the main  /  Diet  /  Swimming exercises in the pool. How to train swimming correctly: techniques and individual programs

Swimming exercises in the pool. How to train swimming correctly: techniques and individual programs

Diet
12.11.2020

To begin with, let's deal with what basins can be found in the fitness club and why they are needed. Pools are sports, as a rule, 3-6 tracks of 25 or 50 meters, non-standard form. Functionally, but nothing surprising. There are much more attention to outdoor pools with enhanced water heating, mini-waterfalls, backlight or hydromassage. Most often in fitness clubs, swimming pools are used to carry out lessons on aqua aerobic, swimming sections and free swimming of club members. It is less likely to meet such types of workouts as water polo, synchronous swimming and diving.

As well as any physical exercise exercise in water, have their clear criteria for volume, intensity and load types, which are aimed at achieving certain purposes. Usually, the occupation of aquaeerobics is 45-60 minutes, passes very emotionally. The load level depends on the type of lesson and is controlled by the coach. In class, the load on the muscles is performed using special equipment and taking into account water resistance. We will not forget that in the water load on the spine and the joints is minimized, as a result we get a very useful workout that is available to almost anyone engaged in the fitness club.

How to train yourself in the pool

If you do not attract group classes in water, then all the layout planning issues need to be solved on their own. In this case, you need to understand that for wellness swimming, you can start training from 20 minutes and gradually bring them up to 45-60 minutes. The load intensity is achieved by increasing the speed of swimming, reducing the recreation gaps and the use of special equipment, such as blades.

In order to carry out effective swimming training, it is necessary to master various sporty swimming styles. There are four of them four: the crown on the chest, the crawl on the back, Brasss, Butterfly or Dolphin. There are also so-called applied swimming styles: on the side, on the back and with a breath delay.

In general, the meaning of swimming is repulsed from water and later sliding. The technical and stronger repulsion (beats), the faster and less tediously slip and movement on the water. Therefore, in order to quickly or for a long time, you need to be able to breathe correctly, possess the right technique. All types of swimming use all the muscles of the body, but in different ways. Different movements are forced to work different muscles.

Self-training program in the pool

To carry out the most efficient swimming training session, I recommend alternating different swimming styles. For example, you can first sail the most physically heavy style - Butterfly, then technically complex style, individually for each, or breasting or crown on the back, finish training the most familiar style - the crown on the chest. Moreover, in each of the styles of swimming, you can still change the principle of breathing. For example, in the ramp on the chest can be breathed in two, three or four rowing. You can try in one direction, and you can in different. If you are quickly tired, then you can make recreation gaps 15-30 seconds every 50-200 meters. During the rest, I advise you to make a few exhalations into the water, so you will restore faster. Slowing each style of 50-300 meters, it is possible a total of sailing near a kilometer, which is very good for a novice swimmer.

In the second part of the training, you can swim with applied styles of swimming or with special equipment, for example, with kalabashka, board, for breaking rowing, sliding and breathing. It is necessary to finish the training session with slow, familiar swimming for relaxing and restoring breathing, and also be sure to make several exhalations into the water.

Thus, in 40-50 minutes, it is possible to carry out effective training with a flow rate of 500-1000 to / k, it all depends on the speed of swimming, water temperature and your weight. Such a training corresponds to the run during the same time at a speed of 12 km / h - which is not physically inaccessible to many, according to health.

Of course, in order to be able to conduct such workouts, it is necessary to have a good technical training. It is more effective to achieve this, training with an experienced trainer. The coach will teach the swimming technique, proper breathing, will teach the load and take into account the heart rate (heart rate), which is the main indicator of the load intensity level. Your pulse should not exceed at the initial stage of 70-75% of the maximum. CHSMAKS \u003d 220-YOUR AGE. In training, the pulse can control the coach or you yourself with the help of special devices.

Sweep your distance to the elastic and taut swimmer, and let all the others beg you to wear a swimsuit.

Swimming is a form of exercise that is rarely remembered, and if your subscription in a gym includes a pool visit, why not use it? Yes, yes, I know it can sound a little frightening. Styles, machinery, equipment, etiquette, time and intensity - Swimming has its own set of rules and strategies.

However, all this goes into the background when you think about the perfect swimmer body with a sharp silhouette! It is an elastic, taut, strong and graceful. This is exactly the type of addition, which many people seek to achieve. Not skinny, not massive, but combining everything you need. Plus, swimming is one of the best forms of cardion loads that you can find - when immersed in water, your entire body performs a workout for resistance.

So why not dive into the water and do not get out of it with a more attractive figure? To start, you need quite a bit, and I will give you information, thanks to which you can go to the pool today!

Set for swimming

You carry certain clothing and use special equipment when you are engaged in power exercises or running. The same is true for swimming:

1. Points

Chlorine in water really delivers trouble. You do not want people to think about why you have red eyes. Besides, glasses look great! Their cost varies from 150 to 1500 rubles.

2. Swimming suit

I like the wrapping body, but if you are more conservative, conventional shorts are suitable. For women, a special swimming suit will be better than bikini, however, the choice remains for you. The price variation is very wide, so find what it will arrange!

3. Swimming board

In many pools there are such boards, but you can buy your own about 150 to 900 rubles. The swimming board is used to isolate the bottom of your body.

4. Crubble (float in the form of eights) or floating dumbbells

The simulatory rooms with the pool usually have such devices, but you can buy your own for 200 rubles. The destroyer is used to isolate the upper half of the body.

5. flippers (optional)

You never know whether there are flippers in the pool for free use. So be prepared to buy your own, spending from 400 to 1500 rubles.

6. Waterproof clocks (optional)

They will be very useful in order to check the time during swimming. You do not need something very expensive and fashionable - you can find a great pair with a stopwatch for 800-1000 rubles.

7. Life vest or AquaPoyas

Many simulatory races with pools have such equipment. The cost of each subject ranges from 160 to 1000 rubles. You can use them for swimming at the end of the workout.

8. Bathing Cap (optional)

Incomplete hair in the pool cause certain inconveniences. Hood costs from 250 to 700 rubles.

Etiquette in the pool

Have you ever had to deal with the situation when someone in the hall takes your bench or simulator? This leads to rage; And when meeting with unacceptable swimmers in the pool, there is a desire to drown them. Follow the rules below and do not risk your own life.

1. Choose a track that corresponds to your swimming speed.

You do not want someone to swim because of you slower, and also do not want you to slow themselves. Therefore, to feel comfortable, find the track that corresponds to your swimming speed.

