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Before starting to study technology sports ways swimming or simultaneously with its study, you should master the general preparatory exercises for mastering with water.

The majority of those involved in primary education sports swimming techniques feel insecure in the water, as they are afraid of water. Their actions in the water are usually hurried, their movements are impetuous, angular, poorly coordinated, completely inconsistent with the desired rhythm of breathing and are mainly aimed at keeping themselves on the surface of the water. Those involved perform movements with great effort, so they quickly get tired and stop further swimming.

Are common preparatory exercises for mastering with water are usually included in the first four to six lessons, and only exercises for gliding and learning the basics of breathing techniques are performed in subsequent lessons devoted to mastering the technique of sports methods of swimming, starts and turns.

General preparatory exercises for mastering with water are carried out as follows.

On the land:

1. given in the first lesson general characteristics preparatory exercises for mastering with water, their purposefulness is explained, the place and importance in the process of studying and mastering technology is determined sports swimming;
2. at the first and subsequent lessons, the technique of the preparatory exercises studied in this article is explained and shown, and the rules for their implementation are indicated; simulation and preparatory exercises are performed, which are then repeated in the water;
3. the reasons for the occurrence of errors when performing preparatory exercises in the water at the previous level are analyzed, specific instructions are carried out to eliminate them.

In water:

1. the preparatory exercises studied in the lesson are demonstrated and the rules for their implementation are explained;
2. students perform the preparatory exercises studied in the lesson;
3. specific instructions are given to eliminate general and individual errors in the performance of exercises by any of those involved.

Preparatory exercises must be demonstrated when performing new exercises and when the trainees do not have a correct idea of ​​the exercise being studied. In this case, the demonstration-show is repeated in this or the next lesson.

It is recommended to alternate general preparatory exercises with walking, running, games and other active movements of the limbs. After that, it is necessary to move on to the development of individual elements of the technique of sports methods of swimming or to allow those involved to swim arbitrarily.

Exercise #1. From a standing position on the bottom, perform movements under water with straight arms out and in, down and up. Hand movements should be done with the palm forward or the edge of the palm. The different water resistance that arises in this case creates the idea for the practitioner that with a certain position of the brush on the water, one can lean against it, one can push off from it.

Exercise #2. From a standing position at the bottom and holding a floating device in your hands, walk along the bottom of the pool.

Exercise #3. From a standing position on the bottom, walk along the bottom of the pool with raking hand movements to help keep the body in an upright position.

Exercise number 4. Standing on the bottom, perform squats until the chin touches the water, jumping out with a push from the bottom. At the same time, when squatting and jumping out, the body should be in a vertical position.

Exercise number 5. Standing at the bottom and holding hands on the side of the pool, dive under water. For those suffering from hydrophobia, immersion should be done first to the chin, then to the nose, to the eyes, and only after that - until complete immersion. When performing a dive, keep your head upright, and dive slowly, evenly descending under the water and also rising up. When diving, a person must, first of all, believe that when the head is immersed, water will not get into the nose, ears, or into the mouth, that for this it is only necessary to keep the head upright. After the student learns to dive headlong into the water, the exercise becomes more difficult. First, the task is given to dive, holding on to a fixed support with one hand, and then not holding on to the support. If the practitioner does not leave the state of fear caused by the immersion of the entire head, it is necessary to give him a movable floating device in his hands.

When learning to dive, you must adhere to the following rules:

1) when immersed under water, the body must maintain a vertical position, while the head cannot be tilted face down, in otherwise water can enter the nose. This rule is especially important to observe when training in sea water, when lowering with the chest down leads only to the separation of the legs from the bottom;

2) dive training should be carried out without swimming goggles. When lowering under water, the eyes should be ajar. If the practitioner opens his eyes wide, then eyelashes can fall under the upper eyelid and cause pain. In addition, with eyes wide open, a significant surface of the cornea of ​​the eye comes into contact with water, which sometimes causes irritation, and with prolonged contact, the appearance of fog in the eyes, which quickly disappears after the end of the lesson;

3) at the beginning of the study of diving, one should not allow the student to hold his nose in the water with his hand, and after leaving the water, wipe his face with his hands and rub his eyes. Hair must be tied back under a hat. They especially interfere when the swimmer raises his head out of the water. The water flowing down from them often enters the nose or mouth during the next breath. Untidy hair, especially if it is long, makes you make unnecessary movements with your hands to remove it from your face. In subsequent exercises, when the hands are busy with swimming movements, the hair will noticeably delay the development of a motor skill;

4) if the student performs a dive in a rubber cap, then it is necessary to ensure that the cap does not cover the ears. When the ears are closed, water seeps in thin streams under the rubber and penetrates into the external auditory meatus, causing unpleasant sensations of coldness, tickling and hearing loss. Sometimes, at the same time, the sulfuric substance of the external auditory canal swells, and the loss of hearing acuity persists for some time after the end of classes;

5) an immersion exercise can be considered learned only when the practitioner performs it without tension. An indicator of this is the relaxed muscles of the face, the ability to slightly open the eyes in the water and see objects or their contours under water, the ability to linger under water for at least a few seconds.

