How to master the essentials of swimming for beginners? In summer, many children can be seen swimming. Swimming is a complex movement under the control of the brain. In order to prevent nerve cramps, you should be fully prepared before going into the water. Here is how to master the essentials of beginners' swimming.

How to use 1 to master the tricks of fast self-learning swimming?

Buy a pair of waterproof swimming glasses.

2. Squat in the water, hold your nose with your hands, put your whole body and head in the water for a while, then stand up and get out of the water, take a breath, and so on until you are not afraid of drowning your head and body.

3. Hold the shore swimming pool or handle with both hands, remember not to pinch your nose, then squat down, immerse your whole body and head in the water, persist for a while, and practice repeatedly until you are proficient, so as to eliminate your fear of swimming.

4. Climb on the edge of the swimming pool with your hands, your head out of the water, your shoulders and your whole body immersed, and practice pumping up and down with your feet until you are proficient, so you don't feel tired and relaxed.

Grasp the swimming board with both hands, never use the swimming ring, bury your head in the water, kick the water with your feet up and down, and contact repeatedly until you are proficient.

6, slowly find that you can't use force on your hands, you can look up, and pay attention to pumping water up and down under your feet.

7. Hold the floating board with one hand of your body, and do paddling with the other hand. Keep your feet swinging and do pumping up and down, and practice repeatedly until you are proficient in controlling your body in the water.

8. When swimming, people should swim across the water. If you don't know how to stand, you will feel insecure and panic easily. Beginners can take a floating board or swimming ring, climb up the pool wall, bury their heads in the water, stretch their arms forward, stand up straight and slide forward.

When you want to stand up, put your legs together and hold your body tight. Because people's legs are dense, the body is naturally vertical. You can stand on the bottom of the pool at this time. This exercise is to improve the sense of security in the water.

9. It is not difficult to learn to swim. Impatience is a taboo. If you don't hold your breath and want to swim, then your movements must be deformed and ineffective. I can only see that I can't swim, so I have to scratch my support after a few strokes. The most important thing in learning to swim is to overcome psychological fear. As long as you overcome your psychological fear, you are half successful.

10. Generally, to teach beginners to swim, they should first move on the shore to prevent muscle strain and cramps when they get into the water again. Just run and do some exercise.

1 1, the first contact with water is not that novices go directly into the water, but that scholars put their feet into the water by the pool. The first is to feel the temperature of the water and feel the fluctuation of the water when moving your legs.

How do beginners learn to swim?

Hold your breath and exhale.

Most people only know how to hold their breath hard, all their strength is spent on their faces, and their attention is also on their faces, so their movements will be deformed. Therefore, the first step is to practice holding your breath in shallow water, and spit it out slowly every time until you can't hold it.

Be careful to start slowly! And constantly try different expiratory speeds. At the same time, relax and try to open your eyes underwater. It is better to have goggles. People get nervous easily in the dark. The purpose of this step is to familiarize yourself with the underwater environment and eliminate the feeling of tension and panic.

Plus hand movements

Hand movements must be practiced on the shore before launching, otherwise the movements will be easily deformed. These actions must be completed in groups. After each group, the body will keep sliding. It is not advisable to practice breathing at this time, and your head should be buried in the water.

It is easier to move quickly than slowly. When each group of movements can be completed accurately, it is not far from success. This exercise is mainly to practice the coordination of hands and feet.

ventilate

Every ventilation must be done by hand movements. The specific methods are introduced in other articles. In short, you should ventilate regularly no matter how uncomfortable you feel, and you will get used to it after a long time. In fact, breathing is a very important condition for success in any sport.

How to master the essentials of swimming for beginners? 2. How to tread water for beginners to swim?

1, feel the buoyancy of water.

Beginners enter the pool and choose shallow water. Relax the whole body, choose a casual posture, immerse the whole body (except the head) in the water, feel the buoyancy of the water, understand that water is the help of swimming, reduce the fear of water and increase the personal experience of buoyancy.

2, naturally curled up in the water

The human uterus is in "water" and the body is in a natural crouching state. After beginners perceive the buoyancy of water, their fear of water has not been completely eliminated. At this time, beginners take a deep breath, naturally curl up, immerse their heads in the water, listen to their heartbeat quietly, and even open their eyes to see the underwater world.

3. "Play pengpeng" with both hands-practice "floating"

Beginners' fear of water has been basically controlled through the above two steps, and then they just need to practice swimming. The novice is in the shallowest place (just below the best arm), with his hands on the ground and his feet constantly. They beat the water alternately and practiced floating with their feet. At the end of this step, you can occasionally hold the ground without your hands. At this time, you will be surprised to find that your body has a sense of floating and swims forward.

4. "Stand" in the water and "step" on the water with your feet-practice "controlling posture"

Theoretically, people can be suspended in water, but because of posture and other reasons, they often can't get their respiratory organs out of the water. Beginners don't have to worry about "sinking" when they practice "floating" At this time, beginners can go to the middle water (the water level is at the neck position), spread their hands and feet off the ground, and then keep doing the action of "treading water", don't let their posture "fall down", keep an upright posture, and let their hands and feet cooperate to control their body posture.

The benefits of swimming

1, enhance myocardial function, improve cardiovascular system function, strengthen lung function and improve respiratory system function.

2. Enhance resistance, improve thermoregulation mechanism, prevent diseases, and treat and recover.

3, bodybuilding, skin care, so that the proportion of all parts of the body is more reasonable, thus shaping bodybuilding and improving muscle system ability.

Swimming is a panacea for young and middle-aged people to reduce stress, restore energy, hone their will, cultivate their will quality and promote their mental health.

