Learn to swim without water. Self-instruction manual for swimming according to the Total Immersion method: “Full immersion. How to swim better, faster and easier. Proper breathing is the basis

Not everyone is given to learn to swim in childhood. It's a shame when you go on vacation to a pond with friends, everyone swims, and you are shy. Therefore, you sit on the sidelines, sunbathe, you do not dare to approach the water. This is where you need to think, or maybe it's time for yourself to master the technique of swimming. There is a pool for this. It is there that a competent instructor will select the right set of exercises for you, thanks to which you will no longer feel embarrassed in the company of those who like to swim in a river, lake, etc.

To go to the pool, a medical examination is required that you are healthy. It's great if you bring a towel, shampoo, soap, washcloth with you. A bathing suit will come in handy for a lady, swimming trunks for a man. Take flip flops and a swim cap. Many trainers advise using special glasses, as bleach is added to the water to disinfect. They are usually given out in the pool, but it is better to purchase the accessory yourself. Workouts basically start next to the pool bowl. First, a warm-up is done. Sitting on a bench, stretch your straight legs forward, move them alternately up and down. Repeat the same movements lying on your stomach, then your back. Make circular movements with your hands (in a standing position). Now you are ready. You can jump into the pool. It is better to go down the stairs with your back forward and hold on to the handrails with your hands. In the next step, the instructor teaches the ward how to breathe correctly when in contact with water. We hold on to the side with our hands, we press our legs, we take a breath with an open mouth, we sink into the water, we slowly exhale through our nose. So we repeat 10-14 times. It is important not to interrupt, to be calm and relaxed. Now we come to the main thing - we learn to stay on the surface of the water. We inhale the air, squat, grab our knees with our hands. The more air the lungs take in, the better the water pushes out. We completely relax, the body begins to float. As long as you can, hold your breath. Then slowly exhale through the nose and mouth. Get your feet on the bottom, again repeat the exercise several times. There is an exercise "Star". Again, take a breath. Stretching your arms and legs out to the sides, lie down on the water face down or on your back. Do not raise your head, otherwise your legs will sink. Do this complex until you get the correct execution. Some manage to learn easily, others are not given exercises on the water. The specialist finds his own approach to everyone. Most importantly, don't skip workouts. In the classroom, you will gradually get rid of the fear of water. Simple, sometimes funny exercises will help you move in the water like a fish. For example, grab the edge with your hands, or rather ask someone to support you. Move your legs up and down (alternately). First, splashes will fly. Then learn how to perform the action correctly. Proceed to the next step - sliding. Take a deep breath, straighten your arms forward, keep them together. Push off with your feet from the bottom, lie down on the water, lower your face down, move your legs. Watch for proper breathing: raise your head (inhale through your mouth), lower it into the water (slow exhale). Do the same exercise on your back, only keep your hands close to your body. It is much easier to breathe on your back, you do not need to dive into the water with your face.

I wanted to talk about how we learn to swim. In general, in our family, relations with water have always been interesting - we all love to swim, but none of us knows how to do it right.

Therefore, at first we sent our son for swimming, and then, looking at his successes, we also signed up with my husband in the pool - it would not hurt me to lose weight, and he wants to strengthen the spine injured in the army. As a result, for a month now we have been regularly going to the pool, and I decided to talk about our experience, because there is already something to talk about.

Is it worth it or not to go to the pool

To be honest, I've been asking myself this question for years. Because on the one hand, I can swim on my back, and in order to splash in the sea or in the lake, this is enough for me. On the other hand, I was always somewhat stung by the fact that I don’t know what it is to swim a butterfly or some crawl, I can’t say at meetings with a girlfriend how many pools I swim in a workout and in general I’m some kind of wrong swimmer.

Now I understand that this is all - very, very far from the questions that really need to be asked. Because the biggest question is do you want to be healthy?

Swimming is very beneficial for human health, when we move in the water, even if it's just splashing or playing ball, absolutely all muscle groups are involved. This is a physical activity that cannot hurt - you will not break your back or break your arm (as, for example, when trying to lift too much weight in the gym).

Another important aspect is muscle elasticity. Sports loads can either stretch muscles (for example, all kinds of stretching and various types of aerobics), or reduce them (this is the lot of bodybuilders - short bulging muscles look very, very presentable). And of course, if a person is not an athlete, but just wants to be beautiful and healthy, he needs to combine loads, and swimming is just perfect for this.

And of course, swimming, like any sport, teaches us to be more disciplined and responsible. Therefore, my answer to the question is unequivocal - absolutely everyone needs to go to the pool, there you can:

lose weight
improve your health;
keep your figure in good shape and monitor the muscles.