Exercise number 6. Holding hands on the side of the pool (head in an upright position), lower yourself into the water to the line of your mouth. Exhale into the water, like blowing on a saucer of hot tea. At the same time, the lips are slightly tense and stretched forward, the gap between them is of such a size that provides the necessary air flow rate that can prevent water from entering the mouth. When immersing the head to the line of the nose and exhaling through the mouth, it is necessary to strive to ensure that the exhalation is always uniform, deep and continuous. It should end after the mouth is on the surface of the water.

When immersing the head to the line of the eyebrows or when full immersion head exhalation in the water must begin through the mouth, and finish it through the nose. At the same time, it is very important that the end of the exhalation should be at the moment when the nose appears above the surface of the water.

Subsequent breathing exercises should be performed with the head tilted face down with the torso upright. This type of breathing will be used later in the study of leg movements in front crawl, breaststroke and butterfly, as well as in the study of arm movements in breaststroke and butterfly. Exhaling with the head facing down is somewhat more difficult to master, since water enters the nasal cavity more easily. Therefore, unlike the previous exercise, the practitioner needs to learn how to regulate the direction of the flow of exhaled air, increasing it, if necessary, towards the nasopharynx. It should be noted that not all involved can successfully cope with this task. The teacher needs to pay special attention to this element of action.

The most difficult to perform is the option of exhaling into the water with the face raised up. This position of the head is typical for swimming and for sliding underwater on the back. When exhaling into the water with the face raised up, the water freely fills the nasal cavity. Therefore, with this position of the head, exhalation must be done only through the nose. Learning to exhale through the nose with a raised face is not easy, it requires the ability to create a strong enough flow of air to keep water out. Exhalations with a raised face are recommended to be done with a slight immersion in water, since with deep immersion the duration of the exercise increases, and there may not be enough air in the lungs to create an air flow that prevents water from entering the nose.

Guidelines for exercises used to study exhalations into water can be reduced to two basic rules: exhalation in water must be continuous; it should end above the water through the nose. If these rules are observed, breathing training is fast, and, most importantly, the breathing skill is stable, which creates a favorable basis for learning sports methods of swimming.

Exercise number 7. The exercise is called "jellyfish" (Fig. 6.1, a). Standing at the bottom, take a deep breath, sit down under the water and relax all the muscles of the body, while lowering your head to your chest. In this position, the body will float until top part back will not appear on the surface of the water. In this position, without exhaling air, you need to linger for a few seconds. This exercise allows the student to make sure that with a full breath he can, without any effort, be at the surface of the water. At the same time, fear disappears and confidence in the possibility of learning to swim appears.

Exercise number 8. Exercise "float" (Fig. 6.1, b). Standing on the bottom, take a deep breath, sit down on the bottom and tightly grouped, pressing your knees and chin to your chest. In this position, without exhaling air, you need to stay for a while. With a full breath, the body, acquiring positive buoyancy, tends upward to the surface of the water. Having reached the surface, after several wiggles, it takes a fixed position.

Rice. 6.1. The study of preparatory movements for development with water (explanations in the text)

Despite the seeming ease, this exercise can not be mastered immediately due to the shaking movement of the body with the head up and down. Premature straightening from the tuck position occurs at the moment when the head drops down. To help the student, the instructor or teaching partner must stop the swing at the end of the ascent. It must be borne in mind that in some people, with a full breath, the body does not acquire positive buoyancy and does not float. Naturally, this exercise, like the previous one, should not be repeated.

Exercise number 9. After learning the ascent, you can proceed to the implementation of lying in the water. Lying down also eliminates the feeling of hydrophobia. It is performed from the starting position, standing on the bottom, hands at the top. First, lying on the back is studied, then on the chest.

From the specified starting position, the student, bending, lies on his back, and then, bending his legs in the hip and knee joints, raises them to the level of the water and straightens them. A stable lying position is achieved when the body lies parallel to the surface of the water and the legs do not sink down. Children, women and the elderly can easily perform this exercise.

Lying on the chest can be complicated by floating up from the "float" position. When the student's back appears out of the water, he needs to slowly straighten his legs and arms along the surface of the water. In this case, the head must be in the water.

Lying on the back and on the chest must be performed at maximum inspiration, since in this case the body acquires the greatest positive buoyancy, which creates favorable conditions for the appearance stable position. When lying on the chest and on the back, the legs of those involved can go down. Therefore, at first, lying is performed with straight legs and arms apart (asterisk), and then, as the feeling that water supports the body, if it is straightened, is mastered, the legs are brought together and try to lie in this position (arrow position) (Fig. 6.1, v). If, when lying down, the legs still sink down, then they need to perform slow movements to the sides and inward. It is very important that the practitioner's pelvis is at the very surface of the water. If it is not possible to lie on the water in an extended position, the leader of the lesson or a partner should help by raising the lower back with the palm of the lying hand.

