How to swim in the pool correctly: technique and instruction

Swimming is a sport that allows you to spend 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 body systems, 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 up 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 for the benefits of swimming to be 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 involve all muscle groups during the training, it is necessary to alternate various 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 an expert, 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 weight loss and maintenance of 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 the 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 stress and hands.
• "Krol" involves the hips, dorsal muscles, gluteal and humeral.
• "Brass" - the style in which the most muscles are involved: shoulders, back, hips, hands, pectoral muscles.

How to swim in the pool correctly

Everyone who has ever practiced in the pool under the guidance of a coach knows that before swimming, as in any other sport, a small warm-up of all muscle groups is needed. It is recommended to do it in water using handy items - hand slats, which allow you to keep the body on the surface without any load, and leg holders that 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. Sailing on your stomach, you need to inhale over the surface, and breathe out underwater. 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 movements 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 load on all muscle groups, you must use all the 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 to swim in the swimming pool for weight loss? Do you need any additional workloads? It will be nice to acquire special equipment - it will allow you to reach the goal faster. Proper use of it in the training process will help pay attention to specific muscle groups, pump them.

How to cope with the appetite after a workout

Everyone knows what a brutal appetite causes swimming, and 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 disturb the metabolism by eating buns.

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

For people who suffer from diseases of the musculoskeletal 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 the water is the ability to tap into the inner deep muscles of the back, helping to 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 effect of swimming on people suffering from curvature of the spine is proved. After consulting a doctor and under the strict supervision of the trainer, you can get rid of such a problem completely.

Learning to swim in the pool correctly

For some people, swimming in the pool can be a real test, as it is very difficult for them 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 cheerfulness 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 for training in the pool to bring the desired therapeutic effect, first of all 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 to 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 only understand 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.