Theory and practice

What do you need to know before you start learning to swim? You can learn at any age, the only thing that prevents a person from learning to swim is some kind of prejudice. Don't think that you need to lose weight on purpose (overweight people float better, by the way), or that it's too difficult - it's enough to have a coach next to you or just a person who knows how to swim correctly in the style you are interested in.

Breath

It is very correct to master the correct breathing technique, this really needs to be specially studied. You should inhale deeply with your mouth when you are above the water and exhale after you are in the water.

To learn how to breathe properly, you just need to inhale above water and exhale underwater when you are aground or in a pool with a shallow bottom.

Styles

There are not so many basic swimming styles, only four:

Breaststroke

Breaststroke is one of the simplest styles. How to swim breaststroke correctly? It is necessary to make synchronous movements with arms and legs, in a horizontal plane (that is, parallel to the surface of the water). By the way, if you learned to swim as a child, then children usually call this style of swimming frog. It is quite easy to master this technique.

Crawl

Crawl is an ideal style for beginners. How to swim crawl? You need to lie face down on the water, start to touch with your feet, as if you are trying to “beat” the water, and at the same time you need to wave your arms alternately.

The stroke must be carried out with a palm folded in a bucket, from the shoulder to the hip. You need to inhale for every second stroke. By the way, have you seen how athletes turn their heads while swimming? They turn their head towards the movable arm and inhale.

Butterfly

But it is best to learn to swim butterfly under the supervision of an instructor - this technique requires a special approach. By the way, this style is often called a dolphin - the movement is carried out in waves, in a zigzag - either above the water, or under the water, and the waves of the arms are completely synchronous and wide - as if a butterfly is flying.

Crawl on the back

By the way, you can swim on your back crawl. It is no more difficult than front crawl - you need to row your arms alternately, your arms should be straight, and your legs should be moved very quickly.

how to swim to lose weight

Many people consider swimming as an alternative to the gym - for weight loss and strengthening the muscle corset. How to swim in the pool to lose weight? In general, it should be borne in mind that swimming is still cardio training, not strength training, and this means that you need to swim a lot and intensively - you will start to lose weight only forty minutes after the start of the workout.

Also, any person who has lost weight in the pool will tell you that you need to learn different styles of swimming in order to increase the load on different muscles - for example, there is a lazy backstroke style.

How to swim crawl on your back and not get tired? Do strokes with your hands very rarely, and create the main movement with your feet. However, you won't lose weight this way. The most correct style for weight loss is the breaststroke, because both arms and legs are involved. The more muscles involved in the work, the more intense you will lose weight.

Do not forget about proper breathing. Remember that in order to burn fat in the blood, there must be a lot of oxygen. And this means that you should breathe deeply and often.

How to learn to swim? I will talk about this further.

Learning in adulthood

How to learn to swim as an adult? The difficulty lies in the fact that children most often do not have prejudices. We present swimming to them as a fun game in the water, and they quickly start to get it right. Adults have some experience of being in the water, and quite often this is a negative experience - perhaps they could not swim, or there were some other difficulties. These fears will have to be overcome.

If you know that you are afraid to swim, but for some reason want to learn, then it is best to go to an instructor and talk to him - he will help you find the best way to learn that will give results.

How to crawl? Just watch a few videos on how to move correctly in order to begin to understand the specifics, and then repeat what you see.

How to swim in pools to lose weight? Intense and non-stop. Choose a good pace and try to stick to it, and then just gradually add distance - for example, one or two pools a week.

Can you lose weight by swimming in the pool? Yes, you can. My husband was not going to lose weight, he initially had other tasks, but he noticeably pulled himself up and built.

How to swim to lose weight? At first I just go to water aerobics - to warm up and work out all muscle groups, and then I go out on the track and swim five pools, first crawl, then breaststroke, and then, under the supervision of a coach, I learn to swim butterfly.

How to learn to swim fast? Only for private lessons with an instructor. We started by swimming on the board, and after two lessons we abandoned it - I swam perfectly without a board. That is, in fact, in two classes, I mastered the technique so much that I just had to improve it.

How to swim in the pool? Select a track. Ask your coach how they differ - in my pool, the outer lanes are for aqua aerobics, they are shallow, and the two middle lanes are divided between experienced swimmers and beginners. Usually the speed varies - if you are not sure that you can swim at high speed, then it is better not to take the track, but go to the beginners.

Now you know how to learn to breaststroke and how to swim fast with any style.

