Full immersion. How to Swim Better, Faster and Easier Laughlin Terry

Get rid of the kolobashka

Kolobashki have one major drawback: they give the illusion of balance. They are incredibly popular with thousands of swimmers because poor balance is a very common problem. While you are swimming with the buck, it supports your legs and hips. You feel better and swim faster. The problem is that using it doesn't teach you how to maintain balance without a buckle. As soon as you remove the kolobashka, you again feel that you are drowning, and no shifts are observed. Do you want to always feel good? Without a kolobashka? Perform balance exercises, keep your head in line with your spine, swim “downhill”, learn to swim with your palm clenched into a fist. These balance lessons have a lasting effect.

As for the idea that swimming with a buckle strengthens your ability to propel your body through the water, overloading and isolating your arms, the opposite is actually true. Artificial body support above the water makes it easier for your hands to work and does not do any good, only harms the strength of your stroke, which is spent not on the work of the arms, but on the rotation of the body. The kolobashka is more likely to interfere with the rotation of the body, disrupting the rhythm and reducing strength. Fortunately, once you learn how to balance, you will feel so uncomfortable with the kolobashka that you will soon unlearn how to use it.

The only circumstance in which a kolobachka can be of some value is if you are very thin or have very dense muscles, which constantly causes balance problems. If you struggle with your own body all the time while doing balance exercises, if you have a stupid kick with your legs, you can sometimes use a beanbag to get out of the vicious circle. At a relaxed pace, swim the lane with a small bun. Keep your head in line with your spine and move as quietly as possible. As you do this, remember the feeling of support, the ability to gently move your arm forward, swim a little longer, the ability to get your footwork out of your head. Can't feel it in one pool? Swim another one. When the right sensation arrives, catch and capture it. Then put aside the kolobashka and swim 25 meters without it. Watch the position of your head and swim downhill. Work as gently and quietly as possible. You have only one goal: to feel yourself without a kolobachka almost the same as with it. Do this patiently for 10-15 minutes. When you can swim as relaxed as you can with it without a buckle, add a few more pools.

– special device, made of lightweight floating material, used by swimmers to practice swimming techniques. The Kolobashka is a movable support - a float. Most often, the calabash is clamped between the legs and used to train the muscles of the upper body and practice the technique of hand strokes.

Swimming buoy shape and material for making

More recently, swimming boards were used instead of kolobasks in swimming pools, which are yellowish rectangular pieces of foam with a slightly rounded front edge. Needless to say, in order to squeeze such a board between your thighs, hold it and train in this position, you need to have a lot of skill. In addition, such a board used as a calabash is not ergonomic, creates additional resistance and even rubs the skin.

A modern swimming buoy necessarily has a narrowing in the central part, this is necessary so that the bucket is conveniently clamped and so that it does not slip out during training. The edges of the buckle must be rounded to optimize the water flow and avoid injury to the skin. The more non-streamlined the shape of the buckle, the more resistance it exerts in water, the greater the load on muscles it gives. Kolobashki are multi-colored and monochromatic.

Depending on the purpose of use and the degree of training of the swimmer, the shape and size of the bean:

eight-shaped bun - used mainly for leg training. The loops of the figure eight can be the same, or one loop can be larger than the other. The bucket, thickened on one side, provides additional opportunities for regulating buoyancy, since it can be used in a straight and inverted position. The size of the buoys also matters, the larger it is, the more resistance they create. Beginners are advised to choose small balls.
combined kolobashka - a compromise option that combines the advantages of a swim board and a classic kolobashka. Such a bun can also be used as a regular swimming board (for training legs).

The material from which the bellies are made must meet safety requirements, have a long service life, be light (to keep afloat very heavy weight), do not cause skin irritation, do not cause allergic reactions.

Nowadays, most often, buoys are made from high quality materials:

advanced foam. Properties: mechanical resistance, moisture resistance, chemical resistance, low water absorption.
EVA (Ethylene Vinyl Acetate) is a light, resilient, finely porous material similar to cured foam. Properties: high shock-absorbing properties - ability to retain shape and resistance to deformation, high buoyancy, low water absorption
isolon PPE - physically cross-linked polyethylene foam. Properties: practically does not absorb water, elasticity, chemical resistance, resistance to decay, odorless, durability.

