According to the characteristics of swimming competition rules, swimming can be divided into practical swimming and competitive swimming. No matter what kind of swimming is a very physical exercise, it has a good effect on shaping and losing weight. Swimming competition needs to pay attention to rules. Let's share the characteristics of swimming competition rules.
Characteristics of swimming competition rules 1
1, freestyle, breaststroke, butterfly and individual medley must take off from the starting platform. When the referee gives a long whistle signal, the athletes should stand on the starting platform. When the starter gives the password of "take your positions", the athlete must have at least one foot at the front of the starter's stand ready to start, and the arm position is not limited. When all the athletes have a rest, the starter gives a "start signal".
2. The backstroke and medley relay races should start from the water. When the referee issues the first long whistle, the athletes should immediately enter the water, and when they hear the second long whistle, they should immediately return to the starting position at the end of the pool. When all the athletes are ready to start, the starter gives a password of "take your positions", and when all the athletes rest, the starter gives a "start signal".
3. In the Olympic Games, World Championships and other FINA competitions, the password of "Take your positions" must be in English, and the departure signal must use multiple speakers, one for each departure platform.
Any athlete who leaves before the "departure signal" is issued will be disqualified from the competition or admission. If, after the "starting signal" is issued, the athletes are found to have committed code-grabbing violations, the competition should continue, and the athletes who violate the rules will be disqualified after the competition is over. If an athlete is found to have fouled before the "departure signal" is issued, the "departure signal" will not be issued, but other athletes should be called back and organized to start again.
Free swimming
1, freestyle means any stroke that can be used in the competition. But in individual medley and medley relay, freestyle refers to strokes other than butterfly, backstroke and breaststroke.
2. When turning to the finish line, you must touch the pool wall with a certain part of your body.
During the whole tour, a part of the athlete's body must be exposed to water. During the turn, athletes are allowed to completely dive into the water, but the diving distance at the start and after each turn shall not exceed15m, and the athletes' heads must be above the water at15m.
backstroke
1. Before the departure signal is issued, the athlete is in the water, facing the starting end, and grabs the handshake with both hands. Both feet (including toes) should be underwater. Don't stand in the sink or on the sink, and don't hook your toes on the edge of the sink.
2. After starting and turning, athletes should push away from the pool wall. Except for turning around, athletes should always lie on their backs during the whole swimming process. The supine posture allows the body to rotate, but it must be kept in a supine posture less than 90 degrees from the horizontal plane. The position of the head is not limited by this.
3. During the whole swimming process, a certain part of the athlete's body must be exposed to the water. During the turn, the athlete is allowed to completely dive into the water. However, at the time of departure and after each turn, the swimmer's diving distance shall not exceed15m, and the swimmer's head must be above the water at15m.
4. In the process of turning, a certain part of the athlete's body must touch the wall. In the process of turning, the shoulder is allowed to rotate beyond the vertical plane, and then you can paddle with one arm or both arms at the same time, which is the beginning of turning. Athletes must push away from the pool wall in a supine position.
When reaching the finish line, the athlete must touch the wall in supine position. Allow the body to dive into the water when touching the wall.
Frog swimming
1, at the beginning and after each turn, from the first arm movement, the body should be kept in a prone position, and supine is not allowed at any time. During the whole competition, each action cycle should be carried out in the order of one move and one kick.
2, all the movements of the two arms should be carried out at the same time on the same horizontal plane, there can be no alternating movements.
3, hands should be in the water at the same time, underwater or chest water. The elbow must not touch the water except the last action before turning, the last action during turning and the last action before the end point touches the wall. (Both hands should stroke backwards on the surface or underwater) Except for the first stroke and every turn after departure, both hands should not stroke backwards beyond the hip line.
4. In every complete exercise cycle, a certain part of the athlete's head should be exposed to water. Only after starting and each turn, the athlete can make a complete backward stroke from arm to leg, but before the arm reaches the widest point for the second time and the hands stroke inward, the head must be above the water. When the body is completely immersed, dolphin kick is allowed, followed by frog kick. After that, all leg movements should be carried out at the same time and in the same horizontal plane, and there can be no alternating movements.
