Everyone can learn to swim, but the older the age, the more difficult this process becomes. It is easier for a child to stay on the water, as he does not feel fear. An adult has to psychologically tune in and clearly go towards the goal. As in any business, the basics are important in swimming - this will help you learn all the important aspects. A shallow pond or pool is suitable for training. The main thing is that you can freely reach the bottom with your feet.
Learning stages- Breath. The key to success for a swimmer is proper breathing. Inhale and exhale through your mouth. The deeper you inhale, the better your body floats on the water. But filling your lungs with air to the limit is not worth it. This will create discomfort and interfere with swimming. For beginner swimmers there is a good exercise called "Bulbashki": get aground, take a deep breath, then lower yourself headlong into the water and exhale all the air. Repeat the action for two minutes without interruption, completely focusing on breathing;
- Learning to stay on the water. For those who want to quickly learn how to swim, the "Star" exercise is suitable. You need to breathe in as much air as possible, lower your face into the water and, forming an asterisk shape, spread your arms and legs. The main task is to stay on the surface of the water as long as possible. Do not raise your head above the water, because the pelvis and legs will immediately begin to sink into the water. This exercise not only trains the lungs, but helps to cope with fear. By doing it, a person realizes that the body can stay on the water even in a calm state. Fat lungs replace the rescue pillow;
- Learn to work with your feet. Correct footwork can help increase your swimming speed by 30%. Basic rules: keep the socks stretched out like a ballerina, and the blows should be biting. The more correct and faster the legs work, the faster the speed when swimming. To train your legs, you need to lean on the side of the pool or pier and learn to make quick, whipping movements. Many pools issue special "boards" for these purposes.
There are a few rules that beginner swimmers should be aware of:
- Rowing is a basic movement in any swimming style. When doing the stroke, make sure that the arm is bent at the elbow at 90 degrees, at the shoulder at 45. Keep the fingers squeezed together and constantly control this moment.
- Swing is a movement that swimmers make over the water when they swing their hand forward after a stroke, preparing for the next stroke. The execution technique is similar to the stroke. It must be remembered that when one hand is doing the stroke, the other is carrying it.
- Breathing while swimming - it is believed that you need to inhale during the stroke, turning your head towards the hand that performs the carry. Beginners are advised to keep their head above the water at all times until they are confident in their abilities.
The simplest style is dog swimming. Hands are held in front of them in a bent position, the distance between them should not exceed shoulder width. It is necessary, as it were, to rake water under yourself with your hands. Movements should not be frequent, but calm and rhythmic. Keep your head above water. Once you feel confident in action, begin to control your breathing.
You need to breathe through your nose, to make it easier to keep your head above the water, you can slightly inflate your cheeks. When you realize that you are good at swimming like a dog, try swimming with your chin down a little - this will relieve tension from your neck. Many people manage to master this style in just one day.
Difficult swimming styles
Crawl and backstroke are considered complex styles. Although backstroke is actually much easier physically and is usually used for relaxation between other styles. The main task is to overcome fear. You need to lie on the water with your back, throw your arms slightly away from the body and relax the muscles. To swim in this position, it is enough to make light movements with the legs up and down. It is better to master this style with an assistant.
The crawl is perfect for fast movement in the water. To do this, you need to alternately swing your hands over the water, raking it. It turns out that with each hand a circular motion is made, while the body should be turned towards the arm making the swing. At this time, the other shoulder and arm are lowered into the water.
In order to quickly learn to swim, you need to train for at least an hour every day. And in less than a month you will become a confident, agile and fast swimmer.
Swimming is a special kind of sport that is beneficial for almost all body systems. Swimming develops endurance, improves blood circulation, improves performance, strengthens the cardiovascular and respiratory systems, increases metabolic rate and promotes faster body fat burning. Swimming forms a lean, muscular figure as it engages all major muscle groups.
Learning to feel the water (preparatory exercises)
Let's take a look at the simplest ways to stay on the water, to feel your buoyancy, to understand the density of the water. These exercises will be useful for those who still do not know how to swim, even like a dog. Our task is to learn how to relax, since the water does not allow those who are overly stressed.
Float
This exercise will help you feel the body being pushed out by the water. All you need to do is go into the water up to your chest, breathe in as much air as possible, hold your breath, quickly squat down and clasp your legs bent at the knees, pressing your head to your knees.
In a few seconds, your body will float and your back will be on the surface of the water. When you feel that the air is running out, get to your feet, catch your breath and repeat another 8-10 times.
Jellyfish
Standing waist-deep in water, take a deep breath, hold your breath, and simply lie facedown on the water with your arms and legs relaxed.
Star on the back
The task is the same - at a shallow depth, inhale deeper and lie on the water, but now face up, throwing your arms and legs to the sides. The back is completely relaxed, the water holds itself, we do not make any effort. When you feel confident, try to take a horizontal position and just lie on your back with your arms at your sides.
