If you do not breathe properly when swimming, you can even drown. It is for this reason that first of all, when you learn to swim, you need to learn how to breathe properly while swimming and other types of water sports.
There are a number of simple exercises that can help in mastering the habit of breathing correctly during swimming lessons.
- Stand on the waist in the water, hold your breath and lean so that your face plunges into the water. Produce two calm strokes with your hands. When doing the second stroke, then begin the process of exhalation so that by the end of the stroke your head rises above the water. At this point, you inhale a portion of air, and the cycle is repeated on the other side.
After you learn how to easily perform the exercise while standing still, you should proceed to perform them while swimming.
There is another exercise that is no less popular in swimming training. It is called "float".
- Become so that the water was at the level of the stomach or chest. Take a deep breath and squat down, clasping your knees with your hands. Mentally think up to ten and let yourself float to the surface.
- Stand so that the water reaches the level of the stomach, and bend, almost touching the water face. Put your hands on your knees. Deeply inhale through your mouth and lower your face into the water, producing a slow exhalation. After exhalation, gradually raise your head and inhale. Thus, breathing on the ascent and exhaling into the water, repeat the exercise at least ten (this number of repetitions is suitable for the first swimming lesson), but no more than thirty times (in all subsequent lessons) in the rhythm of normal breathing.
Exercise "washing" helps not only learn to breathe correctly when swimming, but also helps to raise the mood. With him, you just splash water in your face, at the same time making a quiet exhalation.
Next are two exercises that are similar in content, but are different in the way they are performed. You can make the option that you like more.
- In shallow water, take a deep breath and plunge into the water. Slowly exhale underwater so that as little air as possible remains in the lungs. After that, you come up, take a breath and repeat the whole cycle. The rhythm of exercise should be fast enough and vigorous, and stay on the surface should be sought to minimize. Pay special attention to the fullest possible exhalation under water.
- In shallow water, lean your hands on the bottom, lie on the water, taking a horizontal position. Take a deep breath and immerse your face in the water. In this position, make about ten or twenty breaths, exhaling as much as possible into the water and breathing in when turning the head to the side.
There are many exercises for performing on land. It should be borne in mind that when performing exercises that promote the expansion of the chest, the inspiration must be made to the movements that correspond to it, then the hands at the same time are bred to the side and raised, and when you exhale, you must perform actions in which the chest decreases, then there are sit-ups, lifting legs, slopes, pull-ups.
If you are striving to develop endurance, then give up the elevator - when walking on the stairs, the body develops an oxygen-transport system.
General tips for breathing in the swimming process:
- Exhalation in duration should be twice the inspiration;
- When swimming, it is necessary to ensure that breathing is subject to a certain rhythm, and has been coordinated with the movements of the hands and feet;
- Remember that when breathing in the process of swimming, the streamlining of the body is much lower than when exhaling, therefore, the less exhalations you do, the higher the speed of your swimming.
So, now that you are armed with these recommendations, you can start systematic exercises, after which the problems with breathing in the process of swimming will leave you forever. Also improve your overall well-being.
Now, in activities that require physical activity throughout the day, such as work or any other type of activity, you will lose much less energy, and at rest and during sleep your breathing will be deeper, which will allow you to rest more effectively.