Basic swimming skills training 1. Water-based exercises
First, do water immersion exercises. In shallow water, bend down and immerse your head in the water, count silently, and see how long you can last. If you practice this repeatedly for a period of time, you will no longer be afraid of soaking your head in water, and the time of holding your breath will gradually lengthen. You can also do simple walking and play activities in the shallow water area, so that you can gradually adapt to the water activities.
2. Drift
One of the functions of learning drift is to practice balance. The human head is very heavy. As soon as the head comes out of the water, the body bears more weight. When the head is raised, the body naturally sinks.
In the 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 stare back at the pool wall, making your body level and slide forward. Be sure to bury your head in the water as much as possible so your body can lie flat.
Try to relax as much as possible, don’t be nervous, and gradually realize that water can float your body. After losing speed, the legs will gradually sink, and then slowly stand up. This gradually overcomes tension and cultivates hydrophilicity.
3. Arm paddles and legs clipped paddles
After repeated practice several times, you will have confidence and feelings about drifting. Once float and balance are established, you can increase your breaststroke propulsion??arm strokes and leg kicks. For beginners, these movements are very simple, and there is no need to focus too much on them. After you can swim initially, gradually improve the quality of your movements.
Swimming
fitness training method
1. Training time 90 minutes
2. Frequency 2 times a week
3. Training method one-division training
4. Specific arrangements for training:
(1) Each 30-minute aerobic training, the intensity is 65–75 percent of the maximum heart rate, and the method is swimming.
(2) 35 minutes of strength training, the movements are selected as follows:
Desktop support: 4 minutes, target muscle: transverse abdominis.
Swimming style: 2 minutes, target muscle: erector spinae.
Crunches: 2 minutes, target muscle: rectus abdominis.
Seated machine chest press: 2 minutes, target muscles: pectoralis major, triceps and anterior deltoid.
Anterior neck pull-down: 2 minutes, target muscles: lats, biceps.
Seated leg press: 2 minutes, target muscles: quadriceps, glutes, hamstrings.
Sit with equipment to clamp legs: 2 minutes, target muscles: thigh adductors.
Note: 1 minute rest between each set.
(3) 10 minutes of joint relaxation and fascia relaxation, supine windmill to relax the shoulder joint (one minute on one side), supine pendulum to relax the spine (30 times), supine hip extension to relax the hip joint (30 times on one side) seconds), the foam roller relaxes the iliotibial band (1 minute on one side), and the foam roller relaxes the back and lumbar fascia (1 minute each).
Swimming strength training methods 1. Basic strength
Basic strength is the strength basis we need to maintain basic swimming skills. Without the strength basis, everything behind is impossible to talk about. There are many basic strength training methods and many aspects. , Lower body training, you can increase the intensity by squatting, single-leg squatting, weight-bearing or using elastic ropes. You can also increase your lower body strength by running, leapfrog, etc. Upper body training can be done through pull-ups, dumbbell presses, etc.
2. Special strength training
Special strength training is mainly aimed at some specific movements during swimming to exercise your muscle strength, weight-bearing leg kicks, straight arm rowing exercises, and Russian twist exercises. Explosive power is a combination of speed and strength when swimming, and neither is necessary. Therefore, the training methods I recommend here are as follows: step jumping, standing long jump, supine throwing, and explosive chest passing to the wall.
3. Endurance training
Endurance training can be performed intermittently at competition intensity to improve the body’s ability to adapt to the metabolism during competition, as well as the ability to provide energy to improve physical endurance, and then to carry out long distances at moderate intensity Swimming practice, because the effect of the second method is more obvious than the second, so more people choose the second training method.
4. Core muscle group training
For example, push-ups, planks, etc. can be used to exercise your core strength.
5. Flexibility training
Flexibility exercises are the same as various stretching exercises in fitness, and can stretch various muscles and joints of the body. If you have the conditions to participate in yoga practice, it will be more perfect.
6. Coordination training
Coordination training is essential in swimming, but swimming itself is a good way to exercise physical coordination. During swimming training, coordination exercises can be done through single and double exercise. Leg skipping, crawling training, and hand and leg decomposition and coordination exercises in swimming are used for coordination training in swimming.
How to carry out swimming training program
1. Have the right mentality and be prepared for a long-term ‘battle’.
2. Watch a lot of videos and carry out image thinking training method, so as to know what is wrong and what is correct.
3. Only the correct decomposition of the tour can establish the correct matching tour.
4. Use your brain more, think diligently, and learn to swim with your brain.
5. Keep a training diary, and make progress on paper.
6. If you have the conditions to ask for a coach, you should listen to the coach’s explanation and guidance carefully, and carefully watch the coach’s demonstration. When there is no coach to practice self-study alone, you should take a lot of self-portrait videos for self-anatomy and analysis.
Swimming training skills Warm-up skills before swimming 1. Frontal leg press
This action will be of great help to our knees. We generally need to do at least 20 sets of such actions.