5. In the process of kicking, the feet must be everted, and it is not allowed to cut the clip, kick the water alternately up and down or kick the water downward like a dolphin. As long as you don't do the downward dolphin kick, allow your feet to come out of the water.
6. When turning to the finish line, both hands should touch the wall at the same time on water, water or underwater. After the last stroke before touching the wall, the head can dive into the water, but in a complete or incomplete coordinated action before touching the wall, a part of the head should be exposed to the water.
butterfly stroke
1, from the start and the first arm movement after each turn, the body should be kept in the prone position, and kicking is allowed on the underwater side, but it is not allowed to turn to the supine position at any time.
2. Both arms must swing forward on the surface of the water at the same time, and at the same time stroke backward under the water.
3. All the up-and-down strokes of the legs must be carried out at the same time. Legs and feet may not be on the same level, but they are not allowed to move alternately. Kicking breaststroke legs is not allowed.
4. When turning to the finish line, both hands should touch the wall at the same time on the water, surface or underwater.
5. At the beginning and after each turn, athletes are allowed to do one or more strokes and one underwater stroke. This stroke must make the body surface. It is allowed to dive at the start and after each turn, and the distance shall not exceed15m. Before reaching 15 meters, the athlete's head must be above the water. Athletes must keep their bodies on the water until the next turn or the finish line.
Mixed swimming
1. Individual medley must be performed in the following order: butterfly, backstroke, breaststroke and freestyle.
2. The medley relay must be held in the following order: backstroke, breaststroke, butterfly and freestyle.
Every stroke must be completed in accordance with the relevant provisions of the competition rules.
Competition is the place to prove yourself. Only when you are familiar with the rules and requirements of the game can you avoid fouls in the game and get your own real results!
Of course, in daily training, we must strictly demand ourselves to complete the training content according to the rules of the game, and over time, we will become good habits and stay away from fouls!
Characteristics of swimming competition rules 2 benefits of swimming in winter
Swimming in winter can not only help our whole body's blood circulation, but also massage our body. When the skin is cold, vasoconstriction can prevent and alleviate the occurrence of arteriosclerosis, hypertension, diabetes, cardiovascular and cerebrovascular diseases in middle-aged and elderly people.
People who often swim in winter will obviously find that their bodies are stronger and have obvious anti-aging effects.
This is a good exercise to lose weight. Among all kinds of weight-loss exercises, swimming is an exercise worthy of recommendation. People who swim regularly have strong bodies, developed chest muscles and streamlined bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight.
4, can improve the cold resistance and immunity. Swimming promotes metabolism, thus improving the body's ability to resist cold, thus preventing respiratory diseases.
5, can enhance the function of respiratory organs, reduce or prevent respiratory diseases that are prone to occur in winter. The density of water is 800 times higher than that of air, so people have to bear a lot of pressure when swimming. Therefore, respiratory muscles should strive to overcome the pressure of water, deepen breathing and increase vital capacity, thus enhancing their adaptability to environmental stimuli and reducing the occurrence of diseases.
Who is not suitable for swimming in winter?
Teenagers under 1 and 16 and elderly people over 70 are not suitable for winter swimming because of their special physical conditions.
2, otitis media patients can not swim, so as to avoid water entering the ear is not easy to discharge, resulting in middle ear perforation. Wear earplugs when swimming after otitis media is cured, and don't let water into your ears.
For everyone's health, people with infectious skin diseases and people with any infectious diseases are not suitable for swimming. This is to stop the spread of infectious diseases.
4. People with severe heart disease, severe hypertension, hepatitis, severe nephritis, severe gastric ulcer and other diseases are not suitable for winter swimming. In the case of physical discomfort, winter swimming may aggravate the condition.
Friends who want to swim in winter should have a thorough understanding of their bodies and should not have any sudden diseases, because the temperature can easily stimulate the body and induce some diseases. So before choosing to stick to this activity, make sure that there is no sudden illness. Swimming in winter varies from person to person, not everyone can do it. Don't swim before and after meals or after other strenuous exercise in winter.