Exercise #10. Gliding is the last exercise from the group of preparatory exercises for mastering with water. Gliding creates a feeling of movement of the body in the water, forms a feeling of the counter pressure of the water, supporting the body at the surface. First, they study sliding on the chest. Most simple exercise is a sliding push from the bottom with a previously inclined torso and with arms extended upwards. The same movement is performed on the back, but from a bending position. When sliding on the chest, it is necessary that the head is between the arms or below the arms, and on the back - between the arms or above the arms. Legs after a push from the bottom should be straight, socks extended. In this position, the body experiences the least counter-resistance of water and moves forward a greater distance. When sliding, the action of lifting forces prevents the lowering of the legs down, and the practitioner creates an idea of ​​the possibility of movement in a horizontal position. After the sliding by the push from the bottom is studied, they proceed to the study of the sliding by the push from the wall of the pool. To do this, you need to go to the wall of the pool, stand with your back to it at a distance of one step, bend your leg and put your foot on the wall closer to the surface of the water. After that, raise straight arms up, connect them and bend over so that the torso and arms are on the surface of the water. Having taken this position, push with the foot placed on the wall and slide to a complete stop.

Having mastered the sliding with a push with one foot, they proceed to the study of sliding with a push with two legs. To do this, they stand with their backs to the wall of the pool at a distance of one step from it, submerge completely under the water and, leaning on the water with their palms, raise bent legs to the surface of the water, placing your feet on the wall. At the same time, the arms are extended forward in relation to the direction of sliding so that the hands touch each other. Only after the torso takes a horizontal position with arms extended forward, push with the legs and slide to a complete stop.

The same movements are performed when studying sliding on the back, but from the supine position.

Having mastered the sliding on the chest and on the back, they begin to slide on the side. To do this, before the push, they take a position on their side with their arms extended upwards, and then, plunging sideways into the water, make a push and slide on their side. This exercise should be performed both on the right and on the left side. Slipping on your side expands your understanding of the properties of water.

Preparatory exercises for mastering with water are static in nature and should alternate with dynamic ones if the water or air temperature is insufficient. Usually, when mastering the preparatory exercises, the task is given to perform frequent movements with straight legs while sitting on the side, lying in the water on the chest or on the back. Such movements are reminiscent of exercises for studying the technique of crawl leg movements, but they do not carry the task of training, but mainly aim to increase the level of emotionality of training and warming up. From the entire group of preparatory exercises for mastering with water highest value to master the technique of sports methods of swimming, they have exercises for mastering breathing. Therefore, breathing exercises are repeated after each exercise (15-20 exhalations into the water).

After the preparatory exercises for mastering with water are studied, you can proceed to the study of sports methods of swimming.

From work experience

"The role of "dry swimming" in preparing preschoolers for classes in the water"

Ivanova Elena Viktorovna,

physical education instructor MBDOU No. 7,

Nickel, Murmansk region

Every person should be able to swim. And the sooner he learns, the better. The success of teaching preschoolers the practical skills of swimming and the degree of its health-improving influence depends on how clearly and correctly all the basic requirements for its organization are observed.

Several stages of learning can be distinguished.

First stage: begins with the introduction of the child with water, its properties.

Second phase: associated with the acquisition by children of skills that will help them feel safe enough in the water.

The main content of the classes is physical exercises and games. A properly organized process of learning to swim has a versatile developmental impact on children and has a high educational and educational effect. Understanding the meaning of tasks stimulates an interested and active implementation of them, contributes to the gradual assimilation and awareness of the meaning of the exercise. This encourages children to perform movements as well as possible, clearly.

Motor skills and abilities are formed by repeated repetition of exercises. The principle of visibility in teaching swimming is one of the leading ones.

In my work, I use exercises to teach swimming to children up to school age on land (dry swimming) with elements of breathing exercises. The use of exercises contributes to the formation of a specific motor experience of preschoolers (teaching the skill of swimming); strengthening the health and hardening of the body of children; ensures the creation of conditions for the emotional well-being of pupils. These exercises are useful in themselves and physically develop no worse than classes with dumbbells, expanders and kettlebells. The use of exercises will help maintain children's interest in their implementation, contributes to the formation of friendly relations, to understand their own feelings and impressions.

Here are a few examples of exercises on land, figurative-game form:

Exercise "Sea figures"

Purpose: development of muscle strength.

Starfish - lie on your stomach, bending over, arms to the sides, legs apart.

Seahorse - sit on your heels, hands behind your head.