How much should you swim? The duration of one workout should be from 1 to 2.5 hours. Higher - only if you decide to go in for sports professionally, and less - only if you swim as an additional burden to the gym or other training.

How to learn to swim correctly? In general, it is not difficult for an adult to learn how to swim on their own, you can just watch training videos, but if you are aiming for perfect mastery of one or another style, then take an instructor - he will be able to assess how correctly you perform the movements.

Are pool exercises good for the spine? Usually yes, but if you have had a serious injury, then it makes sense to consult a surgeon.

How to learn to swim crawl on your back? Master the front crawl technique, and having learned, try to repeat the same movements, only lying on your back - I did it, and you will too.

Can swimming be harmful? In certain cases, after an injury, the possible harm is potentially greater than the likely benefit, and then traumatologists and surgeons recommend postponing swimming until the next stage of rehabilitation.

Not everyone can explain well how to learn to swim. For this, there are special trainers who can quickly, well, correctly teach both a child and an adult to swim.

Swimming develops the respiratory system and strengthens the heart

Therefore, you need to put aside all prejudices, fears, pull yourself together, and, regardless of age, start going to the pool. After all, swimming never hurt anyone.

One of the biggest challenges when learning to swim is proper breathing. If you know how to breathe properly when swimming, it will greatly speed up the learning process.

So, remember the main rule: you need to inhale air with a deep breath through your mouth, and exhale also through your mouth, but into the water.

To establish proper breathing, this exercise is often used: to stand on the bottom, inhale the maximum amount of air, dive into the water and exhale under water. You need to perform this exercise several times without a break.

Remember that if a person is swimming, then only the head turns for the next breath. You can’t breathe through your nose, because drops can get into the nasopharynx, which can cause discomfort and even suffocation.

Educational videos

There are a large number of videos on how to learn to swim well, watching which you can hear the theory of swimming, really see how to learn to swim, breathe correctly, how to practice movements, techniques for various swimming styles and much more.

How to learn to swim as an adult

Is swimming suitable for all ages? If so, how can an adult learn to swim? The answer is simple: you need to follow these 10 points of a small instruction.

Instructions on how to learn to swim:

Choose a shallow spot in the pool.
Be confident in your strengths and capabilities, overcome the fear of immersion in water with your head. To do this, use swimming goggles, with which you will see everything, freely navigate in space.
Use the services of a coach. To save money, you can go to split workouts (work out with someone else).
Do a little stretch before class.
Before training, read the theory in a book or watch a video a few times to get an idea of the process.
Stock up on the necessary comfortable equipment: glasses, hat, shoes, swimsuit.
Adhere to the rules of behavior on the water.
If you smoke, then you need to give up this bad habit, since it will be extremely difficult for you to put your breath on correctly.
Observe diet, sleep, rest.
And most importantly: as in any business, so in the case of learning to swim: you need to attend classes regularly.

a) use the services of a coach; b) wear goggles

Many modern parents try to teach their child to swim early. Is this correct, and when is the best time to start teaching a child to swim? Let's look at some tips on how to learn to swim for children.

Tip #1: Don't rush.

According to experienced children's trainers, it is best to teach a child to swim when he reaches 4 years of age. It is enough that up to this age, the baby splashed in the water, jumped from the side, just bathed with adults.

Tip number 2: do not use any fins, sleeves, vests.

One, the only correct, means for learning to swim is enough - a swimming board.

Tip #3: Find the right pool.

In order not to discourage the child from the desire to swim, he must confidently stand at the bottom. It is necessary to ensure that the water is slightly above the level of the abdomen.

Tip number 4: perform the exercises "asterisk", "float", "arrow".

So, first you need to teach the baby to lie freely on the water.

To do this, let him learn to do:

"asterisk": try to freely fit horizontally on the water surface with arms and legs extended to the sides;
“float”: grab your knees as much as possible with your hands, lean your head on them, try, as it were, to “hang” in the water;
“arrow”: push off the side more strongly and try to slide the longer on the water surface with outstretched arms and legs.

a) an asterisk b) float

Tip #5: Learn to breathe properly.

To master “correct breathing”, it is advisable to first learn how to perform such an exercise on land: inhale deeply through your mouth, exhale gradually. To do this, you need to show the child how hand movements and breathing should be coordinated.

Tip #6: Stick to the exact sequence.

The method of teaching swimming provides for the observance of the following order of teaching movements:

sliding on the water surface;
footwork order;
mastering hand movements;
breath setting.

How to learn to swim

The front crawl is the fastest swimming style. But not everyone knows how to learn to swim crawl.

