Whether you are a freestyle swim with your friends or walking lightly in the beach waves, water time requires severe built -in resistance using swimming workouts. From your hands in your core, the activity of hot weather can help you build pulmonary disease, muscle strength and resistance to all at the same time by reducing your chances of injury.
However, before swimming your workouts, learning the basic strokes and safety rules that come with the sport are important. Here, Fayette mongA bathing trainer with emphasis on water safety shows you how to adjust your body from head to finger as you swim your way into a stronger self.
Important bathing tips before attempting swimming workouts
The first security is the key when it comes to swimming. Mong shares her top security tips so you can make the most of your workouts.
Never swim on your own –
“It is not worth drowning any training, calorie deficit, muscle challenge or endurance construction,” says Mong, who explains that drowning occurs in fast, silent increases in breathing loss. “Even the most specialized swimmers have muscle cramps, muscle spasms. Appendix and slips and falls.” Swim with a friend, at least. There should be a lifeguard, but if not, Mong is CPR training. “Open and dark water is exponentially more dangerous than a controlled environment.”
Time your meals
If someone is unfaithful to swimming only, Mong encourages you not to eat within two hours of swimming. Also, “Bring a strong whistle connected to your suit, the tools with impressive are important (glasses, lid, etc.).”
Remember the rear float
Float first, says Mong. “Always remember that the back is floating, instead of walking. It is the safest way to rest and concentrate the spirit and the bearings.”
Wear the right lifeboat in open water
If someone swims in dark and light water for leisure or relaxed exercise, Mong recommends wearing a lifeboat approved by the Coast Guard, which has been specifically rated for one’s weight (all Life Jackets coastline indicate their certification and ratings).
Take bathing lessons
Swimming lessons save lives. “If learning courses to stick are too much of an investment. Every person near the water must at least know how to support independently.” You are never too big to take lessons.
Now that you have control of your tools and safety rules, it’s time to get your training in the water.
You must have swimming tools
If you are looking to swim a portion of your training routine, possession of the right tool is the key. Mong describes the basics that will help you make the best of your workouts.
1. A comfortable swimsuit: The extra material in your swimsuit creates attraction and distractions. Training suits should be more comfortable than entertainment and leisure swimsuits. While costume style can be based on preferences, people with older chested may want to err on the side of an OneSie as they give the best support. For those who only wear trunks, jammers are deliberate to reduce the chafing and rationalization of the fabric.
2. Goggles: Glasses that fit comfortably around the eyes (and only eyes), with two adjustable straps that do not roll or slide up and under the head.
3. Main Swimming: A silicone bathing cover that fits very tightly throughout the head and hair (hair should pull back and get all the way to the lid) so that the glasses adhere to the lid without slipping.
End: (For those who are sensitive to contraction around the scalp, nylon lids are useful, but do not maintain body heat as well as silicone.) If you run cold, double lid with silicone lids.
4. A kickboardUnderwater headphones, waterproof clock for training.
End: Mong recommends wearing shiny costumes to avoid mixing with water. If it happens to need rescue, this will make you more visible.
5 strokes to find out about swimming workouts
Even basic strokes can provide a strong training in the right sequence. As you learn these strokes, you will increase your safety levels while working on your strength strength.
We will pass the following strokes: Float, Flutter, Freestyle, Backstroke and Breaststroke.
How to return (for beginners)
https://www.youtube.com/watch?v=su2227ak0pm
This important swimming movement can not only save your life, but it is a great “rest” between swimming sets. (Ear plugs are useful for this). Practice with a friend to increase your level of security.
- Start with exercise kicks while on your back: using 2 hands to hold the wall, squat so that your shoulders are just below the surface.
- The eyes are constantly looking (not far behind and not looking forward). The arms are under the surface and can be in place or next to you.
- Your neck must be neutral and not bent.
- Gently start the wall and feel that your body naturally slips backwards, while at the same time with the surface of the water and slightly immersed. It is normal for the head to sink just beyond the ears (view above the surface) and the chest + the abdomen above the surface.
- As you feel the lower sink of your body, gently hit straight legs, alternating up and down. (Legs may be slightly below the surface).
