How to swim in the pool?

Everyone has their own reasons for visiting the pool. It is important for some to lose weight, without applying serious efforts and exhausting training, others want to keep their body in good shape, while others primarily care about health. Often swimming is chosen by parents who are interested in the development of their children. We will talk about how to make classes enjoyable and safe in our article.

I must say that the pool is considered to be a place of increased risk. To keep the classes safe, swimmers need to follow a number of rules and recommendations that will help protect them from possible injuries and accidents. The main person in the pool is a trainer or instructor. All classes are usually held under his watchful supervision. Accordingly, the requirements of the instructor are binding. We will get acquainted with the basic safety rules that should be known to everyone.

• Instructor starts and finishes. He does this with a conditional signal. Entering the water and leaving it is permissible only with its permission.
• Swimmers move counterclockwise in the water. This rule always applies. This is especially important when several swimmers are on the same track. You need to stay on the right side constantly, this will allow you not to collide with other visitors on the track and not interfere with them. Overtaking is done, on the contrary, on the left.
• There are situations when a student is tired during training and needs rest. In this case, you need to move to the corner of the track. This will help not to disturb the neighbors.
• If water gets into your mouth or nose and you need to get rid of it, you should pay attention on the drain trough.

There are a number of restrictions that visitors to the pool should also adhere to. For example, It is strictly forbidden to swim without a special cap. You can’t jump from the sides of the pool, this can injure other visitors or yourself. Also it is forbidden to push, “hang” on the track, make noise and chew gum.

In addition, it is forbidden to swim across the pool, as this may interfere with other students. In no case should you give false signals of help, in some cases this can lead to panic, and on the water it is very dangerous. Do not interfere with other athletes, it is necessary to show respect for each other.

The basic principle of swimming is the need to stay on the water with your head down in it, and at the same time keep your body extended. There are only four generally accepted swimming methods, and all of them have their own characteristics. Let's consider each of them.

In the process of swimming, hand strokes are performed alternately on a mill basis. The legs move alternately, which looks like the work of scissors. The rotation of the head occurs one way, then the other. It is necessary to take a breath.

This style of swimming is considered the most convenient. Movement in the water is fast enough. Swimmers say it’s very easy to master.

This style looks very impressive. With both hands, a stroke is made to himself. At this time, the head rises significantly above the water in order to take a breath. At the moment when the hands are thrown forward, the head is immersed in water. Shocks with legs imitate the movement of a frog.

Swimmers note that breathing here is more comfortable than in a rabbit. However, the style itself is far from simple. It is believed that the most difficult thing is to work with legs and hands synchronously. If this is not the case, leg movements will slow down the athlete’s body, and not accelerate it.

This style is also called "dolphin". It gives maximum load on the muscles. For this reason, only experienced and trained swimmers decide to use it. You should start all the same with the rabbit and breaststroke.

This swimming technique usually involves crawl, with the difference that the athlete is on his back, and not on his chest. Hands move in the manner of a "mill", and legs make swings. Swimmers find it easier to stay on their backs. However, there is a drawback, and it is quite significant. In the process of swimming, the face is directed upwards, so the person does not see where he is moving.

The main reason people make swimming mistakes is the need to breathe. However, experts say that everything is not as complicated as it seems. Learning how to breathe by lowering your head into the water can be done by spending a couple of days on a lesson. You need to remember the basic rule - exhalation is performed at the moment when the face is lowered. It can be done both through the nose and through the mouth. Even small children learn this technique. Training can take place under the guidance of an instructor or independently.

In order to learn how to exhale into the water, you should do the following. First you need to stand at the side and put your hands on it. Without letting go, the face is immersed in water, and the air is exhaled.

Next, you need to take a swimming board and, holding on to it, swim a little, lowering your face down. Since the body is not required to be held in such a situation, you should move around with your legs. For inhalations, the head rises above the water, for exhalations it again lowers. After a short workout, the swimmer usually understands how to do this more conveniently, and the process ceases to cause difficulties.

If we are talking about swimming with a crawl or breaststroke, a breath is taken respectively either by turning the head to the side, or when lifting it. Such exercises help to understand that swimming with a neck that is constantly tense is much less pleasant than breathing into water. In addition, the load on the vertebrae is unlikely to be beneficial.

Not only those who want to tighten their body and improve their health are engaged in swimming, but also those who plan to build muscle. The main ones involved during classes are muscles of the back and shoulder girdle. The deep muscles of the spine are also energized. All of them help to create a correct and beautiful posture. The necessary load will prevent the curvature of the spine. In addition, she holds the vertebral discs in place, due to which swimming is very popular in the process of physiotherapy to restore the back.

A significant load during training will fall on the press and body. Biceps and triceps are involved. However, it cannot be said that swimming develops only a specific muscle group. The effect at this point will be what kind of technique is used.

Before you go swimming, some people think that in this way they can build muscle without additional effort. However, experts note that training helps to keep the body in good shape and is not a magical tool without a set of special exercises. Of course, muscles and ligaments will significantly strengthen, coordination of movements will become more developed. But to build up mass due to the usual activities in the pool is simply unrealistic if you do not do this around the clock and without interruptions.

At the same time, swimming can be called one of the best ways to increase working capacity and increase muscle strength. It helps strengthen the ligaments and tendons, making them more elastic. Muscles themselves will eventually be longer and more durable.

About what is important to know and where to start at the first training in the pool, see the next video.