Learning to swim on your own: practical advice. How to swim properly: useful tips How to learn to swim without water

Before covering the topic of how an adult can learn to swim, it should be told what benefits there is from this sport. And the life stories of the most famous swimmers can tell the best about it. For example, Olympic champion Don Fraser started practicing after polio. The outstanding athlete Tina Lekveishvili began to visit the pool in order to correct her posture. The athlete, whose name is now on everyone's lips, namely Michael Phelps, began to swim in order to combat mental disorders. He simply was not able to coordinate his movements.

Main advantages

You can also give a small list of what advantages swimming has.

You can strengthen the cardiovascular system.
The respiratory system is being trained.
The muscles and joints are optimally loaded.
Excess fat is destroyed.
Posture correction is performed.
Immunity rises.

And there is nothing strange in the question of how to learn to swim as an adult. The motivation for this is quite solid. However, it should be recalled that not everyone is capable of swimming like mermaids. This requires not only great desire but also the presence of self-discipline.

Learning to lie on your back

So, you should talk in more detail about how to learn to swim as an adult. During movement, a person feels support and gravity. During swimming, you should try to use the ability of water to keep objects on its surface. And if you want to learn how to swim, you must remember one simple technique.

First, you need to learn to lie on your back on the surface of the water. With this skill, you can stop treating fluid as a hostile environment. Fear will disappear, an understanding will appear that if you are able to just lie still, then the question of how to learn to swim for an adult will be quite simple to solve.

Learning to lie on your stomach

Secondly, you must also learn to lie on your stomach on the surface of the water. This is a more difficult task. And not everyone is able to cope with it right away. This is primarily due to the fact that vertical hand strokes should be kept to a minimum. By drawing air into your lungs, you can turn into a kind of float. And if you skillfully use the knowledge gained, then the swimming process will not be too difficult. If you want to figure out how to learn how to swim as an adult, then just stop being afraid of water getting into your nose. Because of such fears, a person will instinctively throw their head back as high as possible. Accordingly, it will be quite difficult to stay on the water surface in this state.

We start to perform movements

The third stage in the learning process may differ slightly from one swimmer to another. Someone prefers to swim underwater, while others - crawl. If you are interested in the question of how to learn how to swim for an adult on his own underwater, then this will not cause any particular difficulties. You need to get some air and just swim. At that moment when it will be difficult not to breathe, you just need to surface, take some air again and continue your lesson.

There will be no fear as such because you are already swimming underwater. However, after a while you will be able to understand that you are calmly able to swim with your head up, since you are always near the surface.

Learning swimming techniques

It is also not very difficult to arrange swims with a croll. All that is required of you is technical knowledge. And if you want to know how to learn to swim as an adult on your own, then you should understand one simple aspect. Ideally, it is best to learn this technique in the pool under the supervision of experienced swimmers. If this is not possible, then you can turn to the numerous training videos for help. But you are quite capable of comprehending the technique on your own.

The essence of this technique is as follows: first of all, it is necessary to work out the sliding movement. This requires swimming on the surface of the water as far as possible with one push. Then you need to learn a few more actions - slipped, took a stroke, swam a little further. Then two more strokes are added, then three, etc. This is how the correct movement of the limbs is practiced.

Correct breathing is the basis for everything.

If you want to find the answer to the question of how to quickly learn to swim as an adult, then do not forget about correct breathing. It must be monitored with great care. The inhalation is performed only with the mouth, while turning the head on the stroke. The exhalation should be done into the water. It can be worked out separately by occasional immersion in water. This activity is useful, since a person simply ceases to be afraid to gulp in water. Breathing out through your mouth minimizes the chance of fluid entering your lungs. In addition, a person always has swallowing reflexes.

Learning to swim is a must

A person may not be able to knit or cross-stitch, cook or perform acrobatic stunts. However, he must think about solving the question of how an adult can learn to swim. Such a skill can not only come in handy, but also save a life.

People mostly learn to swim during their childhood. However, in the modern world there are adults who do not know how to do this. And they each have their own reasons for this. It should be noted that taking the first steps in comprehending the science of swimming in adulthood is not shameful. The main thing is to know how to learn to swim. Such a skill will help an adult not to feel like a child.

Knowing how to swim is like riding a bicycle. If you learned how to do this a long time ago, then the skill will remain for life. In addition, swimming can be mastered in just a few days. The main thing is to have a desire.

What problems can you face?

So, it should be summed up. What prevents people from learning to swim?