2. Always ask or warn the swimmer on what you want to divide the track with him

Not too politely invade someone else's space in the pool. But when he is filled, the swimmers have to divide the tracks. Typically, the maximum number of swimmers on one track is equal to three. And do not try to divide the track if only one person is in the pool besides you. It's just ridiculous.

3. When you ask about the possibility of occupying the same path, agree on how to share it

You can swim either with circles one by one, like on a racing track, or split the walkway into two half in the middle and stay on your side. Make sure you and your partner correctly understood each other!

Now everything looks great, but the collision of the forehead in the forehead is only a matter of time.

4. Do not forget about other swimmers on your track

If you need to relax or you feel that you will soon overtake you, stop at the end of the track, not in the middle. For safety reasons, always follow the place where your partner is located.

5. Pick to a minimum conversation

I just take me out when someone in the hall is trying to tell me about my life, and in the pool this situation is even more terrible. We all have places where you need to rush, the exercises that need to be performed. Close the mouth and swim.

Seeking goals

The intensity of swimming training largely depends on one variable - your heart rate (heart rate). This is the same as the pulse, and it is measured in blows per minute (UMM). To reset weight, we want to remain within the limits of the most efficient heart rate frequency. How to calculate it?

  1. First, we need your maximum heart rate (MES). To find the CCMS, deduct your age out of 220.
  2. Multiply the MDCs at 0.85 and you will get the maximum target heart rate (Max CHSS).
  3. Multiply the MESS 0.75 and you will receive the average target heart rate (CP CHSS).
  4. Multiply the MSHS on 0.65 and you will get the minimum target heart rate (min CHSS).

In order for the training to be the most effective, and at the same time the maximum calorie number was burned, swimming will require you to respect the last three values \u200b\u200bduring different sections of the workout. It is necessary that your heart rate does not exceed Max CHSS (otherwise it will be too heavy mode) and not below mines of the CHSSS (which will be not enough for a heavy regime).

Your training will be built so that you can periodically measure your heart rate during rest periodically.

To learn your heart rate right now, put 2 fingers for a carotid artery and count the pulse within 30 seconds. To get a desired value, multiply this number 2.

Sailing technique

To get acquainted with the technique of different styles of swimming and useful tips, use the following links:

It's time to plunge!

This training includes various resistance exercises that will help toning muscles, burn fat and improve speed and endurance, as well as the functioning of the cardiovascular system.

You will swim using numerous styles in which the whole body is involved, or some of its part, 3 different intensities, different distances and types of rest.

Training number 1: Exercises for the top of the body

All exercises except warm-up and hints are performed with a condo to isolation of the upper body.

Please note: Check your heart rate when resting within 30 seconds after completing each exercise. This is necessary in order to make sure that your heart rate corresponds to the target heart rate for this training segment.

The swimming training program is needed to those athletes who want to improve their results and learn to swim better and faster. In addition, the compiled definite program will also be new to the newcomer.

The program needs to fit with the mind

Experienced athletes share their experience with newcomers. They argue that it is not enough to just do in the swimming sections. It is important to still develop your own set of exercises. It is worth noting that the swimming training program for beginners is necessary in order to increase the speed of movement in water and endurance. Simple swimming will not bring such results.

Usually swimming consists of the following items:

  • Light workout. It needs to spend at least 10-15% of the total workout time.
  • Development of impetus and technology. Dedicated time - 10-20% of the total time.
  • The main part takes from 40 to 70 percent of the total workout time.
  • Recovery (5-10% training). At this stage, the athlete must swim a few 100-strokes with free and calm style.

The opinion of professionals is important

In order to improve, beginners are highly recommended to record in the swimming section. Moreover, it is not enough just to go to group training and attend schedule classes. It is important to start taking part in competitions.

It is worth remembering that competitions do not have to be high. Also absolutely no need to be upset if the athlete has not reached any records. It is important to participate.

It is at the competition that the teacher will be able to understand how effective the current swimming training program at the athlete is. If necessary, adjustments are made to it.

Advancement of qualifications and self-development

There are many ways to improve the qualifications and self-development of an athlete. For example, a swimming training program (average level) must necessarily include visiting various seminars. Only with seminars athlete will be able to master new techniques and achieve higher results.

Some athletes can develop themselves by studying various books, magazines and films. As a rule, in the literature, the techniques are clearly and detail. Many legendary athletes developed and improved their techniques thanks to prior guidelines.

Also, except for visiting an athlete, it is important to go to the gym regularly. It has been proven that the simulators help not only develop more physically, but allow you to train the heart muscle, which is very important for a professional athlete. In addition, jumping, squats and some other exercises help develop certain muscle groups.

In the sport, the main thing - the mood

To float faster and better, you should always be set target. Without a goal, a person loses faith in herself and interest in what is happening. For example, if a beautiful figure is important to the athlete, then the program of swimming training for relief comes to the rescue. If he is important to health, he chooses gentle classes.

No need to forget to set all new and new tasks. For example, today an athlete puts a goal to sailing faster than his comrade and so on.

Many experienced swimmers recommend never to lose faith in themselves and not give up. Only the athlete who has steel nerves and endless effluent will can be learned to swim quickly. You never need to pay attention to others, but go to your goal. By the way, close relatives can help in this.

How to swim fast at competitions

The program for swimming training for an increase in speed will help professional athletes to conquer prizes at various competitions. You can improve your skills very simple. Enough during the competition to perform several simple rules.

  1. You need to unfold correctly. It is worth doing the right turns even on simple swims. Oven the borge can get into the habit, and during the competition, the judges may be fined athlete.
  2. Seeing the wall, do not regard it as a second place to relax. When approaching it, the athlete is recommended, on the contrary, to increase the pace and touch the wall as soon as possible.
  3. From the wall you need to repel with the effort. This method allows professional athletes to preserve or even increase the speed of movement.
  4. The fastest way of movement under water is dolphin. During the next push, the athlete begins to move wavely. Thus, it can maintain the maximum speed during the whole swim.

Of course, it is possible to resort to such an action plan only if the swimming is allowed to be carried out in a free style.

As mentioned above, professional athletes strongly recommend that beginners plan their workouts. We must not forget how important the program for swimming training and how it helps in future successes.

There are several delight tips that can be given to every novice athlete.

The first advice is not to give up. It is very important. At first, after training, a person will feel squeezed by lemon. Just at this stage, a huge number of athletes refuses their dreams. They throw workouts, in vain thinking that there would be no sense of them. It is believed that the first results will be noticeable only six months after the start of classes. It all depends on the potential of an athlete. It is likely that it will take more time to achieve results.

