Swimming is essential. What muscles work during breaststroke and what is the benefit of this particular style? The benefits and harms of water while swimming
The beneficial effects of swimming human body, both adults and children, has long been noted by many experts. It has a great effect on physical development: strengthens bone tissue, promotes the development of muscular and respiratory systems, strengthens the nervous system, cardiovascular system, corrects all violations of posture, flat feet and scoliosis.
About classes
Swimming is an affordable sport. Children and people of "advanced" age can do it. Young children with the help of this sport quickly get stronger, and in older people involved in swimming, there is a strengthening of the muscular apparatus and bones.
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In the "cool" periods of the year, swimming is practiced twice a week, visiting the pool. In summer, this sport can be practiced daily in any suitable for swimming, natural reservoirs. The duration of the lesson is about forty-five minutes. Best time- morning and evening.
In the morning the body is relaxed, therefore, as soon as it is immersed in a denser environment of water, the force of the load and coordination of movement change. During the morning swim, the maximum return occurs.
Evening swimming also contributes to the systematization of the load. The return of calories during the evening swimming is maximum.
There are many approaches to exercise in the water. Among them, the following types of exercises can be noted:
- aqua aerobics
- running or walking in a "shallow" pool
- walking and running in deep water
- flexibility training
- water relaxation
- water yoga
- water shaping
- stretching exercises
- exercise at the edge of the pool
Main popular swimming styles:
- breaststroke
- freestyle
- backstroke
- sidestroke
- crawl
- butterfly
The style is characterized by a certain coordinated movement of the arms and legs, with the help of which the body moves forward on the surface of the water. Whatever style you choose, you must observe the speed limit when reducing or increasing the load. You should not immediately take a high speed of movement, a slow speed will bring the same load. You can change the pace of swimming during the period of swimming lessons. This is very useful for normalization respiratory system and weight loss.
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Before you start attending swimming lessons in the pool, you must undergo a medical examination. Be sure to get admission to classes from a dermatologist, in the form of a certificate of the absence of any skin diseases.
As such, there are no contraindications for swimming.
Swimming is useful for people with back problems, joints, overweight and women while expecting a baby (for problems that arose during pregnancy) and others.
The effective impact of exercise on the human body
During swimming, there is an alternation of relaxation and tension. various muscles. This, in turn, contributes to their increase and performance. The benefit of swimming is that it leads to improved work and improvement of the respiratory and circulatory organs, strengthening the tone.
Swimming is more effective than conventional aerobics, as doing exercises in the water activates all muscle groups, and leads to a proportional body shaping. The load falls not only on the muscles, but also on the bones, heart and joints. In addition, swimming helps to effectively burn excess calories.
By unloading the intervertebral discs, swimming eliminates problems with the spine.
For the formation correct posture swimming lessons are recommended from early childhood. Swimming is one of the safest activities, the chance of getting injured while swimming is minimal. Loads in aquatic environment perceived by the body much easier.
The benefits of swimming, as already noted, lies in its beneficial effect on the circulatory system. Swimming reduces arterial pressure, the heart rhythm normalizes, the elasticity of the heart muscle and blood vessels improves, oxygen saturation of the body improves.
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When swimming, the body has a kind of relaxing and massaging effects. This contributes to a good effect on the state nervous system. The general emotional background rises. Such personality traits as perseverance, determination, discipline, purposefulness develop.
Swimming is an excellent remedy for insomnia.
In the body of a person who regularly goes in for swimming, immunity from colds is developed. The body quickly adapts to different conditions environment, it is improving the mechanism of thermoregulation.
Key Benefits of Swimming
- Improvement
- of cardio-vascular system
- muscle strength
- flexibility and endurance
- load distribution
- weight indicators
- blood circulation
- indicators of social activity
- states in the process of dealing with signs of stress
As you can see, the benefits of swimming are really undeniable!
Learning to swim without the use of assistive devices for an adult allows strict discipline, the study of basic theory. It is recommended to start independent development of the practical side of swimming only after familiarization with safety precautions and rules of conduct in the pool.
You can learn to swim at any age. The only obstacles for an adult to achieve the desired goal may be prejudices and fears. Getting rid of them allows a clear understanding that swimming in the pool and in the open water brings not only pleasure, but also has a beneficial effect on health.
Swimming lessons on a regular basis contribute to:
- development of the respiratory system;
- training of the heart and blood vessels;
- stimulation of metabolic processes;
- strengthening the muscles, immunity and nervous system.