Fear. The person who cannot swim is always afraid of something. There may be a fear of water, you do not want to drown or seem like a "teapot" in this matter. This is especially true for adults. It is quite easy to get rid of such fear. You have to go to the pool and study. After the first days of training, you will understand that there is nothing wrong with this science.
A person is not able to stay on the water. However, it should be understood that due to the presence of air in the lungs and intestines, everyone is able to float. To do this, you should breathe through your mouth, and only through your mouth. Taking in as much air as possible, you will turn into a kind of life preserver. And don't be afraid!

These two factors play a major role in the ability to swim. And if a person was able to cope with them and overcame himself, then he can learn to swim easily and naturally.

Looking for a place to study

Not sure where you can learn to swim as an adult? First of all, you need to bypass the pools that are located in the vicinity. In the modern world, not every such organization provides an opportunity for training adults specifically. However, if you find a pool that will not refuse you, then this will be the optimal solution. This is where you can find a trainer for individual lessons, which will help you gain confidence in your abilities and tell you what to do. Therefore, in the first place on the list should be exactly the pools where adults are taught to swim, and not just children.

You can learn this skill on your own, with the support of those who already know how. The main thing is not to choose too deep places. An excellent option can be those bodies of water in which salt is present in large quantities. This mineral will "squeeze" you to the surface, so it is much more difficult to drown in such places.

Conclusion

If you do decide to start practicing, then you need to pick up determination and patience. It is unlikely that it will be possible to achieve everything right away. Therefore, approach the issue responsibly. Good luck with such a necessary process, which in the end can bring immense pleasure.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

If an adult faces the question of how to learn to swim on their own, it would be right to send him into the water: a pool or a pond. This skill can be acquired without the help of a trainer, based on instructions on the Internet and thematic videos. Regular exercise and desire are the main factors for successful learning and achieving the set goal.

Swimming techniques

It is known that swimming is a skill that allows a person to stay on and navigate the water. Sometimes in adulthood, you need to learn this skill. You can do this yourself. Before embarking on practical exercises, you should familiarize yourself with the theoretical foundations of swimming technique. There are 4 basic swimming styles:

breaststroke - synchronous movements of the limbs with a body parallel to the water (frog-like);
crawl on the chest - alternate strokes with the left and right sides of the body;
crawl on the back - the swimmer lies on his back in the water and moves similarly to a crawl on his stomach;
butterfly - simultaneous hand strokes and wavy body movements.

It is easiest for a beginner to independently master the style of a crawl on the chest. A subset of this style is doggy style, which is performed without arms. Often, not only the question arises of how to learn to swim on your own, but also where to conduct your classes: in the sea or in the pool? Both are correct answers. It will be easier for adults to learn to swim in the pool in cases where there is a certain fear of water, and you can also train all year round. Sea water has a high density, so it is easier to stay on its surface.

How to learn to float

When we learn to swim on our own, the first skill that must be learned is learning to float. There are several exercises to help you stay afloat. Everyone has required condition- full lungs, the air from which cannot be exhaled while you are on the surface of the water. It acts as a kind of life buoy that will keep your body without movement and assistive devices.

Exercises

Learning to stay afloat will help you famous exercise"star". It is the foundation for learning how to swim on your own. The star helps to overcome the fear of water. Take action in the following way:

go to a shallow depth;
draw as much air as possible into your lungs while standing upright;
lower your face under water;
spread your arms, legs, they need to be straightened at the elbows and knees;
lie on the surface of the water for as long as possible with straight limbs.

Another useful practical exercise- "float". To complete it, you will need to move away from the shore so that the water reaches your neck. Take a deep breath, take a dip. After immersion, bend your legs at the knees, clasp your shins with your palms. Your body will begin to lift up, your back will be above the water. Repeat this exercise to learn not to sink.

To feel the weight of your legs, which persists in the water, try the slide exercise yourself. Go into the reservoir at chest level, turn to face the shore. Inhale and squat down, completely immersed. Push off with your feet from the bottom, directing the movement up and forward, do not use your hands in the process. Stay in this position for as long as you can. Then you will feel that your legs go down, returning the body to an upright position.

Video: exercise asterisk on the water

Swimming for beginners

For those who want to learn how to quickly learn to swim on their own, a number of rules have been developed. Compliance with certain conditions will increase the efficiency of training and speed up the learning process:

eat no later than 2 hours before the start of the lesson;
optimal time for classes - from 16 to 19 hours;
swim every other day;
before swimming, stretch the muscles on the beach.