2. Lowering action
This action is to better warm up our waist effectively. Generally, we also need to do 10 appearances for this kind of action.
3. Pull the heel back
This can stretch our leg ligaments and muscles, which is also very important, because if the ligaments are not warmed up in place, we will be overwhelmed after entering the water.
4. Upper body warm-up
We need to stretch both hands towards the back. This is also the key. When stretching back, we need to pay attention to breathing. Generally, we need to do more than 10 sets.
5. Side press leg
The press leg is also very important. When measuring the leg, we need to pay attention not to press too hard. Generally, more than 10 are needed for a group.
6. Warm up down
First left leg or right leg first, then do another set in reverse, and so on, generally need to do 20 sets, and then we can swim in the water.
Water holding skills
1. Take many deep breaths before formally holding your breath. Each time a person breathes, they do not exhale all the air that was inhaled in the lungs last time. The oxygen in this part of the air has been used. However, it is not fresh. Before holding your breath, take a few deep breaths to completely expel this part of the gas from your body. When you take a deep breath again, the inhaled gas is completely fresh air. Also, taking several deep breaths first will expand your lungs enough to allow you to take in more air than usual.
2. After inhaling all the air into the lungs and starting to hold the breath, exhale part of the air from the lungs and keep them in the mouth, after a period of time, the air in the mouth is inhaled into the lungs, and then re-exhale part of the air from the lungs The gas remains in the mouth, and so on. This is done so that the alveoli can fully contact the air inhaled into the lungs to maximize the utilization of oxygen in the air.
3. After the start of suffocation, keep the body as quiet as possible, and do not have any extra actions, because any action needs to consume the energy of the human body, which will increase the oxygen demand of the human body.
4. In the final stage of suffocation, when you feel that you have reached the limit, don’t exhale all the air in your lungs at once, you can control your slow exhalation as much as possible, this process can let you Hold your breath for 10 seconds.
Water breathing skills 1. Breath holding in water
Squat down with the hands of the pool, partner or coach, submerge your head into the water to practice holding your breath, stand up after a while, and then practice without protection. The longer you hold your breath, the better. If the head feels uncomfortable, the exercise should be terminated to avoid injury.
2. Exhale in the water
Squat down with your hands on the pool wall or the hands of your companions, submerge your head in the water, and then slowly exhale through your mouth (nose), preferably through your nose alone. Stand up slowly after a while. The longer you breathe out in the water, the better.
3. Rhythmic breathing
Regular and rhythmic breathing, basically similar to the previous water exhalation: exhale through the mouth (nose) in the water, in addition to paying attention to the rhythm, it can be combined with the action of pressing the water with both hands. conduct.
Breathing practice method
Stand in the water, hold the bank/pool wall with both hands, take a deep breath with your mouth, then squat down to immerse your head in the water, hold your breath for a while, and slowly exhale through your mouth and nose, And gradually stand up and look up, when the mouth is about to emerge from the water, quickly exhale the remaining air with force. Then inhale quickly and deeply with your mouth on the water, repeating several times to achieve proficiency.
The number of exercises in each group should be gradually increased, ranging from a dozen to dozens of times. You can pause and rest between groups, and do the second group of exercises after the breathing is basically even. After every time the head comes out of the water, try not to wipe the water on your face with your hands. After all, you can’t wipe your face every time when swimming.
Water treading skills 1. ‘Dog planer’ treading water
‘Dog planer’ refers to keeping your arms swinging directly in front of you, while your legs are treading water in an up and down direction underwater.
Pros: It doesn’t require much ‘formal skills’ to do it.
Disadvantage: Very physically demanding, which means you won’t be able to spend much time in the water using this method.
2. ‘Shallow water’ method
The so-called ‘shallow water’ is when you kick your legs back and forth while spreading your arms to keep your balance. When treading water in this way, pay attention to keeping your toes down, kicking one leg forward while the other kicking back, so as to form a continuous back and forth swing.
Pros: Arms are freed, allowing you to do other things while treading water;
Cons: Since you’re only using your legs to float yourself, it can be very frustrating laborious.
3. ‘Frog’ kick
When doing the ‘frog’ kick, you keep your thighs still, lift your feet to the sides, and then lower them. This method is also known as a ‘narrow kick’. At the beginning, bring the legs together vertically, then extend the calves to the sides of the body, and then quickly return to the starting movement, which is the essentials of the ‘frog pose’.
Pros: Compared to ‘Dog Plane’ and ‘Shallow Water’, ‘Frog’ is less tiring;
Cons: This kick method will make you It floats up and down in the water and cannot float relatively statically on the surface of the water.
4. ‘Double Paddle’ Method
As the name suggests, ‘Double Paddle’ is to use the arms as oars to row. To do this, open your arms fully by your sides while fully submerged in the water. With the palms facing inwards, draw them together in front of the body at the same time. When the palms are about to touch, quickly turn the palms outwards and simultaneously draw the arms outwards to the starting position. Try to do a round smoothly with both hands.
