Sports bring many advantages in our life, affecting different systems in a certain way. There are benefits from both running and chess. Swimming is a unique sport because it strengthens the whole organism, develops muscle tissue, burns calories, relaxes the mind.
By swimming in the pool, you can improve your health, recover from various physical and psychological injuries, and reduce weight.
It has a positive effect on the cardiovascular system. For people who are constantly engaged in swimming, there is a decrease in the pulse rate to 60 beats per minute or less. Their hearts work much more economically.
That is why people are interested in this occupation.
This article doesn't include a magical secret of how to learn to swim in a day, but it definitely answers your questions such as how to do it by yourself; what is the starting point if you are a beginner; what difficulties can you face, and how to learn to swim strokes.
Alone, but independent
Coaches have rich experience in this field, and they possess knowledge that can transform you into a better version of yourself. If you want to bend the element, find your inner energy because everything begins with the attitude. Set a goal and go for it. You have to do it because there will be nobody to guide you on this path.
How to learn to swim by yourself?
Choose a pool with a shallow bottom. To practice in open water is a bad idea. Stand firmly on the surface - safety is a priority. Сarefully study the safety precautions.
The major principle: take a deep breath through the mouth, and exhale. The deeper is breath, the better the water will hold you. Do not fill the lungs for the entire volume — it may create discomfort and interfere with movement.
Here is a drill, suitable for beginners. Be sure to stand on the bottom, inhale the air with a full chest, then unload with your head in the water and make a full exhalation. Do it several times without interruptions.
When swimming, be sure to blow out through the open mouth without changing the position but only turning the head. Do not breathe through the nose - drops can get into the nasopharynx, causing suffocation.
Things you have to handle
There are four swimming styles:
Breaststroke (make synchronous movements of the limbs parallel to the surface of the water);
Crawl (improve the alternate strokes of the one and the other halves of the body);
Butterfly is the most complicated one(being under the guidance of an experienced coach is the only way to progress in such activity).
Now you are ready to find out how to learn to swim step by step.
Grab the edge, relax your feet, let them float up. Turn over on the back than the side, doing the same, until you get the result. Try to perform it but without support. Stay at a shallow depth to be able to get back on your feet in case of failure. At first, the feeling of having your head half-submerged in water may not be pleasant, but you will soon get used to it. Buoyancy is a matter of fact. There are exercises to increase it, called "star" and "the letter T".
Fill the lungs with as much air as possible;
Submerge the face in the water, and spread the arms and legs apart, forming the shape of a star; Join legs to get T.
Remain to lie on the water as long as possible, without exhaling air, otherwise, you will dive.
Step 2. Memorize the basics.
Practice your kicking technique. If you have already learned to stay on the water, go practicing the feet movements. Use a swimming board. It will help you to stay afloat and concentrate.
Step 3. Crawl.
Crawl is a must-have in this sphere. We have prepared a piece of advice for successful learning:
Begin to swim on your back, turning your legs, alternately raising and lowering them. Pull your hands hard, raise and lower them. Make a stroke, touching the hip, then take the hand out into the air. Repeat everything from the beginning. During the strokes, the fingers should be closed together, and the palms should be straight.
Proceed to the study of crawl on the stomach. To do this, lie face down on the water and start moving your legs, as in the previous style, while simultaneously making movements with your hands. Bring one hand into the air, stretching it forward, then lower it into the water and make a stroke towards the hip.
Step 4. On the spot.
This style will help you take a break or stay afloat at a certain point.
While in an upright position, engage all four limbs. Move your hands back and forth, keeping your fingers closed. If you are doing circular movements, do not pull out your sock and move your feet. If you make quick back-and-forth movements, point your toes down and don't stop moving.
Step 5. More complex styles.
Once you get used to the water and master the basic technique, try something new.
Step 6. Dive.
Diving skills allow entering the water correctly. The head-down jump is the first part, then pay your attention to the back jump and jump with a half-turn.