Correct breathing

An important and difficult task is to breathe correctly while swimming. Deep breaths should be done above the water surface, and exhalations should be done below it. The drawn air helps to keep the person in the desired position. Learn to correct breathing you can do it yourself in the same ways that professional swimmers use. To do this, you need to draw air into your lungs, immerse yourself in the pool and exhale it fully, not with your nose, but through your mouth. Do several repetitions of the exercise without interruption.

Working out movements

Hands in a pond or pool move reflexively. They need to be pulled forward and moved clockwise alternately, the brushes should be held with buckets. The main load for swimmers is on the legs, so it is important to master the technique of movement with the lower limbs. Take your first lessons in shallow water in a river or shallow part of a pool. Hold onto the bottom of the pond or the side of the pool with your hands while lying horizontally. Stretch the toes of your feet and use your legs with intense movements comparable to hitting a whip in strength. The limbs do not need to bend at the knees, move the entire leg from hip joint.

How to learn to swim underwater

For those who have mastered the technique of swimming on water, you can proceed to the next stage. Start your underwater swim with a workout in the pool. To do this, immerse yourself with your head, try to open your eyes, exhale slowly. When the strong feeling of discomfort has passed, you can start swimming. You need to relax and reduce the amount of movement as much as possible. This will help you save oxygen as much as possible. Cut the water with your hands, move smoothly, move your legs slowly.

We will agree to immediately leave all fears and excuses on the shore. Well, as a child, they threw you from a boat into a pond, and you, to the surprise of these lovely people, did not swim to the shore like a mermaid. Just think - it does not happen to anyone. An experienced coach will work as your personal psychologist and will help you cope with your fear of water in no time. And if you did not learn to swim at an irresponsible age and now you fear that you will look inelegant and stupid in the lessons in the pool, just trust us - you will not.

The pool is almost the first place where you should go if you want to have a beautiful and healthy body(and who doesn't want to?). Scientists from Indiana University have found that swimmers of all ages (we are not talking about athletes, but about ordinary people who regularly cut the waves) have more dry bodies on their bodies. muscle mass, slimmer waist and hips compared to those who ignore the water. In this sport, winner takes it all. And now we will explain why. Just immediately tune in to a fighting mood. It is simply a pity for us to waste time on those who can hardly float along the paths as a "frog" in an uncomfortable hat with huge rubber flowers. Let them chat with each other at the side. And we have a serious conversation.

Swimming benefits for your figure

American experts claim that even an hour of leisurely swim can burn 500 calories. A powerful workout pulls for all minus 700. Coordinator of water programs of the network of clubs "FizKult" Andrey Mikhailov confirms that these are real numbers, but notes at the same time: everything depends on the swimmer's technique and training. Since water is about 800 times denser than air, your movements in the pool are like resistance exercises for almost any muscle in the body, especially the core, arms, shoulders, hips and buttocks. This means that water procedures also spur metabolism - calories continue to melt after a swim.

At the same time, water is very kind to you. On the one hand, it gives the body a heavy load, on the other, it smooths it out itself. Since you are in a state of hydrostatic weightlessness, the spine and all joints do not tense, but rest. Therefore, you can swim almost every day and throughout your life. The same cannot be said about strength training, for example. Do you want more arguments? You are welcome. Researchers from the American Indiana University Bloomington argue: those who regularly swim are biologically younger than their real age by a couple of decades! And support this bold conclusion with life-affirming data on cholesterol levels, the state of the cardiovascular and central nervous systems swimmers' cognitive functioning and blood pressure. Hopefully the research isn't lying. And here's what we know for sure. Any of your movements in the water give massage effect- therefore, get as a gift lymphatic drainage, improvement of skin tone and activation of blood circulation in the vessels.

Swim without fatigue

Most newbies come to the pool with high expectations and tremendous enthusiasm. Like a child, they enthusiastically jump into the water with the intention of swimming for at least half an hour without a break. And what is the bottom line? After 4 minutes, such a would-be athlete hangs on the side, short of breath and with a red face. Alas, the tactic of lightning-fast conquest of the elements in the hope of losing weight as quickly as possible is doomed to failure. The fact is that in water your muscles and cardiovascular system do not work the same way as on land. The lungs must adapt to breathe differently, and the muscles and joints must learn to work harmoniously in a team. So, first you have to focus not on fat.