Second Council - Do not forget about the right dress for swimming. It is important to wear, for example, a hat. It will protect not only hair, but also reduce the friction of water, which also interferes with the speed of movement. Many professional athletes are always swimming only in special costumes. They also give a few winning seconds on the finish.

TOOTAL IMMERSION SPAIDER METHOD.

We publish writing from the book Terry Laflin and John Delvza "Full immersion. How to swim better, faster and easier "- about the method of swimming Total Immersion.

Total Immersion:Theory

Man is not created in order to swim. The body structure is not suitable for comfortable and efficient movement in the aquatic environment. Most technicians teach not as much as they sail, how much how do not drown.

Ask yourself three questions:

1. Do you like swimming, does it bring you true pleasure?
2. Do you have a technique that determines your training process?
3. Do you have an increase in the results due to the use of this technique?

Regular training according to the Total Immersion technique will allow you to answer "yes" to these 3 questions, learn to swim for a long time, easy and to receive pleasure from swimming!

For a professional swimmer, the following proportion is faithful: 70% of success determines the technique, and only 30% is power. For amateur, the value of the equipment can reach up to 90%.
Therefore, it is extremely important to work not only over the gentle force, but also above the position of the body in water. The correct position will help increase the speed by 20-30%, and the correct beats is only 5-10%.

In 1992, the Honored Champion Matt Biony and the rising star Alexander Popov started in Barcelona in a 50-meter swimming pool. Won the Popov with a result of 21.8 seconds, Biony came second with a result of 22 seconds. The time difference was small, but all experts struck the number of rigs: Popov made in the 50-meter pool at 3 (!) Wrought less rival, which for athletes of this level was a gigantic margin. Began a new era in swimming freestyle.

Speed \u200b\u200bis determined by the frequency by the length of the rowing. The natural desire of an amateur athlete who wants to accelerate is to start more often and harder to work with your hands.

But the video analysis of the champions technology tells us that they make fewer buds. Therefore, the key question is how to make longer beats.

Replies and options are only two:
-syl (with force clinging for water, giving out the maximum power by each movement of the hand and legs);
-Collection (the correct position in water, which allows each row to overcome the maximum distance).
1. The main enemy of an athlete in water - environment resistance. And the only correct way to overcome it is the most streamlined and elongated body shape. Therefore, the most effective way is to work on the body shape, this is precisely this makes it possible to significantly improve the results and spend less effort.

Note: The best result can be achieved by working first above the length, then above the rowing frequency. The search for the right balance between the length and frequency is a fine tuning of technology to achieve a high result.

Basic idea from the position of biomechanics:
What needs to be done to swim faster and spend less strength?
- Body change the body position in water.

2. The speed of movement in water
A swimming person seems to float with a constant speed. But this is not the case, it is a sinusoid: the speed is maximum at the time of the rowing with one hand and falls to the beginning of the rowing of the other.

Usually everyone is working to increase the maximum speed (at the time of the row). But an effective approach is to increase the average speed, and this can be done by increasing the speed at a slow moment of the cycle.

The main enemy of the swimmer is the resistance of the aquatic environment. What moment is it the smallest? At what time is the area of \u200b\u200bthe body, "resting" into the water wall is minimal? At the time of a broken arm bent forward. Body position: Slightly on the side, one hand is stretched forward, the second in a bent relaxed state after the rowing comes from the hip forward over the water.

It was at that moment that the cycle is the possibility to increase the speed by slipping.
Three main rules for technology

Key regulations for full immersion technique:

1. Body balance in water.
2. The most elongated body.
3. Slide slightly on the side.

Body position

The main headache of the beginner swimmers - the legs hang down at thenime, and the body instead of a horizontal position seeks to the vertical. It is usually believed that it is necessary to work harder. But this is not entirely true and not entirely effectively. By the way, the big muscles of the feet take most of your oxygen.

Terry Laflin proposes to present your body as children's swing with a central point in the middle of the belly area. And then use the effect of the float.
You probably have ever tried to trick the ball - and he certainly slipped next to his hand. It is this property of water and you need to use - you need to trigger the upper part of the body, and the water will automatically raise the lower on the surface.

Faithful body position: close to horizontal.
Invalid body position: Legs are watching "at 20 (or 16) hours."

Maximum elongated body
Let us turn to the experience of shipbuilders: the longer veateria vessel can move with greater speed. Thus, we need to least lengthen your own body in water.

Theoretical calculations show that the swimmer is 183 cm with a rise, overcoming Mile for 25 minutes, could improve its result by 7 (!) Minutes, if 270 cm had an increase in 270 cm.
Rule: One hand with a slide should be in the elongated state in front of the body.

How to sail:
- Each time before starting the rowing, try to reach the subject that is far ahead (incorrectly pull the hand down to the bottom of the pool). At this point, your body must be as long as possible in length.
-Schedule sliding. Do not hurry to make another beats, let the body slide.
- Weight ease of hand. And a straight hand, and a hand, carrying over the water, should be light.

Possible errors at this stage:
- Body balance has been equipped. Feet and pelvis pulls down and you are trying to push yourself up, lowering your hand.
-Holova at the moment of the breath rises from the water. It also violates the balance and instinctively makes rely on the hand, which is going down.

Slide on the side

The most common mistake is to sail the ramp on the chest (shoulders in parallel to the bottom of the pool). The correct position of the body is on the side. This reduces the resistance. To sail 2 times faster, it is necessary to put 4 times more effort to overcome resistance. By reducing resistance, we will spend less forces to increase speed.

Thus, with each movement you need to roll from one side to another. And trying to stay in the side of the side the maximum possible time in each segment of the cycle. Moreover, when the position is combined on the side and the movement of the front hand forward, the body acquires the most elongated shape. What we need to achieve maximum speed during slipping.

But it is not very convenient to swim on the side. We instinctively resist this position of the body in water and turn over to the chest. Therefore, at the first workouts on the technique of "complete immersion" it is important to consciously control each movement and position of the body in water.

Total Immersion:Features of the training process

The principle "eliminate and develop"

The first stage of swimming training - it is necessary to take the most efficient position in the water and eliminate the resistance of the aquatic environment. In the second stage, it is a rhythmic and powerful pushing forward.

Work hands? No, all housing works.
It is often believed that it is necessary to swim with a ramp at the expense of the powerful muscles of the shoulder belt. But in fact, the impulse for the promotion of the body in water begins not in the shoulders, but in the hips! Because the main thing in swimming is not power, but rhythm, and rhythm goes from the center of the body.

