As it is correct to float on a back"

Swimming — a universal type of improving sport which favorably influences all systems of a human body, in particular a backbone. At any problems with the musculoskeletal device of occupation swimming, in particular, on a back, improve its state and significantly reduce pain. As it is correct to float on a back and how quickly to learn this equipment, let's understand.

What muscles work when swimming at a back

When swimming on a back the main thing is to observe the correct equipment which basis is formed by arrangement of a trunk in water. The efficiency of occupations and functioning of all necessary muscles will depend on it.

The style on a back assumes that in the course of the movement practically all muscles are studied, beginning from muscles of a neck and finishing with calves.

Whether you know? The most ancient style of swimming is the breast stroke. Archeologists found drawings in which people, floating were represented by a breast stroke on walls of ancient caves. These images still are dated the Stone Age.

Certainly, are most of all mentioned:

• humeral delta;
• the broadest muscles of back area which are loaded in the course of implementation of a grebk;
• trapezoid muscle;
• muscles bark and the press at the expense of which there is a balance support.

Besides, additional loading is received by muscles:

• shoulders: plecheluchevy, forearms;
• trunks: chest, cervical, round, diamond-shaped, the muscles holding a backbone;
• hands: bicepses and tricepses;
• legs: buttocks, hip biceps, quadriceps.

Regularly being engaged in swimming on a back, it is possible to get rid of many diseases connected with the musculoskeletal device, to strengthen health, to increase immunity.

However the incorrect position of the case during the trainings can lead to back pains therefore it is necessary to watch closely technology of performance and to begin to practice under observation of the qualified trainer.

Read in more detail about what muscles work when swimming in different styles.

Than it is useful

It should be noted that swimming on a back most of all is suitable for beginners as does not demand immersion of the person in water and adjustments of breath and also gives the chance to restore breath, lying on a back if the person was tired. Besides, the similar sport renders big advantage for an organism:

• allows to train practically all groups of muscles, at the same time does not give load of joints and sheaves;
• strengthens a muscular corset and a backbone;
• strengthens a cardiovascular system without overload, normalizes its work as, thanks to horizontal position of a trunk, a cardiac muscle it is not necessary to pump over blood from top to down;
• improves functioning of lungs at the expense of what cages receive more oxygen;
• accelerates all exchange processes that leads to loss of extra kilos and improvement of work of a digestive tract;
• improves flexibility and a bearing;
• brings all organism into a tone.

Except that swimming on a back revitalizes an organism, strengthens a backbone, it still perfectly relaxes muscles and also gives the chance to calm nervous system.

Learn what impact swimming has on health of women, men and children.

Styles and technology of swimming on a back

Today 2 styles of swimming on a back practice: a crawl and a breast stroke which differ in different technology of movements. Let's consider features of each style.

Crawl

The equipment of a traditional crawl on a back consists of a special set which includes: 2 moves hands, 6 moves legs, on one breath and an exhalation. In case legs function rhythmically, the athlete has an opportunity to carry out movements, without using hands, however the trunk at the same time has to be in work all the time — to make turns in the parties on each 3 blows by legs.

Examine exercises for swimming by a crawl on a back and on a breast.

In the course of swimming by a crawl it is very important to observe the correct position of the case as the uniformity of breath and speed of movement will depend on it.

During swimming it is recommended to pay attention to the following:

1. Case position. The trunk has to be in water most exactly and to achieve such position, it is necessary to put directly the head, to lower ears in water, to raise a chin a little up. Water on a face should not reach higher than the level of cheeks. In parallel with it it is necessary to curve a waist, the breast and a stomach to arrange over water.
2. Movement of legs. All movements by legs have to be plastic and flexible. In this case the lower extremities act as continuation of a straight line in which the trunk stays. During performance of movements of a leg go harmoniously up/down, at the same time, during leaving of a leg down, knee joints begin to be bent, and the move comes to an end with straightening of a sock. At the movement up the leg becomes straight, and the hip turns a little earlier, than a shin and foot. Labor movement at a crawl the extremity move from below up is considered.
3. Position of hands. At a crawl the upper extremities remain practically all the time equal, only in the course of stay under water can be bent a little in elbows. At implementation of a grebk, in time capsizing of a hand back, it enters water from the latest finger, and leaves from big, at the same time the brush carries out the movement on a rotary trajectory.
4. During a grebk of the same social standing the athlete carries out on one breath and an exhalation. In process when the working hand carries out a fungus under water, the breath by means of a mouth is taken. At throwing of a hand and its raising, exhalation by means of a nose or a mouth and partially a nose is carried out.

It is important! Before carrying out completely a heat cycle in the pool, it is recommended to ottrenirovat accurately all points of the technology of performance separately.

Swimming by a crawl begins with grouping of a body near launching sites in the pool. Further, on a whistle, there is a push, then the body shipped in water does a deflection in a waist and begins to move on a surface, at the same time the swimmer carries out movements by at the same time lower and upper extremities.

Having reached a parallel side of the pool, the athlete does turn. Its direction will depend on that hand which the first concerned a wall: right or left.

Video: swimming by a crawl on a back

Breast stroke

The breast stroke on a back is less popular style of swimming, than a crawl, however it with pleasure is practiced by athletes as he allows to work the heavy and powerful blow necessary for execution of a traditional breast stroke on a breast.

The breast stroke in technology of performance is similar to a crawl, however has the features: first, legs at movement carry out pushes, but not blows, and, secondly, both hands carry out moves at the same time, but not in turn.

