The problem in learning adult people is that they can always say no if they are asked to do anything, from what they will feel awkward. Many instructors teach adults as well as children. However, in contrast to children in adults there is a feeling of abstract perception and they have a motion motility. Doubt doubts, and they will learn faster. Swimming like dance. Need to know the right movements. You must correctly treat what you are doing and know how it is done correctly. Below you will find recommendations, how to learn how to move correctly and how to learn how to relate to swimming. In principle, all this can you learn without water: in the bathroom or in the hot tub.
Steps
Learn to breathe during swimming
- Breathe nose, exhale correctly. Under water exhale, breathe over the water.
- Learn to breathe air while being close to the water. It will require you time and effort.
- Exhale through the nose so that the water does not get into it. Water in the nose bake. If you do not work, buy a nasal clip.
- Learn to count to ten, when the face is under water and slowly exhale the nose. Exhausted when you are under water.
- Relax, raising your mouth over the water, and breathe while the face is in the water. You will not die. Even if a little water falls into the mouth, you will not die. Split. We, like those of dolphins, is arranged in such a way that the water does not fall into the lungs.
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You should know a little about the water.
- Fill the cup of water and lower the needle into it. It will work only if you carefully and slowly put the needle into a cup. It works with needles, people and ships as water pushes. Items pushed each other if the subject is not much severe relative to the water space in which it is located. Remember Archimedes! Therefore, the needle floats and sinks, putting one end first.
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Learn to distribute your body on the maximum water space so that the water keeps you like a boat. Recall what happens to the needle when it is at first a cup lower her end. Without properly controlling the body, the feet act as the end of the needle!
- Start off the bed. Imagine that you are in the water. Think of your body as a swing. You can do that, because your buoyancy center, the point in your body, which wants to swim and the center of gravity, the point in your body that wants to dive, are close to each other. The buoyancy center is in the chest because the air is in the lungs. The center of gravity is located in the hip area, which gives the opportunity of the steps to act as the end of the needle when you are going to swim.
- To keep the equilibrium of such swimming swings, look down, straighten your hands like Superman during the flight and make crawled hands. In almost all styles of swimming, one hand is stripped, and the other is at the face in order to keep the right position of the body. To go a stone on the bottom, lift your head and stop producing crawled hands, exhale. The strength of gravity will win.
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Practice on the bed or on the floor.
- Slightly shake the body from side to the side and turn your head to the side so that you can breathe. This is a position in order to sail on the back. Pull your hands on the sides and machine with hands, palm down, pushing your hands from the hips.
- Next, move your legs as the scissors top and down slowly. This is the main movement while swimming on the back or on the stomach. When you do the same in the water, you are also working with your knees. Practice the movement of the scissors sitting in the chair, bend the legs in the knees and pull out the socks. So you hold onto the water, raising the hips and legs. Keep equilibrium.
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Try to slowly dive into the water until you get the bottom. Head is over the water.
Hold onto the wall and immerse yourself with your head under water and dance, exhausted air. Always exhale through the mouth under water.
When you are ready, stop holding the wall. Throw off from the bottom of the legs. Hands with your arms and make waves.
Where it is easy to stand, push out from the wall in the right position of the body, make a few cramped, lower your face under the water, haul a little, then stand up.
Play in water. Relax and strain, then go to long swims. You must get used to the fact that the face is under water, and the body is elongated. You can use the auxiliary floating facilities if you are afraid to dive into the water. You can swim a little under water before you snap. Over time, you will become more experienced. Experience comes with time. Do not lower your hands. Each person is experiencing similar moments. Your first reaction in water should be stretched on the surface, row, do crayons, breathe and relax. Do not try to climb the invisible stairs.
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Then turn on the back, keep riding your hands to the side. Stay on the surface of the water, without moving forward. Relax and continue sailing, counting to thirty. So you will learn to control your movements and you will feel more confident.
- It is important to learn to swim on the back. It is better to turn over to your back instead of standing still. So you prepare for training. Do not wait, it will be easy and do not expect quick results. It takes time.
Buy good glasses that will not leak. Nothing will spoil the swimming like water falling into the eyes.
Become in the shower, sit down in the water and try them. Remember glasses a little, and water will not fall in them.
Try to plunge into the water in the glasses.
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 helps to relax.
Feel the movement of water
Learn to make cramped hands
Get ready for what you wet
Learn to love water
Feel freedom while movements
Move your legs, sleep from under the water and move your feet on. Sweep 5-10 meters with immersed in the water, exhausted in water. Do it where you can get bottom. After you feel confident on the surface of the water, the depth will not be a problem. You will always be on the surface. Ideal if you do it without auxiliary floating device.
