Lath lath swimming to prevent cramps

Shandong readers ask: the hot weather, I would love to swim. But a few days ago when I swim feet suddenly cramps. Excuse me how should handle?

Capital institute of physical education WangZheng answer: if swimming coaches in water suddenly, calm and keep feet cramp relaxation is the most important. To relax, ten million cannot lower struggle to hold hands, or upper hull, living on the wall. If you cannot live on both sides, will scream. Swimming cramp, must soon ashore, on the shore to adopt measures. As the first leg unbend the cramp would be very painful (this time, to endure), with the other hand hook big toe, push back, this can let cramp feet resumed as soon as possible. Swimming cramps is mainly composed of four factors: first, the body of calcium, Second, sports, if only 1,500 metres on, but the 2000 or 3000 meters, easy cause cramping, Third, inadequate preparation, Fourth, the water temperature too cold, thinner, because the fat layer is thinner and more afraid of the cold, and easier to cramping.

Seven warm-up before swimming

Swimming is one of the best of aerobic exercise. Only the correct and scientific swim, can achieve the effect of physical fitness. However, many people warm-up often neglected. PLA second artillery general director, chief physician all-around-doctors rehabilitation LiJun said, not just in water, easy cause warm-up sports injury. He recommended 7 prepare action:

1 after turning head forward, stretching around the neck muscles, repeat 10 times.

2. Turn round shoulder, arm back and arms round shoulder while.

3 the arm, and try to bend to the side, repeat stretch arm.

4 legs together straight out on earth, hands forward toe, keep in touch, and repeat.

5 after the brain to hand out side shoulder and elbow pointed up, another hand to hold his elbow on lateral force. In arms, repeat.

6 two legs are apart from the body, sit straight to the side that bend the knees, facial side repetition.

7. A leg straight out, a leg sit in the back, and then, the trunk stretch forward backward. Repeated several times, change another leg. While gently ankle. (MoPeng)