видео а потом продолжить чтение.
Кроль
Таким стилем плавают на животе. Гребут левой и правой рукой попеременно. Гребки совершаются каждой рукой вдоль тела. К работе подключается попеременная работа ног. Очень важно – лицо должно находится в воде. Во время гребка голова поворачивается и можно сделать вдох. Этот вид плавания наиболее быстрый.
Если плавать кролем у вас будут задействованы: грудные мышцы, широчайшая мышца спины, а также плечевые мышцы. Ноги задействованы меньше, но тем не менее работают бедренные мышцы. Это четырехглавая и двуглавая. Ну и конечно икроножные мышцы.
Брасс
Это тоже вид плавания на груди. В отличие от кроля здесь руки и ноги движутся параллельно поверхности воды. Брасс более медленный вид плавания. Тем не менее в техническом плане это довольно сложное упражнение и работают другие мышцы.
В данном упражнении основная движущая сила приходится на ноги. Соответственно именно они больше всего нагружены. Если вы будете плавать брассом накачаете четырёхглавую и двуглавую мышцу бедра. Прекрасно подтянутся ягодичные мышцы, икроножные, а также приводящие мышцы бедра. В верхней части тела небольшую нагрузку получит грудной отдел + дельтовидная мышца плеча + верхняя часть спины.
Плавание на спине
Этот стиль схож с кролем. Отличие в том, что вы плывете на спине. Рука движется над водой в выпрямленном состоянии, а не в согнутом. Такой стиль позволяет проработать двуглавую мышцу плеча, грудные мышцы. Также будет работать дельтовидная мышца, широчайшая мышца спины. Ноги, как и в кроле, не сильно нагружены. Но икроножные мышцы вы тоже подтянете.
Баттерфляй (дельфин)
Довольно сложный стиль плавания. Упражнение выполняется на животе. Руки работают симметрично.
Они совершают мощный гребок, во время которого тело пловца поднимается над водой. Таз и ноги движутся волнообразно. В таком стиле помимо плечевых, грудных и спинных мышц удается нагрузить мышцы живота. Это будет полезно для пресса. Также качается четырехглавая мышца бедра. В ногах — икроножная. Вот этот стиль я пока осваиваю. Действительно, сложная техника.
Если обратите внимание на кролистов — у них равномерно подтянуто все тело. У спортсменов, которые плавают брассом — больше развиты мышцы ног и рук. Особенно икры и бедра. Те, кто плавает в основном на спине имеют слабую мускулатуру, но в целом подтянутый силуэт. А вот дельфинисты имеют широкие плечи и прокачанные мышцы ног. Чередуя разные стили, можно подтянуть там, где надо.
Как плавать в бассейне чтобы похудеть
Эффективное похудение возможно при занятиях не менее 45 минут. Лучше 3 раза в неделю. Нагрузку увеличивайте постепенно. Для новичков даже 20 минут беспрерывного плавания поначалу очень хорошо.
Если не умеешь плавать начните с занятий со специальной доской из пенопласта. Ее нужно расположить перед собой и держась за нее плыть вперед. Тело вытягивайте в струну и активно работайте ногами. Голову опускаете параллельно доске и медленно выдыхаете, считая до 3-х. На счет три – подъем головы и вдох. Затем снова опускаете голову в воду и выдыхаете. Это занятие подойдет и тем, кто умеет плавать. На самом деле это базовое упражнение при обучении плаванию 🙂
Предлагаю такую схему: проплываете 3 раза брасом, затем отдых 30 секунд. После него 3 раза кроль на спине. Отдых 30 секунд. Потом кролем на груди
Можно отдыхать больше, если чувствуете, что сильно устали. Только не стойте на месте, а просто медленно плывите. Плюс, делая упражнения в воде, можно ускорить похудение
Такую аквааэробику можно чередовать с кролем, брассом и т.д. Советую ознакомиться с различными эффективными упражнениями в воде для похудения живота.
