Swimming Tutorials To Be Proficient For Beginners – People who want to learn to swim can read this article to get a quick tutorial to become proficient when learning to swim.
Swimming is a basic survival skill that everyone should master. Unfortunately, not everyone can swim. According to data from the MySwimPro page, 4 billion people in the world cannot swim. In fact, according to the World Health Organization, around 372,000 people die from drowning each year!
1. Warm up first
Don’t get into the pool before warming up! It has many functions, such as preparing the body to be ready for physical activity, raising body temperature, increasing blood flow to muscles, improving the cardiovascular system, and reducing muscle pain and reducing the risk of injury, said the Mayo Clinic page.
How to warm up properly and correctly? You can start with a relaxing swim or brisk walk for 5 minutes, then continue with stretching. While stretching, hold each movement for a duration of 10-15 seconds and do it in 3 sets. After that, you can jog on the spot and swing your arm or leg for 20 seconds.
2. Master the correct breathing technique
The breathing technique used when running and cycling with swimming is certainly different. The Active page suggests that we keep our faces in the water. Why? If we swim with our head facing up, then our legs and hips will fall down. As a result, it will be difficult for us to swim because more resistance is generated.
How do you keep your head in the water? Try wearing comfortable swimming goggles and focus on looking at the bottom of the pool. Meanwhile, the correct breathing technique is to exhale while the head is still in the water. This is done to empty the lungs so that the body is ready to receive fresh air. Then, inhale deeply as your head rises to the surface of the water.
3. Don’t forget to use a head covering
Not a few people swim without a head covering. In fact, often swimming in pools that contain chlorine can make the scalp peel off, said the Real Buzz page. Also, wearing a head covering will prevent messy hair, especially for someone with long hair.
Interestingly, head coverings can make us more hydrodynamic and increase swimming speed. On the other hand, hair can create obstacles that can slow us down. That’s why athletes always wear a head covering when training or competing.
Also Read: Benefits of Swimming for Body Health
4. Don’t forget to use swimming goggles too
What do swimming goggles look like? Make sure the goggles fit and are tightly held against the skin to prevent water from entering, suggests the Swimming.org website. However, don’t choose glasses that are too tight and apply too much pressure. And make sure to close the eyes completely without causing discomfort in the nose.
Also, choose swim goggles that have an anti-fog coating and UV protection. Don’t get the wrong color for your glasses, OK! For cloudy conditions or when swimming indoors (indoors), use clear type glasses. If you are swimming outside when the sun is very bright, use the smoke type.
5. Pay attention to how the foot kicks
How to kick should not be arbitrary. Do not bend your knees while swimming, as this increases the surface area and resistance. As a result, we have to work harder to swim. According to the Summer Solutions page, legs should be as straight as possible to minimize drag.
Meanwhile, according to the U.S Masters Swimming page, we can start with a straight leg kick, then move the knee forward using the hip muscles. Make sure your knees are relaxed and close to the surface of the water. Instead of kicking downwards, aim for the backward kick to maximize power.