While sailing. Swimming in the pool for weight loss. Posture gets better

In order to be healthy, you need to play sports. But which sport to choose so that it is suitable for the whole family. Swimming is the best. Even those people who have had injuries or problems with the spine can do it. It is not necessary to know what styles of swimming are there in order to attend classes without individual work with a trainer. It is enough to be able to stay on the water. Also, the advantages of swimming include the absence of stress on the joints during class. Swimming is good for pregnant women. In addition to the fact that practicing this sport strengthens physical health, they have a positive effect on the emotional state and restore nervous system. It doesn't matter if you are a professional and know all styles of swimming or just visit the pool - the benefits for the body are the same.

Children and swimming

At what age can a child learn to swim? In the sports sections are accepted from the age of 6. However, parents can teach swimming from the first days. True, they should not do this in the form of training. It is necessary to accustom to water in the form of a game. Many children are afraid of water. This can be explained by a number of reasons. Maybe the first contact with water was unpleasant (too cold or excessively hot) or the baby took a sip of water, which caused discomfort. Maybe he just got shampoo in his eyes and it irritated him. There are situations when a child initially took a bath with pleasure, and then suddenly began to be afraid of water. In this case, you need to remember from what moment this fear appeared, and understand its cause. At this age, children should become familiar with the properties that water has.

After a year, you can teach your child to swim. And you need to start with the ability to keep your body on the water in a horizontal position. By the way, the use of a circle for swimming is not desirable. After all, the child cannot, being in a circle, take a horizontal position. And when the habit of swimming vertically is developed, teaching to stay on the water horizontally will become much more difficult, not to mention the dangers of using this swimming facility. It is better to use sleeves or collars.

After the child learns to float, you can show how the arms and legs should work. However, there is no need to delve too deeply into the theory. He does not need to know that there is a freestyle swimming or a butterfly. If you plan to send your child to the sports section, then the coach will take care of this. Otherwise, the child will be satisfied with the skills that he will receive on his own. Already in sports section the coach will talk about what styles of swimming exist.

Swimming for adults

If you have been in the sports section, then you yourself know how to organize a workout. If you do not have such experience, then it is better to work with a trainer for the first lessons. He will teach you how to properly distribute the load during the lesson, talk about proper breathing and swimming technique. Depending on the purpose of your classes, the instructor will tell you which style is better to swim and how much time you need to devote to training. He will also teach you how to choose the optimal pace of work just for you. After all, training at a slow pace may not give the desired results, and an excessively high pace is not good for health. This issue should be taken especially seriously by people who decide to visit the pool in order to lose weight. Yes, and the choice of style must be approached with particular scrupulousness. The crawl style of swimming, for example, requires a lot of energy and is therefore effective in getting rid of excess calories.

Swimming lessons are indispensable for people who are recovering from injuries. After all, almost all other physical exercise such category of people are prohibited. Swimming is also good for pregnant women. True, the style of swimming during the lesson must be chosen based on the purpose of visiting the swimming pool.

Swimming styles

Regardless of which one you choose, all muscles will be toned and beautifully shaped. Going swimming, you will not only put your physical shape in order, but also prolong your life. There are different styles of swimming.

Breaststroke

No wonder we consider the very first breaststroke. This swimming style is most common among people who are not swimmers. This is due to the fact that the first thing a person is taught to stay on the water. Then, in this position, you need to try to overcome distances. If we slightly correct the movements of the arms and legs, then we get a breaststroke - a style of swimming, during which the movements of the arms and legs should be symmetrical. At

You should start training with footwork. They resemble the work of a frog's paws while swimming. At the same time, there should be a foam board in your hands. If the child is well kept on the water, then the board can not be used. The arms should be extended forward and the head down.

Bras is the slowest of all. This style of swimming is still very popular. After all, if it is necessary to overcome a long distance or view the space under water, then it is they who need to swim.

Crawl

The crawl is the fastest swimming style. However, in this case there are significant energy losses. Therefore, it will be very difficult to overcome a long distance. Freestyle swimming, in terms of coordination, is somewhat more difficult than breaststroke. A person floats, as in the previous case, on his stomach. Although the arms and legs work simultaneously, the direction of movement is different. The legs perform up and down movements, and the arms at this time carry out strokes along the body.