To master this method, you need:

perform a stroke with a bent arm. This helps to keep the hand and forearm almost at right angles to the direction of movement;
during the stroke, bend the fingers, and leave the palm flat;
stroke to perform rhythmically, avoid pauses;
at the end of the stroke, first remove the shoulder from the water, then the forearm, after which the hand;
start bringing the hand to the next stroke with the palm back and, a little, raise it;
keep the hips and head at the same level;
legs rhythmically need to be moved up and down.

Before learning to swim with this style, you need to put the breath. To do this, it is recommended to inhale through the mouth, while at the same time, turn your head towards the hand that is above the water. They inhale at the beginning of the swing when a “triangle” appears: forearm, shoulder, water surface, because then a slight “partition” of water is observed and a small free space is formed. After that, exhale through your mouth. Take a breath - during every third wave of the hand above the water, and in turn to the left and right.

How to learn to swim breaststroke

Before you learn how to swim breaststroke, you need to correctly master the execution of movements with your arms, legs, and body.

Hand movement:

stroke outward;
make a stroke inside;
return to starting position.

When performing the first phase, it is desirable to immerse the hands deeper into the water, and then spread them as much as possible to the sides so that the palms are outward. In this case, the arms should not bend.

The second phase involves the stroke inward, while the palms should repel water and be turned down. This movement ends at shoulder level.

At the third stage, you need to move your hands forward, take a starting position to perform the first phase.

Breaststroke technique

During the first phase, the swimmer must pull his legs towards him, during the second phase, spread his feet, and then perform a push with both legs of maximum force. For a moment, the swimmer will slide by inertia along the water surface. After returning to the starting position, start a new movement with arms, legs and body at the same time.

How to learn to swim on your back

Having a hard time learning to swim on your back? Many will say not so much. And they are right. Simply, before you learn how to swim on your back, you must first get the hang of placing your body horizontally on the surface of the water, correctly holding your head, legs, and other parts of the body.

The body must be held in such a way that the chest and stomach peek out of the water a little, and the ears are in the water.

The legs should be slightly bent and open at first. You need to make a few vibrations with them, to feel that the body begins to rise in the water.

a) lie on the water; b) move your arms and legs

After ascending, continue to actively move your legs. Listen to your body and begin to move your palms when you feel the front of the body sink. After a couple of minutes, you will learn to hold it horizontally, you can gradually raise your chin, chest, stomach a little higher. It is clear that it will take some time before you confidently swim on your back.

“I'm 14 years old and I can't swim. And I don't know how to learn. A swimming instructor in our pioneer camp deals only with those who already know how to swim, and he told me - “You can’t learn you, you are afraid of water. Late". Help, doctor, tell me how to learn to swim? - Nadia, Novosibirsk.

As one very good swimming coach said, there are no people who are not capable of swimming, and it doesn’t matter: at 9 years old to study, at 10 years old, at 14 years old or at 40 years old. In the Moskva pool, for example, even seventy-year-olds who were afraid of water are taught to swim. Moreover, you can teach a fourteen-year-old girl to swim without much difficulty. And, sorry, that swimming instructor signed only in his own pedagogical impotence. How can Nadia and other children who are afraid of water learn to swim on their own? To do this, everyone who wants to learn this useful activity must complete the following tasks.

Getting Started: Preparation and Result

Task one. First you need to take a basin with warm water - cold water is also terrifying. Put it on a stool and dip your face and ears into the water. Do not close your eyes. Thus, you need to learn to look in the water. To do this, throw a toothbrush or spoon into the basin and get them from the bottom. Of course, you should not take sharp objects, they can hurt you. Also, to get comfortable in the water, blow bubbles into the water: first, take a deep breath in the air, then dip your face into the water and release the air. Learn to hold your breath in water for 10-15 seconds without swallowing water. Learn to turn your head to the right (or left) and breathe without taking your head off the water:

when turning the head to the side;
when the mouth is out, inhale deeply;
turning your head face down, exhale the air into the water.

Task two. To learn how to swim, you need to learn how to glide through the water. This is very important: the water is dense and you cannot swim without good glide. How to study? Very simple - with the help of a short magic wand. You take it in your hands and lie down on the water, and a rope is tied to this stick, for which your friend pulls you along the shore. He goes, and you "float" behind him - you slide. Where to study? In a shallow place - in a paddling pool or in a pond where water is up to the waist and there are no deep holes. And you need to study with adults or with older comrades who can swim and know the reservoir well.

