Beginners must know the eight basic steps of swimming. 1. Be familiar with water.
People are easily nervous in the dark, so you have to get rid of the fear of water, get familiar with the underwater environment, get rid of tension and panic, and get a certain feeling, so that you can get rid of the fear of water. Generally speaking, hold your breath first, then the ball floats and feel the buoyancy of water to people.
Hold your breath and exhale.
Some people are afraid of choking on water when swimming, so they try their best to hold their breath. The result of this situation is that the whole body's strength and attention are concentrated on the face, which is easy to deform the action.
The first step is to practice holding your breath in shallow water. Every time you can't hold it, spit it out slowly. Be sure to slow down at first and try different exhalation rates. At the same time, relax and try to open your eyes underwater. It is better to have goggles.
② prone drift exercise
Floating is an important basis for learning to swim. In the water, you can observe that those who swim well are basically straight, like torpedoes sliding horizontally. And those slow beginners, the body is almost inclined, and the angle with the horizontal plane is large.
One of the main reasons for this phenomenon is that they always try to raise their heads. A person's head is heavy. As soon as the first water comes out, the body's bearing capacity is even greater. In addition, if you look up, your body will naturally sink. Therefore, to learn to swim, we must first learn to drift.
The main reason why you can't float is that you are nervous, relax, take a deep breath, look at the bottom of the pool with your head in the water, and then float with your feet lightly on the bottom of the pool, and your whole body is in a relaxed state.
There are upward drifting and downward drifting. The first thing to learn is to drift downward-face down and back to the sky. The human body can float in water, but beginners often lack experience in this field. Therefore, once your head is in the water and your feet don't touch the ground, you will immediately panic, which is exactly the taboo of drowning people!
In order to overcome this fear, before you learn to drift, you can do immersion exercises-in shallow water, bend over and immerse your head in the water, exhale slowly, and count silently to see how long you can last. If you practice repeatedly for a period of time, you will no longer be afraid of water in your head, and the time for holding your breath will gradually extend.
③ The ball floats.
In shallow water, take a breath and hold your breath, then relax your head, dive into the water (beginners are usually afraid, in fact, as long as you hold your breath, there will be no problem), leave your feet at the bottom of the pool, tuck your knees in your hands (just like divers do somersaults in the air), and try to keep your head close to your knees. If you look at you from above, your back is on the water.
After floating, leave your hands off your knees and stand with your legs down. At the same time, your hand should have a process of pushing the water forward and lift your head out of the water. It's best for someone to show you live, just practice a few more times, or watch related videos.
Step 2 stand in the water
In the process of swimming, you must float in the water without touching the ground. It is difficult for many beginners to control their balance across the water, and then they 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.
Step 3: Slide exercises
Learn to hold your breath and stand in the water, so you can practice gliding without auxiliary equipment. Posture is the same as standing in the water. Put your hands above your head, climb up the wall of the pool, straighten up, bury your head in the water and slide forward. The body does not do any exercise. The longer the gliding time, the farther the distance, the better. The purpose is to find the feeling of moving forward in the water.
In shallow water, stand with your back against the pool wall, bend over, stretch your arms forward, bury your head in the water, then lift one leg and push the pool wall backwards to keep your body level and slide forward. Remember, be sure to bury your head in the water as much as possible, so that your body can be flat. Try to relax and not be nervous, and gradually realize that water can float your body. After losing speed, the legs will gradually sink, then slowly close the legs and stand up. This gradually overcomes the tension and cultivates hydrophilicity.
Practice several times, and you will have confidence and feeling about drift. You can swing from side to side during the slide. Take it easy. You can get used to the balance in the water after practicing a few more times. After the above exercises are proficient, you can add frog legs to practice while sliding.
4, decomposition action
Because people's hands are relatively easy to move, they should practice their legs first. That is, practice your movements during the slide. In order to improve the practice time, you can use auxiliary equipment to keep your head above the water. I won't talk about the specific actions. There are many ways to get the right posture.
But at the beginning, the movements must be done one by one, and the movements should not be interrupted. Keep the gliding posture after each movement. Practice until each movement can make the body slide forward for a certain effective distance, and then carry out the second movement when the body no longer slides forward. Generally speaking, a master can glide more than 5 meters with one breaststroke leg.
What are the precautions for swimming to lose weight (1) No matter in shallow water or deep water, you must pay attention to personal safety when swimming. Safety is the most important thing in swimming, so you'd better go with others. You can't swim alone in reservoirs or rivers, and you can't stay away from the masses.
(2) Make full preparations before swimming. Including neck, shoulder, waist, knee joint, wrist joint and ankle joint, especially the activity of sole and calf. Such as swinging arm, shoulder, kicking, turning waist, ankle, etc. It is inevitable that you will not be able to adapt to the underwater environment for a while, resulting in dizziness, nausea, cramps or muscle strain.
(3) Before entering the water, pour some water on your body and get used to the water temperature before entering the water to avoid sudden cold cramps.
(4) In the process of swimming, if there is calf cramp or other circumstances, be calm and get close to the shore as soon as possible. If you can't land in time, call for help immediately to avoid accidents. At the same time, be careful not to swim in too cold water.
(5) When swimming in unfamiliar waters, you should know the water depth in advance, and you should not rush into the water, which will inevitably lead to accidents.
(6) The swimming time should not exceed 2 hours each time, and there should be at least 10 minutes for rest and nutrition supplement. The swimming time of middle-aged and elderly women should not be too long.
(7) Never swim when you are unwell. People with skin diseases, trauma, otitis media and inflammation should not swim. Obese women should pay attention not to swim during menstruation, which is easy to cause infection.
(8) Avoid swimming on an empty stomach or immediately after meals. Pay attention to the choice of swimming time, when the blood sugar in the body is low on an empty stomach, swimming will cause dizziness, limb fatigue and even accidents; After meals, the activity of digestive organs increases, and a large amount of blood flows to the limbs when swimming, which reduces the blood flow in the digestive tract and affects food absorption. In addition, swimming is especially unfavorable after excessive drinking.
(9) After swimming, wash your body with clear water, drain the accumulated water in your ears, and disinfect your eyes with eye drops. If you insist on swimming for 3 ~ 5 months, you should eat moderately. Weight will naturally drop slowly. You can lose weight only if you reach your ideal weight.