So, with your hands stretched forward, you make several breaths.
Brass is the style of swimming, which is good for study as widely as possible spectrum of muscles.
On the one hand, it is considered the easiest from the point of view of energy consumption - it is believed that when swimming with a breaker is tired less than when working with other styles (Roll, Butterfly, swimming on the back). However, you can count not less than 26 muscleswhich are involved during brewing brewing.
Such mechanics of movements determines the main parts of the body to which the greatest load is coming:
- with rowing primarily involved wide muscle back and chest (also - deltoid muscles shoulders, but much to a lesser extent than in the kolol)
- with the impetus to the legs – quadricepsy (located in the front of the thigh), calf and buttock muscles
The most clearly key groups involved in breast parts are shown in this illustration:
Detailed description
As mentioned above, in addition to the very key, in total in this method of swimming, more than 20 different muscles are involved.
Here is a successful animation on which you can see how most of them work:
Now we give their detailed list with different parts of the body.
Front of body and neck
Work chest, belly, neck:
- Musculature of the chest (upper part);
- Lateral muscles (front gear);
- Oblique and straight abdominal muscles;
- Neck - breast-clarity-cottage muscle.
Back
Shorty muscle back The main part of the back muscles is involved:
- Wide muscle back;
- Trapezium;
- Muscle straightening the spine;
- Large and small round, as well as big and small diamond muscles.
Shoulders and hands
At the top of our body the following muscles are involved:
- Deltoid;
- Shoulder;
- Biceps (slightly, but work);
- Triceps (similarly);
- Deep finger flexor;
- Palm muscles.
Body and feet
Many muscles are again involved here:
- Fouring (quadriceps);
- Large berium;
- Large, leading thigh;
- Double-headed;
- Ionic;
- Front tibial;
- Muscles of the foot.
The structure of the muscles of the leg Benefit
Effect of swimming on health in general
To begin with, we note the general advantages of health swimming:
- it aerobic training, which is necessary to maintain the health of the cardiovascular system.
- Unlike other aerobic classes (running, cycling, etc.), here
- Develops force and muscular stamina.
- Improves the state of the spine.
- Gone prevention Possible diseases of the joints.
- Calories are burned - The weight is reduced.
It is believed that the average adult man weighing 70 kg burns about 818 calories in the hour of swimming with a crawl and about 744 - in the hour of classes in Brass.
- The nervous and immune system are strengthened.
Breastse advantages
Now we note benefits of Brasssa Compared to other styles:
- Involved very wide range of muscles (here can compete butterfly - but swimming the last physically very difficult).
- This method of swimming requires less physical fitness - In Brass (with proper technique) is spent less strength than in the kolol and butterfly.
The specified means that you can get the required organism a 20-30-minute aerobic load, floating in a breast, even if there is not enough strength to pay out the same time.
- Spine training Due to the movements associated with the constant lifting of the body from the water and the subsequent lowering into the water.
- If there has been an emergency situation, which you need break a long distance (for example, to get to the shore), then it is more realistic to be brass because it spends less strength. Therefore, it is good to own this style is useful for everyone.
For men
Plus this method for men - you can tighten the figure and get a little more embossed body Due to the fact that the chest and the widest muscles of the back are being studied.
On the other hand, you need to understand what to form a beautiful physique much more efficiently will help the gymWhile in swimming the body does not pump. However, if we strive for the most useful practices and lack of injuries, then the pool here is significantly ahead of the hall.
Possible harm
Do not swim with a raised head If you are swimming with raised headThis is permanent, which may cause his injuries and diseases.
In order to be healthy, you need to play sports. But what kind of sport choose it to fit for the whole family. Optimal is swimming. They may even be engaged in those people who had injuries or problems with the spine. It is not necessary to know what kind of swimming styles are to attend classes without individual work with the coach. Just be able to stay on the water. Also, the dignity of navigation can be attributed to the lack of a joint during the class. It is useful to swim pregnant women. In addition to the exercise of this sport strengthen physical health, they have a favorably affect the emotional state and restore the nervous system. It does not matter, you are professionally engaged in professional and know all the styles of swimming or just visiting the pool - the benefit for the body is the same.
Children and swimming
From what age can you teach a child to swim? In sports sections are taken from 6 years. However, parents can be swimming can from the first days. True, they should not do it in the form of training. Acqualing to water is needed in the form of the 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 kid breaded water, which caused an unpleasant feeling. Maybe he just got into the eyes of shampoo, and it caused irritation. There are situations where the child originally took the 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 reason. At this age, children should get acquainted with the properties that water possesses.
