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This article will serve as a kind of guide answering the question of how to learn to swim as an adult. It provides advice on proper breathing, arm and leg movements in basic swimming styles, and useful tips about getting rid of the fear of water.

Swimming is available for both children and almost all adults with any level of physical fitness; it has almost no contraindications. Thanks to practicing this sport, the body's endurance increases several times.

By learning to swim, you:

  • breathe correctly;
  • strengthen all the muscles in the body;
  • stimulate metabolism in the body;
  • strengthen the lungs, immunity, heart, blood vessels and nervous system.

How to breathe correctly?

When teaching swimming, the primary task is to establish breathing. A swimmer who owns the correct technique will be able to master the technique of swimming faster.

Inhale is usually done through the mouth, and exhale through the nose and mouth. Exhalation begins with the nose, and continues with the mouth so that water does not enter the nasal cavity, and then the water that is there is released. When you exhale through your mouth, a large volume of waste carbon dioxide is released as quickly as possible. Exhalation through the nose is permissible with a low load and minimal oxygen consumption.

Water exerts more pressure on the chest than air, therefore it is necessary at first to control the strength of inhalation and exhalation while swimming, so that they exceed the strength of inhalation and exhalation on land.

The inhalation must be done with force so that its sound can be heard, and the exhalation must be carried out with the entire surface of the lungs. Over time, such a skill in a professional swimmer will be brought to automatism.

This style involves simultaneous and symmetrical movements of the arms and legs. The entire swimming cycle takes place under water, it includes 1 hand stroke, 1 kick with legs, 1 inhalation and exhalation into the water. Movements are made horizontally, and not vertically, as in other styles.

The key driving force is not the arms, but the legs. The arm movements are preparatory to the key movement: the push of the legs.

Chest swivel

The technique is simple. You breathe in over the water through your open mouth, when the hand begins to sweep over the water, then the swimmer lowers his face into the water, begins a long exhalation through his mouth and nose, and then a sharp exhalation. The exhalation ends above the surface of the water. The exhalation lasts longer than the inhalation.

Back crawl

The crawl on the back resembles a crawl on the chest with the movements of the legs and arms and coordination. However, there is no exhalation into the water, breathing is easier. This style is convenient for long-distance swimming and rescuing drowning people as it gives rest.

Butterfly

When swimming in butterfly style, the swimmer simultaneously and symmetrically performs movements of the right and left parts of the body. 2 hands make a strong stroke, while the upper body rises above the surface of the water, symmetrical kicks of the legs are carried out, directed from the pelvis.

The dolphin is a high-speed type of butterfly, the differences are in the movements of the legs, which move up and down (like a dolphin's tail).

How can an adult learn to swim on his own? This is not difficult if you overcome the fear of water and your complexes. Special exercises will help you learn to stay on the water, making it your ally.

Star

Breathe in as much air as possible and hold your breath, then take a horizontal position on the water (on your back or chest). Lower your head into the water with the back of your head or face and hold your breath. In this case, spread your arms and legs to the sides.

Target: lie on the surface of the water for as long as possible, keeping the limbs in a relaxed state.

Float

Take a deep breath, hold your breath and assume the following position on the water: press your knees to your chest, clasp your knees with your hands, tilt your head towards them under water.

Goal: lie on the water for as long as possible, while the back will be on the surface of the water, and the body is as relaxed as possible.

Slip

Slides on the back, chest, side will help in mastering the working position of the swimmer. You can, keeping balance, slide forward after the stroke.

They can be performed:

  • on the chest - for this you need to stand up to your chest while in the water, make such a tilt so that your chin touches the water surface. Direct your hands forward, connect your thumbs together. Then you should inhale, quickly sink into the water facing the bottom and, pushing off with your feet from it, take a horizontal position, and then start sliding, stretching all the limbs;
  • on the back - standing with your back to the shore or facing the side, place your hands freely along the body. Inhale, holding your breath, sit down and, slightly pushing off with your legs, take a lying position, tighten your abdominal muscles and press your chin against your chest, try not to take a sitting position (helping with strokes with your hands along the body; palms down);
  • on the chest with different positions of the hands: while pulling them forward, along the hips, 1st - in front, 2nd - at the thigh;
  • on the back with different positions of the hands: while pulling them forward, along the hips, 1st - in front, 2nd - at the thigh;
  • on the chest - making turns on the chest and back, etc.

When performing sliding exercises in pools where the depth is different, and in a river or sea, choose the direction towards the shore (from depth to shallow). If fear or difficulty arises during gliding, which is associated with negative buoyancy, a support method will be needed.