Crab - moving in an emphasis while standing, bending over, legs bent apart.

Dolphin - lying on his stomach, bending over, hands up to the castle.

Goal: development of flexibility

Snail - emphasis lying on your back, touching the floor with your feet behind your head.

Sea lion - emphasis sitting between the heels, knees apart.

Medusa - gray-haired, legs apart, with an inclination forward until the hands touch the feet.

Already - gray-haired with extremely divorced legs apart, hands on the belt.

Sea worm - emphasis standing, bent over.

Outdoor game: The sea is worried.

Purpose: development of imagination and motor memory.

Figurative-game form of exercises in verses and riddles.

Ex. "Two Frogs"

Purpose: development of communication skills, attention, flexibility.

Children jump like frogs from straight arms forward upwards.

We see them jumping along the edge

Two funny frogs.

Jump-jump, jump-jump,

Jump from heel to toe.

Ex. "Heron"

Purpose: the formation and correction of posture, the development of attention.

Walking in circles with knees high.

I have stilts - Stands on one leg,

The swamp is not scary. He gazes into the water.

Will they find frogs? Pokes beak at random -

Here is my concern. Looking for frogs in the river.

Ex. "Starfish"

Purpose: development of muscle strength.

A star fell from the sky

Got into the blue sea

And now a starfish

Settled underwater.

Ex. "Jellyfish"

Purpose: development of flexibility.

Sit down - with an inclination forward until the hands touch the feet, legs apart.

Dynamic Control "Jellyfish"

Purpose: prevention of scoliosis.

I.P. - lying on your stomach, legs and arms spread apart. Raise your arms, legs, keep your head in 4 counts. Then slowly lower to the floor and relax a little.

Game ex. "Walrus"

Purpose: to improve posture.

Children, imitating walruses, crawl one after another, pull themselves up on their hands.

You will recognize the walrus -

Tusks like two walruses!

But walruses are also for beauty

They wear tusks - like a mustache!

The walrus is tempered all the time -

Bathes in ice water.

Exercise: "Hedgehog"

Purpose: mastering the technique of holding the breath.

Group, roll forward - back.

Pair exercises for warming up when learning to swim

In senior preschool age when teaching swimming, a significant place is given to paired exercises performed during the warm-up to warm up the basic muscle groups. The use of paired exercises allows you to maintain children's interest in their implementation, contributes to the formation of friendly relations, develops the ability to listen to your partner, adjust your actions to the actions of a friend, teaches you to perform movements at a common pace, synchronously, with a single amplitude and intensity. In pair training, the vestibular apparatus is actively involved in the work: performing many exercises requires children to be able to maintain balance, which means that coordination will develop.

Ex. "Kalach"

IP - standing with your back to each other, interlace your hands and put on your belt.

1 - synchronous head turn to the right;

3 - the same to the left;

Ex. "Canoe"

IP - squatting, arms to the sides, slightly lean forward.

1 - straighten your back, stretch your crown to the ceiling, arms parallel to the floor.

Ex. "Pump"

IP - one child squats, the other stands in the main stance, both hold each other's hands.

1 - the first child gets up, the second one sits down. Partners help each other.

Ex. "Window"

IP - standing opposite each other, arms to the sides, with the crown of the head reaching up.

1 - tilt to the side, one hand - up, the other - down, look in the direction of the slope;

2 - the same in the opposite direction.

Ex. "Cutting wood"

IP - sit facing each other, legs apart, connect the heels, hold hands.

1 - tilt the first partner forward, the second pulls him towards himself.

2 - similar actions are performed by another partner.

Ex. "Water lily"

IP - sitting in Turkish, arms to the sides, boat.

1 - tilt to the side, one hand - up, the other - down, look in the direction of the slope.

2 - to the other side.

Ex. "Cars"

IP - one child lies on the rug, rests his hands on the floor; the other is standing, holding the first by the legs.

1 - 6 - the first child moves on his hands, the second helps him, holding his legs. Then the partners change places.

Proper breathing while exercising - necessary condition full-fledged physical development. When teaching a child to breathe properly, first of all, it is necessary to teach him to exhale deeply to clean the lungs well and improve their oxygen supply. It is necessary to draw the attention of children to the fact that it is necessary to breathe through the nose. Proper nasal breathing is a condition for the health of the child, a prophylactic against tonsillitis and respiratory diseases.

For development exercise with elements of respiratory gymnastics, it is necessary to solve the following tasks:

1. increase the general vitality of the child, the resistance, hardening and resistance of his body to diseases of the respiratory system;
2. develop respiratory muscles, increase the mobility of the chest and diaphragm, improve lymph and blood circulation in the lungs, improve the activity of the cardiovascular system.

I use respiratory gymnastics, which has a positive effect on all body systems: endocrine, respiratory, circulatory, digestive, urinary, nervous. V breathing exercises there is a soothing "evening" and a mobilizing "morning" breath.