“I regularly see 70-80% of pool visitors swim incorrectly. Many women, for example, are afraid to ruin their hair or makeup. Instead of learning to swim skillfully, - says Andrey Mikhailov. - And this is necessary, otherwise you will not come to anything. When a beginner solves only the problem of fat burning, he aggravates his orthopedic problems. And then it begins: the nerves in the neck are pinched, the fingers go numb. The client floats, but he gets worse and worse. " At the same time, the expert claims that training on equipment will still give a fat-burning effect, because they are new for you - which means they are very energy-intensive. But it is worthwhile to prioritize correctly.

Key to effective training on the water - in variety: you need to combine the intervals of work and recovery, use more than one style and change the level of intensity. If the shock swim is not up to you yet, test this scheme. Swim four lengths of the 25-meter pool at a light intensity level (if necessary, catch your breath at the sides). Then rest for 30 seconds. Repeat the swim 5-10 times. And do this two or three times a week for the first 14 days. If you are still unsure of rowing, take a swimboard as an assistant for the first four lengths. And when you get stronger, try the Water Program.

Swimmer's body: your figure after the pool

Runners Beautiful legs, yogis have a belly, and swimmers get a "full package", and an exclusive one: smooth, elastic, toned muscles and unsharp hull contours. And don't be afraid that the shoulders will increase in size and the arms will become huge - this is complete nonsense.

Swimmers or pitching?

When the athletes began to swim in suits, they literally began to "gain" muscles before our eyes. At the same time, it was not swimming at all that turned them into pitching, but power training in the room. The fact is that superman equipment is able to restrain the vibration of muscles in the water. Before suits, athletes were careful about working with "iron": exposed pumped muscles lose in water. But now the costumes have been canceled and the swimmers have rebuilt.

Slim Pool Workout Plan

Swimming on the lanes is much more fun and efficient if you have a plan. For example, such as this one designed by Joel Shinofield, a trainer at Washington and Lee University. Measure the intensity level on a scale from 1 to 10, where 1 is very light tension (as if you are just splashing on the waves of a seaside resort), and 10 is the maximum load.

Train on this program two to three times a week and end it with exercises from the Swam complex.

* Most swimming pools are 25 meters long, but there are also 50 meters built according to the Olympic standard.

Andrey Mikhailov advises combining different types of programs in intensity and focus, including calm swimming and interval training, alternate styles and make friends with special aids such as swim paddles or short sports fins. The former increase the area of the brush. The latter work as weights, increase speed and efficiency (it seems to float more easily and balance is maintained more easily), and at the same time, the mobility of the ankle is improved. In general, dear, do not deny yourself anything!

How does swimming affect health?

Water pressure on chest while swimming, forces you to overcome this additional resistance when inhaling and, conversely, helps to make maximum exhalation. Such work is a balm for your lungs: they strengthen, their vital capacity and depth of breathing increase, and the ability to pass oxygen into the blood increases. Exercising in water increases ventilation of the lungs, and they are cleared much faster, and the movement of the diaphragm stimulates massage internal organs.

“Swimming can help where other training is contraindicated,” says Andrei Mikhailov. - The first and most important thing is orthopedic problems... On land, the joints are in a compressive state and lack nutrients. They "breathe" in water, and joints are everything for us. For those who have problems with the musculoskeletal system, injuries, in fact, you can only swim (after consulting a doctor for choosing a style). The second point is the cardiovascular system. She works in a comfortable state, the vessels receive sufficient tone, there are no contraindications for varicose veins. This is not all. With the help of swimming, you can restore the heart muscle after complications. "

Resistance work also contributes to strengthening the cardiovascular system.
If this is not enough for you, we add that swimming strengthens the immune system (especially if you work on endurance, with calm breathing and a uniform pulse) and soothes the nerves.

Find your swimming style

Crawl
A favorite among amateur swimmers (still, it is easy to learn and burns calories with terrible force). But we are not looking for easy (and boring) ways. Moreover, different techniques focus on different muscles... Here are two more.

Backstroke
The most beneficial view for the spine. Improves posture by working on the muscles of the back and shoulders.

Eyes up. Instead of staring at your toes (what didn't you see there?), Look directly at the sky or ceiling. Otherwise, the hips will begin to go down, but this is impossible: the head must be in line with the spine.
Make a game. Bring each hand back at a 45-degree angle to your body. This will give you a stronger stroke and less stress on your shoulders.

Breaststroke
Engages the muscles of the outer and inner thighs, which are often overlooked in other workouts.