Footwork

"Drogue". Take a kolobashka and swim a distance of 25 m, stretching out the socks (unbending the ankle). Then rotate the ankle so that the angle with the leg is about 90 °, while pointing the toes down. Track the change in the position of the torso and feel how the swimming technique changes with small changes in the position of the ankle joint.

Are your ankles flexing poorly? No strength to stretch your socks? In this case good advice will do stretches more often to relax the ankles (at the computer, at, any time you think about this exercise).

How can an adult learn to swim? For many, moving their hands is instinctively correct. It is more difficult to learn the movements of the legs: without this, it is impossible to stay on the water and swim with sufficient speed.

Crawl swimming is the easiest to learn. Lie face down in the water, start raising and lowering your legs in turn, making movements with your hands at the same time. Bring 1 hand forward, then lower it into the water, and then stroke with your palm (folding it with a bucket) towards the thigh.

The same movement should be done with the other hand. Bring your head to the surface of the water with every second sweep, turning your face to the hand moving above the water. Breathe in as deep as possible to swim, you need oxygen and energy.

When crawling, it is important to keep your socks extended by hitting the water hard. The higher the speed of the blows, the higher the swimming speed. Breaststroke requires different leg movements (like a frog). For training, you can, holding your hands over the side of the pool or by special devices for keeping afloat, do synchronous movements with your legs.

Breaststroke is not much more difficult than crawl, synchronization of movements is important in it. Butterfly is more difficult to master - it is recommended to turn to an experienced mentor to practice swimming movements in this style.

Get rid of your fear of water

Note that body weight in water decreases 10 times, therefore, difficulties with keeping afloat are usually of psychological origin. Aquaphobia is quite common. The reason for the fear of water can be some kind of traumatic experience, you can cope with it by gradually accumulating positive emotions when dealing with this element.

By acknowledging your fear, you will take a step towards getting rid of it. A qualified instructor will help you develop a "relationship" with water, as well as realize your goal. Ask yourself why you are learning to swim and motivate with a vision of the end result.

Wear a hat

Before starting classes in the pool, be sure to buy special glasses and a hat, equipment that will be comfortable for you. Swimming gear will help you feel comfortable while exercising. Be sure to take precautions to avoid injury in the water.

Give preference to a shallow pool

To get used to the water, you can practice at shallow depths. Do not be shy, because by overcoming your fears, you will eventually learn to swim. After the stage of getting used to the water, you can go to a deeper pool.

Exercise regularly

The regularity of the classes is important. The more often you train, the faster you will be able to master this art. Visiting the pool 1-2 times a week will not be enough. Swimming is more effective 3-4 times a week for half an hour than exhausting long workouts once a week.

Exercise on an empty stomach

Before exercising in the morning, you can easily skip breakfast - in the morning, the sugar level is the same as in the evening. Make sure of this by taking a blood sugar test in the morning and in the evening. If the decrease in its level is not critical (at least 4 mmol / liter), fasting training will be useful for you.

Warm up before swimming

A 5-minute workout and a warm shower before exercise can sometimes be enough to warm up muscles and joints.

Conclusion

To achieve lasting results, it is better to visit the pool at least 3 times a week to get used to the physical activity and consolidate the acquired skills.

I wish you health and perseverance in learning to swim!

More than a year has passed since I posted a video on my YouTube channel about how an adult can learn to swim from scratch in 30 minutes, if before that he could not stay on the water at all.

But along with the grateful reviews, newcomers often have a problem: water gets into the nose, and it is difficult to cope with it. I have said many times that The best way protect the nose from water ingress - breathe out with your nose while lowering your face into the water.

But when a person is just starting to learn to swim, he simply cannot do it right away. So what is to be done in this case?

To make everything clear, I will again show you from scratch how to learn to swim for an adult in 20-30 minutes, but already protecting your nose from discomfort, from getting water into it

So. 1st exercise: It must be performed when it is warm, absolutely safe, and no one is splashing around or making waves! Necessarily in shallow water near the shore, in the splash pool, in the bathroom, or on the steps of the pool. The depth of the water is no more than 30-40 centimeters.

You need to rest your hands on the bottom, stretch out to your full height, and in general - your whole body should be under water. Only the head is above the water. You take a calm breath, hold your nose with your hand, and very gently and gently lower your face into the water.

Yes! Don't forget to wear your swimming goggles! And then - stay like this under water for 5-10 seconds holding your breath. Don't close your eyes. Most importantly, try to relax your neck. After all, nothing terrible happens, right?)