Soothing breathing can quench excess excitement and nervous tension. This type of breathing can neutralize the effects of conflict, relieve pre-launch anxiety, and help you unwind before bed.

Mobilizing breathing helps to overcome lethargy and drowsiness during fatigue, promotes a quick and painless transition from sleep to wakefulness, and mobilizes attention.

With toning effect

Exercise 1. Mobilizing Breath

IP - standing or sitting (back straight). Exhale the air from the lungs, then inhale. Hold your breath for 2 seconds, exhale the same duration as the inhale. Then gradually increase the inspiratory phase.

Exercise 2."LOCK"

IP - sitting, the body is straightened, hands on their knees in the "lock" position. Inhale as you raise your arms above your head, palms forward. Hold the breath (2s.), exhale sharply through the mouth, hands fall to their knees.

With a calming effect.

Exercise 1."RELAXATION"

IP - standing up, straighten up, put your feet shoulder-width apart. Take a breath. As you exhale, bend over, relax your shoulders and neck, lower your head and arms to the floor. Breathe deeply, follow your breath. Stay in this position for 1-2 minutes. Then straighten up.

Exercise 2."BALLOON"

Purpose: relieve stress, calm children.

All players stand or sit in a circle. The host invites the children to inflate imaginary balloons: “Inhale, bring the“ balloon ”to your lips and, puffing out your cheeks, slowly, through parted lips, inflate it. Watch how your ball gets bigger and bigger, how the patterns increase on it. Blow carefully so that the balloon does not burst. Now show the balloon to each other.”

Exercise 3"BREAKING OFF"

Breathe slowly, calmly and deeply for 3 minutes. You can even close your eyes. Enjoy this deep slow breathing.

Exercise 4"BARBELL"

Purpose: to relax the muscles of the back.

Now we will be athletes - weightlifters. Imagine there is a heavy barbell on the floor. Take a breath, lift the barbell off the floor, lift it with outstretched arms. Exhale, drop the barbell to the floor, rest. Let's try again.

Conclusion: « dry swimming”, i.e. exercises on land, firstly, play a significant role in preparing the child's body for training in the water.

Secondly: in the process of doing the exercises, it is possible to explain the technology to the child in an accessible way, to devote more time to studying and improving it.

Learning to perform movements on land

- the child easily reproduces it in water;

- easily copes with water resistance;

- increases the volume of motor activity;

- a hardening procedure that helps to improve the health of children.

The two most important exercises in learning to swim. Dear swimmers! Remember! Nothing is more important than these two exercises for a beginner who has decided to learn how to swim correctly! Because it is with their help that you will teach your body to take the only correct position in the water, in which the resistance in the water will be minimal. These exercises have "talking" names: "Sausage" "Arrow" With the help of the first exercise - "Sausages" - we will learn to relax in the water, merge with it, lean on it. Exercise "Arrow" will help develop the skill to take the only correct position of the body in the water when swimming crawl, breaststroke or butterfly.

Exercise "Sausage". Standing in waist-deep water, you need to inhale, relax and dive face down into the water. And then - hang like this in the water while holding your breath. It is important that your whole body is completely relaxed!!! Your legs should hang in the water with whips, in no case do not lean on them! But it is especially important that the neck and head are relaxed! After hanging like a sausage in the water, after 20-30 seconds, gently stand up and raise your head out of the water. The meaning of this exercise: You must get two points of support (attention!) in the water: the first point is your face, the second is your chest. With these two points of support, it will be convenient for you to make movements with your arms and legs, no matter what style you swim in the future. Because these two points of support are stability, your “foundation” in the water! And do not think yet, but how am I going to inhale?! Swimming breathing will be covered later!! Common Mistake an adult learning to swim: the inability to relax the head the first time when immersed in water. What is the reason? Working day at the computer, regular prolonged stress, fear of water since childhood. Therefore, devote as much time to this exercise as it takes to complete it successfully. When performing "Sausage", the neck, arms, head, eyes and even eyebrows should be relaxed. Another important point: Eyes must be kept open. Empirically, it has been repeatedly verified: with closed eyes, the exercise is performed much worse than with open eyes.