Overwhelm. Lie down on the water, stretching out in one line. Straighten your arms forward, palms together. Turning your palms outward, take them down. Now gather your arms at your chest (as if you were holding a plate) and stretch out again.
Fitting. Bend your knees and bring your heels up to your buttocks. Swing your toes out to the sides and kick your feet back and toward each other ("frog") as you throw your arms forward.

Learning to crawl to swim

Head and shoulders: stretch your head and neck in line with the spine, relax your shoulders. Look at the black line at the bottom of the pool with the head in neutral. This will prevent your hips from sinking. The head should, as it were, rotate on the axis of the spine, with the rotation going by the body.

Arms: while rowing, point your fingers down. Have them draw an imaginary line along the bottom. And don't put your palms in the "bowls". It will be much easier for them to lead you forward in a relaxed state with fingers slightly apart. The main energy of the movement comes when the lower back is twisted, the hands seem to cling to the water, and the muscles of the legs and the press move the body forward relative to the "point of contact".

Elbows: should always be above the wrists.

Triceps: end each stroke by extending your arm along your body so that your palm is next to your thigh.

Hips: the rotational movement starts from the hips and core. Rotate your hips 45 degrees with each stroke, while simultaneously starting to move with your hand (you can roll to your side almost to the level of the vertical).

Feet: keep relaxed, close together and in line with your entire body. Do them for about six strokes with each stroke.

Mouth: inhale them - on your side, do not lift your head out of the water. Breathe out (ideally by him) under water calmly and gradually until you inhale. Swimming Classic: Three strokes - one breath (to keep track of your opponents to the left and right). Although it is more convenient to inhale in one direction.

How to stay on the water

Your lungs keep you on the water. Hands and feet should not be engaged in support, their task is to move you forward. It is necessary to help them - to master an effective and safe technique. Andrei Mikhailov says that beginners often take their heads out of the trajectory of movement, lifting it up. Do not do that! This disturbs the balance - the legs go down into the water, the drag increases, and the slip disappears. Not to mention the fact that you can get an injury to the neck, lower back - whatever. The spine should be straight and elongated.

"Swam": workout after swimming

8 water-inspired exercises on land that will complete any swim with dignity.

Designed by Chris Houchens, Coach for YMCA Indy SwimFit, Indiana, USA, this workout is the perfect complement to your swimming session. She will help you get closer to the shape of Aphrodite even faster, using the few muscles that swimming misses, and strengthening the rest to hone your strokes. Two to three times a week, do two sets of these movements in the order shown, as soon as you emerge from the pool. You can wear shoes or barefoot. If the floor is concrete or slippery, cover it with a towel - it will be nice and safe.

Diving superwoman

Lie face down, arms outstretched, palms down, feet together. Lift your arms and legs a few centimeters from the floor, then simultaneously lift left hand and the right leg up another 15–20 cm (A).
Without dropping your head and chest, swap your arms and legs as in the picture (B).
This is one repeat. Do 10.

Downward-facing dog

From the starting push-up position, raising your hips, stand in a Downward Dog Pose with your legs straight and your heels just slightly off the floor (A).
From this position, lower your hips to the floor while simultaneously lifting your chest and moving your weight forward into the dog's face upward (B). Unwind the movement back to the starting position.
This is one repeat. Your goal is three or four.

Push-ups with a shifted center of gravity

Prepare for a push-up by placing your left hand on a rolled towel (A).
Get down with your chest as close to the floor as possible (B). Return to starting position.
Do five to six reps, then repeat with right hand on a towel.

If it's difficult, simplify your task by resting on the floor with bent knees.

Swallow's thigh

Stand with your knees slightly bent, hands at your seams (A).
Raise your right leg, tilt your torso parallel to the floor and spread your arms out to the sides so that they are in line with your shoulders (palms down) (B). Come back to the start.
This is one repeat. Do ten, then switch legs and repeat.

If you can't keep your balance, grab onto a chair, tree, swim instructor, or other secure support.

Bridge with props

Lie on your back with your legs bent, feet completely on the floor. Clamp the rolled towel between your knees (A).
Raise your hips so that your body is in a straight line from your shoulders to your knees. Don't let the towel fall (B).
Hold this position, then lower your hips to the floor.
Do 8-12 reps.

Star shape

Lie on your back so your arms and legs “draw” X. Tighten your core and raise your head, arms and legs a few centimeters from the floor (A).
From this position, bring your right hand and left leg to each other so that they almost connect at the level of the abdomen (B).
Go back to the start and do the same in the other direction.
This is one repeat. Do 8-12.