I'll make a reservation right away that pinching the nose with a hand is the easiest way, but it has a small drawback: pinching the nose with a hand, the beginner pinches himself and strains himself, and this makes the buoyancy of the body worse.

Therefore, it is better to use a nose clip or mask. Personally, I like the mask more, because it is more pleasant to the face than the clip on the nose, and does not press so much on the eyes. Therefore, I advise you, dear beginners, to also use the mask at the initial stage of training.

It covers your nose completely. Now you can start the next exercises.

You take a calm breath, and very gently lower your face into the water. And then stay like this under water for 5-10 seconds holding your breath. I repeat: do not close your eyes and completely relax your face and neck.

Then, also gently lift your face out of the water and inhale through your mouth.

Breathe, and then repeat this technique 5-10 times. And as soon as you feel that it works well, move on to the second exercise.

2nd exercise: exactly the same as the first, but at the moment when you lower your face into the water, take one hand off the bottom for a few seconds. And so stay in the water, with a relaxed neck and whole face.

3rd exercise: the same as the previous one, but at the moment when you lower your face into the water and completely relax, take two hands off the bottom for a few seconds. And so hang in the water, counting to yourself to 5-10.

If you succeed, congratulations !!! You did the main thing: you felt how you can relax in the water with your whole body while holding your breath! Repeat this exercise as many times as you like.

Imagine yourself as an astronaut hanging in zero gravity. Enjoy this feeling !! And as soon as you feel very confident doing this move on to the next exercise!

And if the first time did not work out very well, do not be discouraged: try this technique very calmly and gently. I have no doubt that in a few tries you will succeed!

4th exercise: when you are already hanging in the water holding your breath, stretch your arms forward, like skis. And so hang with your arms outstretched, counting to yourself to 5-10. Then lower your hands to the bottom, raise your head above the water, and inhale. Repeat this technique 10 times.

5th exercise: Now is the time to move away from your support a little. But so that your face is still turned in its direction, and are no more than 50-70 centimeters from this support in the water.

It is best if the starting position in this exercise is on your knees, and the water level in this case is not above your chest.

Inhale, lower your face into the water, stretch your arms forward, and gently push off the bottom with your feet towards the side (or towards the steps of the pool, towards the shore). Slide in the water in this way without lifting your face out of the water.

If so, great! Try to slightly increase the distance of such a slide, move back to the starting position, but already by 1-1.5 meters. Again, slide in the water by taking a preliminary breath and lowering your face into the water. Do 5-10 of these approaches. And then move on to the next technique.

6th exercise: the same exercise, but we add footwork to it: swing them gently without taking your feet out of the water. Feel that from this floundering you begin to move forward further.

Do this 5-10 times, and do not try to thresh your feet in the water with all your might. Do everything gently and carefully. This will make the learning process pleasant and comfortable.

7th exercise: Same as Exercise 6, only adding hand work. There are two options: canine or breaststroke underwater. And in fact, and in another case, watch the main thing - your hands should move at the level of your face under water, but not under the stomach.

Then it will be much easier for you to perform the head lift in the next exercise. Swim like this for 5-10 minutes with rest and stops.

8th exercise: the same, but we are already trying to gently raise our head out of the water for 1-2 seconds, without interrupting the work of our arms and legs: we raised our face out of the water, swam just a little bit, then put our head back in the water. Without inhaling.

Yes! The first attempts are with a closed mouth. Just feel that you can raise your head for a couple of seconds above the water as you swim. And if after a few tries this technique starts to work out, try the final exercise.

9th exercise: it is exactly the same as the previous one, only we add a breath to it.

As soon as you raise your head above the water, inhale and then also gently place your face in the water. And as you breathe in, continue to work with your arms and legs. Do not forget that at this moment they are the support for the raised head above the water.

Well, that's actually all. Try it! And I am sure that you will definitely succeed. It is a delightful state to learn to float on your own and do your first swims without resting your feet on the bottom.

I learned this 40 years ago, but I still remember the delight that burst into me from all sides. I wish you too, my dear newbies, to experience this state as soon as possible. You will love it very much, and you will never want to give up this thrill! And for now I say goodbye, and see you! Bye!!

How can an adult learn to swim on his own if, entering the water, they feel fear as soon as they stop feeling the bottom under their feet? Fear arises from the inability to stay on the water at all or in the case when a person can swim quite a bit.

Of course, in this case, it is best to be near the coast, since an inadequate assessment of one's strength can lead to tragedy. But you cannot condemn yourself to constant being on the shore: you must learn to swim. Indeed, swimming, in addition to pleasure, also brings tremendous benefits: it improves heart function, normalizes metabolism, improves coordination of movements, burns calories, strengthens muscles, increases strength and endurance.

