Nowadays, many people like to expand their hobbies whenever they have time, such as painting, music and swimming. Swimming, as a sport that can exercise heart and lung function, can also play a key role in times of crisis. Learn how to swim by yourself on a zero-based basis.
Zero-based self-taught swimming 1 1. The first lesson in learning to swim is to be familiar with water, to understand its characteristics, pressure and buoyancy. Water is flowing and incompressible. Through the characteristics of water, I need to practice holding my breath, breathing and floating. Floating includes floating on the edge and floating in water. Standing includes standing on the edge and standing in the water, sliding on the wall and sliding at the bottom! These are some essentials of getting familiar with water. Through these basic exercises, let the body feel the characteristics of water and lay a solid foundation for the following swimming learning!
2, to overcome their fear of water, and then in the shallow water depth to the waist, you can practice kicking, and protect the support points with your hands. After getting familiar with double-leg paddling, I began to practice double-hand paddling. When paddling with both hands and paddling with both legs are well coordinated, you can try to swim further.
Improve endurance, and you will learn it naturally if you swim more times. In addition, beginners had better learn to swim in the swimming pool. There are waves in the sea, which will greatly increase the difficulty of learning. After a few sips of water, my confidence dropped. The swimming pool should also choose calm waters with few people, otherwise it is easy to drink water.
Generally speaking, learning to swim begins with breaststroke. Breaststroke is the easiest for beginners, but it is the most difficult for professional athletes. Beginners find backstroke difficult, but it seems to be the lowest technical difficulty for professional athletes. Swimming can swim, breathe, swim more than 50 meters, even if you can swim. But it takes longer to practice the technical action specification.
Zero-based self-taught swimming II. First, the first step of swimming learning, familiar with water-based exercises.
1. Walking in water: Walk slowly in the basin, keep your feet upright, lean forward slightly, move back and forth, and then turn around.
2. Dip your head into the water and hold your breath: grab the pool with both hands, inhale through your mouth, slowly lower your head with the curtain, exhale gently in the water, and then come out after spitting. Don't inhale through your nose.
3. Embrace your knees and float: inhale in your mouth and bow your head. Hold your knees tightly with your chest, float in the water like a watermelon, and then look up firmly with your feet.
4. Pedal sliding: Stand firm with your feet and stretch your hands forward. Inhale in your mouth and put your head down first. Step on the bottom of the pool with your feet. The upper body floats forward, and the legs are close to the abdomen, like a ship rushing forward.
5. Push the wall and slide: hold the wall with one hand and stretch with one hand, stand on one foot and retract the legs, inhale first and then retract the legs, lower your head when your upper body leans forward, push the pool wall with both feet at the same time, float on the water with your body streamlined, and slide forward with your arms clamped.
Second, breaststroke learning skills
1. Leg exercise: slowly retract your legs while retracting them, turn your feet outward and aim at the water surface, push back in an arc, push back in an arc, and float your legs together for a while.
2. Exercise of arm movements: stretch and relax your arms forward, put your fingers together, palm down, stroke and start the arm pronation, slightly hook the wrist to hold the water, stroke outward, downward and backward, and quickly move your arms forward before the palms are relatively closed.
3. Upper and lower limb coordination exercise: stroke the leg without moving, and then close the leg. Stretch your arms first and then kick your legs. Keep your arms and legs straight and float for a while.
Introduction to swimming 1: 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 you are familiar with water, you can also bring some games, such as diving, underwater drill pipe and so on.
Introduction to swimming tutorial 2: 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.
Introduction to swimming tutorial 3: floating in 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.
Four tuck floating exercises in swimming introductory course
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.
Swimming introductory course five gliding 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.
3. Practice hand and foot movements: When this set of movements has become a natural and coherent movement, you can practice in shallow water. In short, it is necessary to coordinate the balance, ventilation and hand and foot movements on the water surface in order to complete the swimming action.
Three advantages of zero-based self-study swimming and long-term swimming
1, which can effectively relieve the pressure on the spine and joints. Dogs like the author who have been sitting in the office building for a long time and working overtime are often tortured by lumbar muscle strain and cervical spondylosis. Frequent swimming can effectively alleviate it.
2. The joint is not easy to be damaged. As we all know, most sports will cause some damage to the joints of the body, such as running. If the posture is wrong, the damage to the joints will be very great. However, there is no quick start or braking action in the water, so joint structures, ligaments, muscles and other parts are often not easy to be damaged.
3, can prevent colds. The water temperature during swimming is generally lower than the body temperature. Long-term swimming will enhance the ability to regulate body temperature and help prevent colds.
4. Body shaping and posture adjustment. Swimming is an aerobic exercise that can mobilize the whole body. Because the water temperature is lower than the body temperature, people will consume more calories in the water. Long-term persistence helps to tighten the skin (but it won't build muscle blocks, please do anaerobic exercise to increase muscles).
5. Relieve negative emotions. Unlike the noisy environment around aerobic exercise equipment such as treadmills, the underwater world is silent. In a quiet space, it is easy for people to leave their distractions behind. The author himself often goes swimming after something goes wrong, and he can move bricks energetically the next day.