You should start learning to swim in a shallow pool or open water. The legs should feel solid support, the head and shoulders should be above the water. Feeling completely safe and gaining confidence allows the presence of a person who knows how to swim well.
An alternative may be classes with a qualified trainer. Attendance at special classes is not prerequisite You can learn the basics of swimming on your own.
How to breathe correctly?
Learning to swim crawl, the movement of the legs is biting and fast. The more intense the blows, the greater the speed develops. Breaststroke requires a different movement technique, reminiscent of the movement of a frog in water. It is easier to learn how to move your legs, mastering the breaststroke, holding your hands either on the side of the pool, or using a special board that supports the swimmer on the water.
How to learn to swim crawl and breaststroke?
The easiest to learn for a beginner swimmer is the crawl. It is not very difficult to master this technique. They lay face down on the water, begin to sort out alternately feet, lowering and raising them. At the same time they wave their hands. First, one of the hands is brought forward, lowered into the water, and the palm folded in the bucket is stroked towards the thigh. Perform the same movement with the other hand.
Swimming crawl, the air is taken into the lungs for every second stroke. To take a breath, the head is first taken out of the water and then turned towards the moving arm. Take in air with your lungs as much as possible. It is impossible to swim for a long time without a sufficient level of oxygen.
Breaststroke is a little more difficult than crawl, but you can master it quickly enough. The main thing to consider is that the movements when swimming with a breaststroke should be synchronous and similar to those made by a swimming frog. It is more difficult to learn how to swim with a butterfly. It is recommended to master this technique with an experienced trainer. The specialist will demonstrate the movements by his own example and check the correctness of their implementation.
Sports swimming requires special training. TO professional career it is almost impossible to prepare an adult swimmer. Appropriate trainings and loadings have to begin since the childhood.
Swimming in the pool
Swimming in the pool is good not only for health, but also for the figure. Regular classes considered effective way release of energy from fat accumulations. What matters is not only the amount of time spent in the pool, but also the effectiveness.
In order for training to be as effective and safe as possible, you must follow a few simple recommendations:
- Exercising on an empty stomach;
Water pressure on the abdominal cavity during swimming is high. If the stomach is full, it is fraught with problems with digestion. There should be 2.5 hours before training, and after training - an hour later.
- Train between 16.00 and 19.00;
In the morning, the body is not yet ready for heavy loads, and in the evening, on the contrary, it needs a good rest. If you do it in the mornings or evenings, the training will be less effective than the training done during the day.
- You need to visit the pool at least three times a week;
Regular classes are the key to stable results. Constant training accustoms the body to loads, the muscles quickly remember the acquired skills in swimming.
- put on rubber cap, remove jewelry;
Prolonged exposure to water on the roots negatively affects the condition of the hair, and jewelry can be lost.
- Take a warm shower or warm up;
Warmed and prepared muscles allow you to make your workout more effective.
- Wear rubber slates.
Walking barefoot on wet tiles can cause injury.
The health benefits of swimming are invaluable. The immune system of people who regularly visit the pool is strengthened. They are much less likely to suffer from heart disease, colds and other ailments, are not subject to depression, always arrive in an excellent mood, do not suffer from obesity, have good muscles and a proportionately developed body.
How to breathe properly when swimming: general rules
The breathing technique in swimming differs significantly from the breathing technique in other cyclic sports. Here are the general points and rules that you need to learn first:- Where to breathe
Inhalation is done through the mouth above the water, exhalation is always carried out into the water. - Than to breathe
Inhalation must be done through the mouth, and exhalation through the nose and mouth. Usually they begin to exhale through the nose and continue through the mouth, thus preventing water from entering the nasal cavity and “bleeding” the water that has already got there. Exhalation through the mouth allows you to quickly release a large number of exhaust air per unit of time. Therefore, exhaling only through the nose is permissible during light exertion, when the body's oxygen consumption is low. - Breath power
Water pressure on chest stronger than air pressure. Therefore, at first it is necessary to control that inhalation and exhalation during swimming are stronger than on land. It is recommended to inhale with such force that you can hear its sound, and exhale with all the lungs. Over time, this skill will become automatic. - How fast should you inhale
When swimming with all sports styles (except backstroke), the swimmer's face is under the surface of the water almost all the time, so the breath is faster and sharper than on land (and also stronger, as described above). - How to exhale correctly
Breathing should be even and rhythmic. Under no circumstances should you hold your breath. After you have taken a breath, immediately begin to exhale. This allows you to remove carbon dioxide, which would otherwise accumulate in the body and lead to rapid fatigue, and possibly headaches after exercise. In addition, the air trapped in the lungs has a negative effect on the position of the swimmer's body (as opposed to the chest, the legs lower), which increases the resistance of the water.