Pay attention to how the ball serves the ball or how hockey player beats. They twist the housing, and then seem to be released the spring, inserting the energy of the whole body into motion. So why should I swim only at the expense of the strength of the hands?! With proper technique and slide on the side you connect the entire body, weeodic muscles and large (deltoid) back muscles work.

The impulse produced by them is much more powerful than a single rowing hand. And at the same time you will be much less to get tired, since the muscles of the hands will not overvolt. You must rhythmically screwed into the water, rhythm and rotation are given a hip.

What to do with your hands? Cling to water. You can imagine that you climb up the invisible staircase, trying to reach each next crossbar, cling to it and promote the body up.

Come to the wall face, lift the right hand as much as possible. Click the elbow and pull it up. There should be tension in the armpit. Now it is necessary to turn the left part of the housing from the wall - the shoulder and thigh by 45 degrees. Must with the widest muscles of the back, but not shoulder. It is from such a position Alexander Popov makes beats.

The main thing is not to focus on the row, but on the rhythmic movement of the whole body.
Hands should walk in a straight line and be relaxed enough at all moments except repulsion.

Total Immersion: Toak training

You need to reprogram the muscle memory if you are already swimming. Or create a new motor pattern, if you study from scratch. This will require first of all meaningfulness, then gradual and regular training, within which your body and nervous system must master and remember the correct sequence of movements and sensations, with them related.

One of the problems of experienced swimmers is the rooted habit of incorrect technology. It is necessary to work in scrupulously on each element. First technique, then force. Recall the example of Popov: before winning Biony, Alexander, together with the coach, analyzed the video and worked on the technique for a long time, and not over the frequency and power of the row. It was this that allowed Popov to win in Barcelona and then remain the leader for long years.

Training features

We will pay attention to the technique of learning the game of tennis. You will not see newcomers, which, under the guidance of the coach, are engaged in the fact that they arbitrarily transfer the ball through the grid. As a rule, training begins with the fact that the coach pulls the ball to the student and hesides him, repeating the same movement. Thus, a faithful motor pattern is formed. Further movement is complicated. And only after working out and assimilating all major movements, the actual game of tennis begins.

Swimming training often look like this: the student is floating allegedly freestyle, and the coach with a side comments on individual elements. Most professional swimmers begin to swim aged 5-7 years and instinctively find the right movements.

Is it possible to learn to swim yourself in adulthood? Yes it is possible. Do I need to swim for hours / weeks / years, waiting patiently, while the quantity goes into quality? No, no need, even harmful. Efficient path - consistent conscious performance of exercises for swimming techniques to generate a motor skill.

Is there a limit to perfect equipment? No, working on technique can go constantly all your life.

How much time do you need to master the basic skills of the right navigation? Hours of conscious work on the technique. Within the framework of the seminars, which holds the author of the book, the swimmers reduce the number of rigs from 21 to 16 (in the 25-meter pool) within one day of classes.

How our body works

Important information about how the body works:
1. Muscular memory . Your body remembers movement and brings them to automatism. To learn to swim efficiently, you need to change the motor habit (if you are already swimming) or create a new one.
2. A large movement consists of small . Having worked out every small movement with simple exercises, you can perform a lot. Each movement continues in the following. The sequence and awareness of the execution are important.
3. Only the right movements . Instead of trying different angles and movements, the method of trial and error finding faithful, you immediately float correctly.
4. Movement instead of thought . You do not model swimming in your head, and then trying to transfer it into the water. You consistently perform exercises and move to your goal.

Total Immersion:Approach to training

The "Full Dive" method consists of a series of exercises for the formation and development of faithful motor skills. In the practical part of sammary, exercises are grouped into 6 lessons.

How to do the most effectively do exercises?
1. When working out the exercises, observe the following sequence:
-The first reasons - think about the problem solved by this exercise;
-Nextants - observe how the exercise solves the problem;
-Contest repeats - remember the right feeling.

2. Constantly listen to your body. It is it that it must be sent to the brain a message that the exercise is performed correctly. As a rule, it is enough to 10-15 minutes on the exercise.

3. Do not check. Your body and mind must be in good tone all the time of exercise. Save the concentration. Between 25-meter plots, take a pause of 10-15 seconds. You must have a feeling of improving equipment on each segment. If it disappears, return to the previous exercise.

4. Perform the segments in complete coordination. Alternate a 10-15-minute stretch of exercise testing and test swim in full coordination. Each such swim should be better than the previous one. If you have felt the improvement in any element of technology, try to strengthen it.

5. If necessary, perform exercises in the las. In the technique of "full immersion", the legs are not required to perform power work, but during exercises, good legs work allows you to keep the body on the surface in the correct position. Some beginner swimmers spend all the energy of the legs and the preservation of the position of the body, and the exercise does not remain on the exercise. Put the short flippers (high-speed) and focus on the exercise.

Think about the exercise that you perform at the moment. Moreover, concentrate on some single exercise element.

To begin with, the proportion can be 4 to 1: four pools of exercise, one - in complete coordination. Then, perhaps you will come to the fact that to memorize you will be enough and one basin of exercises.

The main thing - your feelings

One of the most important aspects of training - learn to get sensations and interpret them. In the process of swimming, your body reports all the details and disadvantages of your technique. Listen to it and gradually improve the equipment. We used to command the body, what to do. Now it is important to learn to perceive feedback. Exercises are an external form. You deliberately perform a certain sequence of movements for a while. And feelings serve as a check - right whether you naturally perform these movements.

Your main opponent

The main opponent of a swimming person - water resistance. Feeling in the body that suggests you about the right direction of working with him:

1. Truck on the chest. The hips are close to the surface. Feelings can be different: that you slide under the slope, that someone presses from behind on the back. In any case, ease of legs should appear, they should freely slide for the body.

2. weightless front hand. The elongated hand should freely slide forward, without tension.

3. Strive forward by hand, try to reach the edge of the pool. Beginner swimmers are sometimes difficult to lower your hand into the water and do not make the wrecks. Imagine that this is your last rowing before turning and you need to slip another one or two meters to the side. Keep this feeling with each rowing. The movement of the hand should not be sharp - smoothly and slowly thrust forward.

4. Delay a little hand shift. Do not start working out with your hand while the second does not enter the water. In the quality of the exercise, try three different options - start the wreck of an elongated hand when the brush is the second is: a) below the elbow of the first hand; b) above the elbow; c) at the forehead level. Fix the number of rowes in each variant.