Benefits: Freeing your legs allows you to combine other foot strokes at the same time, such as the ‘shallow kick’ method.
Disadvantage: You must submerge all body parts except the head below the water surface.
5. The ‘circle’ method
This method, also known as the ‘beater’ method, requires you to draw a circle with one foot in a clockwise direction while the other foot is in the water. Draw circles counterclockwise. This method is difficult to master, but it can save a lot of energy.
Advantages: If you can fully master this method, you can save a lot of physical effort.
Disadvantage: It is quite difficult to fully master this method and requires a lot of practice during the learning process.
6. ‘Small Helicopter’ Method
Use the same movements as when floating, lie on the water with your back back, immediately start to draw circles with your hands, and step up and down with your legs at the same time.
Advantages: The action is simple and easy for children to understand.
Disadvantage: Keeping your hands in circles can make you feel tired.
Water Floating Technique 1. Use both hands and feet
Make sure your body and limbs are up and perpendicular to the water surface. If you throw your body sideways and start kicking and paddling in the water, it’s swimming, not treading water.
2. Head up and breathe normally
Keep your head above the water and try to breathe slowly and regularly. Slowing your breath will allow you to calm down and relax and store your energy for longer treading water.
3. Swing your arms horizontally
If you move your arms up and down, your body will also float up and down, because your arms are connected to your body. The correct way is to let your arms move back and forth in a horizontal direction, with your fingers close together, with your palms facing forward when you stroke forward, and your palms back when you stroke backward, so that your upper body can stay up and not sink.
4. Circle your legs or kick back and forth
If you choose to draw circles with your legs underwater, don??t let your toes down or your feet are stiff; if you choose to kick your legs back and forth, your toes should Stay down and kick back and forth without interruption.
5. Lie on your back on the water with your back down and paddle gently with your arms and feet at the same time
If you are tired from stepping and want to rest for a while, you can lie on your back on the water with your back down, but your limbs You still need to paddle constantly, just not as often and as hard as vertical paddling.
6. You can use any flotation device
A piece of wood, a short paddle, or even a rubber boat, as long as it is an object that can float on the water, you can use it. The less time you spend keeping yourself from sinking, the more time you can stay afloat.
Precautions for swimming training
1. Overcome shyness and not be afraid of jokes.
2. Properly strengthen the flexibility of the body.
3. In addition to paying attention to imitating actions, you should understand the principles.
4. Soak in water more during the study period, so that the body can change from sinking to floating.
5. Difficulty in learning and perseverance when drinking water often.
Relax after swimming training
After swimming, you need to relax the muscles of the back of the thigh, inner thigh, calf, back, and shoulders
1. Stretch the muscles of the back of the thigh
Sit on the ground and put Straighten the leg to be stretched in front of the body, bend the other leg, the outside of the entire leg is close to the ground, and form a triangle with the straight leg, straighten the back, bend forward from the crotch as much as possible, and grasp the straight leg with both hands Keep your toes in this position for 20 minutes, no bouncing movements are allowed when your hands touch your toes (it doesn’t matter if you can’t touch your toes).
2. Stretch the inner thigh muscles
(1) Sit in a sitting position, the soles of the feet are close to each other, the knees are supported outward and as close to the ground as possible, grasp the ankles with both hands, maintain this position, count to 10, relax, and then Repeat 3 times.
(2) Sitting, feet straight in front of the body and separated, keeping the back and knees straight, bend forward from the crotch, grab the ankles of the legs with both hands from the inside of the legs, Hold this position, feel your inner thighs taut, relax, and repeat.
3. Stretch the calf (back) muscles
Bend over, support the body with both arms and one leg (straight, toes on the ground), bend the other leg in front of the body to relax, and focus on the support At the tip of the foot, press the heel back and down, feel the muscles in the back of the calf tighten, keep the tension, count to 10, relax, repeat 3 times, then switch to the other leg and do 3 times.
4. Stretch the thigh muscles
Lie on your back, lift one leg, grab the end of the thigh near the knee, pull it to the chest, keep the other leg straight and close to the ground, and keep the head off the ground. Pose, count to 10, repeat 3 times, and switch legs.
5. Stretch the shoulder muscles
(1) Grab the elbow of the opposite arm with one hand from the outside and the back side, pull it to the opposite side of the grasped arm, keep the posture for count 10, repeat 3 times, then stretch the other shoulder.
(2) Cross the fingers of both hands on the top of the head and hold each other, palms facing up, arms stretched upwards and backwards, hold for 15 seconds.
(3) Straighten one arm upwards, then bend the forearm to the back of the head, relax, grab the elbow from the back of the head with the opposite hand, slowly pull it to the opposite side, hold for 15 seconds .