Beginners learn the basics of swimming

Beginners learn the basics of swimming. If we don't master the swimming skills, we will easily sink into the water, so we need to master the correct swimming skills. Let's share the basic knowledge of swimming for beginners.

Beginners' basic swimming knowledge 1 1 has no good habits and rules, and almost no sense of balance and water. Warm up fully before going into the water. The so-called warm-up is not to make the body sweat, but to stretch the muscles and bones to adapt to the upcoming strength.

Swimming is a well-known sport, but little is known about the specific explanation of this term. Swimming is a sport that is mainly carried out in the water through the coordinated action of water and body, which can not only enhance physical fitness, but also be used as an entertainment and leisure activity.

3. Beginners should skillfully use their palms to control their bodies. First of all, you can stand firm in the water. When you feel like you are going to fall backwards, you can put your body forward and stand firm with your hands behind your back. Secondly, you can control yourself. Forward or hind legs in the water.

Learn to swim and breathe.

First, you must breathe clean in the water. No matter what kind of swimming stroke, we should solve the problem of exhalation according to reasonable and suitable physical conditions and certain rhythm. In my experience, all strokes except backstroke can start to exhale when the head enters the water. When the head is above the water, exhale air.

You can observe the breathing movements of excellent swimmers, whether Phelps, Thorpe or Hagiwara Tomoko. Whether it is butterfly, freestyle, breaststroke or backstroke in water, a long string of white bubbles are left in the water after the head enters the water until the head comes out.

This shows that they always exhale in water. The advantage of exhaling in this way is not only to prepare for inhaling from the water, but also not to choke whatever you do in the water, which is very safe and comfortable. Of course. The rhythm of exhalation needs to be grasped, the way of exhalation and how to cooperate with the mouth and nose should be used reasonably, and the skills of exhalation need to be studied and practiced. Not much to say here.

Secondly, when you come out of the water, you must absorb enough air. If you have exhausted your breath in the water, when your head comes out of the water, you will naturally inhale as long as you open your mouth whether you like it or not. It's human instinct, but let it be.

If the air in the water is not exhausted, when the head comes out of the water (say "broken"), the delicious nose will burst at the same time, the residual air will be ejected and discharged, and then the mouth will be opened immediately to inhale. If you can't breathe out, because of lack of oxygen, you won't last long, so stop and adjust your breathing.

Open your mouth and breathe in through your mouth. Be sure to suck hard and exhale enough. Don't be afraid to choke. Breathing in through your mouth won't suffocate. If you don't smoke well, you can only drink some water. After you put your head in the water, just exhale and spit it out.

Never inhale through your nose. Inhaling through the nose is very dangerous. Not only choking water, but also easy to cause suffocation.

I believe that if everyone practices swimming, they can pay attention to breathing and be good at breathing. Your swimming level will definitely improve to a higher level immediately. You will swim better, farther and more freely. You will walk leisurely in the water and enjoy the comfort and happiness brought by swimming.

Basic knowledge of swimming for beginners II. Learn swimming skills.

Squat in waist-deep water, make your chin flush with the water, put your hands on your thighs, take a deep breath on the water with your mouth, then hold your breath and lower your head, immerse your face in the water and exhale slowly through your nose. After breathing, lift your head out of the water to inhale and keep circulation.

Pay attention to the longer you hold your breath, the better. It's best to wait until you can't breathe, and then exhale. After breathing, raise your head, wait until you breathe evenly, then inhale and sink into the water. After breathing smoothly, squat down in the water and try to open your eyes to see what is in the water. It may be vague at first, but once you get used to it, you will understand everything. If you control your breathing, you can also raise your hand and count your fingers.

If you learn breathing skills, you can learn the ups and downs of your body. Stand in the water first, breathe in through your mouth, then close your eyes, squat down, lower your head, and hold your knees tightly with your hands. Don't push, don't move. After a while, your body will float automatically. After floating, exhale slowly, and as you exhale, your body will slowly sink. When you have finished breathing, you will sink to the bottom again and then stand up.

Learn the skills of breaststroke

1, kicking skills

When you are a beginner, sit on the shore, put your hands behind your back, support your body with your arms, and straighten your legs together. Then your knees bend slightly and separate to the sides. When the heel is close to the hip, the toes are pushed outward and sideways, while the legs are straight. Practice in the water after proficiency, and the method is similar to that on shore, except that you need to repeat the action of kicking and clamping your legs.