5. Deploy the belly to the side (in one and each other). Make literally it will not succeed, but the feeling that for every swallow you turn the belly to the side, will allow you to focus on the right movement of the case. The movement should go from the center of the body and end with a rowing hand. Intense rhythmic pulses for each side, with all body.

If you have the complexity concentration on sensations, the following tips will help you:
-Catch work on the form and work on sensations on the same exercise;

Work with short segments, you can try to sail for some time without inhalation - not to train your breathing delay, but for focusing on sensations from movement;

Move most slowly and relaxed;

After each segment, stop and analyze, what you worked about what you did, what you feel;

Perform the number of repetitions you need to memorize the sensation (we recommend 8-10).

If you have already started to get good, try to work in the following mode:

Increase segments up to 50-200 meters;

Try to trace two sensations at the same time (for example, support for breasts and weightless hand);

Make two sensations consistently within one segment (for example, the first 25 meters - support on the chest, the second 25 meters - weightless hand);

Two speeds within one segment - second 25 meters swim at competitive speed. Could you maintain a concentration, do not lubricate the equipment?
How many scowses should be done and how to reduce their number? Alexander Popov at the competition made 33 rowing in the 50-meter pool. In training, he performed 24 stamping.

Training technique Simple:

Popov made 24 beating at calm speed;

Then gradually increased the speed until he started to make a greater number of beats;

Reduced speed to maximum for 24 rigs and repeated.

Thus, with each training session, he moved his threshold of speed, trying to "squeeze" a maximum of each rowing.

First you need to determine the starting point - your current number of rigs to your training pool. The testing speed of the test swim should not be maximum - imagine that you float a kilometer and this segment on the last hundred, you are already tired enough, your speed is far from the sprint. Considered? Now let yourself promise cut this number at any cost!

Suppose you made 22 rowing in a 25-meter pool. Your target figure is 20 rowing. What happens next? Then you are easy and happily floating 200 (and maybe and 500) meters, making 20 rigs per pool. But then you get tired and on the next segment you see that 20 rigs behind, and the side is still far away. It is at this moment that the speed, rivals and other distracting factors go to the background - you start working on technique!

Targets:
1. The first goal is less than 20 rowes in the 25-meter pool.
2. As soon as it became easy, try to make less than 40 50 meters.
3. Then - less than 80 on the segment of 100 meters. (For comparison: 56 rigs 100 meters makes a swimmer top-level.)
4. Complexes of 8-10 approaches of 100 meters (less than 80 rowing) with pauses 15-30 seconds.

Do not chick. If you strongly pushed the legs and sailed without rowing half, then your technique did not improve, you just pushed the legs well!

Figures for a reference point, 100 meters in a 50-meter pool: an average level - 80 beans (2 times in 40 rowing, time - 2 times to 40 seconds), a good level is 60 or a little more.

Total Immersion:Practice

One of the main benefits of training according to the Total Immersion method is a series of step-by-step simple exercises, the execution of which allows you to gradually master the proper swing technique.

If you train yourself, then your best assistant - Video Freestyle_Disable Made Easy:

(In this playlist on Youtube, be sure to look at the fantastic swimming of Shinji Takeuchi!)

Principles of practice

1. Clean mind
Forget the old muscular habits. Start swim from pure sheet.

2. Complex movement consists of simple parts
Consistently work out simple movements and then connect them to one large.

3. Smooth breathing
Remove the stopwatch, focus on a relaxed slide and technique. Follow the breath and work of the heart. Between the swims of Terry recommends performing breathing exercises from yoga.

4. Restoration
Between the segments, make a pause and 3 inhalation-exhalations. Inhales, breathe slowly, to relax the body before the next breath. If you make long segments, you can lengthen the pause and make 5-7 inhales.

Balance
When preparing this book, the author proceeded from the assumption that the reader does not have skills and begins to learn from scratch. Therefore, some of the exercises will seem very simple to those who are already able to swim. Do not deceive yourself - all exercises are important for the development of the right skills. Regardless of your level - start from the first exercise and consistently perform them all.

Lesson plan:
- 25 m Exercise 1;
- Pause 3-5 inhales;
- 50 m (25 rights. + 25 lion) Exercise 2, the first part on the side;
- Pause 3-5 inhales;
- 25 m Exercise 2, active balance.

Exercise 1
All newcomers desperately row their hands and legs. With the sole purpose - not to drown. Your first task is to feel that you do not drown, if you stop the row. Water itself will push you on the surface.

Staying in an absolute Buddhist calm, in the position lying on the back, hands along the body, slowly and relaxed with straight legs. Your body should be simultaneously stretched and relaxed.

Some novice swimmers are better to perform this exercise in a small pool, where there is an opportunity to stop and stand in 5-10 meters. If you felt fatigue, stop, restore the relaxed and focused state and continue quietly.

1. In position lying on the back, find the right position of the head - the water is slightly on the forehead, at the edges of the glasses, at the chin. Do not hurry, it can take you and 5, and 10 minutes. Then slightly lower the chin to the chest.

2. Relax your shoulders. The shoulders at the same time will "go" a little forward, rounded back.

3. "Put on the float." Keeping a relaxed position of the head and arms, lower the top of the body (your lungs are your float) a little deeper. Wait until your hips flood. They will go to the surface on every joke - this suggests that you have a good balance. Your legs should not raise splashes - only a small ripple.

4. Do not use your hands. The perfect balance is your hands along the body, you keep water without hands.

5. Swim less than 25 meters, if necessary. Rest. Your condition should always be calm and relaxed. As soon as you tense or tired, take a pause.
Mentally imagine how you transport the champagne glass from the side to the side of my forehead.

The exercise on the balance is easier to fulfill full people. The housing of swimmers (often triathletes) may require assistance of an assistant who will create a move, slightly pulling out the shoulders or head. At this point, the swimmer needs to try to remember the feeling. The partner may give acceleration, and then release, then pull and release again and re-release, each time increasing the distance in time, which the swimmer overcomes independently. You can also use flippers. Do not be discouraged if you failed to perfectly position the body in water, the balance will also be worked out in other exercises.

Exercise 2

It is necessary to find its point of balance - the position of the body in which you perform exercises. This is the so-called "balance on side", but in fact the position of the body individually and depends on the swimmer's complex. For example, for a housing person, this provision will be close to the position on the back.

1. The starting position on the back, arms along the body, quietly moving forward due to the legs. Find the balance and enjoy.

2. Slowly turn the body to the side to the shoulder and hand (lies along the body, the palm on the hip) were above the water. Head in place, look up. Find a comfortable body status for you on your side. If you are uncomfortable, go back to the original state and slowly try again.