You need to start freestyle swimming lessons with theory. A young athlete must first learn to work with his feet. For this purpose, foam boards are used. With his hands, the child holds on to the board or side of the pool, and with his feet he moves up and down. Only after the swimmer learns to work with his feet, you need to connect the work of the hands. During freestyle swimming, the muscles of the back and chest are involved.

There is even a series that covers the life story of a swimmer who got injured, returned to his hometown and began to train children. The title of the film is "The Shell-shocked, or Freestyle Swimming".

Butterfly

This style is as complex as its name is beautiful. During swimming, the athlete really resembles a butterfly. However, in terms of physical activity, this is the most difficult style. The swimmer's arms and legs move at the same time. Hand movements are synchronous. They do rowing. But the movements of the legs resemble the movements of the tail of a mythical mermaid.

This style forces almost all the muscles of the shoulder girdle to work. In addition, during butterfly swimming, your muscles become more resilient and strong.

As in other styles, training should begin with footwork. The swimmer must have a special board in his hands, and he must carry out wave-like movements with his feet. At the next stage, you need to connect the work of the hands and breathe correctly.

Backstroke

This style is ideal for people suffering from back problems. It is neither fast nor slow. The movements of the arms and legs are similar to those of freestyle swimming. The only difference from the front crawl is that the swimmer is on his back.

You can train both with the use of additional swimming facilities, and without them. On the back, the child swims, working only with his feet. Since swimming on the back is usually studied after mastering the freestyle, young athlete familiar with the nature of the movement of the legs. Therefore, almost immediately you can connect the work of the hands.

When swimming on your back, the latissimus dorsi performs the main work. The muscles of the back of the thigh are also involved.

Breathing while swimming should be calm. Regardless of the style, inhalation is carried out above the water, and exhalation into the water. In addition, the swimmer must know that inhalation must be done 2 times faster than exhalation. In order to learn how to breathe correctly, it will take some time and considerable patience. There is a whole range of exercises for the formation of proper breathing while swimming.

In what order children should be taught different styles, there is no consensus. Many start with the breaststroke and end with the dolphin. However, this is for the coach to decide.

Meals while swimming

When swimming, you need to monitor your diet. Since exercising in the pool requires a lot of energy, you need to take care of replenishing it. And the body receives it as a result of the breakdown of fats and carbohydrates. This does not mean that the body does not need protein. Their role in the body is the construction of muscle tissues and their restoration. If there are not enough fats and carbohydrates in the diet, then the body begins to break down proteins. Roughly speaking, there is a burning process muscle tissue. This should be avoided.

Before heading to the swimming pool, you can eat foods that contain slow carbohydrates. Thus, the body will receive a sufficiently large supply of energy that will be needed during training. In order for the muscles not to suffer during intense training, it is necessary to eat foods containing protein before training, in addition to carbohydrate foods. But with the amount of fat you need to be careful. Their norm should not exceed 5 grams. And be sure to adhere to the water regime. After all, dehydration will negatively affect the state of the body as a whole.

The diet depends on how intense the workout will be. You need to eat about 2 hours before training.

Do you want to get a charge of positive emotions? Then you go to the pool

Swimming has many benefits. Firstly, the whole family can play in the pool. Secondly, these activities bring not only health benefits, but also pleasure. After all, not everyone enjoys intense load. And in the water, fatigue is practically not felt. Swimming in the pool is a great cardio workout. And there is no other sport where the phase of work and rest is constantly changing. During the lesson, it is better to use different styles of swimming. The pool has the most comfortable conditions for maintaining physical fitness in order.

Children especially like to visit the pool. Try to get them to exercise. And they will go to the pool with pleasure. The main thing is not to turn a visit to the pool into intense workout. Let them choose free style swimming and enjoy the resulting emotions.

