These four tips for men to exercise muscles by swimming can help you save yourself from cramps

　　For a man, swimming is a very effective exercise through which men can exercise If you want to help yourself better achieve your fitness goals, take a look below.

　　1. Resist the cold

　　The contraction of surface capillaries stimulated by cold water and during exercise skin The reflex vasodilation of capillaries caused by hypoxia has been experienced repeatedly by people who often participate in swimming exercises. This can greatly enhance nerve The system controls the flexibility of skin blood vessels to contract and relax, which greatly enhances the body's ability to adapt to temperature changes and resist cold.

　　2. Strengthen the heart and lungs

　　Compared with the average person, people who have been swimming for a long time have better cardiopulmonary function. This is because the return rate of blood in the heart is greatly increased due to the massage effect of water on the human body in a horizontal state. Whole-body exercise enhances the amount of blood transfusion to the heart and brain, which is very important for the cardiovascular system. disease Prevention and treatment are beneficial. In addition, when swimming, the burden on the respiratory muscles is greatly increased, and the water pressure of 12-15 kilograms compresses the entire brain cavity, which helps to increase lung capacity.

　　3. Body shaping and beauty

　　Swimming can exercise the muscles of the whole body in a comprehensive and balanced way. In order to overcome the resistance of water, people need to consume a certain amount of calories in the water, so swimming can gradually reduce excess fat and effectively exercise the muscles of the chest, back and limbs of the human body. Swimming can be called a kind of water aerobics, which can keep people in good shape.

　　4. Calcium supplement skin care

　　When swimming outdoors, the sun shines directly on your body. 7-dehydrocholesterol in the body will be converted into vitamin D, which can promote calcium and phosphorus metabolism. Vitamin D can also prevent calcium deficiency and rickets, which is beneficial to the human body. Regular swimming outdoors increases the frequency of contact with fresh air, water, and sunlight. It can also protect the skin and prevent skin diseases.

　　What should I do if I suddenly get cramps while swimming?

　　Although swimming has many benefits, it is also an accident-prone sport. The most common accident in swimming is cramps. There are many places where cramps occur, including hands, feet, thighs, calves, etc. If cramps occur suddenly during swimming, it is very painful. Here are some ways to relieve sudden cramps during swimming. I hope they can help you.

　　Cramps are caused by excessive contraction of muscles caused by cold stimulation, excessive mental stress, and overexertion of the body. When swimming in summer, cramps are easy to occur due to the hot weather and low water temperature. When cramps occur, stay calm and relieve them according to the essentials of movements. Do not panic or panic. When you are unable to relieve yourself, call for help from others.

　　1. Muscle cramps in the back of the calf

　　If you are not far from the edge of the pool, you can go ashore and sit on the edge of the pool. Straighten the cramped leg, grab the toes with one hand and pull it toward the body, and press the knee down with the other hand to stretch the muscles at the back of the leg to relieve the cramp. Don't rush into the water after relief. Give it some stretching and massage for a while, and then go into the water after the discomfort is gone. If you are far away from the edge of the pool, first take a deep breath and hold it, float your body up, use the hand on the opposite side of the cramped leg to grab the toes and pull them toward the body, use the other hand to press down on the knee to stretch the back of the leg. After it is relieved, go ashore and continue to massage and stretch to rest.

　　2. Muscle cramps in the front of the thigh

　　If you can go ashore, you can lie prone on the edge of the pool, bend your calves, grab the toes of the cramped leg with your hands and pull it toward the body to stretch the muscles of the front thigh. You can also stretch in the same way while standing. If you are far away from the edge of the pool, first take a deep breath and hold it, then lie prone on the water surface and use the same method to stretch your thigh muscles. After it is relieved, go ashore and continue to massage and stretch to rest.

　　3. Cramps in fingers and toes

　　When your fingers are cramped, you can make a fist with force and then straighten it. Repeat this for several times to relieve the pain. When your toes are cramped, massage is the main method to relieve them. When you have cramps, don't panic, keep a calm mind, follow the methods taught above to help yourself, and you will be able to return to normal quickly.

　　4. Cramps in palms and upper arms

　　When your palms are cramped, use your non-cramped palm to press the cramped palm hard while making shaking movements. When your upper arm cramps, clench your fist and bend your elbow as much as possible and then straighten it, repeat several times. In addition, you can usually eat some meat, egg , protein, and should also eat some sweets appropriately to increase body heat to adapt to the stimulation of cold water during swimming. Before starting to swim, take a cold shower or pat your body and limbs with cold water, and perform appropriate massage on the areas prone to cramps. If you can insist on taking cold water baths at ordinary times, you can improve your body's ability to adapt to cold water stimulation, thereby effectively avoiding leg cramps when swimming. (Reference website: Family Doctor Online)