The most durable are cast balls with surface heat treatment, which provides protection against crumbling and mechanical damage.

Using a swimming buoy:

Training... A movable support (a kolobashka and a swimming board) helps a beginner swimmer to perform the exercise correctly and efficiently and master the movements. Exercises for beginners are varied and include both swimming with a roll clamped between the thighs, and practicing strokes with hands and breathing with a roll in an outstretched hand (for example, practicing strokes in a crawl on the chest: a roll in an outstretched hand, the other hand is stroke).
Hand training (swimming on hands). The kolobashka is clamped between the legs to maintain the body in a horizontal position without kicks or kicks. Such fixation allows the swimmer not to be distracted by his legs and to focus entirely on the technique of hand work. In addition to the buckle, you can use a rubber ring to tie the legs.
Upper body muscle workout and improving swimming technique, increasing the efficiency of strokes, training a stable body position in the water. If you squeeze the bean closer to the hips, then it is easier for the swimmer to keep the central part of the body in the water, but if you squeeze the bean closer to the ankles, then the water resistance is greater and it is more difficult for the athlete to keep his back correctly.
Improving and training breathing rhythm.
Leg workout:

the kolobashka is taken in hands like a swimming board.
practicing kicks while crawling on the back: Position on the back, arms along the body, head straight, looking at the ceiling. Rotating the body from side to side, do 6-8 blows from the right or from the left, the blows should be from the hip, fast, but not sweeping, the feet are at the surface, the toes are stretched.

Crawl swimming allows you to develop the highest speed in the water. There are various options for crawling, among which the most common is six-stroke, in which there are two strokes with hands and six kicks per cycle of movements. more on the topic Aquatics in the pool: an educational program for beginners and all curiousExercises on hydro simulators are only gaining their popularity, but they already have a lot of fans. The position of the body in the rabbit is as close to horizontal as possible. The head lies on the water in the direction - the crown of the head forward. Face down, eyes in case of training in swimming pool look at the control strip at the bottom. The neck is relaxed, the head changes position, turning to the side only for the next inhalation. Leg movements from top to bottom are performed with leg extension at the knees. To avoid the delay of the feet in the extreme upper and lower positions and to achieve greater efficiency of working movements, alternating movements of the legs up and down are performed continuously. The thigh moves slightly ahead of the lower leg and foot. It should be borne in mind that when swimming in crawl, the arms are the main mover, their effectiveness for advancement is much higher than the legs. Therefore, when overcoming long distances it is advisable to somewhat soften the effort when working with the legs. Hand movement technique. To understand the whole cycle of hand movements, it is advisable to divide it into separate phases. Dissolve. Usually, after carrying over the water, the hand touches the surface while the arm is still bent. She finally straightens out during the influx. Therefore, it is important to perform this part of the movement with the least resistance. The hand enters the water at an acute angle: first the hand, and then the whole hand. Towards the end of the influx, the arm begins to bend, moving the elbow to a high position, as if hugging the water for grabbing. The supporting part of the stroke. During the supporting part of the stroke, the arm is bent at the elbow (the angle between the shoulder and forearm is 130–140 °) and is brought to the longitudinal axis of the body. The duration of the support section is approximately 10–20% of the entire cycle time. The main part of the stroke. The main part of the stroke begins with the elbow upward and is performed with a bent arm (the angle between the shoulder and forearm is 90–100 °). In the first half of the stroke, you need to strive to bend the arm in such a way that the shape of the hand grabbing water resembles a ball grip perfect shape maximum volume), and the elbow is directed up and slightly to the side. In the second half of the stroke, the hand gradually turns with the elbow back. During the final part of the stroke, the hand moves under the longitudinal axis of the body, and at the end of the stroke it reaches the thigh and is brought out slightly to the side. Hand coming out of the water. The main part of the stroke ends at the pelvic line. In the phase of leaving the water, the shoulder is shown first, then the forearm and hand. Holding the hand after the main part leads to a decrease in tempo. more on the topic Diving board and other accessories: what and who needs in the pool Kolobashka, noodles, paddles, anti-paddles ... These words can be confusing for beginners in swimming. The movement of the hand over the water, or carry, is noted from the moment the hand leaves the water until it touches its surface. The movement of the arm over the water can be performed with varying degrees of flexion of the arm at the elbow. The force applied by the hand when carrying it is carried out mainly due to the work of the shoulder, and after carrying it, it should enter the water in its original position, convenient for the immediate start of the next stroke. Coordination of hand movements and breathing. The head for inhalation is turned at the moment when one hand makes an influx, and the other (towards which the turn is made) completes the stroke. After inhaling, the head is turned to its original position before the hand, towards which the inhalation was taken, touches the water. The inhalation should be energetic and as fast as possible, its time in the crawl is limited - 0.4–0.5 sec. Exhalation can be performed more freely - 0.6-0.8 sec. Coordination of arm and leg movements. A popular coordination is now six-beat, that is, one in which 6 movements of the legs from bottom to top and top to bottom fall on the cycle of arm movements. The first blow of the leg from top to bottom coincides with the influx of the opposite arm, such coordination helps to maintain balance. The second stroke coincides with the supporting part of the stroke of the hand of the same name. The third stroke coincides with the beginning of the main part of the stroke with the opposite hand. The fourth, fifth and sixth beats are mirrors of the first, second and third. Insertion of the hand always corresponds to a powerful, accentuating blow with the opposite leg. The main part of the inhalation coincides with the fifth blow of the legs from top to bottom and the beginning of the sweeping of the arm, under which it is performed. It is necessary to complete the inhalation before the middle of the transfer of the hand, so that while putting the hand into the water, the head is already lying face down in the starting position for sliding.

