Swimming in the pool: benefits for men, effects on the body

The best way to combine business with pleasure is to go swimming. This sport is suitable for both young and old men. The advantage of water activities is the minimal risk of injury and at the same time achieving high results. Swimming helps improve your fitness and has a positive effect on the functioning of all muscles. After the procedures, no harmful effects on the body are observed. It is worth learning more about the benefits of swimming in the pool for men.

What you need to know about water activities?

First of all, it is strictly forbidden to start training immediately by jumping into the pool. There is no need to neglect warming up and stretching on land; after doing them, you can immerse yourself in the water and continue exercising.

Experts recommend diversifying your swimming style by alternately practicing several types at once: backstroke or front crawl, breaststroke, butterfly. To add something new to your training, you can take with you special accessories designed for swimming. More details about this sport - swimming - below.

What to take to the pool

You need to know what to take with you for the comfort of swimming training.

List of things needed for swimming:

1. Certificate of health from your local physician.
2. For men, boxer trunks or slips, for women - a one-piece swimsuit.
3. Pool caps. It is better to choose silicone or silicone-woven ones.
4. Swimming goggles are an optional attribute, but convenient.
5. Towel, soap, shampoo.
6. Rubber or silicone flip-flops.

If you choose a microfiber towel, you don’t have to take a bath towel with you. The medium-sized fabric perfectly absorbs liquid.

What are the health benefits of swimming for men?

The main reason for exercising in water is to carry out a comprehensive health procedure, after which men experience a change in their physique. The body acquires a sporty silhouette and an ideal triangle shape. The shoulders become wider, the torso becomes pumped up, the back becomes developed, the muscles become elastic. Swimming helps create a toned body and gorgeous abs. To achieve an ideal physique, a man is recommended to do strength exercises combined with swimming.

Water

Water is the best “massage” for the male genital organs. Regular exercise in water has a positive effect on erectile dysfunction. If you swim every day for half an hour, there is a significant increase in libido.

Among other things, exercise has a positive effect on the functioning of the body as a whole. Therefore, it is worth delving into more detail in what cases swimming is irreplaceable and what happens after training.

The dangers of swimming

While enjoying the benefits of swimming in the pool, you must remember that enjoyable swimming workouts can also be harmful. This is mainly due to water, its quality and unsanitary conditions. When choosing one of the institutions - open, closed or sports school - you should familiarize yourself with the characteristics, reputation, and reviews. Conditions must comply with sanitary and epidemiological standards.

If an allergy is diagnosed, then there is no talk about the benefits of visiting the pool; the harm for women and men is obvious: due to the saturation of the water with chlorine, there is a high probability of a deterioration in well-being.

In addition, the chemical gradually harms the quality of hair, nails, and skin. Dermatologists and professional swimmers do not recommend visiting the pool every day. Contact with chlorinated water provokes the development of skin diseases and respiratory pathologies.

Important! The benefits of swimming for asthma can only be obtained in an ozonated pool. Exercising in water with an intense chlorine smell aggravates the situation and causes harm to the respiratory system and the body as a whole.

The possibility of becoming infected with fungus, scabies and other infections when swimming in the pool is possible if hygiene rules are not followed. You should touch the sides and tiles as little as possible.

To avoid harm from chlorine, you should take a shower with detergents after training - this will smooth out the stress caused by chlorine.

We recommend reading: Charcot's shower: benefits and harms for weight loss and health

The hobby of swimming is useful for men, as slanting fathoms in the shoulders look attractive. At the same time, intensive exercises for the fairer sex give no less effect, which, however, is extremely undesirable if a woman wants to remain fragile.

Important! Swimming should not be considered a harmless sport. The risk of choking is high. Even professional athletes should not let their guard down.

Effects on the heart and blood vessels

Thanks to swimming, the heart becomes larger and stronger, and cardiovascular health improves. With regular exercise, the elasticity and power of the heart muscle increases. The amount of blood that the heart pumps increases, while the frequency of contractions decreases. Exercising in water helps reduce blood pressure, improve blood circulation, and reduce the risk of heart and lung diseases. While swimming, your endurance increases.

Even 1 minute of exposure to water at a temperature of 20 °C contributes to a significant increase in hemoglobin. Swimming in cold water every day can slow down the aging process of tissues and the brain.