It is best to learn the basics of pool swimming with a personal trainer. But if this is not possible, then you can get swimming skills on your own. The main thing in this process is your sincere desire, optimism and conviction that you can learn to swim at any age.

Start to master the swimming technique step by step, get rid of the fear of water, apply the knowledge gained in life and you are guaranteed success, regardless of age!

What prevents older people from learning to swim

The instinct to swim is inherent in every person from birth. All animals instinctively know how to swim. Even chickens can swim! And only a person is convinced that swimming must be learned, that one cannot enter the water and immediately swim.

Small children float well and learn to swim very quickly. If a person did not learn to swim in childhood, then with age, he often develops a fear of water. Growing up, a person becomes more careful, he has various fears and prejudices.

The fear of drowning causes a person who does not have swimming skills to swing their arms and legs chaotically and randomly in the water to get to a hard surface. The active actions of a drowning person lead to a waste of energy and loss of strength. Such a person quickly gives up and may even drown.

A person who knows how to swim does not feel fear, spends a minimum of strength when moving, breathes correctly, calmly and can hold out on the water for a long time.

Conclusion: both children and adults can learn to swim only by overcoming fear. When the fear goes away, a person will be able to very quickly learn to swim with various techniques.

Before starting the training, go through a simple psychological preparation: imagine how easily and freely you swim, how the water gently caresses you and how you like it. Remember these positive emotions. They will be good helpers in the learning process.

The benefits of swimming

The health benefits of swimming are enormous. Water procedures help:

  • strengthen the muscles of the arms, abdomen, shoulders, as well as the gluteal and thigh muscles;
  • improve immunity, since swimming is an effective type of hardening;
  • make the body more resilient and efficient;
  • have a beneficial effect on the respiratory system;
  • soothe the nervous system, improve mood and increase stress resistance;
  • knead joints well;
  • get rid of extra pounds;
  • strengthen the cardiovascular system;
  • activate metabolic processes.

Swimming has practically no contraindications. Children can be encouraged to swim from birth. Swimming is recommended for pregnant women and older people. Swimming skills can be learned at any age!

Important points in the learning process

In order to eliminate the danger during learning to swim, one must not forget about the fundamental features and rules, the observance of which will ensure personal safety of a person. When deciding to learn swimming on your own, you must remember:

  • There should always be another person with you while you study.
  • Learning to swim is best in still water. If this is not possible, and training takes place in natural conditions, then extreme care is required. Study the flow of a river or sea. Always be in sight of people who know how to swim. In case of danger or panic, they will be able to help you and provide assistance.
  • Learn the rules of conduct and necessary movements for underwater currents. Remember that with the powerful and irresistible influence of the underwater current, it is difficult even for experienced swimmers to cope with it.
  • Objectively evaluate the level of your physical fitness and try to avoid the depths. At first, you need to choose such a depth so that you can always feel the bottom. In this case, you can calmly, without panic and fear, practice your skills and breathing, so that over time you can swim for a long time.
  • If it starts to rain, then immediately get out of the water: even a little rain can be a harbinger of a thunderstorm or hurricane.
  • Do not start training in low water temperatures.

Important elements in learning

To learn how to swim and master different techniques, you should go through several stages sequentially. You will need to learn the three most important skills:

  1. breathe correctly;
  2. keep the body on the water;
  3. learn to coordinate the movements of the limbs.

Correct breathing

This is one of the most difficult stages, and for many people, the inability to breathe correctly remains an overwhelming task for a long time. Until a beginner learns to breathe freely and easily, he will not be able not only to swim, but even simply to stay on the surface. And to master swimming crawl or breaststroke is possible only when a person can control his breathing.

The task of learning to breathe is difficult, but it is quite within the power of both young children and older people. You just need to be patient and clearly follow the advice of experts:

  1. Breathe in with your mouth over water and exhale in water. The air in the lungs keeps the body on the surface. Therefore, the deeper you inhale, the longer you will stay on the water. But do not overfill your lungs with air, so that there is no discomfort.
  2. In water, always breathe only through your mouth: if you breathe through your nose, then water droplets will enter the nasopharynx. This can cause choking and panic attacks.
  3. When swimming, the head must be turned to the side. This will allow you to calmly inhale through your mouth and exhale into the water. The frequency of movements of the arms and legs determines the frequency of inhalation and exhalation. Over time, you will be able to freely coordinate the entire process.

