The advantage of occupations swimming is obvious to all. Many are almost ready to register to the pool, but somehow uncertainly feel in water. Today we will consider how to learn to float to the adult independently.
Physicians and trainers know that swimming is, in fact, complex loadings. Both muscles with joints, and heart, lungs, bones are involved. It is shown in:
- strengthening of muscles of vascular highways;
- improvement of flexibility of joints;
- the toning action on nervous system;
- to the general training of an organism.
It is noted that pools not only are more effective than gyms, but also it is safer. It is relevant for beginners — to be injured in water is almost unreal (nobody will let the beginner to a tower).
The main difference from the gym — an emphasis goes not on a set of weight, and on its "alignment" and the general strengthening of an organism. The procedure of a heat simple in appearance is followed by a number of physical processes — here both the water resistance, and action of forces (lifting or loading), and it is complemented with energy consumption.
Important! Regular visit of the pool will demand revision of the menu. High expenses of energy "are killed" by products vitamin-rich and proteins, and their number will be large, than usually.
Before coming into water, you remember importance of breath. The first occupation will be devoted generally to its statement. The main thing is to alternate breaths and exhalations rhythmically. At the unprepared person it can turn out not at once, but after couple of heats the necessary mode will be set.
The sharp breaths made over water are replaced by a nasal exhalation at immersion, thereby changing thorax volume that affects buoyancy.
Needs to pridelit special attention the healthy nutrition or sports food depending on loadings.
People who only thought of how quickly to learn to float should work with such methods of a heat as a crawl and a breast stroke. The first is often called free, and quite often occupations begin with its development. The breast stroke is already more difficult, is carried out on a breast and at the active movement of legs.
The butterfly stroke demands fair preparation therefore for beginners can use only its separate elements. Swimming on a back — the same crawl, but the return.
Whether you know? The swimmer who overcame 100 meters spends for this distance of energy four times more, than the athlete who ran it.
The training including all four styles is called complex, only experienced swimmers are allowed to it.
This unpleasant phenomenon is familiar to some, but also it can be overcome. It is worth beginning with the fact that the fear in itself is a protective reaction. You should not be ashamed of it: the person by the nature is afraid depths, and level of training here at anything. Many adults, even without being afraid of water, are not able to float, and there is nothing reprehensible in it.
It is possible to get rid of this phobia. It is important to convince himself of safety. In the same pool it is better to begin from far away — simply to approach a short flight of stairs and to gradually begin descent.
If unpleasant feelings and caution just about pass into panic, it is better to become one step higher and to look round. Really, beginners are not let deeply and the trainer always nearby.
Having decided, come into water. Create a spirit — water should not frighten, and, on the contrary, to become the assistant. For the first time will be enough simply to come, at the second approach — to float couple of meters in the presence of the experienced swimmer and so on.
Important! Similar situations often are followed by some unpleasant memoirs therefore in certain cases it is necessary to address the psychologist.
To overcome fear at once it turns out not at all, but it is not a reason for despair — get rid of it gradually. Sharp differences can cause dangerous euphoria and revaluation of opportunities.
Now we will look what the very first occupation and what requisite should get will begin with.
The physics claims that the person does not need to put any superefforts to keep on water. About effect of buoyancy almost all know, but at the same time it turns out not at everyone.
Here the physiology and the same fear introduce the amendments. Having overcome an unpleasant phobia, consider some moments. People often sink not because of the terrible depth or weakness, and on the contrary, from the energy let on floundering.
Finally to convince the beginner of safety, trainers show simple reception — having inhaled more air, squat on a bottom, then extend hands up and emerge.
It is better to float on a back. Gather more air, make a start legs to lay down on a water smooth surface, and try to relax. The only thing that can happen — you will a little swallow water, but it is not a reason for panic.
Whether you know? Legendary Michael Phelps in eight years (2001 – 2009) set 39 records in different styles. Seven of them keep still.
Legs will go at the same time under water. Nobody sinks, just the lower body in principle is heavier top therefore it is necessary to hold it afloat, doing movements.
We learn to swim further. In line — setting of breath. Here it is important to control a condition of all organism. There are several simple rules:
- On the land do warm-up 10-15 minutes. Muscles have to come to a tone, and blood — to disperse;
- Right after calling the pool you walk on a bottom, combining jumps with waves of hands;
- Squats in water with a breath delay (5 – 6 times) are obligatory. The same concerns also the full cycle "breath-a exhalation";
- Having become in water up to a breast, hold the breath and sit down with further emersion by "float";
- The breath is taken sharply while the head is over a water surface. It is impossible to gather air through a nose, only a mouth;
- The exhalation is carried out in water, at immersion. Lungs at the same time should be released completely (several delays in a row not only will bring down speed, but also can worsen health);
- Rhythm of breath here on the first place. It is possible that it is necessary to train him during many occupations;
- When changing style also respiratory speed is corrected.
Important! Athletes use the bilateral equipment, breathing under one, under other hand. Such method is difficult for the fan and its application at improving swimming is not obligatory. There is one more nuance which can guard. Yes, water can swallow, but at rhythmical breath and so uniform change of position of a body behind a wave (it is created by the head), the air bag in which it is possible to take air for a breath always follows. The speed is higher, the it is more.