Don't think that the kolobashka is a swimming crutch. Trainer Sergio Borges will tell you how to get the most out of working with her.

The use of a bun, this weird device that you pinch between your legs when doing some pool exercises, is controversial amongst the tratlets. Have you heard that you quickly get used to the kolobashka, or that you don't need it at all for swimming? I myself have heard this a million times from both athletes and coaches.

First of all I want to clarify two important points... Firstly, this year I am training a group of 65 juniors and a group of adult swimmers. different levels preparation. They all use kolobashki. Often. She has not prevented any of them from improving the results of the competition. Secondly, some coaches forget that they swim from the age of five, while many triathletes learn to swim much later (like myself, for example). It is our task to unleash the full potential of an athlete, and not try to make Michael Phelps out of everyone.

Misconceptions about kolobashki

Many athletes get used to buoys because they provide a better body position and therefore allow better glide in the water. When sliding, you always reduce the number of strokes. Low strokes combined with poor body posture will do little for you in competition.

→ Exit:count your strokes (for 25m - 50m) without the buckle and shoulder blades, and then move at the same speed using the buckle. Generally, the worse your body position is, the more strokes you need to do to stay on the water (the efficiency of the stroke decreases and you get more tired).

Many triathletes use oversized shoulder blades with buckles. At first glance, it seems that the fastest sliding requires the largest blades, but this is far from the case. None of us are powerful olympic champions swimming to use wide shoulder blades. On the contrary, they will slow down your speed due to the high energy consumption.

→ Exit:Choose shoulder blades for your hand size and make sure your speed does not increase more than 1 stroke per 25m with them compared to swimming without them. As you gain experience and strength, you can choose larger paddles if they will not slow down your usual pace.

The advantages of kolobashki

When swimming ineptly, your feet seem to be braked against the bottom. This means that you are using the underwater environment incorrectly, most likely you are not pushing the water straight back, but making a diagonal movement with your feet (first down, then back). Swimming coaches will likely tell you to keep your elbows higher, but this advice is only useful for those who know how to properly float in the water. The Kolobashka improves the position of the body in the water, so it will be easier to keep your elbows higher.

Having achieved a better position of the body in the water with the help of a kolobashka, the athlete, firstly, does not push the water down, and secondly, he will be able to avoid shoulder injury.

Using the buzzers and shoulder blades, you can train hard without a heavy load on the cardiovascular system (which already has a considerable load during running and bicycle race, often all in one day). By using different approaches to exercise, you can train more and recover better and faster.