Task three. How to overcome fear? Some may ask, how can I learn to swim if I am afraid of drowning? To do this, we advise in a shallow place where the water is up to the waist (and you can also in the bath), take a deep breath, hold your breath, plunge headlong into the water and clasp your knees with your hands. You feel that the water is lifting you from the bottom, shaking you back and forth, like a float. You don't drown!!! And now exhale the air to the end - you will immediately go to the bottom. With this task, you will get rid of the fear of drowning, because you just need to take air into your chest and the water will keep you on the surface.

Task four. Get into the water up to your waist, turn your face to the shore, raise your hands up, take a deep breath and, pushing forward and up from the bottom with your feet, lie down on the water. Your body is straightened, your face is in the water - you are moving by inertia towards the shore, you are not drowning, you are practically swimming. It remains only to complete the following two tasks.

Task five. Practice leg movements. When swimming, the legs are extended, not tense, they move, almost without bending at the knees, up and down. Take a volleyball or a foam rectangle in outstretched hands and swim, working with one foot. Repeat these exercises every day until you bring your legs to automatism.

Task six. Remember training in the pelvis. When swimming on exhalation, the head is lowered face down into the water, while inhaling it is turned to the extreme to the right or left (as it is more convenient for someone). And the hands at this time are rowing alternately. The end of the exhalation and inhalation is done under one arm (under the left or right), when it is taken out of the water for the next stroke. How to work out coordination of movements with hands and head? First, do them standing on the shore. Then, entering the water to the waist, tilt your torso (face in the water) and work with your hands. Then hold a styrofoam or rubber ball between your legs and learn to swim by working your arms and turning your head. When you have worked out these movements well, you can go into the water and swim along the shore, working with your arms and legs.

Useful blitz

How long does it take for a child to learn to swim? the question is individual, it may take both a couple of hours and a week of diligent study. The average value is 2-3 lessons of 2 hours.

And in conclusion, remember that the one who is afraid of water and does not understand the meaning of sliding, pulls his head up, bends his arms at the elbows, legs at the knees, crouching never learn to swim. You don’t need to do this, try to straighten up, relax all the muscles. Do not lift your head, slide like a fish and enjoy being in the water and harden your body with physical activity.

If you find an error, please highlight a piece of text and click Ctrl+Enter.

We will agree to immediately leave all fears and excuses on the shore. Well, they threw you off a boat into a pond as a child, and you, to the surprise of these lovely people, did not swim to the shore like a mermaid. Think - with whom it does not happen. An experienced trainer will work as your personal psychologist and help you overcome your fear of water in no time. And if you didn’t learn to swim at an unconscious age and now you are afraid that you will look inelegant and stupid in the lessons in the pool, just trust us - you won’t.

The pool is almost the first place to go if you want to have a beautiful and healthy body (and who doesn't?). Scientists from Indiana University found that swimmers of all ages (we are not talking about athletes, but about ordinary people who regularly cut through the waves) have more lean muscle mass on their bodies, slimmer waist and hips compared to those who ignore water. In this sport, the winner takes all. And now we will explain why. Just get ready for combat. We just feel sorry for wasting time on those who barely flank along the paths like a “frog” in an uncomfortable hat with huge rubber flowers. Let them chat with each other at the side. And we have a serious conversation.

The benefits of swimming for the figure

American experts say that even an hour of leisurely swimming can burn 500 kilocalories. A powerful training draws minus 700 for everything. Andrey Mikhailov, coordinator of water programs of the FizKult club network, confirms that these are real numbers, but notes at the same time: it all depends on the swimmer's technique and training. Since water is about 800 times denser than air, your movements in the pool are like resistance exercises, and for almost any muscle in the body, but especially the core, arms, shoulders, hips and buttocks. This means that water procedures also spur metabolism - calories continue to melt after the swim.

At the same time, the water is very good for you. On the one hand, it gives the body a heavy load, on the other hand, it smooths it out. Since you are in a state of hydrostatic weightlessness, the spine and all joints do not tense up, but rest. Therefore, you can swim almost every day and throughout your life. What can not be said, for example, about strength training. Do you want more arguments? Please. Researchers from the American Indiana University Bloomington claim that those who swim regularly are biologically a couple of decades younger than their real age! And backing up this bold conclusion with life-affirming data on cholesterol levels, the state of the cardiovascular and central nervous systems, cognitive functioning and blood pressure in swimmers. We hope the research doesn't lie. And here's what we know for sure. Any of your movements in the water give a massage effect - so get lymphatic drainage, improve skin tone and activate blood circulation in the vessels as a gift.