3. Check your position: Water around the head (forehead, edge of points, chin), the head is not trapped back, the spin is round. You can search for a relaxed state, helping to keep your lower hand equilibrium.

4. Concentrate on the fact that your body is simultaneously relaxed and elongated. Internally, you must remain as calm as possible.

5. Repeat on the other side. As a rule, on one side, the position is better. Work on the way that when moving on both sides, balance and calm relaxed state remained. Perform one pool on one side, make a minute pause, and repeat on the other side.

6. After you have honed the movement on each side, start exercising in the active balance, changing the parties. Take the position on one side, make 3 breaths, then turn to another. Important: Relaxity, calm, even breathing, hands along the body, head in the same position, legs do not raise splashes.

A common mistake is to bend knee up to 90 degrees (like a bike). Effective sailing angle - 30 degrees. How to fix:

Exercise "Float". In a vertical position in the water (as synchronist), the hands of the cross will arrive at the chest. Reliable relatively straight feet, keeping the direct position of the body, head over water. Legs must be relaxed, long and flexible. 15 seconds Exercise, 15 holidays.

-"Tow". When your partner gives acceleration, disappears the need to hysterically chat and the ability to concentrate on slow and relaxed work from the thigh to the fingertips.

- "Balance on side". In the position on the side, gravity works perpendicular to the movements of the legs, so you will with a smaller probability will bend the knee under 90 degrees.

Stretching. With the ankle age losing elasticity (this is also promoted by running). Stretching will help restore the form.

Geeness and sliding

You need to stretch as much as possible to give the body the right form. It is necessary to ensure that the tension does not occur in the body.
If at some point you tense, started sinking, - stop, make some relaxed breaths and repeat the exercise on the balance.

Lesson plan:
-50 m Exercise 3 (25 meters on each side)
-50 m Exercise 4 (25 + 25)

Between swims, make a pause and restore your breath.

Exercise 3.

As you remember from the theoretical part, it is necessary to extend our body to the "Waterlin" as much as possible.

1. Source position - on the back, arms along the body, legs give a light acceleration. You must feel the relaxation and support of water. Check out the position of the body, head, legs (there should be no spray). Now slowly turn the housing to the side so that the whole hand from the shoulder to fingers is above the water, the face looks up. Continue a relaxed movement.

2. Gently move the bottom hand in the elongated position above your head. Palm can be addressed to any side, the hand should be relaxed. Continue movement.

3. Now take a slightly pull the housing and hand. You need to stretch the maximum, but without too much voltage in your hand and body, the head close to the shoulder of the elongated hand. Still without tension, check the post: the head on the central line (axis) of the body, the water is evenly around the face (chin, glasses, forehead), the top hand along the body above the water, the bottom stretched, the fingers are 2-5 cm below the water surface.

4. Slide in this position. Train on both sides until you satisfy the slide on the "weak" side.

When working out the exercise, focus on the line from the fingers of the elongated hand to the toes and maximum relaxation. Do sufficient pauses with breathing exercises.

Exercise 4.

In this exercise, an extremely important skill is being worked out - rotate the housing for the inhalation, and not to twist head.

1. Source position - on the back, hands along the body, a soft movement forward due to the legs. Mildly turn to the side and pull the lower hand as in the previous exercise. Check the position: the body is stretched and relaxed.

2. Slide in this position for some time. Next, gently turn your head down into the water and trust a bit behind it. Now your position on the side (previously you lay slightly on the back, now slightly on the stomach), look into the floor, the bottom hand is stretched, the top pressed to the body. Continue a relaxed movement for some time.

3. Not allowing when you end the air, gently roll up to the starting position face up.

4. You must return to the original balanced body position. Do not be discouraged if it did not work the first time. Continue face up, restore breathing (minimum 3 inhalation) and relaxation. Repeat roll.

Secrets of the second lesson:
- Perform the rolls slightly press the head to the shoulder of the elongated arm;
-The position of the face down the chest should be slightly drowning into the water, the feeling - as if you fly with a superman down the slide head forward;
-Porce face down - the most speed; Stretch it, trying to mentally slip into the needle.

Turn under water

The most important lesson. Work out each exercise to the state of confidence. Only then connect them in the series. (If necessary, return to the workout of the exercise.) The estimated lesson test time is a few hours.

Lesson plan:
Each training begins with the execution of warm-up exercises 2, 3 and 4 for 10 minutes and more.

Series 200 meters:
-50 m (25 rights. + 25 lion) Exercise 2 (Balance point);
-50 m (25 + 25) Exercise 3 (face up);
-50 m (25 + 25) Exercise 4 (face down);
-50 M (25 + 25) Exercise 5 (look at the palm).

Series 100 meters:



-25 m Exercise 6 on the other side.

Series 150 meters:
-50 m (25 + 25) Exercise 4;
-50 m Exercise 6;
-50 m (25 + 25) exercise 7;

Series 150 meters (option 2):
-25 m Exercise 4 on one side (face down);
-25 m Exercise 6 on one side;
-25 m Exercise 7 on one side;
-25 m Exercise 4 on the other side (face down);
-25 m exercise 6 on the other side;
-25 m Exercise 7 on one side.
To work out the exercises and series of lesson 3 you should leave for several hours. After every 25 meters, make a pause and restore your breath. Inside one exercise, also follow the relaxed state and between the cycles in the face position, perform 3-5 inhales.
Exercise 5.

1. Consistently relaxedly accept the spent poses: on the back - the hands along the body, on the side - the hands along the body, on the side of the hand stretched. Check the balance of each position. Go to each next position when you feel a confident relaxed slide in the previous one.

2. Continue movement. Turn the head face down. Continuing movement, check the body position. You should easily slide, like a slide, head forward.

3. If necessary, flip face up, restore your breath. Return to face down. Mildly tighten the top hand to the face, bent it in the elbow. Palm must pass by belly and chest. The final position is open palm directly opposite the face. Shoulder, elbow, brush and fingers are relaxed.

4. Make sure the shoulders are one above the other, the body is relaxed. (Follow not to turn the stomach down!) Return to the starting position face up. Restore breathing and repeat. The calculated number of exercise cycles performed - 3 in the 25-meter basin.

Exercise 6.
Turn under water

1. Source position - palm moves to the face (as in exercise 5). Continue the movement of the hand forward.

2. Simultaneously with the movement of the hand forward, make a smooth flow to the other side. At the same time, the hand should stretch forward, and the second one smoothly on the identical trajectory move to the thigh.