Fast and simple exercises with a triathlete ball:

40 x 50 with rest * 15 sec: 5 x 50 warm-up without a buckle and shoulder blades 30 x 50 a small effort with a buckle and shoulder blades, full effort every five meters 5 x 50 calm pace without a buckle and shoulder blades

* A long rest period will help reduce the stress on the respiratory system and allow you to focus on the quality of technique and strength exercises... The quality of work at a distance of 50m will be higher with more rest.

* Sergio Borges specializes in training triathletes. 115 of his students performed on the Kon. Mainly trains adult athletes of various abilities, combining family, work and travel.

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Swimming today is no longer a simple ability to stay on the surface of the aquatic environment and control your body so as not to simply go to the bottom. Swimming has made more sense now, more different types and a technician. Accordingly, all these techniques need to devote a considerable amount of time to their training.

For training, different tools are used that help develop different parts of the body, different muscle groups that contribute to the development of a particular technique. One of these tools is.

What buoys for swimming, what are they for you will learn from this article. A swimming bun is a floating surface that looks like an enlarged float. It is often used in training.

Where to buy a pool swimming buoy: a photo, what is it for?

Most often, swimming buoys are used by trainers in order to train the arms of athletes, namely training with arm strokes. Use such units for swimming in the following way: the bun itself is clamped by the athlete between the legs, which enables the trainee to stay on the water without using his legs. Thus, during training with a buckle, only the arms work, which allows you to more effectively train the stroke technique, as well as strengthen the arm muscles more.

TYPES OF SWIMMING WHEELS

As well as many training tools for athletes involved in sports swimmingBuzzers come in different shapes and use them for different purposes. The first type of kolobashki is a standard kolobashka.

TYPES OF SWIMMING WHEELS

Even if the name does not tell you how this unit looks like, then you can see swimming buoys... Also, due to their shape, such kolobashki are called eights, since this instrument is made as a small floating surface, which has bulges at the ends and a narrowing in the middle. This is the standard kolobashka. Such balls also come in different sizes and can have different sizes of the same bulges at the ends.

This makes it possible to choose such a training tool that will be most suitable for a specific athlete.

Since the balls directly resist water, the use of the tool can be applied taking this resistance into account. It can be used to train the legs, between which the swimming ball is located.

The second type of kolobashki is also known to everyone in appearance, everyone has seen such in the city basin. These are the so-called combined kolobashki. It can also be described as. This is explained by the fact that such a kolobashka has the shape of a regular swimming board, but slightly modernized.

TRAINING WITH COLORS IN THE POOL

With the help of such a tool, you can train the muscles of the arms and legs, as you can do with a regular buckle, and also use it as a regular swimming board. This will allow you to conduct your workouts much more efficiently and also save you money on buying these two tools separately.

Since the ball is used in the training of athletes, in order to develop their muscles and professional abilities in water sports, it will not be possible to buy a ball on a local beach while on vacation. Just like other training tools for athletes, buoy for swimming to buy available in specialized stores.

PURCHASING A SWIMMING WHEEL

You can go to large stores that sell many types of products related not only to water sports, but also many others. For example, buy a buoy for swimming in a sportsmaster will not be difficult. This purchase can be made in many other stores. The main thing is to know where these shops are located and clearly know which swimming bun is right for you. If you have problems with the choice, the seller will help you choose the best option.

Buy a pool swimming buoycan be easily done in online stores. There you can also easily sort your search by types of kolobashki, by shape and size. There are many sites for this, and you can choose not only the kolobashka itself, but also the site that will attract you the most. Maybe it will be the site interface, or maybe more low prices compared to other sites.

SELECTION AND PURCHASE OF WHEELS FOR SWIMMING IN THE POOL

There are several advantages to online shopping. One of them is that you can make a purchase without leaving home, sitting on your couch.

This means that you will not be stressed during the choice, and will make informed conclusions about a particular instrument. If you have any problems when choosing, then on the sites, in most cases, an online consultant works with whom you can discuss the issue of interest.

Another plus is that if you need to contact the store employees or the manager, they post contact information on the sites. Having entered one of these sites, a line with the phone numbers indicated on it will immediately catch your eye.