Swim with the mind.
When choosing a place for your summer vacation, many believe the main criterion for the selection of the presence of the reservoir. And rightly so. After all, has long been known that water is extremely beneficial effect on human health, its performance and mood. During the rest of the sea, river or lake there is a great opportunity not only to swim for fun, but at the same time to normalize the activity of many of the internal organs and systems. Treated with pleasure
Many scholars argue that due to swimming man can restore health, even if it is thoroughly undermined. Set, such that navigation markedly improves the functioning of the cardiovascular system. Along with regulators and related metabolism that provoked cold and contribute to increased blood flow, pressure and resistance of the water while swimming and still have a specific effect on the heart and blood circulation.
When the swimmer lies on the water, his body undergoes an additional burden that arises as a result of water pressure. When diving pressure increases in proportion to depth. Likewise, the load on the body is independent of the speed. As a result of overcoming stress faced by the body during systematic training in the water, strengthening the muscle tissue of the atria and ventricles of the heart, uniformly increased volume of the cavity of the heart. Thus, the load causes the heart to work more efficiently, which improves blood flow over time.
Swimming is also developing respiratory system. Naturally, metabolic processes and economical operation of the cardiovascular system during training, requiring special endurance depend on a regular and sufficient supply of oxygen. This is only possible if properly organized process of respiration.
It is necessary to take into account that when swimming breath is difficult due to the water pressure on the chest and abdomen. Moreover, under most conditions of the mouth and the nose diving are relatively long time in water, and hence the required rhythmic intake of oxygen can only be achieved when a well-proven technique respiration. In other words, the water pressure on the chest and abdominal cavity enhances the breath that strengthens the muscles of the respiratory system.
Swimming effectively corrects deficiencies posture. Of the initial course of physics we know that submerged body loses weight as much as it weighs the displaced water. Practical weighing showed that middle-size weighs 2-3 kg in water. Based on this, and one of the therapeutic properties of the voyage. Gidronevesomost offloads spine. In water, the intervertebral discs to straighten and relax. That's why swimming is recommended as a treatment procedure for different curvatures of the spine and posture defects, particularly for scoliosis.
According to special studies, with age, vital capacity man has been steadily declining. The main reason - reduced range of motion of rib joints. Therefore, gradually formed the so-called abdominal breathing, in which the breath is solely due to the lowering of the dome of the diaphragm. Swimming also allows you to save up to a ripe old age activity rib joints and maintain normal mobility at the expense of their lung capacity.
Particularly flexible and elastic swimmers stop. According to its mechanical properties, it resembles the tail of a fish or seal flippers. Lying on your back, with your thumb extended leg swimmer can not touch the floor. Targeted training (preferably in early childhood) can achieve a lot. Such training is an ideal means of rehabilitation after polio and is widely prescribed by doctors.
If you are not used to swim, swim, start slowly. Relax every 5 minutes, and workout time limit of 10 minutes or less. In a few weeks - and you will be able to swim non-stop for 20 minutes.
Getting recreational swimming workout, do not forget the warm-up on land. Swimmers call it dry swimming and perform every time before entering the water. Sufficiently detailed methodology dry swimming, for that matter, and other recreational swimming exercise training, refer to the "Encyclopedia of healthy lifestyle", edited by G. Gortseva.
The complex of gymnastic exercises dry swimming is recommended to include more strength exercises that do not require a large range of motion. As a complication, you can use your own weight, dumbbells, bands, a light post. Thanks to them, the muscles, having more opportunities to stretch, retain enough high tone and the ability to withstand emergency traumatic force. Here is one set of preparatory exercises, which should be done before you swim.
Standing, feet shoulder width apart. Perform a circular motion straight and bent arms (hands to the shoulders) back and forth, with a gradual increase in the rate. Hands move at the same time (alternating) in different directions: first, the right forward - left back, then, on the contrary, the right back - left forward.
Standing, feet shoulder width apart. Make Remove the straight arms back and forth, holding the ends of the towel, rope or stick. The distance between the brushes gradually narrowed. Lying on your stomach, stretch your arms forward, palms down. Pulling socks foot back, cave, a good stretch, straining muscles, and return to the starting position. Sitting, bend one leg, hold hands on the toe and heel, and slowly, but with a large amplitude, turn right and left foot.
Lean forward slightly and spreading her legs apart, make imitation grebkovyh movements, such as when swimming crawl in conjunction with the movements of the head and breathing. Do the same, mimicking the motion of hands backstroke. Follow the last two exercises, mincing steps while moving back and forth. Slowly squat without lifting the heels off the floor, then quickly climb sharply straighten your legs. By doing this exercise, simulating a push in the breaststroke legs, spreads her legs apart and knees keep as close as possible to each other.
To enhance the healing effect can not just swim and perform special exercises in the water, that is, aqua gym. Akvagimnastika has a truly miraculous properties. If you carry it in the water at least 2-3 times a week, the result will not be long in coming. After exercise in the water for a few months will increase the total resistance of your body. You will forget about colds, various ailments and weakness.
There are several sets of exercises that are to run in the water as in combination with the weighting (weights) and additional objects (ball, rope, crossbar, swimming board), and without them. Start with such a complex, which is performed without tools.