Professionals say that training an adult is a challenge. Most adults have fear, so more time and effort are needed to deal with the problem. The vast majority feel much more constrained than children. It prevents a quick and productive learning process.
Experts believe that an adult should contact a qualified trainer. The specialist shows the correct movements, chooses the right style, and teaches you to feel like a fish to water. They also evaluate your abilities, tell you what you should pay special attention to, and closely monitor your progress.
Children are able to swim from an early age. Some coaches advise from the age of 4. Infants and young ones cannot concentrate for a long time and follow instructions. You can use games to train them. Older kids perceive the learning process more effectively. They consciously perform tasks and practice exercises. At the age of 7-10, you can teach a child to swim like an adult.
It is best to teach your child to swim in the pool. The depth is waist-deep or slightly higher so that the swimmer feels secure. The temperature is preferably higher — 25-28 °C.
2. Remove any equipment
No circles, boards, and other additional instruments that are designed to keep you afloat. Real swimming is achieved by diving underwater, so it is essential to refuse their application.
3. Put the goggles
Do not skimp on buying a quality pair of goggles for your baby. Parents who buy cheap goggles then have to watch their beloved children suffer, looking in their sore eyes.
4. Let the kid get used to the water
Before learning, the child needs to relax and stop being afraid of water. Show them on your own example that there is nothing to be worried about.
5. Be tricky and creative
Swimming training is based on the immersion of the face in the water. It feels like unnatural conditions, so you can't just tell them, " Do it." Games are here to the rescue.
Hop at different depths, make sure the water reaches the child's lips, then eyes, and gradually ask them to plunge for a second with the head. Nо needs to close the eyes.
Scatter the toys at a shallow depth, so that they can not be reached without diving with the head, and ask your child to conduct a rescue operation or collect treasures.
The next stage is the development of exhalation into water. It is used in all styles as a key to proper swimming technique.
As you can see, it is not a piece of cake. It requires attention and patience. How do I teach my child to swim - the thought of many parents, but the answer can be obvious - a professional trainer.
The question of how long does it take to learn to swim for adults worries many people.
It is necessary to understand what is meant by "swim". In the coach's understanding, the concept of "Being able to Swim" means the ability to swim a distance of 1 km. and more (in any style/way) without stopping, and without using fins, armbands, etc.
The term " Stay on the Water" refers to the ability to overcome 25-50 meters. It should also be remembered that each case is individual, much depends on the initial physical form of the student.
The basis is the regularity of classes. Therefore, the number of lessons is not so significant as their regularity.
It usually takes about 20-25 classes for an adult to swim confidently, but this is only if a specialist works with them according to the proper technique.
Moms wonder: how long does a child take to learn to swim?
The answer is the same as for adults. It is like learning how to play the guitar or speak Italian. The speed of learning something depends, first of all, on their age, learning ability, and physical data.
Nature herself gave us a hint - everyone can swim from birth. You only need to be persistent in your reconnection with water. Observe regularity, especially if you are going through it alone. The best start is breathing exercises and clear movement adjustment. But the most important thing is to overcome the psychological barrier. You have to work hard on this, but as a reward, you acquire not just a skill, but a positive mood, or even a matter of a whole life.
A healthy lifestyle is ceasing to be "fashionable" and becoming a conscious phenomenon.People tend to lead an active lifestyle, play sports, and spend time in the fresh air. You can meet people who run, ride bicycles in the summer, ski in the winter, and walk. The majority of health problems are related to low mobility. Today we're talking about swimming.
Swimming burns enough calories to fight weight, and this method of weight loss is suitable for absolutely everyone.But here's the question: how many calories do you burn swimming for an hour or 30 minutes? Which of the styles is most suitable for those who want to become slim? How many laps should you swim? Find out now!
The swimmer faces a difficult task - to achieve the maximum result. Success depends on many things: the strategy of sports training, the definition of means and methods, the rational construction of loads, regular monitoring of the condition, the search for options for improving the technique.