That similar subtleties were easier acquired in practice, it is necessary to buy some accessories.
Before beginning it is correct to float, we will get some devices.
The beginner needs a board for swimming. This adaptation from light material will help to keep to water at the beginning and will give to confidence in the forces.
They can be divided into two types:
- Combined. They have a streamline shape, and in the middle there is a dredging which is clamped between hips. Such board will suit all — with its help fulfill the movements of hands and legs;
- For a training of legs. Wedge-shaped or triangular allow to work over maneuvers.
Whether you know? Ten years ago Michael Strel crossed Amazon in 66 days. On rest at him left for 5 hours a day.
For production take plasticity, isobosoms, strong HDPE polyethylene.
Upon purchase take an interest whether the surface was processed thermally — it increases service life.
Also shovels will be useful. These are the thin plastic plates with fixers repeating a shape of a palm. For fingers there are cambers and membranes. It will be easy to pick up them: in assortment the different sizes are presented, beginning from children's XXS and finishing big XL.
They help to feel water, its movement. Doing a fungus, the swimmer kind of increases the area of contact that is important for setting of the equipment.
In shops it is possible to see such shovels:
- standard rectangular shape;
- popular now — anatomic;
- manual shovels (for professionals);
- protective which prevent injuries.
- products and without fixers come across, but at the beginner they can just fall down from hands.
Important! Latex hats quite often strew with talc. It becomes for prevention of an allergy.
Right at the beginning also the float will be useful (it a kolobashka). It on the center has a narrowing which does not allow to slip out. The kvadratny the form, the big will be resistance and muscles should work more intensively.
The combined option similar to a board will be suitable for beginners. An eight form — for strengthening of legs. For a start it is better to buy a kolobashka of the small size.
Flippers buy to improve high-speed data and to work over maneuverability. For the first trainings monoflippers or separate, from rigid rubber or plastic will descend.
As for a respiratory tube, and it will fit — at the first heats of a grebka turn out not in the best way, is frequent with immersions.
To points requirement one: they have to sit densely on a nose bridge and not rub it. For this purpose there is a possibility of adjustment.
To all these devices there are two main requirements — safety and the maximum convenience.
When all necessary is laid already up, we prepare for immersion. Let's repeat that the psychological spirit is not less important, than a physical state.
Read also about other sports: run, step aerobics, fitness, sports walking.
The first occupations will be devoted to deduction on water and setting of breath, and "big swimming" begins only then. Such exercises will be the first:
- Grasp with hands an emphasis and lay down a breast on water. At the same time actively work the straightened legs, trying to spray water not strongly.
- Holding the same emphasis, try to make a start the bent legs, unbending them in knees a little. Feet at the same time too bend, increasing the area for a push.
- Making a start, you part hands in the parties, trying to slide on water. The movement it becomes straight arms (palms are turned to a body).
If these simple methods do not cause difficulties, and breath remains equal a long time, it is possible to start development of styles.
The foundation is laid when the person already began to understand how to float a crawl. To seize this way, begin with swimming on a back:
- Lying on a back, touch legs, observing sequence of rises and lowerings. With hands the same story — raise them up, lowering then in water, at the same time trying to extend them as much as possible. The fungus is done so that the hand passed a semicircle, having affected a hip then it is brought in air. Fingers are close, palms direct.
- The standard crawl on a stomach begins with the fact that it is necessary to lay down facing water and to touch legs as it is described above. Having put palms "bucket", take out a hand forward and up, doing a fungus towards a hip. Then the second hand is connected, and business goes more cheerfully — it is necessary to hold speed. Try to take out the head at every second wave, doing a deep exhalation.
Important! At such equipment of a heat the breath lasts no more than 0.5 seconds. That is why it has to be maximum.
Having become skilled on a crawl, begin to pass to a breast stroke. It is considered slow style, but with its help it is possible to float long distance:
Hands are taken out from water symmetrically and at the same time, the swimmer at the same time is turned facing water;
- The main driving force are legs which try not to take out from water;
- Movements by legs remind frog — halfbent extremities when straightening give big acceleration;
- Except breath it is important to achieve synchronous action of hands and legs, but without overfatigue.
Their complexity belongs, first of all, to the equipment. If to look narrowly at butterfly stroke, then a mode of operation at the swimmer following:
- Swimming on chest, carry out a wide and powerful fungus hands (it raises the case over water);
- Legs and basin work wavy;
- The trunk supplements the movements of legs, helping to take out hands for swing.
Whether you know? This style appeared in 1934 David Armbruster's efforts. Initially it was the "back" method, and only in a couple of years it accepted lines habitual to all.
The butterfly stroke does not provide pass under water unless for starting breakthrough and turn from a side.
For swimming on a back also rather strong physical standards are necessary — hands are extended directly, bends do not become. Legs make blows to a vertical down and up. The face of the swimmer at the same time does not plunge into water unless during turns and start.
Professionals keep shape complex heats, alternating styles each 50-100 meters. Such trainings are quite dangerous to the beginner, especially in respect of breath and blood circulation.
We hope, we convinced you not only of advantage of swimming, but also of its availability to all. Good results and successful heats!