Exercises for proper breathing

Beginners can perform all exercises in any body of water, but at a shallow depth. Sequencing:

  1. get up, take a deep breath and plunge headlong into the water;
  2. exhale completely in water;
  3. emerge to the surface.

Perform the exercise several times without interruption.

In the pool, you can perform a sophisticated version at depth.

  1. Sequencing:
  2. dive into the water, grab the side with your hands;
  3. make sure that your feet do not touch the bottom;
  4. take a deep breath;
  5. dive into the water with your head, holding onto the side with your hands;
  6. exhale through the mouth under water;
  7. touch the bottom with your feet, push off and emerge from the water.

Perform the exercises several times without interruption.

  • To keep the body on the water

The air in the human body helps us not to drown. Even with this information, a person is still afraid of water. Fear prevents a person from relaxing and trusting nature. Water will keep a person in any case, and all he needs is to get rid of fear. Try to fill your lungs with air, lie with your back in the water and completely relax. Water will keep you afloat! If you continue to be relaxed, then you can breathe calmly and be on the surface of the water for a long time. Feel safe to be on the surface of the water? So the first step has been taken: you overcame your fear and learned to keep your body afloat.

Exercises for keeping the body on the water

The body will not go under water and will remain on the surface if you learn how to make an asterisk.

Sequencing:

  1. inhale deeply through the mouth;
  2. put your face in the water;
  3. spread arms and legs to the sides: the body is on the surface and resembles a star;
  4. without exhaling, stay in this position for as long as possible.

As soon as you breathe out the air, the body will begin to sink into the water.

It is better to perform the exercises at a shallow depth at first. This exercise does not teach to coordinate the movements of the limbs, it teaches to keep the body on the water, gives confidence that the water is holding.

The second exercise - "Float"

This exercise is for people who are not afraid of water. If there is fear, then you need to start with the easier option.

The sequence of actions of the lightweight version:

  1. go into the water up to the chest;
  2. inhale deeply through your mouth and hold your breath;
  3. plunge headlong into the water;
  4. exhale through the nose in water;
  5. emerge immediately and take a breath.

Repeat several times. Over time, the exercise can become more difficult: immersed in the water, push off the bottom and emerge.

The sequence of actions for the exercise "Float":

  1. go into the water to a depth just above the waist;
  2. take a deep breath;
  3. hold the breath;
  4. plunge headlong into the water;
  5. clasp your knees with your hands and break away from the bottom. The body will immediately begin to rise to the surface. Exhale gradually and straighten.

Repeat the exercise several times.

  • Coordinate arm and leg movements

In order not only to stay on the water, but also to swim, it is necessary to make certain movements with your arms and legs. In each style, the movements of the limbs are different. Swimming speed depends on the correct movement of the limbs.

How to practice hand movements?

The depth for the exercise should be shallow so that you can touch the bottom at any time.

Sequencing:

  1. go into the water up to the chest;
  2. take a deep breath;
  3. sit down in the water with your head;
  4. push off the bottom, tilting the body forward;
  5. straighten and slide through the water, stretching your arms forward or holding them at the seams.

The movement will gradually slow down, and the legs will drop. Repeat the exercises several times.

The body should be straight when sliding. Gliding will be easier if you try to relax as much as possible.

How to train your legs?

You can train your legs in the pool, holding your hands on the side, use an inflatable pillow or a special board for swimming. The leg movements are different for each style:

  1. at the breast- legs move like the limbs of a frog in water;
  2. when crawling- legs move up and down, sharply and quickly hitting the surface of the water;
  3. with butterfly- all parts of the legs are involved: feet, shins and hips.

For any style, the toes of the feet should be extended.

What swimming style should a beginner choose?

There are four main swimming styles. Each of them has its own advantages and disadvantages. Let's consider each of them:

  • Breaststroke

This swimming style involves the simultaneous movement of the arms and legs. The limbs in this style remain in the water, and the body is always parallel to the water surface. With the symmetrical movement of the arms and legs, forward movement occurs with the greatest efficiency and with the least effort.

With breaststroke, the body, from the head to the very feet, is located in one line, the abdominal muscles are tense. The face sinks into the water during exhalation. When inhaling, the head is raised out of the water in one movement.

The speed depends on the correct kick off. To do this, the heels are pulled up to the buttocks as much as possible and make a strong push.

The hands rake in the maximum amount of water, while the body strives forward and upward to inhale.

Correct breathing helps to maintain strong, efficient movements and not get tired.

Breaststroke is the slowest and quietest style. It has its pros and cons.

Advantages:

  1. the space ahead is clearly visible;
  2. no noise is generated when swimming;
  3. the ability to travel long distances without fatigue.