- As they slowly slip with soft kicks, exercise by relaxing in this parallel posture.
- Repeat this start from the wall, in a slip until it feels normal.
- Then get out of the wall and try to slip back without starting the wall – squat and leaning back.
Over time, you will be able to reduce kicks to a static float.
How to kick the flap:
https://www.youtube.com/watch?v=5HCR3O8ZIWE
- Constantly alternates up and down and down the legs articulated by the hips,
- Walking on a plantar flex (the fingers look down), and a slightly bent knee.
How to make the freestyle stroke:
https://www.youtube.com/watch?v=LX9LW_Y3JBM
- Start with a submerged face, eyes looking down. The hands start in a rational float (straight hands and elbows extending so that the biceps embrace the ears, one hand above the other and the palms facing down) or finish holding the bottom of one kickboard.
- The right arm first: Imagine that the role of the right hand is to take a fantastic baseball from the head and bring it to the floor, to place it next to the right hip. A slightly bent elbow should first get out of the water and then reach the same hand back on the kickboard to grab, repeat the rationalization. Repeat this step only with the right hand, until it feels routine. The left arm and the hand remain in rationalization throughout the exercise.
- Repeat step 1 only with the left hand, while the right hand and hand remain in a rationalization throughout the year. Repeat until it feels routine.
- Each hand alternates, taking turns. The left hand should stay on the kickboard until the right hand returns to the kickboard. Then the right hand holds the kickboard while the left arm repeats the job. The kicks of the fins must be constant.
How to make backstroke:
https://www.youtube.com/watch?v=rpjoixerg0e
- The flutter kick is kept the entire length of the pool.
- The eyes should look high. Try to keep the belly on top of the water.
- Alternative weapons. The right palm facing the hip, the thumb first exits the water, reaching the sky, straight elbow, with the bicep grazing the right ear, rotating the wrist slightly so that the right pinky first enters the water.
- Pull the water on the right hip with a slightly bent elbow.
- The weapons alternate as a windmill so that one hand exits as the other hand enters.
- Breathing must be rhythm and stable.
Tip: Breathing in the mouth can help prevent water entry into the nose. Some prefer to inhale as the arm passes the ear and exhale when the opposite arm passes the opposite ear.
How to make the breast
https://www.youtube.com/watch?v=eelzlimjk_c
The stroke is said to be the most popular of strokes. If you can remember to pull, breathe, kick, slip, you will all be ready.
- Start in a rationalization and turn your palms slightly outward (so your thumbs slightly down) and, holding your hands straight, wipe your hands out on your side until they form a “y” shape with your body. Pulling in a “y” pulls your mouth to inhale quickly.
- Bend your elbows and move your arms down and back to the armpits as you pull your hands together in front of your chest in a prayer position.
- Shoot your hands back to rationalization position as your eyes fall behind the surface to look down. This is the slip phase.
- Aka the “Froggie Kick”, starts with a rationalization. Dorsiflex your toes (your toes show the shins) and bring the heels to your cheeks. Note the fingers outward and use the soles of the feet to kick outward and in a rational line again.
Two full -body workouts for a summer body
Now that you have learned significant strokes and know how to stay safe in the water, it’s time for a calorie training that you can do all summer.
Before your workout: If it has passed a little since you were in the water, Mong says it is important to exercise a sense of buoyancy and water resistance before facing a full workout. “Go for an entertaining swim with a friend at Water-Walk and exercise effective movements of the arm, foot and foot.
Workout 1: Educational Strength with difficulty average level:
- Warming up With a rear of 50 meters on the back. (1 length of a standard pool is 25 meters.)
- Training: Run 300 free, 50 chest, 250 rear, 50 chest, 250 free.
- Hot with 50 meters kicking on the back. Take little or no breaks, or only occasional breaks of 30 seconds. It is best to slow swimming instead of breaking.
Workout 2: Training interval with average to high difficulty:
- Warming up with 50 breasts and 50 free.
- Training: All sprints: 100 free swimming, rest 20 seconds. 100 FREE swimming, rest 20 seconds, 100 free, 30 second rest, 100 rear, 30 second rest, 100 free.
- Hot With 50 kicks on the back and 50 whips.
