Backstroke is the easiest style of water movement. You do not need to hold your breath here, and the body rests during such a swim. Learning to swim on your back is a snap.
Instructions
Step 1
First, choose a training location. The pool will be the best for you. In open waters, where the bottom may be uneven, you will not be able to control the situation. In addition, during exercise, waves or currents can interfere.
Step 2
Start learning backstroke with someone who can swim well and can back you up. It is advisable that at first he supported your body so that you can easily keep yourself on the water.
Step 3
Start with shallow depths. Sit on the bottom and, resting on your hands, try to lie on your back so that your shoulders and the back of your head go a little under the water. Try to stretch out on the surface of the water. Take a deep breath and slowly bring your hands to your hips. Do this movement smoothly. Stay in this position until your feet are submerged.
Step 4
Try to overcome your fear and balance. It is necessary to relax the arms and legs, and to absorb more air into the lungs, then the body will become weightless and will remain on the surface.
Step 5
To learn how to swim, and not lie on your back, sit down on the bottom again. Raise your bent arms up, tilt your body back and push off with your feet from the bottom. When your legs are in zero gravity, straighten to your full height. Try to swim like this for several meters, while holding your breath.
Step 6
To overcome the distance, you need to learn how to make movements with your feet, reminiscent of repulsion. Use your hands to stroke: make scooping movements with your hands, raising them above your shoulders above the water and bringing them with force to your hips - under it. Such movements can be performed with both hands, both alternately and simultaneously. Thus, each hand will perform a continuous and rhythmic movement. It is recommended for a beginner to perform strokes with straightened arms. When you have perfected your backstroke technique, keep your arms bent while rowing. Such characteristic backstroke movements are not difficult for the swimmer.
