Swimming

Introductiontoswimming

Whataretheswimmingstrokes?1.Breaststroke（蛙泳）

2.Butterfly（蝶泳）

3.Backstroke（仰泳）

4.Crawl(freestyle)（自由泳）

Whatarethebenefitsofswimming?

1.Lowimpact2.Buildscardiorespiratory（心肺旳）fitnessandmusclemass3.It'sabreakfromthesummerheat4.Burnscalories

SummaryIntroductionto

swimmingbackWhataretheswimmingstrokes?Breaststroke

（蛙泳）Butterfly（蝶泳）Backstroke

（仰泳）Crawl(freestyle)

（自由泳）backWhatarethebenefitsofswimming?

1.Lowimpact2.Buildscardiorespiratory（心肺旳)fitnessandmusclemass3.It'sabreakfromthesummerheat4.BurnscaloriesbackSummary

Swimmingisanactivitythatbuildsstrength,endurance,andmuscletone.It'sanactivitythatyoucandoallyearlong,insideoroutside,itburnslotsofcalories,youcanshareitwithyourfamily,it'slow-impact,andyoucandoituntilyou're100!It'snottoolatetostartifyouneverlearnedhow(learningnewstuffiscoolevenwhenyou'readult!),andforthoseofyouwhocanswimandwouldliketocompete,that'savailableaswell.Allinall,swimmingisawinner,andifyouhavetheinclination（愛好）,Isuggestthatyougoforit!Thankyou!BreaststrokeThelegkick:Bringthekneestochest.Thrustthelegsbackwardandstraight.Snapthelegstogethertopushthewaterandpropelyouforward(frogkick).Thearmstroke:Startwiththearmsoverhead.Pullonthewater,andbringarmstowardthechest.Keepthehandscupped.Returnarmstostartingposition.Thebreathing:Breatheeverytimeyoustrokewithyourarms.BreaststrokebackButterfly

Thelegkick:Bendthekneesslightly,andkeepthemtogether.Makeadownwardthrustbystraighteningthekneesandwhippingthefeetdownward.Thereshouldbetwokicksforeveryarmstroke.Thearmstroke:Movethearmstogether,andpullthroughthewaterwiththehandscupped.Facethepalmsoutward,andpressdownandoutward.Swingthearmsforwardabovethewaterinasweepingmotiontocompletethestroke.Thebreathing:Breatheattheendofthearmstroke.ButterflybackBackstrokeThelegkick:It'saflutterkickwherethelegskickinanalternatingorder.Bendthekneesslightly.Relaxthefeetandankles(theyshouldbealmostfloppy).Emphasizetheup-kickforpropulsion.Thearmstroke:Movethearmsinanalternating,windmillpatternastheyrotateandpassyourface.Cupthehands,andthethumbleavesthewaterfirst.Movethehandsinan"S"patternwhentheyarepushingthewater.Thebreathing:Keepyourheadbackandeyestowardtheceiling.Youcanfindyourownbreathingpatternwiththebackstrokebecausethebreathingislesscoordinatedwiththearmsandkickthanotherstrokessinceyourheadshouldalwaysbeoutofthewater.BackstrokebackCrawl(freestyle)Thelegkick:It'saflutterkickwherethelegskickinanalternatingorder.Bendthekneesslightly.Relaxthefeetandankles(theshouldbealmostfloppy).Emphasizethedown-kickforpropulsion.Thearmstroke:Movethearmsinanalternatingwindmillmotion.Pulleacharmthroughthewaterwithequalstrengthandarmreachtoensurethatyouswimstraight.Pullarmsunderwaterinan"S"pattern.Cupthehandsbutkeepthewristandhandrelaxedduringrecovery.Thebreathing:Raiseonearmtobeginthestroke.Astheshoulderrises,turntheheadtocatchabreath.Turntheheadonlyenoughtoleavethewatertobreathe.Donotlifttheheadbecauseitwillslowyoudown.Takeasmanybreathsasnecessaryandthenexhalethroughthenoseandmouthwhentheheadreturnstothewater.Repeattheheadturntotheothersideincoordinationwiththebeginningoftheoppositearmstroke.Crawl(freestyle)backLowimpactThere’snogroundimpactwhenyouswim,andsoyouprotectthejointsfromstressandstrain.

Infact,theArthritis（關(guān)節(jié)炎）Foundationstronglyrecommendsswimmingandwateractivitiesforthisreason,somuchsothattheysponsor（發(fā)起）waterclassesalloverthecountry.backBuildscardiorespiratoryfitness

Swimmingimprovesendurance.Astudy

sedentary(需要久坐旳)middle-agedmenandwomen

12weeks

result:maximaloxygenconsumptionimproved10%strokevolumeimprovedasmuchas18%BuildsmusclemassInastudyofmenwhocompletedaneight-weekswimmingprogram,therewasa23.8%increaseinthetricepsmuscle(thebackofthearm).backIt'sabreakfromthesummerheatIt'srelaxing,themovementsaresmoothandrhythmic,andit'sagreatworkout.backBurnscaloriesSwimmingburnslotsofcalories,anywherefrom500-650perhourdependingonhowefficientlyyouswim(youburnmorefloppingaroundthanswimmingcleanly!)andhowbuoyant（有浮力旳）

youare(themorebodyfatyouhave,themoreyoufloatandthefewercaloriesittakestoswim).