Positive effect on muscle tone and strength

Swimming is one of the best resistance workouts. It helps improve muscle strength and tone throughout the body. When performing various movements in water, all muscles work, due to which they become stronger. If you compare swimming with other activities, water significantly helps to achieve the desired result, since its density is much higher than air. To make a movement, you need to put in a lot of effort, which makes the exercises more effective. The work and strength of muscles during swimming increases due to the alternation between tension and relaxation. Regular exercise will help a man strengthen muscles throughout his body, from the neck and shoulders to the legs.

The benefits of swimming in the pool for men in the morning with fins are obvious. Exercising in the morning gives you a boost of energy for the whole day. Swimming with fins reduces the load on your legs, but makes your buttocks and stomach toned.

How often to go to the pool and how much to exercise

People visit the pool to swim for pleasure, for preventive and therapeutic purposes. It is common to see 25 and 50 meter structures.

If you visit the pool with the goal of losing weight and toning your body, it’s worth mastering different techniques. The benefits of breaststroke swimming will be greater than those of chaotic floundering. If you lack skills, contact an instructor. He also monitors the pulse of beginners before the swim and after completing the goal, in order to further adjust the training, not to overdo it, and not to provoke harm instead of benefit. Typically, visitors pursue the following goals:

• develop endurance;
• aerobic capacity;
• elimination of excess fat;
• strengthening and tightening of muscles.

In this case, classes should be intense, without distractions by trifles, and last up to half an hour. At the finish line, the pulse normally varies between 120 – 150 beats per minute. The next swim is possible after a decrease in indicators of 70 - 100 strokes. Important! The distance should be increased gradually. Only after the preparatory lessons can the visitor swim without stopping for 30 minutes. You must attend training at least twice a week.

If the goal of the training is to fight excess weight, the benefits of crawl and breaststroke swimming will make themselves felt after several visits, subject to the instructor’s recommendations.

An approximate plan for swimming lessons for a beginner twice a week is as follows - Table:

To ensure that exercise brings pleasure and energy for the whole day, it is worth evaluating the benefits of swimming in the morning. The time after waking up is considered the best time for swimming.

Development of flexibility and unloading of the musculoskeletal system

Stretching before and after workouts helps increase the flexibility of your legs, arms, hips, and neck, especially if this happens in conjunction with swimming. There is also an improvement in posture and back pain disappears.

As you know, in water a person becomes 90% lighter. Thanks to this, the musculoskeletal system is unloaded. Exercises on the water take place in a horizontal position, which, in turn, reduces the load on the joints and spine to zero. It is impossible to achieve such high results on land as in water. This is the main advantage over other sports. In water, the spine stretches, and at this time the vertebrae take their places. If a person has back problems, doctors advise swimming, especially as a means of rehabilitation after injuries.

If you count all the movements made in the water, they significantly exceed the figures made on land. This work of the joints helps strengthen the musculoskeletal system. Circular movements of the arms made in the water strengthen the shoulders, and movements with the legs strengthen the pelvis. Training in water will help you forget about flat feet, because your legs move regularly, which helps strengthen your feet.

Benefits for children

It’s time to discuss the benefits of swimming for children’s health, because our common future, forgive the pathos, depends on this!

1. First of all, the benefits of swimming are expressed in the complex effect on physical development. Children develop muscles, strengthen their musculoskeletal system, and improve their sense of coordination;
2. An anatomically beautiful body develops, both in boys and girls;
3. The problem with the younger generation, unfortunately, is overweight and obesity. Therefore, in this block we will again mention the benefits of swimming for weight loss;
4. The immune system is strengthened, the child becomes stronger, suffers less from seasonal colds and viral diseases;
5. Sport increases self-esteem, strengthens self-confidence and willpower, develops endurance;
6. What other benefits is swimming in the pool for children, you ask, and we will answer that we did not mention the beneficial effects on the nervous system, mood, emotions and psychological comfort;
7. The pros and cons of swimming in a pool for girls are not comparable in size - the latter are much larger. These include benefits for posture and the formation of a pleasant feminine gait;
8. And also, a child who plays sports is a person who directs energy in a useful direction. He learns a sense of healthy competition, rivalry, and teamwork. He comprehends the basics of communication in society, which means he develops not only physically, but also comprehensively, comprehensively.

Strengthening the nervous system

Swimming is the best way to reduce stress levels in men, improve brain function and improve mood. In addition, training encourages communication with other athletes, which helps to avoid loneliness and isolation from society, which often lead to depression, especially in older men.