After a year you can teach a 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 swim is vertically, it will be much more difficult to teach the water, not to mention the danger of using this swimming agent. It is better to use crafts or collars.
After the child learns to stay on the water, you can show how your hands and legs should work. However, it is not necessary too deepening into the theory. He does not need to know that there is a free style of swimming or butterfly. If you plan to give a child to the sports section, then the coach will take. Otherwise, the child will be enough the skills that he will receive independently. Already in the sports section, the coach will tell about what exist swimming styles.
Swimming for adults
If you were engaged in the sports section, you yourself know how to organize workout. If you don't have such experience, it is better to work with a coach. He will teach properly distribute the load during class, will tell about the correct breathing and swimming technique. Depending on the purpose of your occupations, the instructor will tell you how it is better to swim and how much time you need to pay training. He will also teach choose the optimal pace of work for you. After all, training at a slow pace may not give the desired results, and an overly high pace is not useful for health. It is especially serious to consider this issue to people who have decided to visit the pool for the purpose of weight loss. Yes, and to the choice of style you need to come up with special scrupulousness. Sailing style Roll, for example, requires high energy costs, and therefore effective to get rid of unnecessary calories.
There are indispensable swimming classes for people who are restored after injuries. After all, almost all other physical exertion of such a category of people is prohibited. Also useful to swim pregnant women. True, the style of swimming during the classes should be chosen based on the purpose of visiting the swimming pool.
Swimming styles
Regardless of which one you chose, all the muscles will be pulled and have a beautiful form. When swimming, you will not only put your physical form in order, but also extend your life. There are different swimming styles.
Breaststroke
No wonder we consider the very first breeding. This style of swimming is the most common in people who are not swimmers. This is due to the fact that the first thing of a person is taught to stay on the water. Then you need to try to overcome the distances in this position. If you have a little adjust the movements of the hands and legs, then we get Bran - the style of swimming, during which the movements of the hands and legs should be symmetrical. For
Start learning should be from the work of the legs. They resemble the work of the frog paw during swimming. In her hands, there must be a foam board. If the child holds well on the water, then the board can not be used. Hands should be stretched forward, and the head is lowered down.
The slowest of all is Bras. This style of swimming is still very popular. After all, if it is necessary to overcome a large distance or view the space under water, then it is necessary to swim.
Crawl
Swimming style Krol is the fastest. However, in this case there are significant energy losses. Therefore, overcome a long distance will be very difficult. Free swimming style, in terms of coordination, somewhat more complicated brex. A man sails as in the previous case, on the stomach. Hands and legs at least work at the same time, but the direction of movements is different. The legs perform the movement up and down, and the hands at this time are made of beats along the body.
Start free-style swimming lessons need from theory. The young athlete must first learn to work as legs. For this purpose, plaques are used from foam. Hands of the child holds behind the board or side of the pool, and the legs moves up and down. Only after the swimmer learns to work feet, you need to connect the work of the hands. While swimming freestyle, the muscles of the back and chest are involved.
There is even a series that illuminates the history of the swimmer, who was injured, returned to his native town and began to train children. The name of the film is "contused, or free-style swimming".
Butterfly
This style is as complicated as beautifully its name. During swimming, the athlete really resembles a butterfly. However, in terms of physical exertion, this is the hardest style. The hands and legs of the swimmer move at the same time. Hand moves synchronous. They perform bellows. But the movement of the legs resemble the movement of the tail of the mythical mermaid.
This style makes it work almost all the muscles of the shoulder belt. In addition, during swimming with butterfly your muscles become more enduring and strong.
As in other styles, you should start learning from the work of the legs. In the hands of the swimmer should be a special board, and he should carry out wave-like movements. At the next step, you need to connect the work of the hands and to breathe correctly.
Backstroke
This style is ideal for people suffering from spine problems. It is neither fast or slow. The movements of the hands and legs are similar to movements when swimming freestyle. The only difference from the Krol is that the swimmer is on his back.
You can train both using additional swimming facilities and without them. On the back, the child sails, working only on legs. Since the swimming on the back is studying, as a rule, after the development of freestyle, the young athlete with the nature of the movement of the foot sign. Therefore, almost immediately can be connected and the work of the hands.
During swimming on the back, the main work is performed by the widest muscles of the back. Also involved the muscles of the back surface of the thigh.
Breathing during swimming should be calm. Regardless of style, inhale is carried out above the water, and exhale into the water. In addition, the swimmer should know that inhale must be 2 times faster than exhalation. In order to learn to breathe correctly, a certain amount of time and considerable patience will be required. There is a whole range of exercises for the formation of proper breathing during a swim.
