I just learned breaststroke, but I can only swim about 15 meters. I feel that breathing is a problem, my chest is so tight! How to solve the ventilation problem

Swimming is difficult to breathe, except for nervousness (beginners have this process) and irregular posture (you will be in a hurry because of nervousness). Breathing also requires skill. Breathing easily and naturally in the water is the basis of swimming (whether breaststroke or freestyle, backstroke, butterfly, diving, etc.). ), but also the focus of beginners (more difficult for some people). Breathing in water (holding your breath is one of the ways to exercise and improve your vital capacity, and swimming with good vital capacity will not feel tired) is mainly about mastering skills. I will introduce you to the coherent movements and skills of swimming breathing (holding your breath) and breaststroke to gradually understand, feel, experience and practice. I believe this problem will be solved soon.

1, breath-holding ventilation skills: exhale in water, with nose as the auxiliary, exhale slowly and lightly; Inhale on the surface of the water, with the mouth as the main nose as the auxiliary, and inhale quickly and deeply.

[If you can't hold your breath, you can practice at home first, hold 89% water in a washbasin or other container, take a deep breath, bury your face in the water and hold your breath until you can't hold your breath until you reach the limit. In the process of exhaling, you can also do a fake swallowing action, press down some upwelling gas, and then spit it out slowly bit by bit. Doing this exercise can reduce the time of holding your breath underwater. This exercise can increase vital capacity, master the methods of exhaling and storing gas, and is very helpful for freestyle and butterfly swimming, especially diving and snorkeling. ]

[When practicing holding your breath in the swimming pool, take a deep breath. The breath will sink into the water, but it will slowly rise from the water in an instant. Don't inhale your face into the water, or you will choke. You should control your breathing, follow the "exhale" method when holding your breath, and raise your head when reaching the limit (don't spit out all the air in your chest, but leave some air to help you float to the surface to breathe). ]

2. A coherent movement and skill of breaststroke: the rower holds the water, raises his head and inhales, and closes his leg after closing his hand-reaching out and exhaling, kicking his leg violently, holding the water-standing straight and floating for a while.

[In the action skills, "paddling", "kicking" and "grabbing water" are all the driving forces for progress, that is, paddling (clamping and straightening) does not move, and pedaling with sailors (clamping and straightening) does not move; "Float straight for a while (bury your head and exhale slowly)" means sliding forward by inertia, while taking a break to accumulate strength for the next coherent action. These movements should not overlap as far as possible, otherwise the forward force will offset some of them and affect the stroke speed. When "looking up and inhaling", the body leans slightly; "Kick your leg to catch the water"-the action before kicking-when you close your leg and prepare to kick, you should change it to straight feet and push it to both sides, and then immediately put your legs together to keep your body level to reduce resistance. This kind of "ready to kick and hook your feet" action can also be practiced on the sofa or bed at home, that is, kneeling and hooking your feet to your sides (you can watch TV to distract your attention). If you are an adult, you may not be able to sit down or sit for a short time at first. It doesn't matter. You can exchange exercises on one leg, mainly to find the feeling of that hook foot. When learning breaststroke, avoid touching the toe or instep with water instead of pedaling. ]

3. Balance problem: people are upright on land, and their center of gravity is under the navel; If you want to make your body as straight as sleeping in bed in water, you must shift your focus from navel to navel, consciously press your upper body to raise your lower body, control your body level with your hands and feet, and don't shake.

When practicing in the swimming pool, you should first observe the posture of the person who swims breaststroke well, especially the rhythm between each movement (when observing, your heart and body should move with the swimmer), and then imitate and practice with the above methods and techniques. You should practice with hands, feet and air exchange, and grasp the rhythm. When swimming, you should coordinate the movements of the master, feet and air exchange, and the posture should be standardized as much as possible. Stop as little as possible, so that your vital capacity and endurance can be improved. Don't worry, or the forces from your hands and feet will cancel each other out or partially cancel out, so you will stay where you are or have a short distance to walk, which is often called slow speed.