Water exercises have a positive effect on mental health and produce positive emotions. In addition, swimming helps overcome fear of water and relieves stress. People who regularly engage in swimming improve their memory and develop concentration. Training improves willpower and teaches discipline.

Strengthening the immune system

Exercising in water hardens the body and helps develop protection against colds. They help in the fight against infections, allow you to easily tolerate physical activity and sudden changes in temperature without any harm to health. People who swim suffer less from hypertension.

Another advantage of exercising in water is the ability to improve bone mineral density and, as a result, prevent osteoporosis. Most often this disease manifests itself in men in adulthood. The result of this disease is frequent bone fractures.

Useful information about baths, saunas and swimming pools

A bathhouse, a sauna with a swimming pool are public places.

And there is a risk of contracting any skin diseases or aggravating existing ones. And the risk is greater, the higher the humidity and the higher the temperature. In a humid, warm environment, parasites, fungi and bacteria multiply especially actively. Through microcracks and minor damage to the skin, infection can enter the skin.

Swimming pool: benefits and harm

Not everyone can afford to relax in the cool turquoise water of their own pool, because not everyone has one. Therefore, most people can swim only for a fee, but at any time of the year, except summer - but in a public institution. In schools and individual sports complexes, swimming can be practiced without problems, but is it always necessary, is it always beneficial for a person? After all, every coin has two sides.

There are different types of swimming pools. Thus, they are divided into closed and open, sports and public, and are determined by location.

Indoor pools are types of pools that are located indoors.

Open - types of reservoirs, the location of which is open space - in the open air.

Sports - the purpose of sports pools is to hold competitions and train athletes who engage in water sports.

Public - they are intended for almost everyone who wants to swim. They also include ponds in saunas and baths.

Swimming pools by location. At dachas, they occupy a small area of ​​the site and are divided into stationary (dug into the ground) and mobile (inflatable). Particularly popular are the pools of water parks, which offer users many additional opportunities.

The benefits of swimming in the pool.

Swimming is a fairly healthy activity that can be practiced from birth. Swimming helps strengthen the immune system, develop the musculoskeletal system and muscle tone. This pastime is especially recommended for people with spinal problems. Swimming has a positive effect on the lungs.

Pool damage.

Visiting the pool brings not only benefits, but also harm. Everyone knows that bleach is used to purify and disinfect water in both public and sports pools. Doctors strictly monitor the percentage of chlorine in water. But for people who are allergic to this substance (it is dangerous when inhaled and has a harmful effect on the skin, drying it out), chlorine is very harmful.

In addition, in public institutions there is a huge risk of contracting fungus. People who suffer from heart disease are strictly prohibited from staying in places with sudden temperature changes (especially for swimming pools in bathhouses). But the most common danger is the possibility of drowning or choking.

There is also a risk of infection in the pool, but this can be reduced. Since the water is constantly disinfected and chlorinated, the risk of contracting an infection is reduced to almost zero. Infection usually occurs as a result of touching sides, walls, or benches. Therefore, you just need to limit contact with these elements.

The pool is useful for both adults and children, but to ensure the positive impact of the activity, you must remember to take precautions and follow safety rules.

Sauna: benefits and harm

The sauna has recently taken its place among the many options for a pleasant and useful pastime. Also, this procedure has slightly replaced the well-known and popular bathhouse for more than one generation. These two methods of steaming are different from each other, but lead to the same result. The pleasant effect of hot steam, dry air and additional services (massage or aromatherapy) have an excellent effect on the body and human condition.

The benefits of a sauna.

Temperature changes contribute to effective hardening of the entire body. The resistance of the immune system to harmful viruses and dangerous infections increases significantly. Due to the expansion of skin pores, toxic substances and waste are actively removed. The effectiveness of nourishing masks, the miraculousness of cosmetic clay and healing mud when applied to the skin before the sauna increases several times. This happens because beneficial substances easily and without difficulty penetrate the body through well-expanded pores. A trip to the sauna is often complemented by a massage, aromatherapy and the use of various essential oils.

Warming has a beneficial effect on the functioning of organs and all body systems, enhances metabolism, and promotes the rapid development of protective mechanisms.

Harm from the sauna.

