Today I will describe the main mistakes and suggest solutions for those who learn to swim independently. So, let’s go:
Drowning feet: This occurs for two reasons – the non-streamlined position of the legs (catch on water) and the incorrect place of the body (when the front part rises, the back is sinking).
1. Turn the feet to inward: so that the thumbs touch each other. The position of the legs is clubfoot. Hold during the whole swimming, do not lower the feet down.
2. Do not kick from the knee, but from the hip: When booting, the muscles of the lower back and buttocks should work, and only then along the chain of powers of the entire leg. Kicking like a whip from hip to foot.
3. Do not start the hand stroke too early: If you press vertically with your outstretched hand, the legs begin to sink. It is necessary to let the hand sink itself and turn on the stroke only when the brush is pointing down.
4. Lean against the water with a breast: The center of gravity of the whole body should be in the area of the chest. At first, it may even seem that the head lowered below the entire body.
When inhaling, the front arm sinks: This is because we lean on it, relying on the water during a change in body position. As a result, when you inhale, the swimming tempo slows down.
1. Perform exercises “stroke with one hand”– sliding on the side with an outstretched arm.
2. During swimming, control the position of the front hand when inhaling:Recall the sensation from the exercise and transfer it to each movement. Sliding on the side does not require support on the arm; you need to get used to it.
“Pioneer is greeting” – the front hand is placed on the water, not parallel to the body, but tends to the center and even further. It turns out swimming in a twisted and slowing down the slip.
1. While swimming, try to put your hands at 11 and 13 hours. At the same time, they will be invested in parallel.
2. During insertion, deflect the hand outward. Then the hand, even inserted incorrectly, will itself deviate to the desired position.
“Multiple” – legs while working dangle in wide amplitude and different directions. This effect reduces the streamlining of the body and slows down the swimmer.
1. Swimming a double-shocked rabbit: This style is generally the most comfortable for use over long distances: low power consumption and more leg control capabilities.
2. After each kick, try to immediately bring your thumbs together: This will quickly extinguish the multiplier and allow you to slip as far as possible from the pulse.
High pulse and fatigue: This is because the swimmer works forcefully, struggling with water. It is necessary to find a streamlined body position.
1. To relax the muscles of the body while swimming: so as not to be “wooden”. Several muscles work, and then not always.
2. Deliberately slow down the transition to the next stroke: do not part. First, you need to slip as much as possible after the previous one.
3. Swim volumes at a low heart rate: This allows you to find the optimal body position in the water.
No need to work out all these elements at once: In one training session, it is enough to focus on 1-2 elements, no more.
And one more important point: when we started swimming at the age of 40, we won’t put the perfect technique. By this age, we are no longer flexible; we have many minor problems, such as long-standing injuries.
Therefore, our goal is to find the best technique for your body and not spend extra effort on searching for perfection.