The problem with teaching adults is that they can always say no if they are asked to do something that makes them feel uncomfortable. Many instructors teach adults the same way they teach children. However, unlike children, adults have a sense of abstract perception and have developed motor skills of movement. Drop doubts and they will learn faster. Swimming is like dancing. You need to know the right moves. You must be right about what you are doing and know how to do it right. Below you will find recommendations on how to learn how to move correctly and how to learn how to relate to swimming correctly. In principle, you can learn all this without water: in the bath or in the hot tub.

Steps

Learn to breathe while swimming

Buy good glasses that won't leak. Nothing ruins a swim like water getting in your eyes.

Stand in the shower, sit in the water and try them out. Slightly adjust the glasses, and the water will not flow into them.

Try diving into the water with goggles on.

Breathe through your nose, exhale properly. Exhale underwater, breathe through your mouth above water.
Learn to inhale air while being close to water. This will take time and effort from you.
Exhale through your nose so that water does not get into it. Water entering the nose bakes. If you can't, buy a nose clip.
Learn to count to ten while your face is underwater and exhale slowly through your nose. Breathe out when you are underwater.
Relax by raising your mouth above the water and breathe while your face is in the water. You won't die. Even if some water gets into your mouth, you won't die. Spit it out. We, like dolphins, have a throat designed in such a way that water does not enter the lungs.

Learn to be on the surface of the water

It is important to be able to relax while swimming. Proper breathing, body position and movement help to relax.

You must know a little about water.
- Fill a cup of water and dip the needle into it. This will only work if you carefully and slowly place the needle into the cup. It works with needles, people and ships the way water pushes out. Objects push each other if the object is not very heavy relative to the water area in which it is located. Remember Archimedes! Therefore, the needle floats and sinks, exposing one end first.
Learn to distribute your body over the maximum amount of water so that the water holds you like a boat. Remember what happens to the needle when its end is first lowered into the cup. Without proper body control, the feet act as the end of the needle!
- Start with the bed. Imagine that you are in the water. Think of your body like a swing. You can do this because your center of buoyancy, the point in your body that wants to float, and your center of gravity, the point in your body that wants to dive, are close together. The center of buoyancy is in the chest because the air is in the lungs. The center of gravity is in the hip area, which allows the feet to act as the end of the needle when you are going to swim.
- To balance this swing, look down, spread your arms like Superman while flying, and swing your arms. In almost all swimming styles, one arm is extended and the other is at the face in order to maintain the correct position of the body. To go like a stone to the bottom, raise your head and stop waving your arms, exhale. Gravity will win.
Practice on a bed or on the floor.
- Rock your body slightly from side to side and turn your head to the side so you can breathe. This is the position for swimming on your back. Stretch your arms to the sides and wave your arms, palms down, moving your hands away from your hips.
- Next, move your legs like scissors up and down slowly. This is the basic movement when swimming on your back or on your stomach. When you do the same in the water, you also work with your knees. Practice the scissors movement while sitting in a chair, bend your knees and point your toes. This will keep you on the water by lifting your hips and legs. Keep your balance.

Feel the movement of the water

Learn to wave your hands

Prepare to be wet

Learn to love water

Try to slowly sink into the water until you reach the bottom with your feet. The head is above the water.

Hold on to the wall and dive headlong into the water and come up, exhaling air. Always exhale through your mouth underwater.

When you're ready, stop holding onto the wall. Push off the bottom with your feet. Row your arms and swing.

Where it's easy to stand, push off the wall in correct position body, make a few strokes, put your face under the water, row a little, then stand up.

Play in the water. Relax and tense up, then move on to long swims. You have to get used to the fact that the face is under water and the body is stretched out. You can use auxiliary buoyancy aids if you are afraid to dive into the water. You can swim underwater for a while before resurfacing. Over time, you will become more experienced. Experience comes with time. Don't give up. Every person experiences moments like this. Your first reaction in the water should be to stretch out on the surface, paddle, swing, breathe and relax. Don't try to climb the invisible stairs.

Feel freedom as you move

Move your legs, emerge from under the water and move your legs further. Swim 5-10 meters with your face submerged, exhaling into the water. Do it where you can reach the bottom. Once you feel confident on the surface of the water, depth will no longer be a problem. You will always be on the surface. Ideally, if you do this without an auxiliary floating device.