Можно ли похудеть в бассейне – отзывы
Теперь давайте разберемся помогает ли посещение бассейна похудеть.
Аленка: Моя подруга в бассейн пошла чтобы похудеть. Три месяца занималась. когда увидела ее – не поверила своим глазам. Живот плоский, попа наверно меньше в два раза стала. А тем кто пишет что не помогает – ешьте меньше сладкого. нужно не только плавать, но и питание менят
Валентина: Я как только начала плавать очень сомневалась, что будет эффект. но результат превзошел все ожидания. Минус 8 кг за месяц! Супер )))
Алексей: Хожу в бассейн 3 раза в неделю, занимаюсь по часу. Чередую разные стили: 30 минут кроль с лопатками без ног. Следующие пол часа баттерфляй с ластами. Его чередую с плаванием на спине без рук. Через месяц уже хорошо видны мышцы на руках, задней части бедра. Похудели ноги.
Ксения: талия стала тоньше, попа упругая, кожа гладенькая. Я просто стройняшка! ) Для меня нет лучшего способа похудеть чем плавание. Рекомендую!
Nata: Занимаюсь по часу три раза в неделю. Отвес -5 кг, кожа подтянулась. вообще вся фигура подтянутая. Результат меня полностью устраивает.
Что нужно взять в бассейн
Хочу дать несколько советов, тем кто впервые отправляется в бассейн. Помимо купальника и резиновой шапочки захватите с собой:
- Очки – они будут нужны для большинства техник плавания. Вода в бассейне хлорирована и очки предохранят глаза от раздражения. На себе испытала + стала лучше плавать.
- Минеральную (без газов) или простую воду — после тренировки необходимо восстанавливать водный баланс.
- Крем для тела и лица – хлорированная вода очень сушит кожу. Для лица лично я беру термальную воду. Мне этого достаточно. Если кожа сама по себе сухая, то этого будет мало. Лучше сразу после душа нанести на лицо увлажняющий крем. Для тела я использую молочко-сыворотку с гиалуронкой и маслами Vichy Ideal Body . Помимо увлажнения она отшелушивает отмершие клетки и выравнивает текстуру кожи.
Хочу предупредить, что похудение быстрым не будет. Но уже через месяц, при интенсивных занятиях, фигура подтянется. Следите за рационом. Ешьте не позже, чем за час до тренировки. Сразу после плавания можно съесть яблоко или небольшой банан. Полноценный прием пищи должен быть через час. Ограничьте потребление углеводов.
Ну что вдохновились? Тогда загляните на сайты Биглион и Групон — я там недавно купила себе и мужу абонемент в басик за полцены .
Лично для меня плавание самый приятный вид физической нагрузки. Все-таки вода успокаивает, это и тренировка и релакс. А как вы считаете? До новых встреч. Не забывайте – у меня постоянно выходят новые интересные статьи. Подписываемся и приводим друзей. Пока, пока 🙂
Способствует ли плавание в бассейне для похудения? Почему вообще считается, что плавание влияет на фигуру? Ведь, допустим, киты же проводят всю жизнь в воде, а где там у них талия – и не найдёшь.
Всем привет, дорогие читатели. С вами Светлана Морозова. Соскучились? И сегодня мы рассмотрим самый, должно быть, приятный и универсальный вид активности: плавание. Способствует ли оно похудению, и какие стоит выбрать водные варианты – читайте в этой статье.
Друзья! Я, Светлана Морозова, приглашаю вас на мега полезные и интересные вебинары! Ведущий, Андрей Ерошкин. Эксперт по восстановлению здоровья, дипломированный диетолог.
Друзья! Я, Светлана Морозова, приглашаю вас на мега полезные и интересные вебинары! Ведущий, Андрей Ерошкин. Эксперт по восстановлению здоровья, дипломированный диетолог.Темы предстоящих вебинаров:
- Как похудеть без силы воли и чтобы вес не вернулся снова?
- Как снова стать здоровым без таблеток, естественным способом?