Swim without fatigue

Most newcomers enter the pool with high expectations and great enthusiasm. They enthusiastically jump into the water with the intention of swimming for at least half an hour without a break. And what is the result? After 4 minutes, such an unfortunate athlete hangs on the side, short of breath and with a red face. Alas, the tactics of lightning-fast conquest of the elements in the hope of quickly losing weight is doomed to failure. The thing is that in the water your muscles and cardiovascular system work differently than on land. The lungs must adapt to breathe differently, and the muscles and joints must learn to work together as a team. So for starters, you have to focus not on fat.

“I regularly see 70-80% of pool goers swim wrong. Many women at the same time, for example, are afraid to ruin their hair or makeup. Instead of learning to swim skillfully, - says Andrey Mikhailov. “And this is necessary, otherwise you won’t get anywhere.” When a beginner solves only the problem of fat burning, he exacerbates his orthopedic problems. And then it starts: the nerves in the neck get pinched, the fingers go numb. The client is swimming, and he is getting worse and worse. At the same time, the expert claims that training on technique will still give a fat-burning effect, because they are new to you - which means they are very energy-intensive. But you have to get your priorities right.

The key to effective training on the water is variety: you need to combine work and recovery intervals, use more than one style and change the level of intensity. If shock swim is not up to you yet, test this scheme. Swim four lengths of a 25-meter pool at an easy intensity level (recover your breath at the sides if necessary). Then rest for 30 seconds. Repeat the swim 5-10 times. And do this two or three times a week for the first 14 days. If you are still rowing uncertainly, take a swimming board as an assistant for the first four lengths. And when you get stronger, try the Water Program.

Swimmer's body: your figure after the pool

Runners have beautiful legs, yogis have a stomach, and swimmers get a “complete package”, and an exclusive one: smooth, elastic, toned muscles and soft body contours. And do not be afraid that the shoulders will increase in size, and the arms will become huge - this is complete nonsense.

Swimmers or pitchers?

When the athletes began to swim in suits, they literally began to “gain” muscles before our eyes. At the same time, it was not swimming that turned them into jocks, but strength training in the gym. The fact is that Superman equipment is able to restrain muscle vibrations in the water. Before the suits, the athletes were cautious about working with the “iron”: the bare pumped muscles lose in the water. But now the suits have been cancelled, and the swimmers are back in shape.

Workout plan for slimness in the pool

Lane swimming is much more interesting and efficient if you have a plan. For example, such as this one, developed by Joel Shinofield, a trainer at the American Washington and Lee University. Measure the level of intensity on a scale from 1 to 10, where 1 is very weak stress (as if you are just splashing on the waves of a seaside resort), and 10 is the maximum load.

Train according to this program two or three times a week and finish it with exercises from the "Sailed" complex.

* The length of most pools is 25 meters, but there are also 50-meter pools built according to the Olympic standard.

Andrei Mikhailov advises combining different types of programs in intensity and focus, including calm swimming and interval training, alternating styles and making friends with special devices, such as paddles for swimming or short sports fins. The first increase the area of the brush. The latter work as weights, increasing speed and efficiency (swimming seems to be easier and balance is easier to maintain), while at the same time improving ankle mobility. In general, dear, do not deny yourself anything!

How does swimming affect health?

The pressure of water on the chest during swimming forces you to overcome this additional resistance when inhaling and, conversely, helps you to exhale as much as possible. Such work is a balm for your lungs: they are strengthened, their vital capacity and depth of breathing increase, the ability to pass oxygen into the blood increases. Classes in the water increase the ventilation of the lungs, and they are cleared much faster, and the movement of the diaphragm stimulates the massage of the internal organs.

“Swimming can help where other training is contraindicated,” says Andrey Mikhailov. - The first and most important thing is orthopedic problems. On land, the joints are in a state of compression and receive less nutrients. In the water, they "breathe", and the joints are our everything. Those who have problems with the musculoskeletal system, injuries, in fact, can only swim (after consulting a doctor on choosing a style). The second point is the cardiovascular system. It works in a comfortable state, the vessels receive sufficient tone, there are no contraindications for varicose veins. That's not all. With the help of swimming, you can restore the heart muscle after complications.

The work of muscles against resistance also contributes to strengthening the cardiovascular system.
If this is not enough for you, let's add that swimming strengthens the immune system (especially if you work on endurance, with calm breathing and a uniform pulse) and calms the nerves.

Find your swimming style

Crawl
A favorite among amateur swimmers (of course, it is easy to learn and burns calories with terrible force). But we are not looking for easy (and boring) ways. Moreover, different techniques focus on different muscles. Here are two more for you.

Backstroke
The most useful kind for the spine. Improves posture by working on the muscles of the back and shoulders.