What are the precautions for the elderly to swim?
1. Be sure to go to a special swimming place.
Old people must choose a special swimming place to swim unless they live by the sea for a long time and are very familiar with the nearby beaches. Never go to unfamiliar areas to avoid accidents. Generally, special lifesavers in specialized swimming pools will have better rescue measures in case of any emergency.
2, the time should not be too long
Young people spend too much time in the water, and the elderly don't have to be tired. The chance of catching a cold is many times higher than that of young people. Long-term soaking in water can easily lead to the onset of rheumatic osteopathy, arthritis and other diseases. Causing serious physical harm to the elderly.
3. It's best to be accompanied by family.
Although not every elderly person's physical condition is too poor to be independent, swimming is a very physical exercise and is not suitable for the elderly. If the elderly like this sport very much, it is best to take protective measures with their families.
When you are exercising, the result is not as obvious as you think. The reason may be that your muscles are tense. Then you need to do some stretching exercises before exercise to improve the softness of your body and make the exercise effect more obvious. So what is the common sense of stretching? Learn stretching with me.
Stiff body muscles will reduce the effect of our exercise, and even lead to physical injury during exercise. Therefore, it is best to do some stretching exercises before exercise.
stretching
Stretching is a fitness method, including active stretching and passive stretching. The so-called active stretching means that the action is mainly kept in a specific position by the strength of contracting muscles, rather than other external forces.
So active stretching is also called static-active stretching. The advantage of active stretching is that it can increase the flexibility of action and the strength of muscle contraction. For example, standing on one leg, lifting the other leg and keeping this posture still is a very standard active stretching.
When doing active stretching exercise, it should be noted that it is difficult for our bodies to maintain the active stretching posture. Therefore, it is generally enough to keep the active stretching posture 10 second.
The so-called passive stretching refers to using one's own weight or equipment to keep the limbs in a certain stretching posture. For example, lift your legs and then keep a certain posture with the help of your hands, or put them on the steps to keep a certain posture. Passive stretching is a kind of slow relaxation stretching, which can also be expected to reduce the excitability of nerves and muscles. This is a good way to relax after exercise.
Action essentials
If you still can't get the effect you want after fitness, then you may have a problem with muscle tension. A celebrity personal fitness trainer in Los Angeles said, "If one muscle group is as stiff as your quadriceps, it will affect the function of other muscles, such as gluteus maximus."
The result of muscle stiffness is a decline in exercise effect and even the risk of injury. However, according to the latest research, stretching before training is more likely to cause injuries. You should do jogging and other exercises for five to ten minutes to warm up. Traditional stretching exercise is to bend the body and keep it for a long time, which is not the best choice to increase flexibility.
The coach invented an exercise method, using the technique of action decomposition. When you stretch your muscles, you are also contracting muscles elsewhere. This can improve the flexibility of the body.
First of all, active pigeons
Exercise area, piriformis-a muscle of the hip.
Start with push-ups and put your hands on the ground. Lift your left knee close to your shoulder and your ankle on your right hip. Support your body with your forearm, put your right foot down and put your foot on your back. Hold your head high and keep your eyes on the ground; If you are flexible enough, you can lower your chest to the ground and put your hands straight in front of you.
Contraction of abdomen, tightening of pelvic floor muscles, affecting gluteus maximus. At the same time, the toes bend to the ground and the heels press down hard. Do the left and right feet five times, and relax your knees at intervals.
Second, the C-curve.
Exercise area, lower back
The main training part of this movement is mainly the lower part of the back. Kneeling on the ground, legs on the ground, about 30 cm away from the hips. Elbows outward, hands crossed, placed under the foot fossa, the body leans back slightly, making the pelvic floor muscles exert strength. At the same time, bow your head and abdomen, and bend your back.
