When summer comes, water lovers can't bear their swimming heart and start water sports! Swimming is very happy, but at the same time, it is also very important to swim correctly!
Why is it so important to swim correctly?
Proper swimming can greatly improve your cardiopulmonary function and muscle strength. Stick to the correct posture and gradually strengthen it. After a period of time, the physical changes are obvious. Moreover, the correct action can also make you achieve the effect of fitness and fat reduction while swimming.
On the contrary, if the posture is not standardized, the effect of swimming exercise cannot be achieved, and the muscles that should be exercised are also not exercised. The most serious thing is that irregular posture is easy to cause injuries and accidents. Similarly, the fitness and fat reduction effects of swimming no longer exist, but only play a role of entertainment. Correct posture can not only help you keep fit, but also help you learn to swim quickly in the most labor-saving and reasonable way. It can be seen that correct swimming posture is very important.
So for beginners, what should we pay attention to?
First, warm up. Warm up exercises before launching are often ignored by many people. Getting into the water without warming up is easy to cause sports injury. Therefore, warm-up exercises before swimming must be indispensable.
Secondly, before launching, we must understand several necessary knowledge points:
- Kick
Beginners usually need the cooperation of their legs and hands in order to float up. Beginners usually practice the actions they need to learn on shore now, so as to lay a good foundation for later launching.
When doing this action, many people's legs will show a relatively stiff state, which is wrong. At this time, the legs need to be relaxed, so that the thighs drive your calves to kick, with the instep facing down. Don't hook up your feet to draw water. Playing water should be like playing football, with the thigh driving the calf. From hip to knee to ankle, it's like a whip, and the tail of the whip is the instep to play football (water)! The direction of the whole leg is micro arc, especially the instep and sole of the foot under the control of the ankle joint must rotate to push and press the water! At the beginning, you can train like playing football on the shore, and keep this feeling in mind.
At the same time, when kicking water, pay attention to the toe pointing to the rear, the legs jumping straight, the thighs strong, and the legs swinging fast. Of course, the frequency is not as fast as possible. The purpose is to find this feeling to match your whole body rhythm.
- Hand Stroke
The swimmer's hand should draw a line directly from the side of his body into the water, up through his shoulder. Just in line with the shoulders. Bend your wrist slightly, then your elbow, and then drop to a good catch position. Don't move your hand to the left or right, just swing it down.
When the hand enters the water, the elbow of the arm will bend slightly. The water hit by the hand is almost the full length of the forearm in front of the swimmer. Some beginners will often use a very curved elbow to enter the water, in order to slide their hands and arms forward through the water to reach an extended position.
- Breathing
For beginners and swimmers. It is recommended to blow out air through the nose first, so that water will not enter the nose. Second, breathe longer. At the beginning of the learning process, it may be easier to blow with your mouth, but it will be easier to swim in the future if you exhale through your nose. Many novice swimmers make a mistake. They don't breathe in the water at all. When swimming, they first raise their heads and exhale, then inhale. It is impossible to do this without enough time. For example, in freestyle breathing, the swimmer needs to turn his head to breathe when he recovers his arm forward. At this moment, there is not enough time to exhale and inhale, because the arm recovers quickly, which can easily lead to accidents.
- Overall coordination
Whole body coordination is based on enough proficiency in the first part, and then carry out coordination training. For beginners, it is difficult to do well when the muscles of each body are not well coordinated at the beginning. But as long as you practice hard, it's also very simple.
The leg kicks up and down to match the arm's stroke, and then to match the head when it comes out of the water and inhales and exhales. The whole process requires many times of practice to achieve the effect. The same is true of breaststroke. When kicking, stretch your hand forward and exhale your head in the water. When you retract your feet, hold the water head in your hand and inhale out of the water. In fact, this process is to decompose the action practice and then practice, and then go to all the coordination and cooperation practice, which is not so difficult as it seems. Remember to repeat the above actions. If you are not firm, go back and practice again. I believe you can learn.