Exercise "Arrow". Important! The position of the swimmer in Strelka is the basic position of the body in the water when swimming in crawl, breaststroke or butterfly! There is no point in learning any other elements from these styles if you have not learned how to correctly perform the Arrow. All other movements from the listed styles of swimming seem to be “glued” to this basic position. So, to perform this exercise, you need to stretch your arms in front of you. It is better if the arms are spread parallel to each other, especially if the exercise is performed by a beginner. In this position, both hands rest on the water. You can imagine the hands as a pair of skis parallel to each other and resting on the track, in our case, on the water. Hands should be kept on the surface of the water, not lowering them under water and not raising them completely out of the water. In this case, one leg is initially bent and rests on the side. Take a breath, lower your head into the water "sausage", the look is directed to the bottom. And only after we lie down with our chest and head on the water, pull the other leg to the side and make a soft, elastic push. And then - slide so to a complete stop. What is the point of this exercise? This position of the body in the water causes the least resistance! So, the more often you bring the body into such a reference position while sliding while swimming breaststroke, crawl or butterfly, the more strength you will save! But if you start to strain your neck and raise your face, the body will immediately begin to sink into the water, giving a draft “aft”. And in such a semi-vertical position, it is much more difficult to swim. If the head not only sinks into the water, but also relaxes, it starts to float rib cage. With a relaxed face, we rely on it. In such a horizontal position, which is the base, it is much easier to swim. And this is what we need!

Three mistakes when performing the “arrow” Often, having mastered the “Arrow”, beginners, especially children, make such a mistake as jumping while diving. What is the risk of such an error? After such a jump, the head immediately goes under the water. And at the same time, firstly, water can get into the nose, and secondly, having failed after jumping under water, the beginner instinctively wants to raise his head up. And swimming in Strelka with a tensely raised head is wrong for the reason that we described above! At right approach you need to inhale, gently put your face on the water, without jumping, and then push off with the second leg, pulling it first to the side. The second mistake is spreading your legs while sliding, because they will cling to the water and slow down your progress in the water. After the push from the side, keep your legs together and stretch your socks. The third mistake is not very fundamental, but it is still worth paying attention to: a beginner often, when performing the Arrow, keeps his arms in front not straight, but half-bent. When learning the front crawl, it is important that the arms are straight as they are brought forward into the preparatory position for the stroke. And if, when learning the “Arrow”, the arms are not straight enough, then the same thing will happen when swimming with the crawl: you will bring them forward half-bent, and from this the length of the stroke will be small, insufficient for good and correct sliding. That is why the “skis” of the “arrow” must initially be straight. Keep your arms straight!!

Repetition is the mother of learning. If you have the opportunity to take your smartphone with you to the pool, and, having chosen a safe place for it, view the materials of this video lesson online again, then the effect of the classes will be even higher. And it will be very cool if someone can make a video recording of them while you are doing the exercises. After reviewing the recorded material, you will be able to eliminate errors much faster and learn how to correctly perform Sausage and Arrow. The two main exercises in learning to swim. And then move on! For our next lessons!!

Learning to swim without the use of assistive devices for an adult allows strict discipline, the study of basic theory. Start self-learning practical side swimming is recommended only after familiarization with safety precautions and rules of conduct in the pool.

You can learn to swim at any age. The only obstacles for an adult to achieve the desired goal may be prejudices and fears. Getting rid of them allows a clear understanding that swimming in the pool and in the open water brings not only pleasure, but also has a beneficial effect on health.

Swimming lessons on a regular basis contribute to:

• development of the respiratory system;
• training of the heart and blood vessels;
• stimulation of metabolic processes;
• strengthening the muscles, immunity and nervous system.

You should start learning to swim in a shallow pool or open water. The legs should feel solid support, the head and shoulders should be above the water. Feeling completely safe and gaining confidence allows the presence of a person who knows how to swim well.

An alternative may be classes with a qualified trainer. Attendance at special classes is not prerequisite You can learn the basics of swimming on your own.

How to breathe correctly?

The most important and hardest moment in learning to swim. Without proper breathing, it is impossible to master swimming crawl, breaststroke and any other style. Learning to breathe correctly is essential from the very beginning. A deep breath through the mouth is done above the surface of the water, and exhalation - in the water.

The air taken in by the lungs allows a person to stay in the desired position. The deeper the breath, the better the floating water holds. No need to try to gain full lungs of air. This will lead to a feeling of discomfort, will become an obstacle to free movement in the water.

Breathing exercise

To put correct breathing, you need to practice. Being aground, you need to take a deep breath of air, without exhaling, completely immerse yourself in water and fully exhale through your mouth. The exercise is repeated in several approaches. The main thing is not to take breaks between them. Professional swimmers train in a similar way, but the technique is perfect for beginners too.

Breathing while swimming

You need to inhale air through your mouth. The position of the body when moving in the water should remain unchanged, it is only necessary to turn the head. Breathing through your nose is not safe. Drops of water, getting into the nasopharynx, cause discomfort and can provoke an attack of suffocation. Breathing is coordinated by the movement of arms and legs, which are determined by the style of swimming.

Swimming techniques

An invariable part of the learning process is the knowledge of the basic styles of swimming, of which there are four:

1. Breaststroke

It consists in synchronous movements of the limbs parallel to the water.

1. Crawl on the chest

The style involves making synchronized strokes first with one and then with the other half of the body.

1. Crawl on the back

The technique is similar to an inverted crawl on the chest.