- Откуда берутся камни в почках и что делать, чтобы они не появлялись снова?
- Как перестать ходить по гинекологам, родить здорового ребёнка и не состариться в 40 лет?
Плавание в бассейне для похудения: вода против жира, удар снаружи
Начнем с того, что плавание относится к аэробным физическим нагрузкам. Иначе – кардио. Они – лучшие друзья стройности и жиросжигания. А именно водные виды спорта – всегда комплексные. Участвует весь мышечный корсет, вместе с глубокими мышцами и такими, которые обычно мало используются.
На это нужно много энергии. А что это значит: чем больше тратится энергии – тем больше сгорает жира. Помните золотое правило похудения? Тратить больше, чем потреблять, тогда начнем худеть.
Во время плавания нам приходится преодолевать сопротивление водной среде, а это значит, что нагрузка на весь организм увеличивается по сравнению с аналогичными тренировками на воздухе.
Допустим, если сравнивать, что лучше сжигает жир: бег или плавание, то во время интенсивной пробежки тратится на 25% энергии меньше, чем при занятиях в бассейне.
Поэтому у пловцов всегда такое рельефное тело – кожа упругая, жира минимум, а мышцы накачены.
При этом, плавание в бассейне для похудения действует мягче остальных аэробных нагрузок – вода снимает излишнее напряжение, охлаждает, кожа во время упражнений лучше подтягивается. Плюс меньше риск травматизма, снижается нагрузка на суставы, даже у пожилых и людей с ожирением.
Еще один фактор – вода вытягивает позвоночник, помогает бороться с искривлениями, укрепляет мышцы спины. Улучшается осанка, а это способствует изменениям фигуры: грудь подтягивается, исчезает вялое брюшко. Наверняка замечали, что у сутулых людей всегда есть животик.
К тому же плавание – это что? Отличный способ снять стресс. А счастливый человек – равно красивый человек, здоровый и с хорошим обменом веществ. Отсюда здоровое похудение. Счастье вообще преображает, замечено на личном опыте.
Плавание в бассейне для похудения: чем заняться, лучшие варианты
Конечно, просто прийти поплавать – тоже дело. Но если вы целенаправленно идёте в бассейн, чтобы потерять лишние кг, лучше подобрать не просто общеукрепляющую тренировочку, а один из самых жиросжигающих вариантов:
- Аквааэробика. Название понятно, думаю. Групповые занятия аэробикой с тренером, только в воде. Становится всё более популярным и вот почему: как я уже сказала, можно многие привычные упражнения повторить в воде, и эффект усилится в разы. Отлично подтягиваются мышцы живота и бёдер, умеренно худеют икры. С помощью аэробики вообще (а аква – особенно) достаточно быстро можно избавиться от целлюлита.
Если не аквааэробикой, то гимнастикой в воде можно заниматься даже беременным. Конечно, только после консультации с вашим врачом. Ножку поднять, присесть, удерживаясь на плаву, сделать руками «мельницу», стоя по плечи в воде — такая вот спокойная водная гимнастика хорошо подготавливает организм женщин к родам и быстрому восстановлению после них.
- Водное поло. Очень энергоёмкая игра (попробуйте-ка подпрыгнуть высоко из воды), калорий сжигает немерено. При этом очень хорошо развивает плечевой пояс, грудные и спинные мышцы. Для мужчин будет идеально.
- Занятия с различным спортивным инвентарем. В бассейнах часто предлагается возможности выбрать различные атрибуты: гантельки, мячи, палки (нудлы), обручи и т.д. Берите, не отказывайтесь. Если вы занимаетесь не в бассейне, а в открытом водоёме, то же самое. Плавайте с ластами – для борьбы с ненавистной апельсиновой коркой самое то.
- Сочетание разнообразных техник. Научитесь плавать по-всякому: брассом, кроль, баттерфляй, на спине, на животе. Хоть по-собачьи! Смотрите видео и используйте все виды на своих тренировках. Каждая техника нагружает определенную группу мышц больше остальных. Например, плавая на спине, вы подтягиваете бока и косые мышцы пресса. А кролем, кстати, сжигается больше всего калорий – больше 600 в час.