3. At the end point of the turn, you must take the position face up, on the other side, the bottom hand is stretched, the top along the body. Check the body position - relaxed slide. And repeat the smooth ride with the change of hands in the opposite direction.

Secrets:
- Hand begins to go to the thigh after the second hand "will pass" by the face;
-Fine point of movement is after passing the point of balance;
-Method "Inhalation of the Pupkom" - when you see a returning hand in front of yourself, give the command to the housing to turn to inhale "through the navel";
there is a housing that works as a whole;
-It, keep the elongated position every time and continue slipping;
- excrement and collected, without splashes and large amplitude;
-The moment when you see the returning hand, stop working with your feet, renew the face-up after acceptance.

Exercise 7.
Double Turn under Water

1. Source position, as in exercise 6. Perform roll on the other side, but do not raise your face from the water. Endpoint: You changed your hand and slide on the other hand face down on the side.

2. In this position, check the position. And you perform the return ride. The final point is the face of face up with an elongated hand.

3. Continue to slide and restore your breath. Perform 25 meters on one side, then to another.
Before working out the next exercise, pay attention to the work of the legs. Stop working feet at the time of the hand change - as soon as the first hand passed by the face. Renew when the second hand returned. Feel how you float at the expense of the pulse created by twisting the body when changing hands.

Exercise 8.
Triple Turn under Water

1. Add another cycle to the previous exercise in the face of the water.
2. Pay attention to the position of the body: in the final phase of each shift, one hand is stretched forward, the second one - along the body back.
3. Do small pauses in the final phase of each hand change in order to feel slipping. In this position, look for a relaxed balance.
4. Mildly twist into the water, pulling your hand on each shift.
5. After working out the 3rd step, remove artificial pauses in the final phase. Add the speed by slightly reduce the amplitude of the rotation.

Lessons from the 4th to the 6th you can find in the full version of the book. Mastering the swimming does not end in the lessons. Improve the swimming technique is infinite. You will help you on YouTube videos and regular appeal to Sammari and the Book "Full Immersion".

Conclusion

Swimmer and coach Don Walsh began to train on the "Full Dive" system already in adulthood. At the age of 50, he took part in the marathon around Manhattan Island in the United States. He made 26 thousand buds in 9 hours. But you will be surprised by learning that his nearest pursuers made 14,000 buds! After the finish, he was in such a great arrangement of the Spirit that was ready to take another circle, and his rivals barely moved their feet from pain in the whole body.

Terry Laflin in childhood was swimming, played for college. But by 37 years gradually turned into a flabby father of the family, with shortness of breath and overweight. Once he was awkwardly reached for bags from the supermarket and as a result he spent 3 days in bed, barely sowed to raise. After this incident, he accepted a firm decision to return to training. A year later, he had already overcome a distance of 3,000 meters, after 3 years he sailed 5,000 meters and performed at the Masters series competitions.

The study of the "Full dive" technique is the path of craftsmanship that will allow you not only to learn how to easily and freely feel in water, but also will show new verge of communicating with your own body and consciousness.

This is the path of meditation on which you will find a lot of discoveries. The main coup will happen when during the class you will catch the state of the stream. "Full dive" is not only a technique, it is a philosophy of training. Enjoying the flow state, you will enjoy the process itself, enjoy every moment and you can continue to move endlessly.

Basic Principles of Training:
Ease

Relaxed slide in water and enjoy every rowing.

Efficiency
Each movement is working as efficiently as possible to promote the body forward.

Harmony
Relaxed gliding in water is akin to meditation or Tai-jhi. You connect your inner calm and light rhythmic body movements.

Way
The process of training is a progressive contemptive movement from simple skills to complex combinations, a constant search for harmony and balance.

In any case, and especially in sports, it is very important to understand what you seek and whether you act correctly - for this, you need a plan.

schedule

First of all, it should be noted that the universal training scheme does not exist - it all depends on the individual characteristics, the possibilities and goals of each person.

  • number of workouts: 3 times a week;
  • duration:for 30-60 minutes;
  • what to do: The formulation of technology, the development of endurance, power and high-speed qualities (see more details below).

Intensity

Attention: Long load on too high pulse harmful for the heart!

On the negative consequences of the crying of the heart muscle.

Therefore, it should be controlled by the pulse - to calculate its maximum permissible Heart rate (220 minus his age), and take 50-80% from it And do not exceed this level, or also consider the heart rate according to the Formula of Carvionna (all).

Power exercise

If you want to swim quickly, seek serious results, then in addition to classes in water, also recommended training for swimmers on land - in order to prepare the appropriate muscle groups involved in swimming.

Very good about it told in this video:

Program for beginners

1. Forming technology

If you are just starting to do, first of all you need to develop:

  • proper technique;
  • endurance.

Be sure to look and try to do exercise from this video:

If you already have the right technique (at least at some level), then you can proceed to its improvement, the development of endurance - for this proceed to the programs listed below.

2. Counting rowes

Counting of rowings per pool is an effective way to improve your technique (the smaller the number of rowing you need - the better the technique).

Distance - 600 meters, swimming with a crawl:

  • twice 50 meters as a warm-up;
  • four times 25, counting the number of rowes - you need to try to make the same number of rowing on each segment;
  • four times 50, with rest of 30 seconds after each segment;
  • four times 25, counting the wrecks;
  • twice 50 for a hitch - relaxed.

3. Endurance and proper breathing

Distance - 600 metersfocus - on the development of endurance and the construction of proper breathing, so the latter should be given the most attention.

Swimming:

  • 100 as a warm-up with rest between segments;
  • four times a 50 times with a 30-second rest after each segment - the speed of swimming should be the same throughout the distance;
  • four times 25 with a change of breathing - on the first two segments to do on the fourth row, on the last two cuts to do inhale on the second row;
  • twice 50 in any style with a thirty-second vacation between segments;
  • 100 freestyle as a hitch - relaxed.

Important: For the health of the cardiovascular system, it is always necessary to do after any workout!

4.Crolo and one other style

Distance - 800 meters. Swimming:

  • workout with a drill 150 with rest;
  • 4 to 50 with a change of style every 25 and a break between distances;
  • 4 on 25 free-style stamps of rowing;
  • 4 to 50 one of the styles at its own discretion with a break between distances;
  • zaminka 150 relaxed.