2. Paddling skills

First practice on the shore, stand with your legs apart, your upper body leaning forward, your arms straight forward, your fingers together and your palms down. Then, the palm of your hand is recessed like a tea spoon, slightly outward, left and right apart, and then obliquely rowed to the end. When your hands reach shoulder width, turn to the lower side, bend your elbows, put your hands back on your chest, palms down, and then extend outward together from under your chin. After proficiency, swing your arms in the water in the same way and do paddling.

Learn the skills of freestyle

Freestyle, also known as freestyle, is the fastest of all swimming postures. It is similar to our common "dog crawling", except that you have to paddle with your hands in turn and then paddle in the water, and your legs alternately straighten up and down to make your body move forward. If you want to learn freestyle, you need to master the following skills:

1, the skill of kicking water with legs

First practice on the shore, sit on the shore, put your hands behind your back to support your body, straighten your legs, and keep your toes slightly inward. Move your legs up and down alternately, and don't move too far apart. In addition, you can lie on the ground and practice the posture of moving your legs up and down. After mastering the skills of fetching water, start practicing in the water, but pay attention to the fact that your body floats horizontally in the water and your head is above the water. When fetching water, don't bend your legs, relax your ankles, buckle your toes slightly inward, and use your thighs to drive your calves to fetch water.

2. Double arm paddling technique

Lean your upper body forward, put your left hand next to your right hand, and straighten your right arm forward. At the beginning, the left arm bends and lifts, naturally relaxes, stretches forward and paddles downward. When paddling, move slightly backward and then to the thigh side, then bend your elbow and stretch forward.

The movements of the left and right hands should be consistent. When the right hand is paddling, the left hand is straight ahead. Both hands learned to practice in the water. It should be noted that when paddling, the left arm bends its elbow out of the water, and then the left hand comes out. After coming out of the water, don't use force, quickly reach forward to the shoulder and reinsert it into the water.

Learn backstroke skills

Backstroke and crawl have different postures. When swimming, you should face the sky and your back to the bottom, so it is also called backstroke. If you have learned crawl, it is much easier to learn backstroke, because backstroke is the antonym of crawl. When learning, you need to master the following skills:

1, kicking skills

Lie on your back in the water, with your face exposed, put your hands on both sides of your hips, gently shake your palms down, and your body will float, and then kick the water with your legs in turn. When kicking water, keep your legs straight and your feet straight. Don't push when your legs are swinging down. When your legs kick water, keep your knees out of the water.

2. Paddling skills

Straighten your left arm at your sides, and straighten your left arm up. The palm of your right hand is outward, and at the same time, you can paddle backwards and downwards. When you cut your thigh, the left arm placed next to you can be easily lifted forward and upward. When the left arm is straight up, the right hand is just next to the thigh. The arms take turns paddling.

Matters needing attention in learning to swim

1, before learning to swim, you need to know your own situation. If you have heart disease or skin disease, you'd better not swim. If women are menstruating, don't swim either.

2, beginners swimming, it is best to ask professionals to teach, in order to avoid mistakes, accidents in the water, regret it.

Remember not to be impatient when learning to swim. You need to practice your movements on the shore first, and then practice in shallow water. Remember not to practice for too long at a time, so as not to consume too much energy and collapse.

Try not to joke with others in the water, and don't do indecent actions in the water, so as not to affect others.

Don't swim with cotton or cloth in your ears or nose, because it is easy to suffocate.

6. Sudden leg cramps in the water. Don't panic. Call for help immediately and ask people around you for help.

Basic knowledge of swimming for beginners. You must know the six basic steps to start swimming.

1, familiar with water.

People are easily nervous in the dark, so you have to get rid of the fear of water, get familiar with the underwater environment, get rid of tension and panic, and get a certain feeling, so that you can get rid of the fear of water. Generally speaking, hold your breath first, then the ball floats and feel the buoyancy of water to people.

Hold your breath and exhale.

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 movements will be deformed.

The first step is to practice holding your breath in shallow water. Every time you can't hold it, spit it out slowly. Be sure to slow down at first and try different exhalation rates. At the same time, relax and try to open your eyes underwater. It is better to have goggles.