The exhalation should be smooth and continue until the mouth is again above the water (when swimming on the chest). By the time of the next breath, it is necessary to completely empty the lungs.
Surely you have ever seen splashes of water at the mouth of a swimmer? This happens if the athlete does not have time to exhale all the air by the time of inspiration. It is clear that such a swimmer will have less time for a full breath. The result is either a lack of oxygen in the body, or a violation of swimming technique. - Breathing and coordination of movements
Only breathing coordinated with movements can be considered correct. As you work on your strokes, kicks, and body position, remember to breathe properly.
Breathing technique when swimming crawl on the chest (freestyle)
Breathing technique in rabbit on the chest is much more difficult to master than in other styles. This is due to the fact that the head of the swimmer is constantly under water, and the breath itself takes very close to the surface.Breathing while swimming on the front crawl coordinates with hand movements. To inhale, you need not sharply turn your face towards the hand that is ending the stroke at that moment, while the other hand makes an influx. The head rotated for inhalation should move simultaneously with the shoulder girdle. The beginning of inhalation falls on the exit from the water to carry the hand, on the same side of inhalation. Inhalation is carried out by the mouth and lasts 0.3-0.5 seconds. The inhalation ends at the beginning of the carrying of the hand through the air, the head returns to its original position without delay. Having immersed the face in water, the swimmer begins to exhale.
Speaking about breathing in freestyle swimming, it is necessary to mention two very important concepts: breathing inside the front wave and bilateral breathing.
Proper breathing in front crawl means inhaling from air pocket. What is it? When swimming in freestyle, the so-called front wave is formed at the top of the swimmer's head, its curvature creates a decrease in the water level near his face. Thus, the air in the access zone is lower than expected; this phenomenon is called "air bag" or "air pocket". You can breathe inside this pocket.
To inhale from an air bag, you need to keep your head horizontal while swimming along the axis of the body (eyes look at the bottom straight ahead), turning it to the side to inhale, and not raise your head, as some do. Raising the head leads to lowering of the legs and an increase in water resistance, and during long swimming also to.
If you don’t have enough head rotation to take a breath and you have to literally twist your neck to grab a longed breath of air, then most likely you are not rotating your body enough.
Another mistake is turning your head too much, when your gaze is directed upwards instead of looking to the side, leads to excessive rotation of the body, further loss of balance, putting the front hand behind the central axis of the body (this axis is from top to toe) and wobbling. body from side to side. In addition, this way you overstress your neck. Needless to say, this technique is not correct. The fear of not swallowing water is quite understandable, it usually causes an excessive turn of the head. But you need to remember that when you inhale, the waterline passes along the face of the swimmer along the edge of the mouth. To get rid of this mistake, try to keep your head while inhaling so that one eye is under water and the other is above it.
Breathing when swimming with a crawl on the chest can be unilateral (we breathe all the time to the right or left) or bilateral (on both sides). At bilateral breathing the swimmer breathes under one or the other hand. There are different schemes of bilateral breathing:
- alternate breathing in both directions, when the swimmer breathes for every 3 strokes, less often for 5 or 7
- complex patterns, for example, a swimmer inhales twice in a row on one side, then makes three strokes, followed by a change of side for the next two breaths (in numbers, this pattern is written as 2-3-2-3)
- the swimmer swims through the pool, breathing all the time only in one direction, and after turning around, overcomes the next pool, breathing in the opposite direction.
Breaststroke breathing technique
Distinguish.At classical breaststroke technique, at the moment of completion of the repulsion with the hands (the fastest and most powerful part of the stroke) shoulder girdle quickly rises above the surface of the water, the swimmer vigorously brings the chin forward and begins a deep breath through the mouth. At this time, the greatest value of the angle of attack of the body is noted (from 7-9 to 16-18 °). Having completed the inhalation, the athlete immediately directs the shoulder girdle forward following the hands, while the face again plunges into the water, and quickly aligns the body closer to the horizontal. Exhalation is done during the working movement of the legs and sliding.