In what kind of oddity need to teach children to different styles, there is no consensus. Many begin with a brex, and finish "Dolphin". However, this should decide the coach.
Food during swimming
When swimming, you need to follow the mode of your power. Since classes in the pool require a lot of energy, you need to take care of its replenishment. And it receives its body as a result of splitting of fats and carbohydrates. This does not mean that the needs of proteins the body does not experience. Their role in the body is the construction of muscle tissues and their recovery. If fat and carbohydrates in the diet are not enough, then the body begins to split proteins. Roughly speaking, the process of burning muscle tissue occurs. It is necessary to try to avoid.
Before you go to the swimming pool, you can eat products that contain slow carbohydrates. Thus, the body will receive a fairly large energy supply that will be needed during training. In order for the muscles during intensive training to suffer, you need to train, except for carbohydrate food, eat food containing protein. But with the amount of fat you need to be careful. Their norm should not exceed 5 grams. And you must adhere to the water regime. After all, dehydration will negatively affect the body of the body as a whole.
The diet depends on how intense will be training. It is necessary about 2 hours before training.
Want to get a charge of positive emotions? Then you in the pool
Swimming classes have a lot of advantages. First, you can do in the pool with the whole family. Secondly, these classes bring not only health benefit, but also pleasure. After all, not everyone enjoy the intensive load. And in water, fatigue is practically not felt. The session in the swimming pool is excellent cardiography. Yes, there is no longer a single sport where the phase of work and recreation is constantly changing. During the classes, it is better to use different swimming styles. The basin created the most comfortable conditions for maintaining the physical form in order.
Especially to visit the pool like children. Try to make their charging. And in the pool they will be happy. The main thing is not to turn the pool to the intensive training session. Let them choose a free style of swimming and enjoy the emotions received.
Learn to swim without using auxiliary devices to an adult man allows strict discipline, studying the basic theory. Bring out independent development of the practical side of the voyage is recommended only after familiarization with safety and behavior rules in the pool.
You can master the swimming absolutely at any age. The only obstacles for an adult to achieve the desired goal can be prejudices and fears. Getting rid of them allows a clear understanding that swimming in the pool, and in an open reservoir brings not only pleasure, but also a favorably affects health.
Famming lessons on a regular basis contribute to:
- development of the respiratory system;
- training heart and blood vessels;
- stimulation of metabolic processes;
- strengthening muscles, immunity and nervous system.
Start learning to swim should be in a shallow pool or outdoor reservoir. Feet should feel a solid support, head and shoulders - to be above the water. Feeling yourself in complete safety and find confidence allows the presence of a person who can swim well.
An alternative can be classes with a qualified trainer. A visit to special occupations is not a prerequisite, we can comprehend the osses of swimming yourself.
How to breathe?
Study to swim with a crawl, the movement of feet will make horses and fast. The more intense strikes, the greater the speed develops. Brass requires other techniques of motion, reminiscent of the movement of the frog in water. It is easier to learn how to move the legs, mastering the breast, holding hands either for the side of the pool, or using a special board that supports floating on the water.
How to learn to swim in the style of Roll and Brasss?
The simplest in mastering for a beginner swimmer is the crack. A comprehension this technique is not very difficult. The water lay down on the water, begin to sort out alternately legs, lowering and lifting them. Simultaneously make cramped hands. At first, one of the hands are carried forward, lowered into the water, make a rowing folded in the ladle of the palm towards the thigh. Similarly make traffic with the other hand.
Floating the crawl, the air is absorbed into the lungs on every second wave. To take a breath, head first to be carried out of the water, and then turn towards the moving arm. You need to choose the air with lungs as much as possible. Without a sufficient level of oxygen, it is impossible to float for a long time.
Brass is a little more difficult than the Kol, but it is possible to master it quite quickly. The main thing is to take into account the fact that the movements when swimming brewing should be synchronous and similar to those that make a floating frog. It is more difficult to learn to swim with butterfly. To master this technique is recommended with an experienced trainer. The specialist will demonstrate the movements on its own example and controls the correctness of their execution.
Sports swimming requires special training. The professional career of the swimmer adult is practically unrealistic. Relevant trainings and loads should begin with childhood.
Swimming in the pool
Swimming in the pool is useful not only for health, but also for the shape. Regular classes are considered an effective way to release energy from fat savings. Not only the amount of time spent in the pool, but also effectiveness.