Можно просто сделать себе интервальную тренировку, чередуя стили и скорость. Про правильную технику интервального тренинга я недавно писала, прочитайте.
- Бег по воде. Не бассейн, но всё же. Отличный повод не бросать на отпуске привычные пробежки, если вы регулярно бегаете. При пробежке по мелководью нужно стараться не особо высоко поднимать ноги – должно быть сопротивление воде.
Как говорится, на любой вкус, товарищи. А теперь разберём, как же взяться за плавание в бассейне для похудения и добиться результата.
Доплыть до цели, так скажем
Начинающему пловцу на заметку:
- Настройтесь на длительный курс. Как показывают отзывы, стоит сразу приобрести абонемент как минимум на пару месяцев. Как и всегда мы делаем с кардио-тренировками, желательно заниматься в бассейне 2 раза в неделю. Результаты, такие, чтобы видно было не только на весах и сантиметровой ленте, а действительно заметные, появляются примерно через месяц. Это при условии правильного питания (не голодовки). Такое вот гармоничное похудение, без стресса.
- Если хотите скорее похудеть, но сомневаетесь, эффективно ли будет только в бассейне этого добиваться, запишитесь в зал. Или в домашних условиях тренируйтесь. Дополнительная нагрузка только приветствуется. Но и бассейн не отбрасывайте.
- Выбирайте бассейны с тёплой водой, где будет не менее 24 градусов. Иначе организм будет не жир расщеплять, а защищаться от переохлаждения. Да и выкладываться на полную не захочется, если мёрзнуть будете.
- Кстати, о выкладывании. Всё время тренировок стараемся провести на плаву. Потому что есть в плавании один нюансик: после самой тренировки жир уже практически не сгорает, это происходит только в процессе тренинга. Не умеете плавать – обязательно учитесь. Комбинируйте упражнения, чередуйте скорости – будет эффективнее, чем проплыть размеренно сколько угодно метров от края и до края. Не передвигаемся вдоль стеночки, держась за бортик. Только тренировка, только хардкор!
- Полноценная разминка – обязательно. Растяжка, наклоны, махи – всё по стандарту.
- Еда – 2 часа до и после тренировки ни-ни. Разве что скушать яблочко, если после тренировки сильно припрёт, обычно есть после бассейна очень хочется. Зато пить можно и даже нужно – по чуть-чуть.
- Позаботьтесь о коже. Как вы наверняка знаете, вода в бассейне сильно хлорирована. Это и плюс (заразу не подхватим), и минус (кожу-то сушит еще как). Поэтому волосы обязательно защищаем шапочкой, на кожу наносим защитную косметику, на губы – бальзам, на глаза – очки. Даже психологически легче заниматься, когда вы знаете, что защитились по-полной.
Для ускорения долгожданного похудения не стоит кидаться в жесткие диеты. Попробуйте лучше Курс Активного Похудения . Жмите ссылку, смотрите фото участников, реальные здоровые результаты. И без голодовок.
Ну, что, друзья. Всё на этом, наверное.
Чистых вам бассейнов и свободных дорожек!
Оставляйте комментарии, предлагайте темы для обсуждения – с удовольствием разберу.
Рекомендуйте прочитать статью друзьям в соцсетях. И подписывайтесь на новости блога.
Здравствуйте, уважаемые читатели! В наше время очень популярным видом отдыха и тренировок стало плавание. Существует много видов разных водных приспособлений для избавления от лишнего веса. А как плавать в бассейне чтобы похудеть ? Именно такой вопрос у меня назревает.
Ведь многие люди посещают водоем совершенно безрезультатно. Предлагаю собрать факты и наконец разобраться в этой теме. Готовы? Тогда поехали.
Как занятия в бассейне влияют на организм человека.
