Every summer we try to relax at sea or just visit a river on a hot day. What could be better and more enjoyable than cool water on a hot day? However, not for everyone a vacation at sea is really a joyful event. For some, things are completely different, as they are not trained in the art of swimming.
Everyone can learn
This question is relevant for both children and adults. Swimming is both a very pleasant pastime on a hot summer day, and a pleasant activity that perfectly develops the cardiovascular system. Muscles are trained, metabolism is significantly accelerated. This type of activity strengthens the nervous system well.
And you can master it at any age. True, to learn this art is always better in early childhood. This is easier for the child. Swimming helps strengthen his immune system.
How to learn to swim at an older age? The main thing in swimming, as in any other activity, is the basics. The better a person learns them, the easier it will be for him to learn other aspects.
For training, a natural pond is suitable. You can also study in a shallow pool, where you can get your feet to the bottom. This will eliminate the fear of water. Salt water is also good, because it is easier to stay on.
Learning to swim is easier for an adult alone. After all, many are embarrassed that they do not own this art. To avoid an accident, you need to remember that you need to train only in the place that is patrolled by rescuers.
Right breathing
Since learning to swim without the right breathing technique is impossible, you should definitely master this moment. One of the most basic nuances is to learn how to breathe correctly, taking a deep breath in your mouth. After this, it is necessary to hold your breath and exhale air into the water with your mouth. The deeper the breath, the better the water will hold the body. However, filling the lungs to the limit is also not recommended. This may prevent you from swimming.
There is one good exercise to train your breath. Standing aground, you should try to draw as much air as possible into the lungs with your mouth, then sit directly under the water and exhale all the air. Since you can’t learn how to swim in a short time, you should spend some time on this exercise. For the best effect, you must perform it for two minutes without a break. It is often used during workouts by professional athletes.
Stay on the water
How to learn to swim with the simplest exercises? The well-known exercise called asterisk is well suited for this. It is necessary to draw as much air as possible into the lungs, then lower your face into the water and spread your arms and legs in different directions. So the body forms something like an asterisk. In this condition, you need to lie as long as possible without exhaling air. If the air is exhaled, the body will begin to sink. This exercise also allows you to train your breathing.
With its help, you can not only learn how to swim, but also stop being afraid of water. Indeed, during its implementation, you understand that you can stay on the water without even moving your hands and feet. Air-filled lungs serve as a life-saving pillow - as long as there is air, water will continue to keep you on the surface.
Learn to move legs
Proper footwork will give 30% speed while swimming. The highlight here is to keep your socks extended. They should be like you are doing ballet, and not learn to stay on the water. Water strikes should be sharp.
The faster and more correctly the lower limbs work, the faster the speed. In each of the swimming styles, the legs work differently. The described rule does not apply to swimming in the "bras" style (popularly - "frog-style"). In this style, the legs should, on the contrary, be in a perpendicular position with respect to the legs. After the push, the body should begin to stretch quickly.
To train the legs, you can try to rest against the pier. Also for this purpose it is quite possible to use the pool side. If there is neither one nor the other, you can just ask a friend or friend to keep you afloat. For training, the ball or any other object that holds the body on the surface of the water is also suitable.
Next, we will consider the basic rules and terms that will be useful to everyone reflecting on the question of how to learn to swim an adult.
Technique "Rower
This is one of the main movements when swimming in any style. One of the main things in swimming is the ability to properly stroke under the surface of the water. How to learn to swim an adult on their own using this exercise? To do this, you need to remember that the fingers should always be clenched together. Open fingers are one of the main problems for beginners. The rower is carried out holding the arm bent at the shoulder by 45 degrees, and in 90 - on the elbow.
Pronos
This movement is performed above the water, carrying the hand forward after the stroke, and preparing for the next stroke. The carrying is carried out with approximately the same technique as the stroke - the hand must be held above the head, bending it in the shoulder area by 45 degrees, and in the elbow area - by 90.
How to learn to swim an adult on their own? The main point is to remember: stroke and carry should be done at the same time - when with one hand the stroke is done under water, the other makes a carry at the same time.
To learn how to perform this complex, use an exercise called "grip". When it is performed, a person begins to swim, holding one hand directly in front of him, and the other near the hip. After a couple of moments, a stroke is made with the hand that was in front, and with the hand that was near the hip, a carry-out is performed - thus, the hands change places.
Exercise can be performed during swimming both on the stomach and on the back. At first it is recommended to do it on the shore. And after that, catch on something with your feet on the shore and execute it already in the water. You can also ask someone to hold your legs. Performing this exercise will help you learn how to breathe. You can also try inserting “boards” or, if you have the skill, a well-inflated ball between your legs. This will allow you to learn how to work only with the use of hands.
How to learn to swim independently: breathing while swimming
The main thing is to breathe most correctly during the stroke, while raising your head to the side of the hand that sweeps over your head. At first it is recommended to keep your head above water all the time, so it will be much more convenient and easier to swim. When the head is under water, the streamlining of the body increases and the person swims faster. However, in this position it is more difficult to move.
Float
This exercise will allow you to learn how to stay well on the water surface. First you need to go into the water on the chest, take a deep breath. Then squat down and put your arms around your legs. The head is pressed against the knees. After a few seconds you can feel that the body rises. As soon as you need to take a breath, you can get back to the starting position. Then you need to catch your breath and repeat the exercise again.
Glide
This exercise is also quite easy. It will make it clear that the legs are heavier than water and can quickly sink. To do this, you need to go into the water through the chest, take in air, and then squat down and push your feet from the bottom towards the shore with all your strength. The body needs to be straightened, hands folded at the seams. At this moment, the body will slide in a horizontal position.
After a moment, you will notice that the forward movement is slowing down, and the legs are gradually dropping down. The body changes its horizontal position to vertical. You need to wait until the legs touch the bottom, and then perform the technique again.
During execution, care should be taken to ensure that the body does not bend, as straight as possible. You should also relax well - this will ensure maximum buoyancy.
Basic rules for mastering art in the pool
To learn how to swim in the pool, you should adhere to the following rules:
- You can not deal with a full stomach. Exercises should be done one hour after the meal or 2.5 hours before it.
- Also, do not wear jewelry.
- The ideal time for training is considered to be hours from 16.00 to 19.00. In the morning hours, as a rule, the body is not tuned to the load, exercises will be ineffective.
- Before starting a workout, it is useful to warm up or take a warm shower.
- The number of lessons should be at least three per week, and their duration should be at least 1-2 hours. Thus, the body will “remember” the acquired skills.
Subject to these rules, you can very quickly learn to swim, and also please yourself with a good rest already in the warm sea.