② prone drift exercise

Floating is an important basis for learning to swim. In the water, you can observe that those who swim well are basically straight and slide horizontally like torpedoes. And those slow beginners, the body is almost inclined, and the angle with the horizontal plane is large.

One of the main reasons for this phenomenon is that they always try to raise their heads. A person's head is heavy. As soon as the head comes out of the water, the body's' bearing capacity' is even greater. When it looks up, the body naturally sinks. Therefore, to learn to swim, we must first learn to drift.

The main reason why you can't float is that you are nervous, relax, take a deep breath, look at the bottom of the pool with your head in the water, and then float with your feet lightly on the bottom of the pool, and your whole body is in a relaxed state.

There are two kinds of drifting: upward drifting and downward drifting. The first thing to learn is to drift downward-face down and back to the sky. The human body can float in water, but beginners often lack experience in this field. Therefore, once your head is in the water and your feet don't touch the ground, you will immediately panic, which is exactly the taboo of drowning people!

In order to overcome this fear, before learning to drift, you can do immersion exercises in shallow water, bend over and immerse your head in the water, exhale slowly, and count silently to see how long you can last. If you practice repeatedly for a period of time, you will no longer be afraid of water in your head, and the time for holding your breath will gradually extend.

Step 2 stand in the water

Because when swimming, people have to swim. If they don't know how to stand, they will feel insecure and panic easily.

Beginners can take a floating board or swimming ring, climb up the pool wall, bury their heads in the water, stretch their arms forward, stand up straight and slide forward. When you want to stand up, put your legs together and hold your body tight. Because people's legs are dense, the body is naturally vertical. You can stand on the bottom of the pool at this time.

This exercise is to improve the sense of security in the water.

Step 3: Slide exercises

Learn to hold your breath and stand in the water, so you can practice gliding without auxiliary equipment. Posture is the same as standing in the water. Put your hands above your head, climb up the wall of the pool, straighten up, bury your head in the water and slide forward. The body does not do any exercise. The longer the gliding time, the farther the distance, the better. The purpose is to find the feeling of moving forward in the water.

In 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 push the pool wall backwards to keep your body level and slide forward.

Remember, be sure to bury your head in the water as much as possible, so that your body can be flat. Try to relax and not be nervous, and gradually realize that water can float your body. After losing speed, the legs will gradually sink, then slowly close the legs and stand up. This gradually overcomes the tension and cultivates hydrophilicity.

Practice several times, and you will have confidence and feeling about drift. You can swing from side to side during the slide. Take it easy. You can get used to the balance in the water after practicing a few more times. After the above exercises are proficient, you can add frog legs to practice while sliding.

4, decomposition action

Because people's hands are relatively easy to move, they should practice their legs first. That is, practice your movements during the slide. In order to improve the practice time, you can use auxiliary equipment to keep your head above the water. I won't talk about the specific actions. There are many ways to get the right posture.

But at the beginning, the movements must be done one by one, and it is forbidden to make intermittent movements, and keep the sliding posture after each movement. Practice until each movement can make the body slide forward for a certain effective distance, and then carry out the second movement when the body no longer slides forward. Generally speaking, a master can glide more than 5 meters with one breaststroke leg.

5. Breaststroke leg

Breaststroke kick and leg clamping movements are broken down into the following steps:

① Leg contraction: straighten your legs, put your body flat, and start to shrink your legs and bend your knees. Don't spread your knees too far when you contract. Be careful not to contract your thighs too much, your calves as much as possible, and your heels as close to your hips as possible.

② Turn: Turn the soles of your feet, hook your toes, and the inside of your feet is facing the water. The main driving force of breaststroke is the leg, so as to maintain the driving force on the water and achieve high efficiency when kicking.

3 kick: kick. After retracting the legs, kick the legs to the lower back of the body (the direction of kicking is downward and backward rather than horizontal), and the legs are Zhang Kaicheng-shaped. Legs and knees are shoulder width or slightly larger than shoulders.

6, hand movements

Hand movements must be practiced on the shore before launching, otherwise the movements will be easily deformed. Take breaststroke as an example: use both hands and feet, use both hands and feet, and the movements must be carried out in groups. Every time a group is completed, the body will keep sliding.

It is not advisable to practice breathing at this time, and your head should be buried in the water. It is easier to move quickly than slowly. When each group of movements can be completed accurately, it is not far from success. This exercise is mainly to practice the coordination of hands and feet.