В воде нагрузка на тело распределяется совсем не так, как на суше. Сопротивление в водной среде куда выше и чтобы его преодолеть требуются определенные усилия.
Опорно-двигательный аппарат в таком состоянии задействуется больше, что способствует развитию мускулатуры и укреплению костей.
Когда вы плывете, в работу включаются абсолютно все мышцы вашего дела. Помимо этого, задействуются внутренние системы организма. Вспомните, насколько часто вы задерживаете дыхание пока добираетесь от одного мостика до другого? Таким образом тренируются легкие.
Сердечно-сосудистая система также начинает работать в усиленном режиме. Прохладная вода в бассейне заставляет кровь циркулировать активнее. Разница температур приводит в тонус все сосуды. Тренируется сердце и кровотоки по всему телу.
Также нужно отметить, что подобные тренировки укрепляют нервную систему. В процессе занятий, происходит легкий массаж нервных окончаний. При регулярном посещении они помогают добиться повышения стрессоустойчивости, и снизить утомляемость.
Худеем при помощи бассейна
Помогает ли плавание при похудении? С этим вопросом сталкиваются чуть ли не каждый новичок. Как и любой другой вид спорта, занятия на воде способствуют избавлению от лишнего веса. Кроме стандартных процедур, существуют такие варианты, как аквааэробика. Грамотно подобранные упражнения направлены на сжигание калорий в большом объеме. Из-за разницы температуры тела и воды, организм вынужден черпать энергию из внутренних запасов. Тем самым расщепляются жировые клетки, кожа становится гладкой и упругой. А вот и видео касательно пользы аквааэробики:
Сколько надо времени чтобы заметить первые результаты? Как показывает практика, за неделю вполне реально избавиться от 3-5 лишних килограммов. За месяц у мужчин и женщин получалось похудеть на 7-10 килограмм! Но нам такого экстрима не нужно, лучше медленнее, используя определенные стили плавания. Ведь чтобы обрести красивый силуэт, нужно придерживаться специальных техник.
Рекомендации при тренировках в бассейне
Итак, как правильно плавать чтобы добиться весомых результатов? Самые эффективные стили из известных это вольный стиль (кроль) и баттерфляй. Именно в них расходуется самое большое количество энергии. В первом — за час сжигается до 580 калорий. Во втором — за 60 минут уходит аж 590-650 калорий.
Представляете как это много? Осталось только научиться плавать именно этими стилями. Но, без должной физической подготовки, мне кажется, это не очень реально. Остается вариант плавать так, как вы умеете, только стараться в ускоренном темпе.
Вообще, одно занятие рекомендуется растягивать на час-полтора. За это время все системы организма успевают как следуют поработать и обновиться.
Чтобы плечи не приобрели излишний объем можно делать небольшие перерывы каждые 15-20 минут. Более полутора часа тренироваться смысла особого нет. Таким образом вы добьетесь лишь излишней усталости, истощения, потери настроения и жизненного тонуса.
Правильное питание
Последний прием пищи должен быть за 2 часа до занятий. Еде нужно время, чтобы пройти через кишечник и усвоится. В противном случае, плавание скорее нанесет телу урон, нежели какую-то пользу. Для питания до тренировки хорошо подойдут каши. Они дадут энергию в виде углеводов, что придаст больше сил.
Янина, 34 года
“В бассейн меня пригласила подруга. Сказала, что он отлично помогает при похудении. Ходила я на протяжении 14 дней, но результата никакого не было. Уже потом мой персональный тренер сказал, какую ошибку я совершаю. Прямо перед тренировкой я наедала полный живот и плюхалась в воду. Конечно, последняя трапеза должна быть за 2-3 часа до занятий.”
Через 10-15 минут после выхода из бассейна идеальным вариантом будет выпить белковый коктейль. Протеин в полной мере даст организму строительный материал для построения мышечной массы. Лучший способ похудеть — это развить свои мускулы.