1. Butterfly

The most difficult swimming technique. It is not recommended to learn it on your own. Those wishing to swim in the butterfly style should comprehend the technique under the strict guidance of a professional coach or mentor.

How to stay on the water?

To learn how to swim properly in any of the styles, you first need to learn how to stay on the water. The "asterisk" exercise allows you to do this.

It is carried out in the following order:

More air is taken into the lungs;

1. Immersion

The face is lowered into the water, and the limbs are moved apart so that the body forms a kind of “star”;

1. Holding

Stay in the same position for as long as possible. Being in the water, you can not exhale. Otherwise, the dive will start immediately.

« Star"- an exercise to overcome fear of water. It allows you to learn how to properly float on the surface of the water with the help of air taken into your lungs, without resorting to making movements with your legs and arms. A person who has successfully mastered the “asterisk” can safely proceed to the technical development of movements.

How to move your arms and legs correctly?

Full swimming is impossible without working out the movements of the arms and legs. Hands in water move reflexively. Much harder to master the moves lower limbs. Without the help of the legs, it will not be possible to keep the body on the water and develop speed. The main thing, starting to hone the movement of the legs, remember that the socks should always be extended.

Learning to swim crawl, the movement of the legs is biting and fast. The more intense the blows, the greater the speed develops. Breaststroke requires a different movement technique, reminiscent of the movement of a frog in water. It is easier to learn how to move your legs, mastering the breaststroke, holding your hands either on the side of the pool, or using a special board that supports the swimmer on the water.

How to learn to swim crawl and breaststroke?

The easiest to learn for a beginner swimmer is the crawl. It is not very difficult to master this technique. They lay down on the water with their faces, begin to sort out alternately with their legs, lowering and raising them. At the same time they wave their hands. First, one of the hands is brought forward, lowered into the water, and the palm folded in the bucket is stroked towards the thigh. Perform the same movement with the other hand.

Swimming crawl, the air is taken into the lungs for every second stroke. To take a breath, the head is first taken out of the water and then turned towards the moving arm. Take in air with your lungs as much as possible. It is impossible to swim for a long time without a sufficient level of oxygen.

Breaststroke is a little more difficult than crawl, but you can master it quickly enough. The main thing to consider is that the movements when swimming with a breaststroke should be synchronous and similar to those made by a swimming frog. It is more difficult to learn how to swim with a butterfly. It is recommended to master this technique with an experienced trainer. The specialist will demonstrate the movements by his own example and check the correctness of their implementation.

Sports swimming requires special training. TO professional career it is almost impossible to prepare an adult swimmer. Appropriate trainings and loadings have to begin since the childhood.

Swimming in the pool

Swimming in the pool is good not only for health, but also for the figure. Regular classes are considered effective way release of energy from fat accumulations. What matters is not only the amount of time spent in the pool, but also the effectiveness.

In order for training to be as effective and safe as possible, you must follow a few simple recommendations:

1. Exercising on an empty stomach;

Water pressure on the abdominal cavity during swimming is high. If the stomach is full, it is fraught with problems with digestion. There should be 2.5 hours before training, and after training - an hour later.

1. Train between 16.00 and 19.00;

In the morning, the body is not yet ready for heavy loads, and in the evening, on the contrary, it needs a good rest. If you do it in the mornings or evenings, the training will be less effective than the training done during the day.

1. You need to visit the pool at least three times a week;

Regular classes are the key to stable results. Constant training accustoms the body to loads, the muscles quickly remember the acquired skills in swimming.

1. Put on a rubber hat, remove jewelry;

Prolonged exposure to water on the roots negatively affects the condition of the hair, and jewelry can be lost.

1. Take a warm shower or warm up;

Warmed and prepared muscles allow you to make your workout more effective.

1. Wear rubber slates.

Walking barefoot on wet tiles can cause injury.

The health benefits of swimming are invaluable. The immune system people who regularly visit the pool is strengthened. They are much less likely to suffer from heart disease, colds and other ailments, are not subject to depression, always arrive in an excellent mood, do not suffer from obesity, have good muscles and a proportionately developed body.

Relaxation exercises must be known and put into practice in order to control the processes of excitation of children during emotional stress, when they experience excessive tension in certain muscle groups. Children cannot get rid of this tension on their own, they begin to get nervous, which leads to the tension of new muscle groups. Therefore, the teacher must help the children.

To control the processes of excitation, it is necessary to teach children to relax their muscles. It is also necessary to teach them to feel tension, relieve it by relaxing certain muscle groups. Exercises on muscle relaxation contribute to the prevention of diseases of the circulatory organs, the normal functioning of the digestive organs and facilitate breathing. That is why relaxation exercises are very important, especially in primary school age. They can be carried out at any lesson, at recess for 35 minutes.