Swimming is a good way to educate children, and it is also a good way for the elderly to entertain and keep fit.

6. Swimming is a survival skill, and swimming is a good way to keep fit. It is very good for children's body shape and physical development.

7. Swimming is also good for the development of intelligence. The process of mastering swimming skills is a process in which the nervous system and muscles are fully coordinated, which requires a special "sense of water". These are all benign stimuli to the nervous system, and those who insist on swimming exercise will definitely get them.

Precautions for swimming

1, avoid swimming after strenuous exercise.

Swimming immediately after strenuous exercise will increase the burden on the heart; The body temperature drops sharply, and the resistance weakens, causing colds and pharyngitis.

2. Avoid swimming in the sun for a long time.

Prolonged exposure can lead to sunburn or acute dermatitis, also known as sunburn. In order to prevent sunburn, it is best to use an umbrella to shade the sun after landing, or rest in a cool place, or use a bath towel to protect the skin, or apply sunscreen to exposed parts of the body.

3. Avoid swimming unprepared.

The water temperature is usually lower than the body temperature. Therefore, warm-up activities must be done before entering the water, otherwise it will easily lead to physical discomfort.

4. Avoid eating immediately after swimming.

It is advisable to rest for a while before eating after swimming, otherwise it will suddenly increase the burden on the gastrointestinal tract, which will easily lead to gastrointestinal diseases after a long time.

5. Avoid swimming for too long

Skin generally has three reaction periods to cold stimulation. The first stage: after entering the water, stimulated by cold, the skin blood vessels contract and the skin color is pale. The second stage: after staying in the water for a certain period of time, the blood flow on the body surface expands, the skin turns from pale to reddish, and the skin turns from cold to warm. The third stage: if you stay too long, your body temperature will dissipate more than your fever, and your skin will get goose bumps and chills. This is a taboo period for summer outing, so we should get out of the water in time. Generally, the swimming time should not exceed 1.5~2 hours.

6. Avoid swimming before and after meals

Swimming on an empty stomach will affect appetite and digestive function, and there will be accidents such as dizziness and fatigue during swimming. Swimming with a full stomach will also affect the digestive function, and it will also cause stomach cramps and even vomiting and abdominal pain.

7. Avoid swimming in unfamiliar waters.

When swimming in natural waters, don't jump into the water. Under complicated circumstances, it is not advisable to swim around the water surface and underwater to avoid accidents.

How to master the essentials of beginner swimming 3. Walking in water

This is the first exercise for beginners after entering the water. The purpose is to understand the resistance, pressure and buoyancy of water and learn how to keep your body balanced in water.

Step 1: Hold the pool (shore) or your partner's hand with both hands and walk in the water.

Step 2: Hold the pool (shore) or your partner's hand with one hand, and paddle backward in front of your body with the other hand while walking in the water.

Step 3: Without any support, paddle your arms symmetrically outward and backward on your chest, and walk your feet forward, sideways and backward in water conservancy.

While being familiar with water, you can also take your children to play some games, such as diving and underwater pipe drilling.

Learn to breathe

Swimming without breathing can't be called swimming, it can only be "holding your breath".

The correct swimming breathing is to inhale through the mouth and exhale through the mouth or nose and mouth.

Stand in shoulder-deep water and grasp the edge of the pool (shore) with both hands; Or grab your partner's hand, take a deep breath through your mouth, then bury your head in the water and exhale slowly through your nose until the waste gas in your body is exhausted, then quickly raise your head and inhale through your mouth.

Proficient in the above techniques, you can exhale and inhale many times continuously, coherently and naturally, which requires you to independently complete the movement techniques of slow breathing and fast inhalation.

Floating in the water

Learning floating technology in water is mainly to understand the buoyancy of water to human body, master the balance ability of human body in water initially and eliminate the fear of water.

Embrace your knees and float.

Stand on the bottom of the water with your feet. After inhaling deeply, squat down and tuck your knees as close as possible to your chest, and push your forefoot off the bottom of the water to form a posture of bending your head and tuck your knees. Try to relax and float in the water naturally.

When standing, press the water forward and downward with your arms and raise your head. At the same time, straighten your legs and stand with your feet touching the bottom of the water. Your arms are naturally placed at your sides.

Exhibition and floating exercise: open your feet, relax your arms and straighten forward. After inhaling deeply, lean forward and bow your head. Gently push your feet off the bottom of the water and float on the water in a prone position. Your arms and legs are naturally separated, which requires you to relax and fully expand.

When standing, tuck in your abdomen and legs, press your arms down, then stand with your head up, your legs straight and your feet touching the bottom of the water.

Sliding and floating exercises

1. Slide and float exercise: Back to the pool (shore), hold the edge of the pool (shore) with one hand, stretch forward with one arm, and stand close to the pool (shore) with one foot. After inhaling deeply, lower your head and lean forward into a prone position in the water. The thighs and calves should be tightened to the edge of the pool (shore) as much as possible, and the soles of the feet should be attached to the edge of the pool (shore). At the same time, put the arm on the basin (shore) side forward, close to the forearm, and clamp the head between the two arms. This is when the foot is forcibly pushed out and slides forward in a streamlined manner.

Requirements: After stepping out of the pool (shore), the body should be fully stretched and relaxed as much as possible.

2. Sliding and floating exercise at the bottom of the pedal: open your feet back and forth and raise your arms forward. Inhale and lean forward. When the head and shoulders enter the water, the forefoot pushes the bottom of the pool hard, and then the feet are close together, so that the body slides forward in a streamlined manner.