Introduction skills of swimming, as we all know, swimming is a very good fitness exercise to lose weight, especially in summer, swimming is the best choice for people to exercise, so what skills do beginners have? Let's take a look at the swimming introduction skills!
Introduction to swimming skills 1 Introduction to swimming
1, understanding water solubility
People get nervous easily in the dark. You have to get rid of the fear of water, understand the natural environment in the water, get rid of anxiety and panic, and have a certain feeling to get rid of the fear of water. Generally speaking, it is to hold your breath first, then the ball floats and experience the buoyancy of water to human water.
Blood pressure closes and exhales.
Most people only know how to hold their breath hard, all their strength is spent on their faces, and their attention is also on their faces, so their posture will be deformed.
The first step is to hold your breath in shallow water. Hold your breath until you can't hold it, and then spit it out slowly. Be sure to be slow at first and keep trying different venting speeds. In addition, the human body can release pressure and try to open its eyes in the water. It is better to have goggles.
Blood drift training
Floating is the key to swimming class. In the water, you can see that the human bodies of these swimmers are basically vertical, just like torpedo boats driving horizontally. And these people who are slow to get started are basically skewed, and the angle with the plane is very large.
One of the key reasons for this situation is that they have been trying to raise their heads. The human skull is very heavy. When the water comes out for the first time, the load on the human body becomes greater. If you raise your head, your body will naturally sink. Therefore, swimming class must first learn and train drift.
The key reason why you can't float up is anxiety. The whole body releases pressure, inhales hard, looks at the pool with your head in the water, and then floats gently with your feet, and the whole body is in a state of releasing pressure.
There are two kinds of drifting: upward drifting and downward drifting. The first thing to learn and train is to drift down-face down and back to the sky. The body can float in the water, but novices usually lack feeling for it. Therefore, the first time you enter the water, your feet don't touch the ground, and you immediately get anxious. This is exactly the taboo of drowning people!
In order to get rid of this fear, before learning to drift, you can do immersion training-in shallow water, bend your head into the water, gradually vent, and count quietly to see how long you can last. After repeated training for a period of time, you will no longer worry about skull seepage, and the time for holding your breath will gradually increase.
Additional mass floating
In shallow water, you first take a breath and hold your breath, then release the pressure and plunge into the water (novices are generally worried, but if you hold your breath, it is not easy to have problems). Leave your feet at the bottom of the pool, tuck your knees in your hands (like a diver rolling in mid-air) and keep your head as close to your knees as possible. If you look at you from above, you will only turn your back on the river.
After floating, leave your hands off your knees and stand with your legs down. In addition, your arm should have a whole process of pushing water forward, and your head should stick out of the water. If someone gives you a trial on the spot, it would be better to practice a few more times. Do you want to find relevant videos to watch?
Step 2 stand in the water
Because people swim across the river, they don't feel safe if they don't know how to stand, and they are very easy to panic.
When getting started, you can take a floating board or a lifebuoy, climb up the pool wall, bury your head in the water, stretch your arms forward, and climb straight and slide forward. If you want to stand up, take your legs back, and the human body will report to the group. Because people's feet are relatively dense, the human body is of course vertical. At this time, you can reach the pool and stand up.
This training is to enhance the sense of belonging in the water.
3. Running training
After learning to hold your breath in the water and stand up, you can only train running without the help of auxiliary mechanical equipment. The posture is the same as standing up in the water. Put your hands above your head and climb up the side wall hard. You must stand up straight, bury your head in the water and slide forward. The human body doesn't do all postures. The longer you run, the farther away you are. The purpose is to find the feeling of walking in the water.
In shallow water, stand against the wall, bow your head, stretch your arms forward and bury your head in the water. Then lift one leg and push the side wall backwards to make the human body slide forward smoothly.
Remember, be sure to bury your head in the water as much as possible, so that your body can be put straight. Release the pressure as much as possible, don't be anxious, and slowly feel that water can float to your body. After losing speed, the feet will slowly move down, then slowly withdraw the legs and stand upright. Slowly get rid of anxiety and shape water absorption.
After repeated training several times, you will have confidence and experience in drifting. You may waver during running, so don't worry. You can keep your balance in the water after a few more trainings. After the above training is proficient, frog leg training can be added to running.
4. Dissolving posture
Because it is very easy for people to pose with their arms, they should practice their feet first. That is, training posture in the whole process of running. In order to improve the training time, auxiliary mechanical equipment can be used to keep the head above the river. I haven't said the actual posture yet. There are many ways to get the right posture.
