1. First, you should learn to lie flat on the water. You can train with a floating board. After lying flat, you can start unilateral paddling training and cooperate with head rotation to train breathing.

2. Grab the water with the whole forearm and hand, and the forearm and the upper arm are at right angles. When rowing, keep the paddle wide, the contact surface with water is flat, and the action is smooth and smooth. The higher the efficiency of paddling, the greater the power naturally gained.

3. When kicking, the toes should always point to the rear, the whole leg should be straight, the thighs should be strong, and the crotch should be exerted. The thigh drives the calf to drive the soles of the feet to beat down hard.

4. Add hand strokes on the basis of swinging legs, pay attention to the elevation of elbow joints, swing legs while paddling alternately with both hands, and take the S route with both hands underwater.

Benefits of swimming:

1, swimming is a healthy exercise. The more your skin comes into contact with water, the more delicate your skin will naturally be. This will always let your body breathe more oxygen, which is of great benefit to your lungs and is worthy of our fitness exercise.

Swimming is a very balanced sport. Swimming is more comfortable than equipment fitness, which will make our figure more symmetrical and our lines look better.

Swimming has a good maintenance effect on all organs of the body, especially for some people with physical injuries. Swimming can make you recover from physical injury. In fact, the reason is simple, because of the buoyancy and pressure of water.