Slip on the chest
Now your task is to feel that your legs are heavier than water. To do this, inhale deeper and squatting down to push off the bottom. Try to straighten your body, keeping your hands at the seams or pointing them with the arrow forward. The force of your push will help the body to rise and begin to move, however, soon you will feel the legs sinking down, bringing you into an upright position.
Back slide
For many, this exercise is easier than sliding on the chest, because it is easier to catch balance on the back, but otherwise everything is very similar. Take a deep breath, deflect the body back, push with your legs, fold your arms with an arrow, direct you forward and calmly move on your back. It is with this movement on the back that classic swimming training begins.
Learning to breathe correctly while swimming
Before you start learning swimming techniques, you need to learn how to breathe properly.
Competent swimming technique on the chest, that is, crawl, breaststroke and butterfly, implies complete immersion of the head in the water. Swimming like most swims, with your head sticking out above the surface of the water, is ineffective and simply wrong.
The first thing to learn is to breathe out under water. A very common mistake for beginners is to hold your breath while your face is underwater. For many, this happens purely by reflex, diving to puff out cheeks like a hamster and not breathe. Probably, in some cases in life it may come in handy, but not while swimming. Therefore, we repeat once again, one of the main rules is to learn how to properly exhale under water. It is better to hone this skill in shallow water and not during the swimming itself, but simply standing and lowering your face into the water.
We inhale through our mouth, lower our face into the water and begin to exhale slowly through our nose, open our eyes. The exhalation should take at least three seconds, after which we raise our chin up and forward, as when swimming with a butterfly or breast stroke, we raise our face out of the water in order to pat our eyes and let the water drain from the face itself.
Inhale again and repeat the exercise. In this case, it is important to hold onto the side of the pool in order to exclude the desire to wipe your face with your hands. Imagine that you are floating. It is necessary to take several consecutive inhalations and exhalations, lowering the head - to the exit, and raising - to inhale. The most important thing is calmness. We breathe out into the water, we do not wipe our face, even if at first you feel discomfort, it will go away in a maximum of two days.
Over time, you can get to more dynamic squats with an exhalation under the water. At one time - take a powerful breath and sit under the water, for two, three, four - release all the air under the water. Then quickly rise out of the water, immediately take another deep breath and immediately sit down under the water again to exhale. The main thing is not to hold your breath or exhale too sharply. It is important for you to learn how to take a deep and quick breath through your mouth, and then exhale slowly, smoothly and completely through your nose.
How to learn to swim in one day?
Let's take a look at one of the methods for quickly learning to swim.
1. Step one
Go into the water about waist-deep and face the shore. Then you need to immerse yourself in the water, lean forward and stretch your arms forward so that only your head remains above the water. Then we push off with our feet from the bottom so that the body moves forward and not up. Immediately, we rest our hands on the bottom, leaving our legs suspended.
We repeat the attempt, only we do not lean on the bottom immediately, but after a short pause after pushing with our feet. At the same time, we try to slip a little in the water. With each attempt, we try to slip in the water a little longer than the previous time. After a few tries, you should be able to glide longer and easier in the water before placing your hands on the bottom.
2. Step two
3. Step three
Add work by hand. There are different options, the easiest and most ergonomic way is like a dog, although this is not necessary, the main thing is that the trainee is comfortable.
That's all, you swam! Subsequently, the style can be changed as you like, this is at your discretion. The main thing is that you have learned to stay on the water and are no longer afraid of it.
The first thing that causes difficulties is the fear of water. Yuri Kudinov, three-time world champion in 25 km open water swimming, a participant in the Olympic Games, a swimming coach advises in such cases to start swimming in children's pools - "paddling pools". When you overcome your fear, gradually move into a deeper pool. The second thing that will not let you sink to the bottom is correct breathing. It is necessary to develop a breathing rhythm in the water: inhale-exhale. Special exercises help here. “The main problem is stiffness. A person is pinched and it turns out that he is fighting with himself, with water, and this creates additional difficulties for him. If you strain too much, the muscles become "heavier" and you sink even more, "says Kudinov. If you are afraid to swim, start by exercising in the part of the pool where you can stand and learn to breathe out into the water.
I'm afraid to get infected
It is impossible to become infected with urinary infections in the pool, since their pathogens die outside the body, especially in disinfected water. But foot fungus is a real danger, especially if you walk barefoot, sit on a bench with your naked body and use the things of other visitors. In other cases, you risk less than when you wear slippers at a party. If you are very afraid, you can use antifungal agents after training.
I don't want to wet my head
The head is lowered into the water so that the body position is horizontal, that is, it is easier to swim, and the neck and back muscles are not overstrained or pinched. Of course, you can swim with your head proudly raised above the surface of the water, but try to learn how to swim correctly.
Reasons why beginner swimmers keep their heads above the water:
- Too lazy to dry your hair or get a terrible cold when you go outside with a damp head
Decision: if there is no dryer in the pool or it is weak, it is better to wear your own hairdryer. But even with an underdried head, you will not be overcooled if.