Disadvantages:

  1. the technique is quite complicated, it often causes difficulties for people who do not know how to swim at all or are just learning and still cannot breathe correctly and coordinate movements of their limbs.

The main thing when mastering any style is to learn the correct technique. Speed ​​is a consequence of this, not the main goal.

  • Crawl

This style is also called "free". It is one of the most popular and fastest swimming styles.

The main movement in the crawl is created by the arms: they perform long alternating strokes along the body. Slightly bent at the knee and relaxed legs perform blows down - up in a vertical plane, like scissors. Legs should move from the hip, not from the knee.

When crawling, the muscles of the chest are also involved. The abdominal muscles are tense, which helps to get rid of excess belly fat.

The face is submerged almost all the time, so we recommend swimming with glasses. If you use a snorkel mask, you don't have to raise your head at all. This will allow you to control the correct position of the body.

For maximum speed, the body should be horizontal. Do not look forward or at the ceiling. The gaze is directed downward, and in time the head turns - to the edge of the pool.

Swimming style: one hand stroke - 2-3 kicks.

The speed will be higher if the hands grab a lot of water and push off strongly from it. The palm is turned and the thumb is the first to plunge into the water.

The elbow rises high, the forearm moves along the body. The other arm is in an extended, unstressed position. You don't have to hit the water with all your might. The movements are smooth, the palm is immersed in water without cotton and splashes.

Style advantages:

  • the technique is very simple, even beginners can easily master it;

Disadvantages:

  • it is important to breathe correctly;
  • makes a lot of noise.

When crawling, arm movements should be smooth, and breathing should be even and deep. There should be no undue effort.

  • Back crawl

This style is similar to the reverse crawl. The athlete swims on his back, doing strokes with his hands and kicking up and down.

A back crib is the best choice for people with spinal diseases and for those who are uncomfortable breathing out into the water.

A back crochet is the simplest style in terms of technique. The only condition: a person must feel confident, not afraid of water and be able to relax.

This style does not imply sudden movements, and excessive efforts are not needed either. While swimming, you must monitor the correct position of the body. Breathing should be even, calm and deep.

With this style, the face is always above the water, so there are no problems with breathing.

Crawl swimming is a fairly slow style, although it is faster than the breaststroke.

Advantages:

  • there is no need to breathe out into the water;
  • little effort is expended;
  • you can rest with long swims.

Disadvantages:

  • Beginners are not always comfortable with backstroke.

  • Butterfly

The most difficult and energy consuming style. Requires great strength in the hands. It is slower than the crawl, but the most beautiful. When swimming in this style, the whole body moves in sync. The hardest part of mastering butterfly stroke is synchronizing your breathing and movement.

It is best to learn this style under the guidance of an experienced instructor.

Where is the best place to learn to swim for adults?

You can learn to swim in a natural body of water, at the sea, in a lake, in a river or in a pool. Each option has its own pros and cons.

Sea water is medicinal, so swimming in such water is also good for your health. You can learn to swim in natural waters for free at a time convenient for a beginner swimmer. But waves, currents, wind or water can interfere with the temperature.

The choice of location is only your decision, your choice. You can learn to swim by following our advice everywhere.

But the pool is still considered the most successful place for beginner swimmers.

Benefits of swimming in the pool:

  1. Safety: you will have your own personal trainer.
  2. Comfortable water temperature.
  3. There are no waves or undercurrents.
  4. Depth control.
  5. You can do it all year round.

Basic rules before visiting the pool

In order for the classes to be of maximum benefit and to be effective and useful, remember the simple and uncomplicated recommendations:

  • The best time for swimming is from 4 pm to 7 pm. The body needs rest in the evening, and in the morning it does not tolerate stress.
  • It is best to visit the pool three times a week. If you want to quickly learn how to swim, then you can do it more often.
  • Swimming is best done on an empty stomach. Therefore, do not eat before visiting the pool, so as not to have problems with digestion: the pressure on the abdominal cavity in the water is quite strong.
  • It is recommended to eat after the end of the workout at least an hour later.
  • Before class, remove all jewelry so that they do not interfere and do not get lost.
  • Purchase a special rubber head cap.
  • Use rubber slippers to avoid slipping on wet tiles.
  • Take a warm shower or exercise to warm up your muscles before exercising.