4. Exercise intensity should be strictly controlled.
Due to the special body structure of the elderly, the flexibility of the body is not enough, and many elderly people have many chronic diseases. Therefore, no matter what exercise you do, you must pay attention to controlling the intensity of exercise, pay attention to practical results, pay attention to science, and make reasonable arrangements according to your physical condition. Old people should relax when swimming, and don't dive or hold their breath, so as to avoid increasing lung pressure, increasing heart burden and accidents.
Remember to do warm-up exercises before swimming.
Whether swimming or other fitness exercises, it is necessary to warm up, especially for the elderly. Because warm-up exercise can open your body and adjust to the state of being ready to swim, which can prevent you from having cramps and other abnormal situations when swimming.
If you are hungry or full, don't swim.
The physical problems of the elderly are much more serious than those of the young. Swimming with an empty stomach is prone to hypoglycemia; Oversaturated swimming not only affects gastrointestinal blood supply, but also causes acute abdomen due to increased abdominal pressure. So it is best to swim between one hour and two hours after meals. At this time, the body is in the best condition and it is easier to play the role of exercise.
7. Pay attention to sun protection
Pay attention to sun protection when swimming and try to avoid high temperature periods. Prolonged exposure can lead to sunburn or acute dermatitis. It is best to swim at sunset in the evening, apply waterproof sunscreen, try to rest in the shade after landing, or protect your skin with a bath towel.
8. Rinse your mouth as much as possible after swimming.
When swimming, the water in the swimming pool often enters the mouth, and some bacteria also enter. If you don't clean your mouth in time after swimming and eat directly, bacteria will enter the gastrointestinal tract. In addition, hypochlorous acid and perchloric acid contained in the disinfectant of swimming pool have corrosive effect on the enamel of teeth, which is easy to cause dental diseases.
9. Wash your skin and hair carefully after swimming.
After swimming, germs are easy to remain on the skin, and swimming pools are often disinfected with chlorine-containing preparations, which is easy to irritate the skin. Therefore, it is best to take a bath with nourishing shower gel after swimming. Don't be too hasty in cleaning your hair Hair is easy to harbor germs after soaking. Chlorine preparation in the pool water will directly damage the dryness of hair, resulting in yellow and dry hair. Therefore, you must wash your hair carefully after swimming, and it is best to use conditioner to strengthen protection.
Characteristics of swimming competition rules 3 What are the benefits of swimming?
First, the consumption of fat.
Swimming is an aerobic exercise with all one's strength. Because of the high resistance of water, many people will feel very tired after swimming for a while, but in form, it can help us consume fat and strengthen muscles. When swimming, you will feel that the temperature is lower than the normal temperature, which can also promote the consumption of fat. Sticking to swimming can keep fit.
Second, enhance myocardial function.
When people swim, all kinds of organs should participate, which consumes a lot of energy, which can promote blood circulation and provide more nutrition for organs. Regular swimming can enhance our heart function. With the acceleration of blood speed, the load of the heart will increase, the beating frequency of the heart will increase, and the contractility will also increase. Long-term swimming can increase the thickness and elasticity of blood vessel wall, so swimming is of great help to the heart.
Third, strengthen resistance.
Frequent swimming can strengthen our resistance. Swimming consumes a lot of energy. In order to balance cold and heat, the nervous system will react quickly, and Xu Jin's human metabolism will enhance the body's adaptability to the outside world and resist the cold. Therefore, people who swim regularly will not catch a cold easily, but also improve endocrine function, pituitary function and resistance.
Fourth, bodybuilding.
When a person swims, the whole body relaxes, and the body will use the buoyancy of water to lie prone in the water, which will promote the all-round coordinated development of our body and make our muscles smooth. Swimming can use the resistance of water to increase people's exercise intensity, which is very gentle and belongs to aerobic exercise. Muscle blocks that can't grow can exercise our bodies, and people who want to have a beautiful figure can learn to swim.
Five, skin care
Isn't it strange that swimming also has skin care function? When swimming, water washes the skin, sweat glands and fat glands, playing an effective massage role, not only promoting blood circulation, but also making the skin smooth and elastic. At the same time, water exercise can greatly reduce the irritation of salt in sweat to the skin.