You should carefully follow some rules when visiting a sauna; otherwise, you can experience considerable harm to the human body. It is highly discouraged to visit the steam room for too long or too often; you should not be with your hair uncovered. It is also contraindicated to consume alcoholic beverages and fatty high-calorie foods.

Excessive stress on the heart from combining alcoholic drinks with a sauna does not have the best effect on the body; there is a risk of drying out the hair, especially if you do not cover it with anything; there is also a risk of drying out the skin of the body; there is a possibility of contracting a fungal infection, especially if you are barefoot in the sauna; visiting a sauna by a pregnant woman can have a bad effect on her condition and on the condition of the fetus; if the skin is very thin, to the extent that the vascular network is visible, then the risk of harm from this procedure is very high; If you have hypertension, you should never expose your body to sudden changes in temperature; any strong physical activity before going to the steam room can lead to disastrous results; heart disease, acute inflammatory processes, nervous disorders, migraines should be stopped from visiting the steam room; Staying in a hot room for more than half an hour can cause significant harm to the body.

You need to keep a close eye on the time; During menstruation, women are advised to refrain from going to the sauna. If you do not pay attention to these recommendations, then such a pastime will not have the best effect on your well-being.

Bath: harm and benefit.

Since ancient times, going to the bathhouse is not just an ordinary hygienic procedure, but a whole set of rituals.

Despite the many positive aspects that this procedure has, there are still some negative factors. The main thing is to do everything wisely and in moderation. If there are no contraindications, then the bathhouse is an excellent option for a useful pastime.

The benefits of a bath.

Baths are credited with many miraculous healing properties. This is not only a standard hygienic procedure, but also a method of relieving stress, relaxation, an excellent panacea for healing the whole body and simply a pleasant pastime that will always help gather a friendly company. In bath procedures, for an even better effect, additional means are used, which have an excellent effect on the condition of the human body. All kinds of essential oils and healing herbal infusions aromatize and disinfect the moist air in the steam room. And the brooms, with the help of which they perform a hard and at the same time pleasant massage, are made from various plants and tree branches. They improve blood circulation, tone and cleanse the skin. Brooms are made from the twigs of willow, viburnum, birch, and sometimes coniferous branches are added.

But it is important to remember that it is recommended to stay in the sauna room for only 10-15 minutes. Long stays can cause more harm than good. During one procedure, it will be enough to go into the steam room two or three times. After all, the peculiarity of this healing method is the rapid change of temperatures. It is the contrast from heat to cold that is responsible for all the positive abilities of the bathhouse. In this regard, staying in the steam room is alternated with a cold shower, swimming in the pool, and in winter - with complete immersion in snowdrifts.

By visiting the bathhouse several times a month, you can protect yourself from arthritis and radiculitis, kidney and joint diseases, problems with the genitourinary system and liver.

The harm caused by the bath is the same as in the description of visiting the sauna.

The bathhouse is a hot, healing room, saturated with the pleasant smells of coniferous, birch or viburnum brooms. Bouquets of nettles and medicinal herbs in the corners, thick steam and pleasant heat that penetrate into the far corners of the body and soul. What could be better?

All this is wonderful, but often visitors do not pay attention to very important details - the sanitary condition of baths, saunas and swimming pools - compliance with the rules of personal hygiene in the bathhouse.

The warm, humid atmosphere of the bathhouse and the water of the pool are an excellent environment for the causative agents of certain fungal, viral, bacterial and parasitic diseases. For example, pathogens of fungal diseases retain their viability for a long time and are resistant to environmental factors; in addition, fungal spores thrive in warm and humid places. The possibility of contracting one or another infectious disease while visiting a bathhouse or sauna through skin contact with the surface of benches, basins, floors, foot mats, using public bath sheets and towels, as well as swimming in a font or pool is quite likely.

All public baths, saunas and swimming pools must comply with sanitary rules that regulate sanitary, epidemiological and hygienic requirements for the design, equipment and maintenance of all types of public baths and saunas. According to SanPiN 2.1.2.3150-13 “Sanitary and epidemiological requirements for the placement, design, equipment, maintenance and operating hours of baths and saunas” was approved by the Decree of the Chief State Sanitary Doctor of the Russian Federation A.Yu. Popova dated December 20, 2013, No. 70 (registered with the Ministry of Justice of Russia on May 13, 2014, No. 32244). Control over the implementation of the above sanitary rules is entrusted to the bodies and organizations of the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). SanPiN 2.1.2.3150-13 regulates the requirements for the sanitary maintenance of baths and saunas. Compliance with the above requirements ensures epidemic safety against fungal, viral, bacterial, as well as water-borne parasitic diseases.

