1, Familiarize yourself with the water environment: you need to get familiar with the water environment gradually before you start learning to swim. You can do simple activities in the water first, such as practicing floating and balancing with buoyancy boards, or walking in the water to gradually increase your comfort in the water.
2, learn to breathe: swimming breathing skills are different from usual. You need to learn to breathe in the water, that is, inhale first, then stay in the water for a while, and finally exhale. This skill needs many exercises to master.
3. Learn buoyancy: Learning how to keep buoyancy in the water is the key to swimming. You can practice this technique by using buoyancy boards or other auxiliary tools. Gradually reduce the use of auxiliary tools until you can maintain buoyancy without any assistance.
4. Learn to paddle: When you can keep buoyancy in the water, you can start to learn to paddle. Paddling is the main action to push the body forward in swimming. You can practice paddling in the water and gradually increase the strength and speed of paddling.
5. Learn to cooperate with breathing and paddling: breathing and paddling need to cooperate to swim. You need to practice your breathing skills while learning to stroke, so that the two can be coordinated.
6. Practice swimming posture: When you can coordinate breathing and paddling, you can start practicing swimming posture. Different swimming postures require different skills and practice methods. You can choose your own swimming posture according to your own interests and goals, and gradually improve your swimming speed and skills.
Precautions for swimming:
1, Warm-up Exercise: It is very important to warm up properly before swimming. Warm-up can help you gradually adapt to the water temperature and reduce the risk of muscle strain and cramp. You can do some simple warm-up exercises, such as stretching your limbs, skipping rope and jogging.
2. Water depth and water quality: Beginners should choose the water depth and water quality that suits them. The water depth should be appropriate, not too shallow or too deep to avoid danger. At the same time, the water quality should be clear and transparent to avoid skin itching or eye discomfort caused by water quality problems.
3. Swimming posture and breathing skills: Correct swimming posture and breathing skills are the key to swimming. Beginners should pay attention to their swimming posture and breathing skills, and try to be coordinated. When swimming, keep your body relaxed, raise your head upward, breathe with your mouth and nose out of the water, and coordinate your arms and legs.
4. Don't swim on an empty stomach: Swimming is a physical exertion. If you swim on an empty stomach, it will easily lead to dizziness, fatigue and other discomfort. Therefore, you should eat properly before swimming to ensure that your body has enough energy supply.
5, rest and diet: novices should pay attention to rest and diet after swimming to help the body recover. Protein, carbohydrates and other nutrients can be properly supplemented, while ensuring adequate sleep time.