Exists breaststroke technique "with a delayed breath". The swimmer using this technique keeps his face lowered into the water during the entire stroke, which allows him to perform it more efficiently, since the body is in a horizontal position. To take a quick breath, the athlete raises his head after the end of the stroke, while simultaneously moving his arms forward and raising his legs. By the time the kick begins, the swimmer's face is lowered into the water, exhalation begins. The exhalation in this variation of the breaststroke is often increased at the end, in order to make the stroke even more effective. Also, this technique is characterized by significantly less slip, characteristic of conventional breaststroke. Another one salient feature- almost separate coordination of arms and legs: first stroke with arms, and then with legs.
The breaststroke technique "with a delayed breath" was used, for example, by Vladimir Kossinsky (2-time silver medalist of the 1968 Olympics), Nikolai Pankin (world champion in 1975, bronze medalist of the 1968 Olympics), Georgy Prokopenko (silver medalist of the 1964 Olympics).
Breathing technique for swimming butterfly
IN butterfly (dolphin) breathing coordinated with the hand movement cycle. The most favorable moment for inhalation occurs at the time of the end of the stroke and the movement of the arms above the surface of the water, when the head and shoulders are in the highest position. Inhalation is carried out in the following order: at the end of the pull-up phase, the neck begins to unbend; by the end of the repulsion, the head is raised face forward and the mouth is above the surface of the water; inhale while leaving the hands from the water; after the hands pass the line of the shoulders, the face is immersed in the water. Thus, the breath is taken before the hands touch the surface of the water. The duration of inspiration is about 0.4 seconds. Exhalation begins immediately after inhalation and continues throughout the rest of the cycle of hand movements.As a rule, in butterfly one inhalation-exhalation is done for a full cycle of arm movements, however, well-trained swimmers can take one breath-exhalation for two complete cycles.
Backstroke breathing technique
Crawl on the back- the only way sports swimming when breathing can be carried out voluntarily, since the athlete's face is above the surface of the water.In practice, to establish a certain rhythm of breathing, inhalation is done at the moment of carrying one hand, and exhalation - at the moment of carrying the other. Inhalation lasts about 0.4-0.5 seconds.
Conclusion: to master any sports style of swimming, you must first learn how to breathe correctly. And although not for all beginner swimmers, mastering the technique of correct breathing when swimming and coordinating breathing with swimming movements is a simple matter, in the end, the formed skill will become automatic and lead to the most efficient technique swimming and excellent results on the stopwatch.
Performing the movements correctly is only half the battle. Don't forget to breathe properly while swimming. In this article, we will show you how to achieve best results and make classes more efficient.
Breathing while swimming
Breaststroke swimming can take place in several ways. classical technique performed like this - when you powerfully push off with your hands, the shoulder girdle is shown out of the water, the chin is pushed forward, and the swimmer takes a deep breath. After completing the inhalation, it is necessary to push the shoulders forward, lower the face and make the torso almost horizontal. Exhalation is done while the legs are in the working position.
There is also another technique where the face must be lowered into the water. You will achieve better results since the torso is located horizontally. To inhale, raise your head after the stroke. This is done along with extending the arms and moving the legs. Before kicking, you need to lower your face into the water and exhale. Exhalation is strong. This will enable you to row more efficiently. This type breaststroke has a feature - during swimming, the limbs act separately. First we row with our hands, and only then with our feet.
This technique is often used professional athletes. For example, Olympic athletes Vladimir Kossinsky, Nikolai Pankin, Georgy Prokopenko resorted to it.
A little about the butterfly style
When swimming with this style, breathing depends on the movement of the hands. It is better to inhale when you finish rowing: your arms move over the surface of the water, your shoulders are located at the highest point above its level.
We inhale like this:
- We unbend the neck when the head is located above the water.
- We try to inhale at the moment when the hands come out of the water.
- We immerse our face in it.
Attention! You need to inhale before your hands touch the water.
We exhale after inhalation, we continue to exhale during the rest of the movements.
In this style, you need to do 1 breath-exhalation for the entire cycle of hand movements.
Crawl on the back. Breathing technique
The peculiarity of this style is that you can breathe as you like. This is due to the fact that the head is not immersed in water. However, try to observe the rhythm of inhalations and exhalations.
In order to master any style of swimming, it is recommended that you first learn how to breathe correctly. This is not at all as simple as it might seem at first glance. You should try to develop proper breathing techniques for each swimming style. After some time, this skill can be brought to automatism - this will allow you to swim quickly and show excellent results.