- Poor eyesight, no swimming goggles
Decision: Swimming goggles can be used for starting (they have small lenses, they can cause discomfort during prolonged swimming, they are used by professionals), training (wide lenses, comfortable fit) and half masks. If you are an amateur, go for workout and half masks. If possible, try it on. The glasses should fit snugly on the face, but not press. The seal is most often made of silicone - it is sealed and does not cause damage.
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For those with vision problems, there are swimming goggles with diopters, however, they are somewhat more expensive than standard models. If your glasses fog up, you can buy an anti-fog spray (costs a few hundred rubles) or just lick the inside of your glasses. If you wear contact lenses, you can swim in them.
- It's hard to breathe
To learn how to breathe out into water, do a few exercises:
- Standing waist-deep in pool water, lower your face into the water, exhale all the air through your mouth, lift your face out of the water, inhale. Repeat 10-15 times.
- Squat in the water: dip under the water, exhale with your mouth, rise above the water and inhale again.
- Try breathing out into water as you move. Swim breaststroke with your head up, but exhale into the water through your mouth. The main thing is not to hold your breath. Inhale through your mouth, exhale smoothly into the water, if the air runs out - raise your head.
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Why is swimming good for you?
With a minimum load on the joints, swimming "includes" most muscle groups, trains the heart, develops flexibility, strength, endurance and - practically has no contraindications. You can learn to swim at any age. Nevertheless, even those who want to glide gracefully on the water put off going to the pool for months, and most of those who nevertheless decide to bathe vertically on the paths or stand idle at the side. It is not difficult to learn how to swim if you want: the network is full of video tutorials and tutorials, and a month of group lessons with a coach costs about a month and a half of swimming without a coach. What excuses keep you from going out on the water?
An alternative to swimming - water fitness
In addition to traditional swimming, for example, water aerobics, aquadymnastics or aqua cycling are popular. The first two activities are similar to each other, but in aquadynamics classes the load is less and there are fewer contraindications. Besides, you don't have to put your head in the water. Aquacycling is fun for those who love the pool and exercise equipment: you pedal in the water. These types of fitness are designed to train specific muscle groups or body capabilities (endurance, flexibility), while swimming involves “pumping” the whole body.
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Courtesy of Gary Hall Sr., 10-time world record holder, 3-time Olympic champion, flag bearer of the 1976 US Olympic Games and co-founder of The Race Club.
Translator Svetlana Leshchenko
During crawl swimming, the positions of minimum frontal resistance do not have to be related to positions of maximum driving force.
Head position is only part of this conflict. When the head is in line with the body and the spine is well extended, the water provides minimal frontal resistance. However, in order to maximize the power of the underwater pull-up phase, the lower back should be slightly arched, resulting in a head-up.
Given some of our crawl movements, such as the underwater part of the pull-up, we have to choose between more power and position for less drag and often find a compromise between the two. But this is not the case with head position.
Due to the exponential relationship between frontal drag and speed, the most important time to obtain the minimum drag coefficient is when our body moves fastest in a cycle. This happens exactly when one hand starts entering the water. It is at this point that it is very important that the head is at the bottom.
When our hands enter the water, when we lower our heads down, two useful events occur. First, the head shock wave travels over the top of our head, by and large, plunging our head completely under water for a moment. There is less resistance under water than on the surface. Secondly, our body straightens more, creating a better shape for a quick forward throw.
Elite bunnies such as Michael Phelps, Sun Yang and Katie Ledecky, with their heads lowered correctly after inhaling, create a tangible impulse in speed, accompanied by a strong kick, propelling forward. It is easier to do this with a lower stroke rate in the hip or hybrid crawl than with a higher stroke rate in the shoulder crawl. However, it works with any crawl technique.
When the palm is underwater about one foot (31 cm) in front of the shoulder and begins the advance phase of the pull-up (where the arm begins to move backward), the body must slightly reshape in order to increase power. No one can maximize the strength of the underwater pull-up movement without arching the lower back, which also results in a slight head lift and is similar to a bar pull.
If it were possible to see the movement of the elite rabbit's spine as it moves in the pool, then you would see a shift from the relatively straight spine to the spine that is slightly arched in the lower part with each hand stroke over and over again. This movement allows the swimmer to take advantage of both the power-producing position and the position of minimum frontal resistance.
The real question is this: if swimming with your head down helps you to move quickly in the water, why then does everyone swim with your head up? The answer is simple - protection while swimming.
On a crowded track during training or during a frantic race at the start of a triathlon, swimmers are cautious and look forward to avoid unnecessary collision. In a crowded pool, be the first on the lane or swim with a 10-second delay behind, stay to the right and pray, but keep your head underwater. When you are competing and have a personal lane, or when you have determined your position in open water, there is no excuse. Lower your head down as your palm enters the water and enjoy the momentum.
Watch the video on head position in the rabbit:
Forever yours on sail
Gary Hall Sr.