The main ones are: all rooms and equipment in the bathhouse and sauna must be kept clean; during the working day, routine cleaning must be carried out in the bathhouse premises: washing the floors, benches in dressing rooms, soap rooms and steam rooms. At the end of the working day, in the absence of visitors in the bathhouse, all premises must be cleaned using disinfectants. After each client, used linen must be washed and, if necessary, disinfected, and disposable linen must be disposed of. One day a week should be allocated for general cleaning using disinfectants. Furniture installed in bathhouses must have smooth surfaces that are accessible for wet cleaning and resistant to treatment with disinfectants; dressing rooms must be provided with separate seats and hangers for the clothes of each visitor. The number of basins is at least two basins per washing area. Basins intended for washing feet must be marked “For feet.” Toilets for visitors must be provided.

In addition, to ensure water quality in pools in saunas and bath complexes that meets hygienic requirements, it is necessary to constantly update the water, and if it is impossible to ensure a continuous flow of tap water, a daily complete change of water in the pool should be carried out, followed by sanitary treatment (mechanical cleaning and treatment with a disinfectant) .

How to protect yourself from infection:

· Before visiting a swimming pool, sauna or bathhouse, it is important to assess your condition. If there are any damage to the skin, dermatological or allergic diseases, it is better to abstain. The same goes for very dry and sensitive skin. It is also better to refrain from going to such establishments for people with a tendency to pustular diseases, as well as if there is currently a decline in immunity or an exacerbation of chronic diseases;

· It is important to make sure that sanitary standards are properly observed in this establishment. You should be able to answer questions about how often and how water and air are purified and surfaces are disinfected. It is important to make sure that the pool water purification method is suitable for you (for example, if the water is purified by chlorination, then this is contraindicated for some people). Find out reviews of people who go there, evaluate the contingent of visitors;

· You must have individual rubber shoes with you and under no circumstances should you stand with your feet on wet surfaces or on surfaces where other visitors walk;

· It is important to make sure that the towels and sheets that the establishment gives you are clean, or, even better, to have your own;

· It is recommended to carry antifungal spray and antibacterial gel to treat your hands and feet. In the same water park, you and your children not only swim, but also eat and drink drinks. Therefore, it is important to disinfect your hands, personal hygiene items, and surfaces on which you sit;

· People often buy permits to go to the pool, even if they have any dermatological diseases. This is dangerous to do, since in this case you can easily get a fungal disease or increase the manifestations of an existing dermatological disease;

· After visiting the pool and taking a shower, if there are any doubts, for example, redness on the skin, it is better to treat your hands and feet before getting dressed and putting on your shoes;

· Do not reuse a towel that you took into the pool or sauna, be sure to wash it immediately;

· If you visit a swimming pool or sauna, it is advisable to see a dermatologist every 3 months.

How can you make sure that the bathhouse, sauna or swimming pool you are planning to visit meets hygienic and anti-epidemic requirements and protect yourself from contracting infectious diseases?

It is impossible to determine this with “one hundred percent” certainty, but still: when visiting such objects, you should pay attention to the appearance and condition of the building and premises where the bathhouse, sauna and swimming pool are located, the presence of a sign with information about the name of the legal entity or individual entrepreneur carrying out the activities of this institution, the hours of operation of the facility, the decoration and cleanliness of the interior, equipment, furniture, the serviceability of sanitary and technical equipment, the presence of detergents in the sanitary units - all this will indicate the attitude of the staff of the bathhouse, sauna, swimming pool to compliance with the sanitary and anti-epidemic regime.

It is very important to observe the rules of personal hygiene: use personal shoes (rubber slippers), personal towels and personal hygiene items, take a hygienic shower after the pool, use individual napkins sold in the pharmacy chain to wipe your palms and feet.

If you follow these simple recommendations, your visit to the bathhouse will be pleasant, healthy and safe.

Have a nice time, stay healthy!

Weight reduction

Swimming crawl is very important. The benefit for men is that fat is burned quickly. Exercise takes a lot of energy, since the body generates much more heat in water. To restore energy, it speeds up metabolism, which triggers weight loss. Regular movements and frequent alternation of swimming styles help burn a lot of calories.