So, with your arms outstretched forward, you row, take a few breaths.

Then roll over on your back, continue to row your arms to the side. Stay on the surface of the water without moving forward. Relax and keep swimming, counting to thirty. This way you will learn to control your movements and feel more confident.
- It is important to learn how to swim on your back. It is better to roll over on your back instead of standing still. This is how you prepare for training. Don't expect it to be easy and don't expect quick results. It takes time.

During the voyage, the entire musculoskeletal system. What muscles work when swimming and how to develop muscles? This type sports can be considered ideal for keeping the body in excellent physical shape. Swimmers almost always have perfect posture and well-developed heart muscle and the cardiovascular system as a whole. And this is a big plus for swimming.

What are the benefits of swimming

Swimming is recommended by doctors to almost all patients who want to put their health in order. Before understanding which muscle groups work when swimming, it is necessary to consider the health benefits of this sport.

Being in the pool perfectly supports blood circulation and increases lung capacity. Swimming is practically the only kind a sport that makes all kinds of muscles work. Also, swimmers almost never have problems with the digestive system.

With regular training, a person’s endurance increases, increases, and the body is always in good shape and toned. And it doesn't matter where the person swims. The question: what muscles work with can be answered unambiguously. The pool works the same muscle groups, as when swimming in the sea.

Muscles that work in swimmers

When a person swims, one or another muscle group alternately works for him. This sport is built on the weakening and tension of the muscles, so their strengthening occurs constantly.

What muscles work when swimming? First of all, the muscles of the legs. During regular visits to the pool, the volume of the hips decreases and the muscles in general are strengthened. Also, during the movement, the muscles of the arms, forearm and shoulder are constantly working. Gradually, a person begins to increase shoulder girdle. In men, the figure becomes more courageous.

Do not forget that each chosen style affects individual muscle groups. Therefore, if a person decides to strengthen a certain muscle group, he must carefully choose which one is right for him.

Existing styles and muscles involved

So, what muscles work when swimming, depending on the style?

When choosing a freestyle style, the muscles of the arms and the latissimus dorsi primarily work.
If the front crawl is closer to the athlete, then almost all muscles will be involved, however, the shoulder girdle works the most.
When swimming crawl on the back of a person, the most involved latissimus dorsi back.
Butterfly makes all the muscles of the legs, arms work actively, and the press actively swings in a person.
Particularly useful. Which muscles work with this style of swimming? If a swimmer chooses a breaststroke, his back muscles are actively working. The rhomboid, trapezoid and latissimus dorsi muscles develop especially well.

Choosing a style that suits a particular athlete is very important. However, doctors strongly recommend alternating the styles used. Thus, you can not only gradually strengthen the entire body, but also improve your health. In addition, when alternating styles, you can allow the body to rest a little while moving.

Shape change with regular exercise

As soon as a person began to play sports in order to improve his figure, he immediately asks himself the question: what muscles work when swimming? In fact, you should not flatter yourself and expect a quick result even with regular training.

At constant loads muscle mass will grow very slowly. Moreover, a person will never be able to achieve such results as in classes, for example, powerlifting or weightlifting. But his adipose tissue will practically disappear and the figure will be athletic and "dried".

It is worth remembering that when swimming, the so-called triangular figure is formed. Reach her in gym will not work, so professional swimmers are noticeable immediately.

Also, do not expect a pumped-up press, chest and triceps. Such muscles develop only when power loads and practically do not work when swimming. If you want to achieve just such a figure, you need to additionally train in gym. By the way, combined physical activity has a positive effect on human health.

There are many questions about swimming. And this is not unreasonable. There are so many things to know and consider when swimming, and that's before you've even left the pool! When swimming in open water, there are even more questions! How to swim in open water? We have prepared 11 of the most FAQ and answers to them.

Let's figure it out.

Kick or don't kick

TO BEAT OR NOT TO BEAT?

Just in case, kick - a kick on the water.
So, there is only one answer - kick! While footwork can only provide 10% general movement in front crawl during open water swimming, must still be present for three highlights swimming:

swimming pace;
balance in the water;
Keep afloat.

