The human body experiences less stress in water than on land. Therefore, swimming is a beneficial sport for the spine and joints. It develops well the chest, shoulder girdle and strengthens the respiratory muscles. You can learn to swim at any age. The main thing is to maintain safety rules on the water and overcome the fear of water.
Instructions
Step 1
It is better to learn swimming in the pool, in its shallowest place. Can't use the pool? Use shallow bodies of water, river backwaters with quiet currents and clean bottoms. The water temperature should be comfortable for the body and not cause seizures. Ask someone who is good at swimming and can provide first aid for you. During the first time of training, use safety equipment - a life belt or a circle. Braid long hair or wear a swimming cap.
Step 2
Take a rubber circle, ball, foam board, or wood plank. Put your hands on the circle, stretch out on the water and begin to alternately work your legs up and down. Try not to create a lot of splashes. Swim like this for five minutes.
Step 3
After you get used to the water a little, learn to relax in it and float freely to the surface. You may find swimming goggles and a nose clip useful. Glasses will allow you to see underwater, and a clothespin will prevent water from entering your nose. Stand with water up to your chest. Hold your breath and sit down in the water. Place your hands around your knees and try to relax. You should float up like a float. Repeat the exercise 3-6 times. Then add an extension of the arms and legs as you float.
Step 4
Have you learned to float freely on the water? Master the glide. Put your palms in front of you, press your elbows to the body. Sit down a little and, pushing off with your feet, stretch out on the water. Straighten your arms. Try to swim as far as possible in this way. In the pool, it is more convenient to push off the wall with your feet. Do it 8 times. Then add up and down leg work to the glide, as in the lifeline exercise.
Step 5
When you begin to confidently swim with the "hatchet", move on to learning different types of swimming - doggy, backstroke, crawl, breaststroke or butterfly. If possible, consult a swimming instructor. It will help you progress in learning faster.