As you can see, there is no harm from this sport, and the benefits of swimming for men in the pool are quite great. Don't hesitate. It is advisable to register for the pool as soon as possible. The body will thank you.

Swimming during pregnancy

For pregnant women, the benefits of swimming are obvious. Excess weight and hormonal imbalance do not contribute to a woman's interest in sports. If there are no contraindications to exercise, then mother’s training in the pool improves blood circulation and, accordingly, eliminates nutritional and breathing deficits of the unborn baby.

During gestation, as the embryo grows, discomfort in the back increases. The benefits of swimming for the spine of a pregnant woman are beyond doubt, since she thus rests and does not worry about the harm of hypoxia to the fetus.

More information in the video:

The influence of swimming on the male silhouette

The body of swimmers is noticeably different from the body of ordinary men. If a person is involved in swimming, this can be easily calculated by the following characteristics: swimmers are generally taller, slimmer and even a little thin, their limbs are flexible and long, their shoulders are wide, and their abdominal muscles are well developed.

Flexibility

Before each lesson, swimmers must warm up their hands, knees, and elbows. To swim fast, you need flexible shoulders and back. This feature appears with constant swimming.

Force

People who swim are not known for their strength qualities. They are unable to lift heavy objects. But if you compare a swimmer and an ordinary man, the difference can be seen immediately, since the swimmer looks courageous and strong against such a background.

Strong back muscles

If you regularly practice breaststroke swimming, the benefits for men will be visible, the muscles along the entire back will become developed. This feature makes such a man stand out from the crowd.

Shoulders

Swimmers have a V-shaped figure. In this situation, broad shoulders are especially visible. Along with a large back and broad shoulders, men often have problems when choosing outerwear.

Triceps

Along with the shoulders and back, the arms actively take part in swimming. Therefore, people working out in the pool have very visible pumped up arm muscles - triceps.

Who is prohibited from visiting the pool?

Not everyone can appreciate the benefits of a swimming pool for human health, since not everyone is allowed to attend swimming classes. There is a large list of contraindications that cannot be ignored so as not to cause harm to yourself and others. Before attending a class, you should make sure that there are no following violations:

• exacerbations of chronic pathologies, infections;
• chronic diseases that can worsen under the influence of water temperature;
• malignant tumors;
• pathologies of the heart muscle (angina pectoris, arrhythmia, failure);
• dermatological problems, infectious skin lesions;
• some diseases of the organs of vision;
• lesions with Koch's wand;
• presence of open wounds.

Important! There are many contraindications for swimming in the pool. If any pathology is present, you should find out from the leading specialist the degree of risk and harm to visitors.

Recommendations for practicing in water

To start training correctly and get the benefits of swimming in the pool, you need to know and adhere to certain conditions:

1. Before going to the pool, you need to shower with soap or shampoo.
2. When you first practice, you should not climb onto a deep path. Even if the water is warm, this is not a guarantee that a person will not experience seizures.
3. Always drive on the right when in water.
4. To prevent swimming from causing discomfort, you need to purchase special glasses.
5. You should be careful in the showers and changing rooms of the pool, as the floor there is often very slippery.
6. When the pool is not equipped with special devices for jumping, this is not necessary.
7. When swimming on your back, you first need to make sure that there is enough space and that no one is nearby.
8. It is forbidden to get into the water immediately after eating. Meals should be eaten at least a couple of hours before classes.
9. Before registering for the pool, you must obtain a doctor's permission.

Reviews about the benefits of swimming in the pool for men indicate that the effect is only positive. But to get excellent results, you need to visit the pool at least twice a week. To begin with, it is enough to study for half an hour. Further, the training time can be gradually increased.

Exercises in the pool

Overcoming the resistance of water, swimming exercises give more effect than fitness in the gym or other sports activities. By performing simple techniques, you can model your figure. In order for the result to appear, you should do:

1. Running in place (up to 5 minutes).
2. Leg swings - 10 swings on each leg.
3. To strengthen the muscles of the arms and back - swing your arms (up to 15 times).
4. Twisting in each direction - turns in the water (7 - 8 times).
5. March with high knees for 5 minutes.
6. Tilts in different directions while simultaneously raising the opposite arm (up to 8 on each side).
7. Bike.

Starting classes is possible only after a preliminary warm-up; to do this, it is enough to swim for a quarter of an hour, otherwise, instead of benefit, you can get harm.