Поэтому протеиновый коктейль подойдет как мужчинам, так и женщинам. С большим выбором протеинов можно ознакомиться в магазине Ozon .
Многообразие вкусов позволит выбрать для себя оптимальный вариант и наслаждаться им после тренировки.
Занятия на воде — польза или вред?
Почти каждый второй знает, что заниматься в бассейне полезно. Но в чем именно заключается положительный эффект для человека? Существует несколько основополагающих факторов:
- Похудение
- Избавление от избыточного холестерина
- Стрессоустойчивость
- Гибкость
- Здоровье сердечно-сосудистой системы
Снижение веса
С помощью плавания можно отлично контролировать свой вес. Подобный вид фитнеса очень энергозатратен, так как задействуются все группы мышц. В течении 10-15 минут реально сбросить до 150 калорий! Согласитесь, это не мало?
Исследователи утверждают, что занятия по сорок минут три-четыре раза в неделю на 10% снижают риск появления диабета у мужчин . Для женщин же и вовсе достаточно одной тренировки в неделю, чтобы уменьшить риск на 16%.
Помимо всего прочего, обмен веществ увеличивает свою скорость примерно наполовину. Это способствует обильному расщеплению и выведению шлаков из организма. Пловец во время тренировки, как правило, испытывает дефицит энергии. В такой ситуации организм вынужден восполнять недостаток подкожным слоем жира. Таким образом процесс жиросжигания проходит довольно быстро .
О холестерине
Не секрет, что большое содержание холестерина в крови плохо сказывается на состоянии здоровья человека. А регулярные тренировки в бассейне позволяют поддерживать в норме уровень его и не откладывать жировые клетки.
Стрессу — нет
Во время плавания человек испытывает медитативное состояние. Звуки воды, в совокупности с процессом дыхания, помогают сосредоточиться на процессе и не думать ни о чем другом. Другим языком, происходит информационное голодание. Мозг очищается от ненужных мыслей и успокаивается. Подобную технику можно сравнить с практиками йоги.
В эти моменты активно вырабатываются эндорфины. Они отвечают за ощущение счастья и покоя. Именно поэтому после того, как вы проплыли 1-2 километра ощущается спокойствие и приятная усталость.
А как на счет гибкости?
Все связки, кости и суставы пребывают в состоянии постоянного напряжения. Позвоночник вытягивается, развиваются суставы плечевого пояса. Также активно разминается таз и коленные связки.
Сердце — залог долгой жизни
Получаемые аэробные нагрузки в значительной степени развивают сердечную мышцу. Относительно большое количество сокращений увеличивает его объем и кровообмен. Повышается выносливость, стабилизируется ритм.
Что на счет отрицательных эффектов?
Из негативных факторов хочется отметить лишь большое содержание хлорки в бассейнах. Если как следует не закрывать ротовую полость и нос, можно получить приличную дозу хлора прямо во внутрь. Как следствие, возможно развитие респираторных заболеваний таких как: фарингит, ларингит, бронхит и прочих. Также возможны проблемы с кожным покровом.
Для защиты используйте элементарные средства защиты:
- Шапочка
- Очки
- Затычки для носа (по желанию)
Рот старайтесь открывать под водой как можно меньше. Эти простые методы предосторожности сократят до минимума шанс навредить своему здоровью.
Что запомнить
Плавание — это реальный способ избавиться от лишнего веса. По желанию вы можете подобрать для себя подходящий вариант:
- Плыть по дорожке
- Заниматься аквааэробикой
Помимо похудения, тренировки в бассейне благоприятно сказываются на состоянии здоровья в целом. 3-4 похода в неделю способны решить проблемы с позвоночником и победить такую болезнь как сколиоз.
Сегодня на этом все, спасибо за внимание. Буду рад ответить на ваши комментарии, поэтому оставляйте свои вопросы ниже. Если статья оказалась полезной, то обязательно поделитесь информацией с друзьями в социальных сетях.
Увидимся в следующей статье. Всего хорошего и до новой встречи!
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