Log into the water up to his chest and take a deep breath. Hold your breath and lie face down on the water. Try to touch the bottom with his hands. At the same time work out a vigorous strokes. Once you got to the bottom (just do not try to make things easy and dive - it's wrong), stand up and exhale. Repeat at least 10 times. While in the water, sit down so that the water reaches you to the neck, and take a deep breath. After this, lie on your back.
Stand with your feet shoulder width apart. Commit vigorous movements with his hands up and down. During this exercise, tense muscles in the arms and chest. After a few strokes, relax and take a deep breath. Repeat the exercise 5-7 times. Standing in the water, put your hands up and slide them over the head, tilting it slightly forward (hands at the same place on one another). In the same position, lie on your back so that the back of the hand touched the water, and start working legs as if swimming. Hands same strain and pull them as far as possible. Initially, the water can fill your face. In this case, you need to hold your breath for a short while.
Standing in water that reaches you to the neck, make a circular swings his arms as if you are floating. In this case, keep your back straight. Proceed on 30 swings back and forth. Try to do the exercise without stopping, then take rest and repeat 2-3 times. Standing in water, reaching you from the waist up, make a circular swings hands, as if you are floating butterfly. Perform each exercise 40 times, first forward, then - 40 times ago. Standing waist-deep in water, stand with your feet wide.
Then hold your breath and bend so that the face was in the water. And now do intensive hand movements, as if hugging himself. After exercise take a starting position, relax and keep going. This exercise should be done at least 10-15 times. Extend your arms forward, push off from the bottom and making a stroke with both hands under her thighs to press them.
Gliding on the water as far as possible. Can be connected in one bundle 3-4 slip while performing this movement legs, as when swimming the crawl (up and down). Extend your arms above your head up, sit down and vigorously pushed from the bottom, lay down the blades on the water. Follow the slip: Make a paddle with both hands and pressed them to her thighs, gliding through the water as far as possible. At the end of the slip start working legs, as when swimming the crawl. Alternately perform grebkovyh movement is right, then the left hand, bringing them through the air to its original position.
Extend your arms forward, push off from the bottom, start gliding across the water. Slowly dilute with straight legs to the side, and then the acceleration connect them together. Do this exercise, hands at your sides. Having mastered the complex akvagimnastika without weighting and extra items, go to the exercises with the ball. Health complex exercises with the ball especially useful for people with a predisposition to nervous disorders, depression and insomnia. Pick up the ball and go to the waist in water.
Widely spread your legs. Holding the ball in his outstretched hands, lower it into the water, and describe them in the water column "eight". Breathe evenly. So as not to stretch the muscles of the shoulders or back, your movements should be as smooth. Perform each exercise for 3-5 minutes. Raise your hands to the ball high above his head, as shown in the figure. Holding the ball in his outstretched hands, they describe a circle, with the power of plunging him into the water, and then rising above his head. Perform each exercise for 3-5 minutes.
Go deeper into the water so that the water reached up to his shoulders. Holding the ball in his outstretched hands, with the force immerse it in water and make the body turns in one direction and then the other. Wherein the ball has to be under water. Do this exercise 20 times. Standing in the water, keep the ball in his hands raised above his head. Sharply dipping the ball into the water, bounce, trying to make the ball under your buttocks. Make 10-15 jumps. Holding the ball in outstretched hands in front of him, lie on your stomach and swim actively working feet. Thus it is necessary to sail 2-3 15-20 meters.
Breathe - do not breathe.
Deciding to join the swim, remember that even a bad swim - it's better than not swim at all. At the same time, keep in mind that to develop with the help of swimming endurance and to promote health is not enough just to splash around in the shallow water. Need to master at least one of the most common occupational styles: front crawl, breaststroke, butterfly and backstroke.
For example, to improve the performance of the respiratory system, you have to swim the crawl on his chest, and in a certain way. First swim a few meters with breath, then breathe for the right hand, after - under the left. Then breathe alternately under the right, then the left hand. After a short rest, you can start to swim crawl on his back. Breathe the same as in the previous exercise.
Now try to swim the crawl with their hands first on the chest, then in the back. Swim with breath, breathing. Relax. This swimming strengthens the muscles of arm and chest. Next Wellness Reception - Navigation by Foot: first - the crawl across his chest, and then - crawl on his back, then swim breaststroke.
During these exercises, it is important to maintain proper breathing. It should be primarily rhythmic. The main element of improving swimming technique is the ability of the swimmer to coordinate breathing with the rhythm of the movements. All of these exercises will increase your level of physical ability. In the course of employment, increase the load. At first classes sailed 300 - 400 meters. Then gradually increase the distance to 800 meters or more.
It is very useful for children to swim. During the voyage they develop joint mobility, reaction time, coordination of movements. Exercises that young swimmers performed on land and in water, strengthen the muscles of the arms, legs, torso, help to eliminate violations of the posture. Teach children to swim should have 4-5 years.
Learn to swim at any age. So if you can not swim, an urgent need to fill this gap. Indeed, the inability to swim - a serious flaw in the physical state. No wonder the ancient Greeks spoke of an ignorant man, "He does not know how to swim or read."
You can swim only in good health. It is not recommended to swim on an empty stomach or after eating. It is advisable to swim without tension. Your movements should be smooth and soft. Only then can you reach the desired healing effect. Elderly to improving swimming can begin only after consultation with your doctor.