But at the beginning, the posture must be done one by one, and the posture must not last. Every time you do a pose, keep sliding. Practicing every posture can make the human body slide forward a reasonable distance, and then make the second posture when the human body has stopped sliding forward. Generally speaking, the great god can run more than 5 meters in a breaststroke leg position.
5. Breaststroke leg
The kicking and clamping posture of breaststroke is transformed into the following process:
Blood pressure collection: keep your legs straight and your body straight. At first, you will close your legs and bend your knees. In the whole process of leg retraction, the distance between knees does not need to be very large. Pay attention to the fact that you don't need to shrink the thigh root too much during the whole leg contraction process, but try to shrink the calf and keep the heel as close to the ass as possible.
Pour blood: flip the footboard, hook the heel, and treat the water inside the footboard. The key driving force of breaststroke is the leg, which can maintain the driving force of water when stretching, with high efficiency.
Supplementary pedal: stretch your legs. After the legs are retracted, extend the legs directly under the back of the human body (pay attention to the direction of extending the legs, not horizontally), and the legs are Zhang Kaicheng-shaped. Legs and knees are shoulder width or slightly larger than shoulders.
Load clamp: clamp the leg. Keep your legs together and straight. Stretch your legs and pinch them quickly. The other leg is extended, and the leg is basically just beginning to pinch.
Most of them are due to the excessive retraction of the thigh root, and the forward power is blocked by the thigh root, so the posture is not good. The calf should be hidden behind the thigh root, and the leg should be retracted slowly, which can reduce the friction resistance. Or if the foot plate is not turned over, push the water with the heel. Generally, novices are not used to the foot flip posture, so we should strengthen this posture. After this training, you can add frog hand training.
6. Arm posture
The arm posture must be practiced on the ground to drain water, otherwise the posture is very easy to deform. Take breaststroke as an example: hand-foot-hand-foot-posture must be done in groups. Every time you do a group, the human body will keep sliding.
Introduction to swimming skills 2 swimming skills 1. breathe
Breathing in water is mainly divided into holding your breath and exhaling. If you master how to hold your breath and exhale correctly, you won't be afraid of floods.
Inhale, bow your head, swing your arms when exhaling, and then paddle your hands forward. When kicking, jump out of the water, inhale, and then bow your head. Cycle back and forth.
The pressure of water is much greater than that of air. Holding one's breath and exhaling in water are not as relaxed and natural as on land. If you practice on land first, students will adapt better first. The longer you hold your breath, the more helpful it will be to learn other movements in the future, but you should practice slowly and don't spit it out immediately after inhaling.
Breathing skills in swimming (1) Hold your breath in the water;
Hold the hand of the swimming pool, partner or coach, squat down and immerse your head in the water to practice holding your breath, stand up after a while, and then practice unprotected. Hold your breath as long as possible. If you feel uncomfortable with your head, you should stop practicing to avoid injury.
Breathing skills in swimming (2) Exhale in water;
Hold the pool wall or your partner's hand and squat down, immerse your head in the water, and then exhale slowly through your mouth (nose), preferably only through your nose. Stand up slowly after a while. The longer you exhale in water, the better. Note: Do not exhale intermittently. (easy to suffocate)
Swimming Breathing Skills (3) Rhythmic Breathing
What is rhythmic breathing? We can interpret it as "regular and rhythmic breathing", which is basically similar to exhaling in front of water:
Exhale through the mouth (nose) in the water, in addition to paying attention to the rhythm, you can also cooperate with the action of pressing water with your hands. In children's teaching, because there is often a problem of not standing at the bottom of the pool, it is more important to guide rhythmic breathing, and the coach can take breathing as the initial stage of ventilation. (Coordinated action: 1, hands straight and combined, sinking and exhaling 2. Press your hands to both sides and raise your head to inhale)
Breathing skills in freestyle
Inhale, bow your head, bury your head underwater, try to keep the whole person in a straight line, and then wave your arms. Exhale underwater. Look at your breathing rhythm. Generally, you can swing your head three times, swing your right arm to the left, and inhale with your mouth out of the water. And so on. In addition: when swimming, be careful not to breathe in falsely, open your mouth and really breathe in. It is best to hear your own breathing and exhale the exhaust gas evenly with your nose underwater.
The most important thing to learn to swim is to practice for a long time, swim more times, and the reason is posture. Swimming is a technical sport, and a small movement may play a great role. I suggest reading some books or CDs to study what is unreasonable about my behavior. Inhale through the mouth and exhale through the mouth or nose.