有很多为您的健身习惯增加游泳的原因。这是低影响的。这是一次可喜的替代方法（再次）撞到了举重室或（再次）在附近跑来跑去。这是一种全身锻炼，可以燃烧脂肪，增加您的心率 - 而且高效。
根据MyFitnessPal（基于一名150磅重的男性），游泳半小时的热量约为333卡路里。相比之下，步行仅100卡路里的卡路里，轻骑自行车或大约250-300的卡路里，以适度的速度跑步。它也有强烈的身体 - 仅仅是您和水，而您的中风几乎是对溺水风险的几乎原始反应 - 任何其他练习都无与伦比。
但是，对于我们许多人来说，很难知道从哪里开始，尤其是自从我们的年级游泳课以来我们就没有游泳。但是，如前所述，潜在的回报是巨大的，这是您几乎可以在任何地方采用的技能。本着这种精神，我们概述了一些形式的基本笔画和笔记，以使您入门。
在开始之前，请确保热身。这是一项全身锻炼，因此您需要在跑步或举起之前进行相同的伸展运动和/或动态练习。
在这里，我们分解了四个基本的游泳笔画：自由泳，蛙泳，仰泳和蝴蝶：
FREESTYLE
Calorie burn:333卡路里30分钟
The most common stroke, also called the crawl because you kick lightly with your legs while crawling forward with your arms.
Arms:每次中风，都会尽可能地伸出手。将您的手滑入水中，手掌向游泳池的侧面伸出，然后向前拉。您会像这样在臀部上稍微旋转，并确保尽可能有效地移动手臂。
腿:同时，像芭蕾舞演员一样，保持脚伸展而放松，在他们身后飘动时将它们变成鳍。踢脚时保持双腿伸直，因此它们直接在躯干后面，这有助于减少阻力。
呼吸：Your goal is to keep your head low, looking toward the bottom of the pool, as you breathe every third stroke for bi-lateral breathing. As you begin, you’ll likely need to breathe with every stroke, turning your head as little as possible when you do. Inhale quickly before exhaling into the water all that you can. With time, you’ll get better at breath management.
A note on form:Think of your body as an axis, rotating slightly as your arms pull you forward. Do it right, and you’ll almost feel as if you’re climbing a wall of water, extending your arms and propelling yourself forward. (Yes, your kicks are motoring you forward, too, but after a while that feels instinctive.) Keep your abs and back taut, as slouching creates drag. Count how many strokes it takes to get from one side of the pool to another. As you get more efficient and stronger, you become more efficient, and that stroke count decreases.
BREASTSTROKE
Calorie burn:216 calories over 30 minutes
对于初学者来说，这可能是最简单的中风，因为您可以将头放在水面上并慢慢地将其放在水上。虽然所有的游泳动作都是全身锻炼，但如果您想建立上臂的力量，蛙泳特别有用。
Arms:双臂同时移动，将您向前拉入水中。从它们完全伸出，手掌向下。当您将手向后拉向臀部时，保持肘部高，然后将手再次推到水中并回到原始位置时，将肘部拉回去。
腿从双腿伸直，然后弯曲膝盖，将脚向后拉时，将脚跟放在一起。然后，向后弯曲脚，然后再次伸出双腿。（当您伸出手臂时，踢。）
呼吸：：这可能有点棘手，但是基本上，乳房中风的折断运动应该在爆发中推动您前进，在此期间，您可以将头弹出到吸气中。然后，当您再次开始中风时，将头浸入水中并呼气。
A note on form:在整个中风期间，保持身体尽可能平直。这减少了阻力。
BACKSTROKE
Calorie burn:233卡路里超过30分钟
This is another great beginner’s stroke, as the breathing component is simplified by the fact your head stays above water; however, you have to be aware of where you are in the pool so as not to hit your head on the wall. Also: You can easily do this while holding a kickboard, which is perfect for true beginners.
Arms:Similar to freestyle, you want to keep your arms as long and straight as possible, with your hands outstretched, leading the way. Your shoulders are internally rotated so your hands enter the water pinky-first, at full extension, and then “pull” yourself through the water by bringing your lead hand back to your hips. Again, think of your body as an axis, and strive to keep your body as straight as possible.
腿:保持双腿伸直，脚像芭蕾舞演员的指指向，但又放松了。然后颤抖踢开。
呼吸：Because your face is above water, you can focus on breathing as you would during any cardio workout. That is to say: steadily and deliberately.
A note on form:Keep your hips and legs high in the water. Because you’re on your back, you might have a tendency to sag or slouch a bit. Resist that, to help you go faster and work on strengthening your core.
蝴蝶
Calorie burn:366 calories over 30 minutes
这是蛙泳的较低化推论，但要注意，这并不是最简单的中风。但是，您可以做到；就是这样：
Arms:Point down, with palms back. As your arms enter the water, push back, propelling your body forward. Keep your elbows wide as you do. Pull yourself forward, then remove your hands from the water and repeat, aiming to minimize splash for maximum efficiency.
腿:A two-parter, and a defining element of this stroke. You’re basically kicking when your arms/body enter the water and again at exit. Keep your feet in the water while bending your knee downward, creating an almost wave-like motion in your lower body.
呼吸：As with the breaststroke, you inhale by pulling your chin out of the water after you thrust forward. Try to keep your head as low as possible so you don’t waste any energy, preserving it for the swim itself.
A note on form:因为这是一个腿部动力的中风，所以您可以通过执行单臂版本更容易地向其介绍自己，从本质上讲，您只需在踢脚板上放下一只手臂，将一只手臂放在水中。（您可以在每次中风上交替进行交替。）这可以帮助您专注于形式（并且仍然可以进行出色的锻炼！）
