Swimming is a renowned Olympic sport and a favorite activity for many, especially during the summer. In the scorching heat, whenever we have the chance, we gear up and dive in for a refreshing swim. However, before taking the plunge, there's an important task we must not forget: warming up. Let's take a look at how to perform pre-swim warm-up exercises.
1. Rotate your head forward, backward, left, and right to stretch your neck muscles, repeating 10 times.
2. Alternate single arms in backward shoulder circles, then perform simultaneous shoulder circles with both arms.
3. Raise one arm overhead and bend sideways to the opposite side, stretching as far as possible. Switch arms and repeat.
4. Sit on the ground with legs together and extended forward. Reach your hands forward to touch your toes, hold, and repeat.
5. Reach one arm behind your head to the opposite shoulder, elbow pointing upward. Use the other hand to pull the elbow toward the opposite side. Switch arms and repeat.
6. Sit on the ground with legs apart and extended. Bend your body to one side, bringing your face toward your knee. Switch sides and repeat.
7. Sit on the ground with one leg extended forward and the other bent backward. Stretch your torso forward, then lean backward. Repeat several times and switch legs. Gently rotate your ankles.
Pre-swim warm-up exercises can be divided into static and dynamic stretches:
Static Stretches:
Step 1: Keep heels together, legs straight, arms extended forward, palms facing outward with fingers interlocked. Push your arms outward as far as possible.
Step 2: Raise your heels while keeping your arms straight and lift them overhead. Hold for 15 seconds, then rest.
Step 3: With feet together, bend your right knee and use your hands to press your right foot, bringing your heel as close to your buttocks as possible. Hold for 15 seconds, then switch legs.
Dynamic Stretches:
Step 1: Stand with feet shoulder-width apart. Extend your arms diagonally backward at a 45-degree angle.
Step 2: Begin drawing large circles with your arms and shoulder joints, moving forward for 10-15 seconds, then backward for 10-15 seconds. This helps loosen the shoulder joints.
Step 3: Stand with feet shoulder-width apart, hands on hips for balance. Keep your left foot on the ground and lift your right foot, bending the knee at a 90-degree angle.
Step 4: Rotate your right ankle counterclockwise for 5 circles, then clockwise for 5 circles.
Step 5: Use your calf to rotate your knee joint counterclockwise for 5 circles, then clockwise for 5 circles. Switch legs. This helps warm up and relax the ankles and knee joints.
After completing these warm-up exercises, we can finally dive in, swim a few laps, and enjoy playing in the water. Only by doing so can we prevent sports injuries and cramps, ensuring a safe swimming experience. Everyone must perform warm-up exercises before swimming, taking responsibility for their own safety.