The movement should be slow, clear and smooth at the same time.

Side plank with arm extension

Stand on the side plank with the left elbow on the floor just below the shoulder, right arm extended along the body, right foot in front of the left (A).
In one motion, lower your hips slightly downward and immediately raise them as high as possible, while extending your right arm over your head (B).
Come back to the start and carry on. Do 8-12 reps on each side.

Scorpion

Lie facedown with your arms extended to your sides at shoulder level (A).
Lift your right leg off the floor, bend it 90 degrees at the knee and, while rotating your torso, touch your feet to the floor next to your left hand (B). Hold for 2 seconds, then return to the start.
Repeat in the opposite direction and continue alternating your legs until you have done 8-12 repetitions for each.

We called on world-class pros to help all inexperienced swimmers. The common amateurish questions posed by the WH editor were answered by the Olympic champion, 16-time world champion in synchronized swimming, the face of the Braun Silk-épil 7 epilator series Natalia Ischenko.

At what age is it better to start swimming and with what, with what style?
It's never too late to learn. But, if we talk about children, then I would advise giving them to the pool at a conscious age - about five or seven years old. Until this time, the child still does not quite understand what they want from him. As for technique, usually everyone starts with a freestyle - that is, with a crawl. And, in general, they are doing the right thing. He's the simplest. First you are taught to stay on your feet, then on your hands, and then everything is connected together.

What to think about before jumping into the pool?
On the side you need to warm up: stretch the shoulder, knee and all other joints, warm up the muscles. Otherwise, you can easily get injured. Water hides the load, but here it can be more than in the gym.

How to breathe so that water does not enter your nose?
Over time, the technique reaches the point that you simply stop noticing how you breathe, and the water is not poured anywhere. Many, when studying, breathe out underwater through their nose, but this, in fact, is not very convenient. We, athletes, breathe only through our mouths, even without clamps. When you exhale under water, the septa in the nose close by themselves, and if you swim really well, nothing is poured anywhere. For starters, you can practice by simply standing in the pool and submerging your face in the water.

Healthy hair after the pool

Bleach does not decorate hair. But you can make it easier for them. Before pulling on the cap, wet your head with water in the shower: damp curls absorb less chemical from the pool, or apply a special protective spray. After your swim, wash your hair with shampoo and conditioner on the ends.

And when moving under water, how to act so as not to suffocate and not constantly float up in the form of a fifth point?
You need to start with a few strokes, gradually increasing their number. First, it is better to exhale under water immediately, then the body will adapt to the "underwater" state and will automatically cope with breathing. Professional athletes easily swim 75 meters without surfacing. But a beginner must be careful: if he gets too carried away, he can lose consciousness from a lack of oxygen, so someone must constantly monitor him. And in order not to float, you need to row your hands down and forward, your legs should be slightly higher than your arms.

How to learn to dive?
Better, of course, to do this under the supervision of a specialist. But, in any case, in order not to land "flat", the advice is this: keep your arms straight and tense together near your head, sit down and smoothly enter the water at an angle of 45 degrees to its surface, while your hands should take the main blow so that the body did not hit the water. You need to start from a low surface, then move on to the curbstone. There are special pools for jumping into the water - 6 meters; in shallow diving is extremely dangerous.

How to choose glasses so that they don't bruise and sit comfortably?
First of all, you cannot save on them - go for a good brand in a company store. Glasses should have silicone rim pads and a set of nose bridges that can be adjusted to suit you. When choosing, rely on your feelings: so that there is no discomfort, the frame fits snugly, but does not press anywhere. Traces to one degree or another leave all glasses. But try not to overtighten the rubber bands.

Can a mere mortal use the elements synchronized swimming in your water workouts?
There is such an exercise - "egg-beat-up" (translated from English - "beat eggs"). You are vertically in the water (deep enough not to touch the bottom) with your head above the surface. Meanwhile, the legs, working at the knee, alternately perform horizontal circular motion... Do not pull your socks, they should be relaxed. At first, you can help yourself to stay afloat with your hands. And then gradually raise up one or the other hand, or both at once. In this movement, almost all the muscles of the legs are tense, from the calves to the inner and outer surfaces of the thigh. You need to start with ten strokes and gradually increase the number. If you can hold out for 10 minutes, congratulate yourself on an excellent result. It is better to perform the exercise after the swim, when the muscles are already warmed up.

Most people who know how to swim have even forgotten how they learned to stay on the water, because this usually happens in early childhood... It is possible for an adult to learn to swim the main thing is to learn correct uniform breathing and get rid of the fear of water.

