Water and swim in time. How to learn to swim correctly: tips from experienced swimmers. Crawl on the back. Breathing technique

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.

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 are considered an effective way to release 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.

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.

Swimming is a unique sport that everyone can practice, regardless of age and health status. In most cases, swimming in the pool, even at the amateur level, acts as an effective method of prevention and even treatment of many diseases.

When compared to other types of aerobic training, in which the body faces air resistance, this discipline will have the greatest effectiveness. Water, as an external medium, resists movement 12 times more than air. The load is carried out immediately on the whole body.

11 reasons why you should visit the pool

Swimming in the pool leads to the improvement of the whole organism, such activities improve mood and contribute to the formation of a beautiful physique. Let's take a look at the top 11 reasons why you should swim:

1. Improved muscle tone

During swimming, all muscle groups are worked out, since the participation of each muscle is necessary to maintain the body on the surface of the water. Level physical activity depends on the type of swimming chosen, whether it be breaststroke, front crawl or butterfly.

The load received during training contributes to an increase not only in strength, but also in the endurance of muscle tissues.
Pool training is the best way restore a lost shape or acquire a developed muscular corset without putting a load on the joints and intervertebral discs.
Efforts made during classes in the pool are safer than in the gym, since the water cools the body, and the alternating tension and relaxation of the muscles leads to a decrease in the degree of fatigue.

2. Development of mobility of the spine and joints

During swimming, unlike other sports, there is no load on the joints, and the likelihood of injury is reduced. When exercising in the pool, they are in constant motion, due to which their mobility and elasticity develop. Hand movements contribute to the development of the elbow and shoulder elements, and when rowing with the legs, the joints of the knees and hips.

Swimming is effective method treatment of joint diseases of various etiologies. Training is recommended for people with:

coxarthrosis (inflammation of the hip joint);
arthritis of the shoulder joint;
arthrosis of the knee joint;
violations of the mobility of the patella;
atrophy of the muscles of the lower leg and byrd.

3. Improve the condition of the spine

Swimming is of particular benefit to the spine, since during exercise the entire load is removed from the spinal column, due to which the vertebrae fall into place.

With the help of swimming, numerous dystrophic and degenerative changes are treated.
The curvature of the spinal column of mild and moderate severity can be corrected.
An effective method of treatment and prevention of scoliosis, kyphosis and lordosis.

Water supports the body, due to which the compression phenomena become less pronounced. Compressed intervertebral discs and their roots (hernias of the spine) are released, due to which people with osteochondrosis of the cervical or thoracic, after swimming, they feel a significant improvement in their condition and slight dizziness - this means that oxygen transport has resumed in the body.

4. Getting rid of excess weight

This is the most effective form in terms of fat burning. sports activities allowing you to quickly lose excess weight and form an athletic figure. The peculiarity of training is that the body in the water (both in the sea and in the pool) is forced to produce more heat in order to maintain the optimum temperature.

Intensive energy consumption is the main tool leading to weight loss. Scientists have calculated that each of the swimming styles has a specific energy expenditure per 10 minutes:

breaststroke - up to 60 calories;
on the back - up to 80 calories;
crawl - up to 100 calories;
butterfly - up to 150 calories.

Water produces a massage effect on the body, eliminating cellulite and loose skin. In order for muscle growth to be effective and weight loss intense, it is necessary to conduct systematic training (2-3 sessions per week). Swimming styles should be alternated, constantly maintaining the body on the surface of the water.

5. Recovery from injuries

Being in the water for a long time increases the ability of the muscles to stay in good shape for a long time without the risk of overexertion. Therefore, swimming is chosen for the integrated development of the ligamentous and muscular system and in the form of a tool that allows you to recover as quickly as possible after an injury.

The peculiarity lies in the fact that during classes in the pool, muscles, ligaments and joints remain involved, but the load on them is minimal. This condition allows you to restore the functions of injured limbs or ligamentous nodes. This type sport is used as a restorative method, which is included in the practice of physiotherapy exercises.

6. Strengthen the cardiovascular system

Swimming has great benefits for the work of the heart and the entire vascular system. During exercise, the body occupies an almost horizontal position, due to which it is much easier for the heart muscle to distill liquid tissue through the circulatory system. In the pool, the load on the heart valves increases, which causes effective workout organ.

The heart muscle becomes stronger, the volume of blood pushed out by the organ to the periphery increases. A swimmer's heart can contract up to 200 beats per minute, increasing the volume of blood pumped from 4 liters per minute to 40. This resource will better supply oxygen to the entire body, improving the nutrition of every cell of the body.
Systematic training leads to a significant decrease in heart rate (in professional swimmers, the pulse is 40-60 beats per minute). This dynamics is due to an increase in the power of the heart muscle, pushing out more blood - its activity becomes more efficient. The heart with a reduced frequency of contractions during the rest period wears out less. For this reason, swimming is prescribed as a physiotherapy treatment for hypertension.
Training develops endurance by increasing the volume of blood mass, which is accompanied by a decrease in fatigue, the disappearance of shortness of breath and dizziness during high-intensity exercise.
Swimming has a positive effect on work internal organs. Therefore, it is prescribed to combat varicose veins, hemorrhoids, heart failure, etc.

7. Improving the functioning of the respiratory system

Swimming is required a large number air, which in swimmers is coordinated with the movements of the arms and legs and is the main driving tool. For this reason, the lung capacity of swimmers, even at a non-professional level, is significantly higher than that of people who do not have water sports sports relationship.

The pressure of the water on the lungs forces the air out completely and rapidly, making it difficult to inhale. This leads to the development pectoral muscles and muscles responsible for the movement of the chest.
Since it is necessary to inhale the air as strongly as possible, the lungs of swimmers are fully developed, while in ordinary people they remain unused by 20-25%.
Deep chest breathing forms a large lung volume, which can reach five liters. This fact allows you to increase endurance and prevent many respiratory diseases. In the course of systematic training, the vital volume of the lungs and their functionality increase.

8. Balancing the work of the nervous system

Swimming has a positive effect on the flow of nerve impulses in the body, balancing the processes of inhibition and excitation. Any water activities, including water polo, synchronized swimming, water aerobics or even swimming with fins is the best tool to strengthen the nerves.

Water relaxes, calms, relieves mental stress.
It has a positive effect on the course of mental processes in children, improving memory and attention. This sport disciplines, brings up responsibility and forms strength of mind.
It has a therapeutic effect in depressive conditions, insomnia, anxiety and phobias.
It is an effective prevention of cerebral palsy, nervous tic, Parkinson's disease.
Improves vision, promotes formation Have a good mood, increases vitality and, as psychologists have proven, develops self-confidence.

9. Strengthening the immune defense

Water treatments are an effective hardening tool that helps strengthen the immune system. Scientists have proven that if you swim in the pool in the morning, the risk of developing various viral diseases is reduced by 10 times. To improve health, any type of swimming is suitable, the main thing is to follow the regimen and visit the pool regularly.

Improves the barrier properties of the body, increasing its resistance to pathogenic environment.
Reduces the risk of developing inflammatory processes of the genitourinary system of infectious etiology, both in men and women.
It is a good prevention of prostatitis, cystitis, urethritis, vulvovaginitis.

10. Reducing the impact of stress on the body

During swimming, the body increases the production of endorphins (hormones responsible for positive mood and good health). Going to the pool relieves not only physical, but also psychological fatigue, which is why psychologists recommend swimming after a hard day's work. After working out for 30 minutes, you can notice an increase in vitality and a decrease in internal stress.