We advise to learn more about technology of swimming by a breast stroke.

In the course of swimming it is necessary to pay attention to the following aspects:

1. Position of the case. An initial position of the case — on a back, the close, extended to one line with a trunk, straight arms, at shoulder length, palms watch legs up, the neck is strained, the person is lowered down and looks to the area of a stomach.
2. Movement of hands. Movement of hands is carried out synchronously, during performance of a grebk the upper extremities need to be taken to the parties and down, to straighten brushes. When hands reach hips, return them in an initial position.
3. Movement of legs. At a breast stroke the lower extremities carry out a push and move on a trajectory from below/up towards each other. At first it is necessary to bend knees, to part legs on width of shoulders so that heels looked in the parties. Further heels fall until they do not reach a basin, legs at the same time get divorced slightly more widely than shoulders, feet are developed, socks — last on themselves.
4. At a stage of transfer of hands it is necessary to execute a breath by means of a mouth, and in the course of a grebk and movement on water — a long exhalation through a nose or a mouth.

Important! In a breast stroke the main attention is paid to moves of hands which are, as well as in a crawl, the predominating element. Legs just carry out a powerful push.

In this style of swimming the fungus and performance of blow by legs is considered the main stage. Movements by the upper extremities at the same time are made at the same time, with increase in speed, aside and down.

Video: how to learn to float on a back

How to learn to float on a back: exercises for beginners

Quickly to study all subtleties of swimming on a back, the set of various physical exercises is developed for beginners who specially practice at first on the land, and then in the pool.

On the land

That a practical training in the pool did not cause a set of difficulties, experts recommend to begin to train on the land.

First of all, it is necessary to study the main movements attentively:

1. For this purpose it is required to lay down a back down on the equal basis, hands to arrange along a trunk. To slowly carry out the same moves which are studied in water. After repetition of the first cycle of exercises one hand should be stuffed up for the head and to work moves a leg again. At repetition of the second cycle one hand is changed for another. The training comes to an end with a set of exercises at which both hands are located behind the head. During the training the head needs to be torn off from a floor approximately on 50 mm, and to press a chin to a breast. Train also breath: inhale through a mouth, exhale a nose.
2. Moves hands on the land should be carried out in a position standing. First of all, make general exercises: rotary motions serially two extremities. After that one hand have above, hold another along the case and gradually begin to carry out the movements imitating swimming process. After a while position of hands is changed. When the athlete learns to make correctly exercises on each hand, then it is possible to learn to study moves both extremities at the same time.

Video: studying the technology of swimming on a back on the land

In the pool

On water pass to studying the technology of swimming after when occupation on the land are ended.

All physical exercises make in shallow water or near a pool side:

1. Deduction of the case. First of all, the athlete has to learn to hold correctly a body on water. For this purpose he is kept by a hand for a level and lies most exactly on a back that knees did not stick out of water.
2. Movements by legs. Having mastered deduction of the case, it is possible to pass to moves with legs. Hands should be extended, to rest a nape about a side, and on a rhythm "both time, and two" to train bending of legs and sharp blows which are made at the same time by two extremities.
3. Grebki hands. After working off of moves legs it is necessary to connect grebk hands. Swimming movements carry out at first one hand, then the second. Repeat exercise until there is a synchronism in work of both hands.

Whether you know? The crawl on a back is considered the third in speed style of swimming, after a crawl on a breast and a breast stroke.

When separately all exercises are studied also ottrenirovana, then it is possible to begin to learn to carry out at the same time moves hands and legs.

Widespread mistakes

Among all styles the swimming on a back is characterized by two features: position of a trunk and breath. With it many beginning athletes have problems owing to what they make a number of typical mistakes:

1. The trunk plunges in water, but is not located on a surface. Too big bend of joints in coxofemoral area can be the cause of it owing to what the basin "flops" down. That it did not occur, it is required to extend a trunk most exactly, having taken rounded shape.
2. The trunk fails in the absence of work of hands. It is necessary to coordinate work of both upper extremities that will allow the case to keep in water most directly.
3. Breath failure. During a grebk it is necessary to look behind that the hand located absolutely directly entered water from a little finger, at the same time the neck should not be too bent. Otherwise water will get on the person and to complicate breath.
4. Slow movement on water. The lack of work of a trunk is considered the prime cause of long sliding. For increase in speed the case should be held horizontally and to rotate in different directions.

Besides, the speed and quality of swimming on a back are influenced by the following factors:

• too long distance between hands on an entrance and an exit;
• performance of a push from a knee, but not from a hip that forces down the correct work of legs;
• small amplitude of a push;
• the strong tension of legs when performing the jog movement.

Swimming on a back — one of surprising styles which possesses a row characteristic, unusual for other styles, features.

Whether you know? Swimming promotes increase in a libido both at men, and at women. Thanks to regular trainings in cool water, there is a stimulation of production of sex hormones and improvement of blood circulation in a small basin. Only half an hour of occupations in day will allow to increase quality of sexual life significantly.

Technology of commission of movements demands from the swimmer of observance of two basic rules: competent location of the building in water and performance of a cycle of breath over a water surface, having mastered which, it is possible to achieve good, productive results in this sport.

However it is necessary to remember that to learn to float on a back a crawl or a breast stroke it is possible only after the equipment of a crawl and a breast stroke on a breast is mastered.