How to swim in the pool correctly: technique and instruction

Swimming is a sport that allowsspend time with pleasure and support the body in a tone, as it gives the right load to all muscle groups. In addition, swimming benefits many systems of the body, such as respiratory, immune, cardiovascular, musculoskeletal. In addition, swimming helps fight diseases of the spine and joints. For him, there are practically no contraindications. It is recommended to deal with it from the first months after birth and to the most advanced years. How to swim in the pool correctly? Information about this you will find in the article.

How to swim in the pool

In order to make the benefits of swimming palpable,It is necessary to adhere to simple recommendations of specialists. Some of them depend on the goals you want to achieve, others are common to all.

How to swim in the pool correctly? In order to engage in the process of training all muscle groups, you need to alternate different styles. It is very difficult to learn how to swim properly. Correct mistakes will help a competent coach. But even for those who conduct regular training with a specialist, you need to have some theoretical knowledge. The coach will help to plan each training session, give recommendations on breathing, explain the principles of exercises for losing weight and maintaining muscle tone.

What are the different types of swimming?

How correctly to swim in the pool? First of all, it is necessary to decide on the style. There are following types of swimming:

• "Butterfly" - this style gives a small load on almost all muscle groups, especially on the shoulders and back.
• Swimming on the back most of all loads the dorsal muscles, to a lesser extent-the pressure and hands.
• "Krol" involves the hips, dorsal muscles, gluteal and humeral.
• "Brass" - a style in which the most muscles are involved: shoulders, back, hips, hands, pectoral muscles.

How to swim in the pool correctly

Anyone who has ever practiced in the pool under thethe management of the coach, know that before swimming, as in any other sport, a small warm-up of all muscle groups is necessary. It is recommended to do it in water using handy items - hand-boards, which allow to keep the body on the surface without any load, and foot-holders, which help to place them in the correct position. Usually they are actively used by those who want to learn how to confidently stay on the water.

How correctly to swim in the pool? Particular attention deserves breathing during training. To achieve the desired results, you need to breathe properly. Otherwise, you will quickly get tired, and training will be unproductive. While swimming on the stomach, it is necessary to inhale over the surface and exhale under water. Professional swimmers long train the length of the exit, because this determines the distance between jerks, and, accordingly, the speed of swimming. Ideally, the breath should be half the exhalation. It should not be forgotten that only the mouth breathes in swimming. Nasal breathing contributes to the ingress of water into the nasopharynx. As a result of this, instinctively begins a cough, which will prevent further employment.

How to swim properly in the pool to lose weight

Many choose the pool as a means of combating excess kilograms. This method is very effective. How correctly to swim in the pool to lose weight? It is necessary to follow the basic rules:

• Rest should be, slowly floating on his back, gently hand and foot. A break near the rim without any movement is a blunder.
• As in any other sport, weight loss requires an alternation of pace - after the fast swimming should follow rest, then again focus on speed.
• In order for the training to have an equal loadon all muscle groups, you need to use all styles. After all, only the load on the entire body will achieve the desired result in the fight against excess weight. Therefore it is important to have a prepared training plan before class.

How correctly to swim in the pool for weight loss? Do I need any additional workloads? It will be nice to acquire special equipment - it will allow you to reach your goal faster. Proper use of it in the process of training will help pay attention to specific muscle groups, pump them.

How to cope with the appetite after a workout

Everyone knows what a brutal appetitecauses swimming, not necessarily in the pool. It is recommended not to start completely hungry. This is considered one of the basic rules. The result of training as a feeling of hunger is the main goal, which means that the process of burning fat is started. It is important not to break the metabolism by eating buns.

How to swim in the pool with the benefit of the spine

For people who suffer from diseasesmusculoskeletal system, swimming becomes a real salvation. It not only helps to cope with painful sensations, but also as part of complex therapy, provided that regular training finally eliminates unpleasant symptoms.

How correctly to swim in the pool? For the spine very useful water procedures. Since a person in the water is in a state of weightlessness, no burden is placed on his musculoskeletal system. This allows the vertebrae and discs to relax even better than lying down while the muscles are working. In this case the joints function in a special way, showing a high amplitude of movements for any style of swimming.

Another feature of training in water isthe ability to tap into the inner deep back muscles that help keep balance. It is these muscles that are involved in the process of maintaining the vertebrae. In the event that your back is a problem zone, it is very important to train these muscles.

The positive impact of thepeople suffering from curvature of the spine. After consulting a doctor and under the strict supervision of the trainer, you can get rid of such a problem completely.

Learning to swim right in the pool

For some people, swimming in the pool canbecome a real test, because it is very difficult to overcome the fear of water. But just after several sessions with the coach you can get the necessary confidence in your abilities.

How to learn to swim right in the pool? It is important for beginners to know such rules:

• if there are several people on the swimming track, try to stick to the right side;
• to achieve results it is important to develop endurance and strengthen muscles, then try to burn as many calories as possible;
• effective is a lesson lasting at least 30 minutes;
• the most effective are training in the early morning - they will give you a charge of vivacity for the whole day.

Swimming in the pool with osteochondrosis

How correctly to swim in the pool for osteochondrosis? With this diagnosis, training in the water must necessarily take place with a few simple rules:

• Swimming on the back and "crawl" allows you to achieve the greatest relaxation of the spine.
• The use of a soft water waistcoat is highly undesirable, since it minimizes the entire effect of training.
• For those who have difficulty with balancing on the water, it is recommended to use an inflatable wheel or pillow.
• In order to train in the pool broughtthe necessary therapeutic effect, in the first place it is important to learn how to breathe properly. To do this, follow the recommendations of the instructor. In addition, it is important to correctly place accents during training and not forget about the alternation of periods of activity and rest.

Scientists have proved that water not only helps maintain the body in perfect physical form, but also positively affects the mental state, helps to get a sober look at the problems.

Following simple recommendations, you can not onlyunderstand how to swim in the pool correctly, but also spend time in your own fun, as well as tangibly improve your physical fitness and health. In addition, water procedures allow you to relax your body and soul.