Swimming is a sport that allows you to spend time with pleasure and maintain the body in good shape, because it gives the right load on all muscle groups. In addition, swimming benefits many body systems, such as the respiratory, immune, cardiovascular, and musculoskeletal systems. In addition, swimming helps fight diseases of the spine and joints. For him, there are practically no contraindications. It is recommended to deal with it from the first months after birth to the most advanced years. How to swim in the pool correctly? You will find information about this in the article.
How to swim in the pool
In order for the benefits of swimming to be tangible, it is necessary to adhere to the simple recommendations of specialists. Some of them depend on the goals that you want to achieve, others are common to all.
How to swim in the pool correctly? In order to involve all muscle groups in the training process, it is necessary to alternate different styles. It is very difficult to learn how to swim correctly. Correct possible errors will help a competent trainer. But even those who conduct regular training with a specialist, it is necessary to possess some theoretical knowledge. The trainer will help you plan each workout, give recommendations on breathing, explain the principles of exercises for losing weight and maintaining muscle tone.
What types of swimming are there?
How to swim in the pool? First of all, it is worth deciding on the style. The following types of swimming:
- Butterfly - this style gives a small load on almost all muscle groups, especially on the shoulders and back.
- Swimming on the back is the most stressful of the spinal muscles, to a lesser extent - the press and arms.
- "Crawl" involves the hips, spinal muscles, buttocks and shoulders.
- Brass is a style in which the most muscles are involved: shoulders, back, hips, arms, pectoral muscles.
How to swim in the pool correctly
Everyone who at least once practiced in the pool under the guidance of a coach knows that before swimming, as in any other sport, a small warm-up of all muscle groups is necessary. It is recommended to do it in water using improvised objects - hand plates, which allow holding the body on the surface without load, and leg holders, which help to place them in the correct position. Usually they are actively used by those who want to learn how to confidently stay on the water.
How to swim in the pool? Special attention deserves breathing during training. To achieve the desired results, you need to breathe correctly. Otherwise, you will quickly get tired, and training will be unproductive. Swimming on the stomach, you need to take a breath above the surface, and exhale under water. Professional swimmers train the exit length for a long time, since the distance between jerks, and, accordingly, the swimming speed, depends on it. Ideally, the breath should be half exhale. Do not forget that in swimming they breathe exclusively with their mouths. Nasal breathing causes water to enter the nasopharynx. As a result, a cough will instinctively begin, which will interfere with further exercise.
How to swim in the pool to lose weight
Many people choose the pool as a means of dealing with extra pounds. This method is very effective. How to swim in the pool to lose weight? You need to follow the basic rules:
- You should rest, slowly swimming on your back, smoothly fingering with your hands and feet. A break near the side with the absence of any movements is a gross mistake.
- As in any other sport, weight loss requires an alternation of pace - after speed swimming, rest should follow, then again emphasis is placed on speed.
- In order for the training to have an equal load on all muscle groups, it is necessary to use all styles. After all, only the load on the whole body will achieve the desired result in the fight against excess weight. Therefore, it is important to have a workout plan in place before class.
How to swim in the slimming pool? Are there any additional loads? It will be nice to get special equipment - it will allow you to quickly reach the goal. Proper use of it in the training process will help to pay attention to specific muscle groups, pump them.
How to cope with appetite after training
Each person knows what brutal appetite causes swimming, and not necessarily in the pool. It is recommended that you do not start the activity completely hungry. This is considered one of the basic rules. The result of training in the form of hunger is the main goal, which means that the process of burning fat is started. It is important not to disturb the metabolism by eating buns.
How to swim in the pool for the spine
For people who suffer from diseases of the musculoskeletal system, swimming becomes a real salvation. It not only helps to cope with pain, but also as part of complex therapy, subject to regular training, completely eliminates unpleasant symptoms.
How to swim in the pool? Water procedures are very useful for the spine. Since a person in water is in a state of weightlessness, there is no load on his musculoskeletal system. This allows the vertebrae and discs to rest even better than when lying down, while the muscles work. At the same time, the joints function in a special way, showing a high range of motion for any style of swimming.
Another feature of training in water is the ability to use the deep internal muscles of the back to help maintain balance. These muscles are involved in the process of maintaining the vertebrae. In the event that your back is a problem area, it is very important to train these muscles.
The positive effects of swimming on people with spinal curvature have been proven. After consulting a doctor and under the strict supervision of a trainer, you can completely get rid of this problem.
Learn to swim in the pool.
For some people, swimming in the pool can be a real challenge, because it is very difficult for them to overcome the fear of water. But just after a few classes with a trainer, you can get the necessary confidence in your abilities.
How to learn how to swim in the pool? It is important for beginners to know these rules:
- if there are several people on the swimming path, try to stick to the right side;
- to achieve results, it is important to develop endurance and strengthen muscles, after which try to burn as many calories as possible;
- effective is a lesson lasting at least 30 minutes;
- training in the early morning is the most effective - they will give you a boost of energy for the whole day.
Swimming in the pool with osteochondrosis
How to swim in the pool with osteochondrosis? With this diagnosis, training in water must be carried out in compliance with several simple rules:
- Swimming on the back and "crawl" allow you to achieve the greatest relaxation of the spine.
- Using a soft water vest is highly undesirable, as it minimizes the entire effect of the workout.
- For those who have difficulty balancing on the water, it is recommended to use an inflatable circle or a pillow.
- In order for training in the pool to bring the desired therapeutic effect, it is first of all important to learn how to breathe correctly. To do this, follow the recommendations of the instructor. In addition, it is important to correctly emphasize during training and not to forget about the alternation of periods of activity and rest.
Scientists have proved that water not only helps maintain the body in excellent physical shape, but also has a positive effect on the mental state, helps to take a sober look at the problems.
Following simple recommendations, you can not only understand how to swim in the pool correctly, but also spend time at your pleasure, as well as significantly improve your physical fitness and health. In addition, water treatments allow you to relax your body and soul.