Eyes up. Instead of looking at your toes (what didn't you see?), look straight up at the sky or the ceiling. Otherwise, the hips will begin to drop down, but this is not possible: the head should be in line with the spine.
Make a game. Bring each arm back at a 45 degree angle to your body. So the stroke will be stronger, and less stress will fall on the shoulders.

Breaststroke
Engages the muscles of the outer and inner thighs, which are often overlooked in other workouts.

Overlap. Lie down on the water, stretched out in one line. Extend your arms forward, palms together. Turning your palms outward, take them down. Now bring your hands to your chest (as if holding a plate) and stretch again.
Fitting. Bend your knees and pull your heels towards your buttocks. Spread your toes out to the sides and kick your feet back and towards each other (“frog”) as you throw your arms forward.

Learning to crawl

Head and shoulders: stretch your head and neck in line with the spine, relax your shoulders. Look at the black line at the bottom of the pool, head in a neutral position. So the hips will not go under the water. The head should seem to turn on the axis of the spine, and the turn goes with the body.

Hands: rowing, point your fingers down. Have them draw an imaginary line along the bottom. And don't cup your hands. It will be much easier for them to lead you forward in a relaxed state with fingers slightly apart. The main energy of movement comes from twisting the lower back, the arms seem to cling to the water, and the muscles of the legs and the press move the body forward relative to the “hook point”.

Elbows: should always be above the wrists.

Triceps: end each stroke by extending the arm along the body so that the palm is next to the thigh.

Hips: rotational movement starts from the hips and the cortex. Rotate your hips 45 degrees with each stroke as you begin the arm movement (you can roll to your side almost to vertical).

Feet: keep relaxed, close together and in line with the whole body. Do about six strokes with each stroke.

Mouth: inhale it - on your side, do not raise your head from the water. Exhale (ideally by the same name) under water calmly and gradually until you inhale. Swimming classic: three strokes - one breath (to keep an eye on rivals on the right and left). Although it is more convenient to inhale in one direction.

How to stay on the water

Your lungs keep you on the water. Hands and feet should not be engaged in support, their task is to move you forward. It is necessary to help them – to master the efficient and safe technique. Andrei Mikhailov says that beginners often take their heads out of the trajectory of movement, lifting it up. Do not do that! This breaks the balance - the legs go down under the water, the frontal resistance increases, and the slip disappears. Not to mention the fact that you can earn a neck injury, lower back - whatever. The spine should be straight and elongated.

"Sailed": training after swimming

8 exercises on land, prompted by water, which will adequately complete any swim.

This workout, written by Chris Howchens, YMCA Indy SwimFit Team Trainer (Indiana, USA), is the perfect complement to your swim session. It will help you get closer to Aphrodite shape even faster by engaging the few muscles that swimming misses and strengthening the rest to hone your strokes. Two or three times a week, do two sets of these movements in the order given, as soon as you emerge from the pool. You can wear shoes or barefoot. If the floor is concrete or slippery, cover it with a towel - it will be nice and safe.

Dive Superwoman

Lie face down, stretch your arms forward, palms down, feet together. Raise your arms and legs a few inches off the floor, then simultaneously raise your left arm and right leg another 15–20 cm (A).
Without lowering your head and chest, swap arms and legs as in picture (B).
This is one repeat. Do 10.

Deflection from a dog muzzle down

From the starting push-up position, lift your hips into a downward facing dog position with legs straight and heels just slightly off the floor (A).
From this position, lower your hips toward the floor while simultaneously lifting your chest and shifting your weight forward into an up-facing dog (B). Rewind the movement back to the starting position.
This is one repeat. Your target is three or four.

Push-ups with a shifted center of gravity

Prepare for the push-up by placing your left hand on the rolled towel (A).
Lower yourself down, chest as close to the floor as possible (B). Return to starting position.
Do five to six reps, then repeat with your right hand on the towel.

If it’s difficult, make it easier for yourself by resting on the floor with bent knees.

swallow thigh

Stand with your knees slightly bent, hands at your sides (A).
Raise your right leg, tilt your torso parallel to the floor and spread your arms out to the sides so that they are in line with your shoulders (palms down) (B). Get back to the start.
This is one repeat. Do ten, then switch legs and repeat.

If you can't keep your balance, cling to a chair, a tree, a swim instructor, or some other secure support.

Bridge with props

Lie on your back with your legs bent, feet flat on the floor. Hold the folded towel between your knees (A).
Raise your hips so that your body is in a straight line from your shoulders to your knees. Don't let the towel fall (B).
Hold this position, then lower your hips to the floor.
Do 8-12 repetitions.

star shape

Lie on your back so that your arms and legs “draw” X. Brace your core and raise your head, arms and legs a few centimeters from the floor (A).
From this position, bring the right arm and left leg closer together until they are almost connected at the level of the abdomen (B).
Return to the start and do the same on the other side.
This is one repeat. Do 8-12.