Why you just need to swim

Water has beneficial effects on both physical and mental health. Swimming helps:

  1. Lose weight. The amount of calories you can burn while swimming is enormous. All muscle groups are involved in the work.
  2. Improve your posture. A person today does not move much and spends a lot of time in front of the TV or at the computer. Swimming relieves stoop, improves the condition of the lower back and back muscles.
  3. Get rid of belly fat. When swimming, not only arms and legs work. The abdominal muscles are also actively working.
  4. Make joints flexible. Swimming has more than just a good prophylactic effect. Chilled water relieves pain during exacerbations, and swimming, smooth movements act like a massage.
  5. Improve blood. Regular training in the pool has a positive effect on the body.
  6. Take a break from information. For at least an hour, you will be out of the range of your smartphone and the Internet. Swimming is a kind of digital detox.
  7. Relax. Water, movement and breathing help relieve stress and forget about problems. The lowered temperature has a beneficial effect on the nervous system.
  8. Temper and strengthen the body. Cool pool water is a great substitute for dousing with cold water.
  9. Fight temptation. It can be so difficult to resist temptations. Swimming improves your mood and the need for extra candy or alcohol disappears by itself.

Swimming can be done at any age. For adults, swimming is the safest way to stay fit.

All sorts of doctors, nutritionists, trainers, as well as other people who support a healthy lifestyle always tell us that swimming is very useful.
This is true, because swimming is recognized as the most harmonious physical activity on the body, since it involves the maximum number of muscles, moreover, it has a beneficial effect on the work of almost all human organs and systems.

Despite the obvious benefits of this sport, many adults don't know how to learn to swim. Most often this is due to the fear of water, the fear of drowning, because everyone can learn to swim. Fear simply fetters all the muscles, because of which the person experiences discomfort, does not stay afloat, as a result, he is simply pulled down.

To avoid this, you need to learn to achieve a state of relaxation, to trust water. To do this, it is best to go to the pool for a swimming lesson for beginners or familiarize yourself with the basic rules below.

In order to learn how to swim from scratch, you must:

  • learn proper breathing when diving;
  • be able to stay on the water;
  • master the technique of sliding.

How to learn to swim

At the initial stage of learning to swim, an adult does not need to try to master a particular swimming style. If a person cannot relax in the water, he will not be able to swim at least technically, but most likely completely.

Here are some must-have exercises that you can master to move on to learning any style.

How to learn to breathe in water

First of all, it is very important to learn how to breathe correctly in the water.... First, you need to immerse yourself in the water to the line of the mouth, inhale with your nose, and exhale with your lips, closing them with a tube. After that, take a breath, plunge along the line of the nose. When exhaling through the mouth, you should monitor the uniformity of breathing. When fully immersed, start exhaling from the mouth and end with the nose, the end of the exhalation should already be in the air.

To stop being afraid of water, there is a very effective exercise "float".
The essence of the execution:

  • dive up to the chest;
  • take a deep breath;
  • sit down to the bottom;
  • clasp your legs with your hands;
  • lower your head.

After a few seconds, the body will rise to the surface of the water. You need to stay in this position until you need to breathe. Relax. Repeat the exercise until there is a feeling of freedom in the water.

The next step is to learn how to lie on the water.

Exercise "asterisk" will help to cope with this:

  • breathe in more air;
  • hold the breath;
  • try to lie on the surface of the water with your back.

It is very important not to lower your legs down for safety, but rather try to raise them. It is worth convincing yourself that this is a safe place, there is nothing to fear.
At the first attempts, you can stick to the side. Repeat until you feel calm and confident.

A more difficult option is to lie with your stomach down. The technique is similar. When both methods are obtained, it is time to learn how to do flips from back to stomach in a horizontal position - while lying with your back down, you need to quickly exhale, inhale, helping to turn your stomach down with smooth circular movements of your hands, holding your breath. You cannot skip all these steps.

Until you learn to trust the water and lie on the surface, there is no point in talking about swimming.

Sliding technique

Exercise "sliding" is a must and effective in the process of learning to swim.
The technique for its implementation is simple:

  • you need to take a swimming board (it helps to keep up, not to sink);
  • go into the water up to the chest;
  • stretch your arms forward;
  • vigorously pushing off with your feet from the bottom or side of the pool;
  • touch the surface of the water with your chest;
  • slide forward

Similarly, this exercise should be performed on the back - the board should also be under your hands. When everything works out, it is recommended to complicate the exercise by performing it already without a board, simply stretching your arms forward.

While sliding on your stomach, you exhale into the water, and only after stopping you inhale. This allows you to relax your neck muscles and get a more streamlined body shape, which will come in handy as you learn to swim further.

Swimming is a special sport that is beneficial for almost all body systems. Swimming develops endurance, improves blood circulation, improves performance, strengthens the cardiovascular and respiratory systems, increases metabolic rate and promotes faster body fat burning. Swimming builds a lean, muscular figure as it engages all major muscle groups.