To workouts to be as efficient and secure as possible, you must comply with some simple recommendations:
- Embrace;
Water pressure on the abdominal cavity during swimming is high. If the stomach is full, it is fraught with digestion problems. There is a training time for 2.5 hours, and after classes - one hour later.
- Train between 16.00 and 19.00;
In the morning clock, the body is not ready for heavy loads, but in the evening, on the contrary, needs a full-fledged vacation. If you do in the mornings or evenings, the training will be less effective than the workout during the day.
- You need to visit the pool at least three times a week;
Regular classes - the key to stable results. Permanent training teachs the body to loads, musculature faster remembers the resulting skills in swimming.
- Wear a rubber hat, remove decorations;
A long exposure to water on the roots negatively affects hair condition, and jewelry can be lost.
- Take warm shower either to warm up;
Preheated and prepared muscles allow you to make training more efficient.
- Wear rubber slates.
Bailing for wet cafes may result in injury.
The benefits of swimming for the body are invaluable. Immune system of people who regularly attend the pool is strengthened. They suffer significantly less often with heart diseases, cold and other ailments, are not subject to depression, always arrive in the excellent location of the Spirit, they do not suffer from obesity, have a good muscles and proportionally developed body.
Swim for a person as natural as running. We all know that it is useful to find in water for both physical and mental health. In this article you will find an additional incentive to go to the pool.
Weight loss
The most obvious useful swimming effect is fat burning. And the amount of calories that you spend during a conscientious swim, really huge. First, many muscle groups are involved in work. Secondly, cold water helps spend extra energy. For the greatest effect, learn to swim with butterfly. This is the most energy-style style.
Improving posture
Many of us spend most of the day at the computer. Swimming can significantly. In addition to the fact that in the water, the spine experiences less gravitational loads, swimming improves the state of the muscles of the back, chest and lower back. From the slope is best helps to swim with a crawl on the back.
Tighted belly
It seems that at the time of swimming, legs and hands work. However, the press muscles are also involved in the work. In order to with the help of a swim, you should give preference to the style of "Dolphin". But other styles will help get rid of firms on the stomach.
Many professional swimmers began their careers to get rid of Asthma attacks. The correct respiratory formulation required during the swim, as well as the wet air, have a beneficial effect on the work of lungs. With regular swimming classes (up to 45-50 shots per minute at rest), and at the same time increases the limit power of the heart (up to 200 abbreviations).
Epicstockmedia / Depositphotos.com.Use for joints
Water will make your joints more flexible. But swimming works well not only as prevention of joint diseases. You can swim and during exacerbations: cooling will take pain, and smooth movements will have a massage effect.
Improving blood
Even after a single swim, the composition of the blood changes significantly for the better: the number of erythrocytes and the level of hemoglobin increases. What to say about the positive impact of regular training in the pool.
Alternative to the simulator room
The pool can become an excellent alternative in those days when you do not have enough strength to workout in the simulator room or do not want. Promise yourself that you will not be pulled out, but just swim in a comfortable pace. After 5-10 minutes of relaxed stay in the water, you may have forces for a full-fledged training. And if not - do not scold yourself: it is better than nothing.
Digital Detox
Even in the simulator room and on the treadmill, many do not part with a smartphone. In the pool you even for calls. At least an hour you will not check the mail and the number of likes in Instagram.
Shattering training
Swimming is well suited for recovery after injury or just after too intense load. Also swimming perfectly complements classes by running, contributing to a faster muscle recovery than resting days at all without exercise.
Increase intelligence
Movement in water requires special coordination, and an energetic breathing during an intensive swim satums blood oxygen. In order to visit the pool to make you smarter, swim by different styles in a fast pace.
Water noise helps relieve tension and distract from problems. A reduced water temperature also affects the nervous system. If, after the working day, you cannot relax, and at night you, go in the evenings in the pool. For relaxation, we swim with simple-styles -Biss or back.
mJTH / Depositphotos.com Hardening
The positive effect of water procedures on immunity is well known. But it is not so easy to decide on mowing with ice water or even on a contrasting shower. But in the pool, cold water is perceived quite naturally, providing the same tempering effect.
Fighting temptations
Sometimes in the evening just lacks forces. Swimming can be your faithful assistant. First, it will take at least an hour of your time. Secondly, after swimming, your mood is guaranteed to improve, and in superfluous cake or glass of wine simply will simply be necessary.
Entertainment for the whole family
Swimming - sports available at any age. From the earliest years, children enjoy finding in the pool. And for the elderly, swimming is, perhaps, the safest way to maintain yourself in shape. Go to the pool throughout the family!