5. Respiratory control

Distance - 800, Swimming with a crawl:

  • workout 150 meters with rest;
  • 8 x 25 rapid with a 30-second break;
  • 100 crop counting on segment and reduce their number next one;
  • 4 x 25 quickly with an attempt to delay breathing on each segment with a 30-second rest between swims;
  • 100 with the counting of rowing on the segment and decrease their number on the following;
  • zaminka 150 meters.

Average level

1. Respiratory control and endurance

Distance - 900 meters, training with a craft:

  • workout 2 100 meters with one break in the middle;
  • 4 x 25 rapid rabble with 30-second holidays between segments;
  • 4 x 50 with three strokes on each rowing and 15-second rest after every 50 meters;
  • 4 x 25 rapid with breathing delay on the segment and 30-second rest after;
  • 4 x 50 with three blows on each rowing and 15-second rest after each half hundreds;
  • the hint of 100 meters.

2. All styles

Distance - 900 meters, plan:

  • workout with a rack 2 through 100 with rest at discretion;
  • 4 at 25 on the back with interruptions in 15 seconds;
  • 4 in 25 breasted breaks;
  • 4 at 25 butterfly with interruptions;
  • 2 to 100 alternately - 25 each style with a break in 30 seconds after hundreds;
  • zaminka with a roll of 200 meters.

3. Roll + complex

  • workout 200 without a break;
  • 4 by 50 freestyle with velocity alternation every 25 meters and rest for 15 seconds;
  • 4 to 100 alternately - 25 meters each style with a break in 30 seconds after hundreds;
  • zaminka 200 meters.

4. Roll + Complex number 2

Distance - 1000 meters, plan:

  • workout with a 100 meters ravine without a break;
  • 4 to 50 alternately butterfly and krolm every 25 meters and a 30-second break after every 50 meters;
  • 4 x 50 - spin and crown;
  • 4 x 50 - Brass and Roll;
  • 4 x 50 free with velocity alternation every 25 and recreation;
  • zaminka Roll 100 meters.

5. Endurance, respiratory rhythm, turning techniques

Option 1

  • workout with a rack of 300 meters without rest;
  • 4 x 50 krolm with breathing change - inhalation on the 4th rowing on the first 25 meters and on the 2nd rowing on the following 25 meters away in 15 seconds;
  • 200 cramps, followed by 10 turns after each second rowing;
  • 4 x 50 any style at discretion with a break;
  • filler hitch 300 meters.

Option 2.

Distance - 1200 with adding turns, plan:

  • workout with kroll 200 without rest;
  • 200 krol, followed by 4 turns after each fourth rowing;
  • 4 in 100 ras, making breathe on the fourth rowing and resting 15 seconds after a segment;
  • 4 turn after each fourth rowing;
  • 4 to 50 in any style at discretion with a short break;
  • zaminka 200 meters Krol.

How to increase the speed of the Karol


Wayne Goldsmith is a famous American swimming coach
  1. Reducing the time between swimming with the usual style and on the legs (Killer Kick Set).

    Consists of two parts:

    • Search for a speed limit - for this you need to swim 50 meters style and add to time 15 seconds, then swim this distance on the legs for less common time, after which you should take one second and try.

      When the swimmer touches the side at exactly the set time - the limit will be achieved.

    • Speed \u200b\u200bTraining - Slow 8 to 50 on the legs in the installed high-speed leverage when you assign two minutes to each interruption segment.
  2. Improving time with shorter distances (Over / Under SET). The essence is in overcoming the performance of the best old time by breaking the workout on shorter segments, gradually reducing the time for each distance.
  3. Combination of rowing increases (8-10-12-14-16). The essence is to make a certain number of powerful rowing at the start, then wrap the segment at a slower pace. Following this combination, the swimmer must do:
    • on the first segment - 8 powerful rowing and a calmer pace to the end;
    • on the second segment - 10 and then, as on the subsequent segments, is similarly more calm;
    • on the third segment - 12
    • on the fourth - 14;
    • on the fifth - 16;
    • 100-200 meters Zaminka.
  4. Competitive exercise in the pair (Dive Cones). The essence is to overcome the larger segment of the distance during the specified period of time. That is, the purpose of the swimmer is to swim the set number of segments in less time than the opponent. As declared sets, you can take 5 segments of 10 seconds, 4 to 15, 3 to 20, 2 to 25.
  5. Overcoming segments 60 meters at maximum speed (Super Sixties). This distance is considered to be the best for the development of the speed qualities of the swimmer. As a training program, you can use an option 6 to 60 with relaxing swimming between high-speed segments.

What to drink during class?

As in other aerobic workouts, during swimming, a person loses fluid.

At the same time, its losses are not so great compared to running and swimming - this is due to the fact that during the swimming, a person appears additional cooling due to the surrounding water.

However, because fluid losses go, it is recommended to replenish them.

Some unified approach is not here but in general, you can adhere to the following:

  • If you are a novice swimmer and your workouts are not very intense, then it is enough to take a bottle of water and during the workout make it several small sips. Do not drink much - your body does not lose so much fluid during non-intense training, and excessive water in the stomach can cause discomfort.
  • If you have a more intense training (but still not extinguishing), then you can also drink water, just in a little more.
  • If you have intense, long and extinguishing training - then the body loses more fluid and can be replenished isotonic drinkcontaining salts and electrolytes (as they are also lost and need to be filled). This drink can be made independently: mix water with compote, add a pinch of salt.

An excessive increase in fluid during training leads to an increase in the heart load (it is required to pump more blood), its disadvantage - moreover, it is necessary to pump too thick blood). because observe the Golden Middle Based on the intensity of your classes: Do not drink too much or too little.

Classes in injuries

Swimming strengthens health and positively affects the recovery process with different injuries, because it is recommended when treating spinal injuries, mening breaks, fractures, many other types of injuries.

If you had injury, then before the first trip to the pool, you must consult with your doctor and get its recommendations.

Rehabilitation after injuries implies gradual adaptation in water. As a rule, it is recommended to start with 20-30 minutes of simple exercises with a smooth transition to more complex training.

Hernia

It is well told here how to swim with the hernia of the spine:

Spinal injury

Similarly, an exercise option is shown here during spinal injury:

Possible occupation plan

If you have previously been engaged in swimming and injury, here is an example of a possible workout with scoliosis or hernia spine (Specify your permissibility in your case!):

  • 15-20 simple dives in water to breathe;
  • 200 meters on the back with two hands;
  • 100 on the back with an alternate ejection of hands;
  • 300 Brass with separate work of hand and legs;
  • 200 crawl with breathing through 2 rowing;
  • 200 butterfly;
  • 15-20 simple dives into the water to breathe.