Learning to feel the water (preparatory exercises)

Let's take a look at the most simple ways stay on the water, feel their buoyancy, understand the density of the water. These exercises will be useful for those who still cannot swim at all, even like a dog. Our task is to learn how to relax, since the water does not let those who are overly stressed out.

Float

This exercise will help you feel the body being pushed out by the water. All you need is to go into the water up to your chest, breathe in as much air as possible, hold your breath, quickly squat down and clasp your legs bent at the knees, pressing your head to your knees.

In a few seconds, your body will float up and your back will be on the surface of the water. When you feel that the air is running out, get to your feet, catch your breath and repeat another 8-10 times.

Jellyfish

Standing waist-deep in water, take a deep breath, hold your breath, and simply lie facedown on the water with your arms and legs relaxed.

Star on the back

The task is the same - at a shallow depth, breathe deeply and lie down on the water, but now face up, throwing your arms and legs out to the sides. The back is completely relaxed, the water holds itself, we do not make any effort. When you feel confident, try to take a horizontal position and just lie on your back with your arms at your sides.

Slip on the chest

Now your task is to feel that your legs are heavier than water. To do this, breathe in deeply and squatting down to push off from the bottom. Try to straighten your body by keeping your hands at the seams or pointing them with the arrow forward. The force of your push will help the body to rise and begin to move, however, you will soon feel your legs drop downward, bringing you into an upright position.

Back slide

For many, this exercise is easier than sliding on the chest, because it is easier to catch balance on the back, but otherwise everything is very similar. Take a deep breath, we deflect the body back, push with our legs, fold our arms with an arrow, direct it forward and calmly move on our back. It is with this movement on the back that classic swimming training begins.

Learning to breathe correctly while swimming

Before you start learning swimming techniques, you need to learn how to breathe properly.

Competent swimming technique on the chest, that is, crawl, breaststroke and butterfly, implies complete immersion of the head in the water. Swimming like most swims, with your head sticking out above the surface of the water, is ineffective and simply wrong.

The first thing to learn is to breathe out under the water. A very common mistake among beginners is to hold your breath while your face is underwater. For many, this happens purely by reflex, diving to puff out cheeks like a hamster and not breathe. Probably, in some cases in life it can be useful, but not while swimming. Therefore, we repeat once again, one of the main rules is to learn how to properly exhale under water. It is better to hone this skill in shallow water and not during the swimming itself, but simply standing and lowering your face into the water.

We inhale with our mouth, lower our face into the water and begin to exhale slowly through our nose, open our eyes. The exhalation should take at least three seconds, after which we raise our chin up and forward, as when swimming with a butterfly or breast stroke, we raise our face out of the water in order to pat our eyes and let the water drain from the face itself.

Inhale again and repeat the exercise. In this case, it is important to hold onto the side of the pool in order to exclude the desire to wipe your face with your hands. Imagine that you are floating. It is necessary to make several consecutive inhalations and exhalations, lowering the head - to the exit, and raising - to inhale. The most important thing is calmness. We breathe out into the water, we do not wipe our face, even if at first you feel discomfort, it will go away in a maximum of two days.

Over time, you can get to more dynamic squats with an exhalation under the water. At one time - take a powerful breath and sit under the water, for two, three, four - release all the air under the water. Then quickly rise out of the water, immediately take another deep breath and immediately sit under the water again to exhale. The main thing is not to hold your breath or exhale too quickly. It is important for you to learn how to inhale deeply and quickly through your mouth, and then exhale slowly, smoothly and completely through your nose.

How to learn to swim in one day?

Let's take a look at one of the methods for quickly learning to swim.

1. Step one

Go into the water about waist-deep and face the shore. Then you need to plunge into the water, lean forward and stretch your arms forward so that only your head remains above the water. After that, we push off with our feet from the bottom so that the body moves forward, and not up. Immediately we rest our hands on the bottom, leaving our legs suspended.

We repeat the attempt, only we do not lean on the bottom immediately, but after a short pause after pushing with our feet. At the same time, we try to slip a little in the water. At each attempt, we try to slip in the water a little longer than the previous time. After a few tries, you will be able to glide longer and easier in the water before placing your hands on the bottom.

2. Step two

3. Step three

We add work with our hands. There are different options, the simplest and most ergonomic way is like a dog, although this is not necessary, the main thing is that the trainee is comfortable.

That's all, you swam! Subsequently, the style can be changed as you like, this is at your discretion. The main thing is that you have learned to stay on the water and are no longer afraid of it.