The movement should be slow, clear and smooth at the same time.

Side plank with arm extension

Get into a side plank position with left elbow on the floor just below shoulder, right arm extended along body, right foot in front of left (A).
In one movement, lower your hips slightly down and immediately lift them as high as you can while extending your right arm above your head (B).
Return to the start and continue. Do 8-12 repetitions on each side.

Scorpion

Lie face down with your arms outstretched to your sides at shoulder level (A).
Lift your right leg off the floor, bend it at the knee 90 degrees, and rotate your torso until your feet touch the floor next to your left arm (B). Hold for 2 seconds, then return to the start.
Repeat on the other side and continue alternating legs until you have done 8-12 reps for each.

To help all inexperienced swimmers, we called on world-class pros. Natalia Ishchenko, Olympic champion, 16-time world champion in synchronized swimming, face of the Braun Silk-épil 7 series of epilators, answered common amateurish questions formulated by the WH editor.

At what age is it better to start swimming and with what, with what style?
It's never too late to learn. But, if we talk about children, then I would advise giving them to the pool at a conscious age - at five to seven years old. Until this time, the child still does not quite understand what they want from him. As for technique, usually everyone starts with a freestyle - that is, with a crawl. And, in general, they do it right. He's the simplest one. First you are taught to stay on your feet, then on your hands, and then everything comes together.

What to think about before jumping into the pool?
On the side you need to warm up: stretch the shoulder, knee and all other joints, warm up the muscles. Otherwise, you can easily get injured. Water hides the load, but here it can be more than in the gym.

How to breathe so that water does not enter the nose?
Over time, the technique comes to the point that you simply stop noticing how you breathe, and water is not poured anywhere. Many exhale underwater through their nose when they are studying, but this is not really very comfortable. We athletes breathe only through our mouths, even without clamps. When you exhale underwater, the septum in your nose closes by itself, and if you swim really well, nothing is poured anywhere. To get started, you can work out by simply standing in the pool and plunging your face into the water.

Healthy hair after swimming

Chlorine does not decorate hair. But you can make things easier for them. Before putting on a cap, moisten your head with water in the shower: wet curls absorb less chemicals from the pool, or apply a special protective spray. After the swim, wash your hair with shampoo and condition the ends with conditioner.

And when moving under water, how to act so as not to suffocate and not constantly float up with a “float” in the form of a fifth point?
You need to start with a few strokes, gradually increasing their number. At first, it is better to exhale immediately under water, then the body adapts to the “underwater” state and will automatically cope with breathing. Professional athletes can easily swim without coming up to 75 meters. But a beginner should be careful: if he gets too carried away, he can lose consciousness from a lack of oxygen, so someone needs to constantly monitor him. And in order not to emerge, you need to row your arms in the direction down and forward, your legs should be slightly higher than your arms.

How to learn to dive?
It is better, of course, to do this under the supervision of a specialist. But, in any case, in order not to land “flat”, the advice is this: keep your arms straight and tense together near your head, sit down and smoothly enter the water at an angle of 45 degrees to its surface, while your hands should take the main blow to the body did not hit the water. You need to start from a low surface, then move on to the cabinet. There are special pools for diving into the water - 6 meters, diving in shallow water is extremely dangerous.

How to choose glasses so that they do not leave bruises and sit comfortably?
First of all, you can’t save on them - go for a good brand in a company store. The glasses should have silicone pads on the frame and a set of nose bridges that can be adjusted to suit you. When choosing, rely on your feelings: so that there is no discomfort, the frame fits snugly, but does not press anywhere. Traces to one degree or another leave all points. But try not to overtighten the rubber bands.

Can a mere mortal use the elements of synchronized swimming in his water training?
There is such an exercise - "ag-beat-up" (translated from English - "beat eggs"). You are vertical in the water (at a sufficient depth so as not to touch the bottom), your head is above the surface. Meanwhile, the legs, working at the knee, alternately perform horizontal circular movements. Do not stretch your socks, they should be relaxed. At first, you can help yourself to stay afloat with your hands. And then gradually raise up one or the other hand or both at once. In this movement, almost all the muscles of the legs are tensed, starting from the calves and ending with the inner and outer surfaces of the thigh. You need to start with ten strokes and gradually increase the number. You can hold out for 10 minutes - congratulate yourself on a great result. It is better to perform the exercise after the swim, when the muscles have already warmed up.