Finally, the downward movement of your foot is the force that actually helps lift your body higher to the surface of the water. A weak and insufficient amplitude blow will lead to lowering the legs lower under the water, which will create excessive resistance when moving the whole body forward.

Do you work with your feet? Yes - work!

How often to look around

Don't lean too far out of the water to look around and look around often. Depending on the conditions of the swim, look around every second or fourth stroke. Don't rely on the people floating next to you to sail to the buoy in a straight line.

So look around often to sail efficiently and productively.

How often to breathe

This will allow you to have a sufficient supply of air in case of an unforeseen situation (an opponent hit, dragged an opponent under water, someone sneaks ahead of you, a wave covered you). Always breathe facing the shore and the back of your head to the waves;
This pace creates a rhythmic and even rhythm of breathing. One second inhale and one second exhale. Just like you breathe on dry land.

If you still can't train in open water, here are a few simple things you can focus on to prepare yourself for an open water race:

Use the metronome to work on the stroke rhythm. Try to keep the number of strokes per pool the same for long pool swims. In open water, pace is everything.
Train your gaze in the pool. Especially when you are tired and the hardest sets are coming. This is how you will swim in open water. There will be the same fatigue, but you will have to look around.
Practice breathing. Without constant breath control, especially in a dynamic environment open water the performance level drops significantly.

Whether to rotate the body and how much

Yes! it is the basis of the stroke, connecting and synchronizing the movements of the upper and lower parts of the body. Imagine a pendulum swinging from side to side. With constant and uniform movement. Without pauses and changes in amplitude. This is exactly how you should rotate.

Be careful to rotate with your shoulders, not your hips. Also make sure that both shoulders and hips are involved in the rotation as a whole.

Do I need to warm up and how

It is important regardless of whether it is open water or training in the pool. This good rule, warm up the body before any physical activity and in swimming there are no exceptions. If the start rules allow, go into the water and swim to the nearest warm-up buoy. This will help to warm up the muscles, and will also allow you to understand how the track will be visible after the first buoy. Knowing the course can be invaluable as it gives you the confidence to know what physical landmarks to look for once you have reached the buoy. This knowledge is of great help when navigating the track.

If the start rules do not allow you to get into the water before the start of the race, prepare a rubber expander with you, by tying it to a fence / tree / pole, you can work out all the phases of the stroke, as in the video:

This creates a neuromuscular connection comparable to how you would swim when you hit the water.

Is it possible to draft

Drafting (the ability to stay behind or to the side of the lead swimmer in order to take advantage of the turbulence created behind them) behind the swimmer is quite a real thing and allows you to take advantage of the reduction in water resistance if someone is swimming in front of you.

While the benefits of drafting seem undeniable, the sad truth is that you will have a hard time finding an effective swimmer. Very often, the one who goes ahead can be either much stronger than you, or vice versa. In this case, drafting is ineffective. Another problem could be that by hanging at the swimmer's legs you are trusting the swimmer's navigation, which is pretty silly. You don't know any experience or skills ahead of the swimmer, and of course you don't want to row the whole distance in the wrong direction in an attempt to save 5-10% of your strength.

Still interested in drafting?

If you decide to sail in a group or for someone alone, you should know the following. To conserve energy through drafting, you need to swim 1 meter behind the athlete or collection when your eye level is about the same as the berer of the person you are drafting. We recommend swimming with your feet, as this way you are less likely to be noticed. And then, with less probability, the swimmer in front of you will want to break away from you.

When swimming with your feet, keep your distance so as not to catch your hands on the legs of another athlete. Ideally, swim as close as possible. You can navigate close whether you are swimming or not by the number of bubbles from the athlete's legs. More bubbles - you are closer, less bubbles - you are farther. The bubbles are completely gone - you need to succumb! It takes practice and patience, but is effective way conservation of energy.

Whether to pee while swimming

Depends on you. If you really feel like it (and you can write while swimming) - please, this is absolutely normal. It's hard for some people, but when nature calls... or you realize that you have a cycling triathlon ahead of you... Just make sure, please, that no one is around.