It is clear that no video will make it clear how to learn to swim, and the old way, in which a person who does not know how to stay on the water is thrown overboard, can lead to dire consequences... Let's figure out how to learn to swim and where to do it.

Where can an adult learn to swim and how to drive away fear?

In fact, you can learn to swim on your own in one day, but you will have to make every effort to do this. The best place where you can learn to swim - this, of course, pool with "short water"... Firstly, you will be supervised, secondly, it is easier to overcome fear of water in the pool, and thirdly, you will be able to control the depth without any problems.

Today, almost every fitness club has a warm water pool with aqua aerobics classes. Therefore, feel free to go there so as not to be distracted by the discomfort that the cool water of the sea or reservoir can bring when learning to swim.

You can find the nearest fitness club with a swimming pool in Moscow on the Goldsgym.ru website. Areas for water aerobics, free swimming, underwater geysers, jacuzzi are available for you. For readers of the article, there are special discounts for annual subscriptions. Hurry up to order - the offer is limited.

To overcome your fear of depth, as you learn to swim, try to understand that water is your friend. To begin with, go into the water up to your waist and put your hands on the surface of the water, watching how it supports them. Make yourself believe that water will also hold your body up.

Learning to swim. The basics of learning and preparation

Learn to swim in a pool, overcome fear and feel how the water will hold you the following exercises will help:

Float:

- go into the water just above the waist
- get as much air into your lungs
- squat down
- hug your legs with your hands
- put your nose in your knees

When you emerge, try to stay in this position for as long as you can. Repeat the "float" exercise to help you learn to swim quickly until you feel like you are free to float on the water.

Sliding on the water:

- go into the water up to your shoulders
- press your arms to your torso
- immerse yourself in the water with the hull
- push off with your feet from the bottom
- start sliding through the water, trying to keep your body straight
- after several attempts, lift your legs off the bottom
- start chatting with them in the water
- make sure that the socks are stretched out

After learning to swim for a long time with this exercise "Buoyancy" will come by itself.

Learning to swim in a simple style - "doggy style"

The simplest style of swimming "like a dog" will help an adult learn to swim on his own in the pool. Here it is necessary to add hand movements to the exercise "sliding on water". Alternately row your arms under you. Movements when learning to swim should be calm and rhythmic., because restless jerks will quickly knock you out of strength.

When learning to swim like a dog, the head should be raised high out of the water. Now the main thing is to learn to breathe correctly. Inhale through your nose, puff out your cheeks, hold your breath a little, and exhale through your mouth.

After learning how to swim like a dog, try pushing off the water with both feet at the same time as frogs do. Once you have mastered this swimming teaching movement, change the direction of your hands. Now do not scoop water under you, but rather push away... This swimming style helps the swimmer stay on the water long enough.

Complicating the task: swimming on the back and crawl

Backstroke is a very easy style for people who can swim. However, learning to swim on your back on your own is problematic. Therefore, if there is a person nearby who will help you in this matter, then you will very quickly learn to swim with this style.

With the help of an instructor or friend, lie on your back, spread your arms to your sides, relax and begin to breathe evenly. When you feel that gained weightlessness while learning to swim on your back, start to move your feet lightly up down.

Once you have learned to swim confidently with simple styles, move on to the more challenging but most rewarding style, the crawl. The crawl makes it possible to swim very quickly. and is also used by professional swimmers. To learn how to crawl, you should do circular swings over the water with your hands, raking the water over yourself.

Fight your fears, follow our recommendations, exercise more often, and you will feel weightless very quickly. The doctor promises!

In the pool. It has several serious advantages over open water bodies.

Calm water. Even small waves will make your training much more difficult.
Pure water. At first, you will periodically slurp it with your nose and mouth. It is better to swallow water with bleach than with any infection.
Bumpers and swim aids. For execution different exercises you will need to hold onto the edge of the pool and use the planks and balls found in any such establishment.
Availability of instructors. You will not drown. Anyway.

What to take with you to the pool

If this is your first time going to the pool, be sure to take with you:

medical certificate;
swimsuit or swimming trunks;
towel and shower gel / shampoo;
swimming cap;
rubber or plastic slippers;
Goggles.

1. Exhale into water

Sikana English YouTube channel

Put on your glasses. Make sure they fit snugly against your face. If there are cracks left, water will pour into them and it will be very unpleasant.
Stand next to the pool wall, put your hand on the side. Take a deep breath through your mouth.
Go under the water and slowly release the air for three counts. You can only do this through your nose or through your nose and mouth at the same time.
Ascend and take a sharp deep breath again through your mouth.
Repeat the exercise 10-12 times.

2. Float

Global Triathlon Network YouTube Channel

Be sure to do this exercise if you are afraid to dive into water. It will help you practice breathing and feel yourself.

Put on your glasses. Take a deep breath and submerge yourself in the water.
Pull your knees to your chest, wrap your arms around them and calmly sink to the bottom of the pool, exhaling slowly through your nose and mouth.
When you hit bottom, head up for another breath.
Repeat 10 times.

3. Exhale into the water with the movement of the legs

SwimUP RUS YouTube channel

Put on your glasses. Grab the edge of the pool, straighten your arms and lie down in the water.
Inhale through your mouth, lower your head down and exhale into the water for three counts.
Work with your legs as you exhale. Move from the hip, keep your legs almost straight, but without enslavement c. Pull back your socks, wrap your feet a little inward, thumbs to each other.
Raise your head above the water, inhale, and lower your face into the water again.
Repeat 10 times.

4. Exhale at the side with a turn to the side

Put on your glasses. Grasp the side of the pool with your right hand, press your left to your side, lie on the surface of the water.
Submerge your face in water and exhale for three counts. It is important not to hold your breath in the water, but to constantly release the air.
Turn your body and head to the left, raise your face above the surface of the water and take a deep breath. Do not lift your head: the right ear should remain in the water.
Lower your face back and repeat.
Do it 10-12 times, then do the same by changing hands.

How to move with an exhalation

Now that you've relaxed enough in the water and learned how to exhale into it, it's time to master the exhalation movement. We will show you exercises for mastering the basic swimming style: crawl on the chest.

1. Swimming on feet

YouTube channel SPORTLIFECLUB

Put on your glasses. Take your swimboard by the bottom edge.
Straighten your arms, lie on the water.
Move forward with your footwork. Move from your hip, gently and freely.
Breathe as you would during the Exhale Into the Water with the Move Your Legs Exercise: Take a deep, sharp breath above the surface, exhale slowly with your face in the water.
Swim this way for 100 meters. Rest when needed.

2. Inhale to the side

Love Swimming YouTube Channel

During swimming, the head does not completely come out of the water. This provides streamlining and shortens inhalation time. will help you work out correct position heads in motion.

Put on your glasses. With your right hand, grasp the far edge of the board. Press the left one against the body.
Exhale smoothly into the water while working with your legs.
Turn the body and head to the left, towards the clasped hand, lift your head out of the water and take a breath. Do not raise your head too high: the right ear remains in the water.
Lower your face into the water again and as you exhale, move through the work of your legs.
At the end of the lane, change hands: now you will hold onto the board with your left hand and turn your body and head to the right to inhale.
Swim 100 meters with each hand.

3. Inhale for each stroke

YouTube channel Skills NT Swimming

Put on your glasses. Take the swim pad with your left hand by the bottom edge.
Lie on the water,. Dip your face into the water, exhale, work with your legs.
Take a stroke with your right hand. When the hand comes out of the water near your thigh, turn your body and head to the right, stick your face out of the water and inhale. Then put it back in the water and exhale. Repeat.
Swim 100 meters. Change your hand every time at the end of the pool.

4. Inhale every three strokes

Put on your glasses. Inhale with your right arm as in the previous exercise. Make sure that your head does not fully rise above the water, turn your body to the side.
Dip your face into the water. As you exhale, stroke with your left hand and then with your right. Do not lift your face out of the water, exhale.
Simultaneously with the next stroke with your left hand, turn your body and head to the left, raise your head and take a breath.
Lower your face into the water and stroke with the right and then the left. Take the next breath with right side... Thus, you will breathe in from the other side each time.
Swim 100 meters. You can start the exercise with a board, and when you get used to, swim without it.

How to learn to swim faster

Don't strain yourself. Your body should be relaxed, movement - free and smooth. While you are straining, you drown and spend much more energy on movement than you need to.
Don't forget your legs. Often beginners swim on the same hands, and lower limbs practically do not work. Make sure that the latter also participate in the movement. Try counting kicks. For example, do three strokes for each stroke.
Master the technique. Even if you are swimming for the soul and not for the records, watch the swimming technique in your chosen style. You will not get to some of the subtleties on your own. Correct technique will help you swim faster and have more fun.