Exercise "Swimming in the clouds"

Target:

Teacher:

“Lie down and take a comfortable position. Close your eyes. Breathe easily and slowly. Imagine that you are in some wonderful place. Warm, quiet day. You feel good, you feel good. You are absolutely calm. You lie and look up at the clouds - big, white, fluffy clouds in a beautiful blue sky. Breathe freely.

As you inhale, you begin to easily rise above the ground. With each breath, you slowly and smoothly rise towards a large fluffy cloud. You rise even higher, to the very top of the cloud, and gently sink into it. You are now floating on top of a large fluffy cloud.

Your arms and legs are spread freely to the sides, you do not want to move. You are resting. The cloud slowly begins to descend lower and lower with you until it reaches the ground ... Finally, you are on the ground, and your cloud has returned to the sky. It smiles at you, you smile at it. You are in a great mood. Save it for the whole day."

Exercise "Balloons"

Target:

Teacher:

“Sit back, close your eyes… Imagine that you are balloons, very beautiful and funny. You are inflated and you become very light. Your body becomes light and weightless. The arms are light and the legs are light. Air balloons rise higher and higher.

A warm gentle breeze is blowing, it gently blows over each balloon ... It is very pleasant to fly. You are easy and calm. You fly where the gentle breeze blows.

But now it's time to return home. Smile at this breeze. And here you are again in this room. Stretch and open your eyes on the count of three.

Exercise "Turtle"

Target: relieve psycho-emotional stress, get rid of general stress.

Teacher:

“The exercise is done lying on the desk. Imagine that you are little turtles lying on yellow sand or soft grass near a clear stream, river, lake or sea, wherever you like. The sun is warm, the turtle is warm and good. The arms and legs are relaxed, the neck is soft ... Suddenly a cold cloud appeared and covered the sun. The turtle became cold and uncomfortable, and she hid her legs, arms and neck in her shell. Tighten your back, arching it slightly - this is your shell. Tighten your neck, arms and legs. Try to pull them under your shell.

The cloud is flying away! The sun came out again, it became warm and good again. The turtle is warm. Her neck, arms and legs become warm, soft and slowly emerge from under the shell.

Exercise "Shake off the water from the fingers"

Target: get rid of tension.

Teacher:

"Occupy initial position: arms bent at the elbows, palm down, hands hanging down. With the movement of the forearm several times we drop the hands down, as if shaking water from the fingers.

Before exercises, it is useful to invite children to tightly clench their hands into a fist so that the difference in the tense and relaxed state of the muscles is more clearly felt.

Exercise "Starfish"

Target: relieve emotional tension, stimulate the imagination.

Teacher:

“Close your eyes and imagine the place where you most like to relax. You always feel good and safe there. Imagine that you are in this place and do what you want.

At the end of the exercise, ask the children to open their eyes, stretch a few times, and take a deep breath.

Exercise "Jellyfish"

Target:

Teacher:

"Sitting on a chair, make smooth movements with your hands, imitating a jellyfish swimming in the water."

The exercise is best performed with calm music.

Exercise "Wooden and rag dolls"

Target: relax.

Teacher:

“Movement helps you to be aware of the tense and relaxed state of the muscles of the body. Therefore, now we will depict wooden puppets. Tighten the muscles of the legs, body, arms slightly laid aside. Make a couple of sharp turns of the whole body, keeping the neck, arms, shoulders motionless. Feet firmly and motionless on the floor.

And now we will imitate rag dolls. Release the tension in your shoulders and body, let your arms now hang like rags.

In this position, children are quick, short push turn the body to the right, then to the left. At the same time, the arms take off and wrap around the body.

Exercise "Lazy"

Target:

Teacher:

“Today you practiced and played a lot. You must be tired. I suggest being a little lazy.

Sit back, close the gas... Imagine that you are real lazy people. Relax on a soft soft carpet. The surroundings are quiet and calm, you breathe easily and freely. A feeling of pleasant peace and relaxation covers the whole body. You rest, lazy, bask, enjoy peace. Rest your arms, legs and whole body...

Pleasant warmth covers the whole body. You are too lazy to move, you are pleased. Your breathing is completely calm. Arms, legs and whole body are relaxed. A feeling of pleasant peace fills from the inside. You rest, you pamper. Pleasant laziness spreads throughout the body.

You enjoy complete peace and relaxation, which brings you strength and good mood. Stretch, throw off laziness and at the expense of "three" open your eyes. Now you feel rested. You feel more energized, don't you?"

Exercise "Waterfall"

Target: relieve emotional tension, stimulate the imagination.

Teacher:

“Imagine that you are standing near a waterfall. Wonderful day, blue sky, warm sun. The mountain air is fresh and pleasant. You breathe easily and freely.

But our waterfall is unusual, instead of water, soft white light falls in it. Imagine that you are standing under this waterfall. Feel this beautiful white light streaming through your head. You feel how it pours over your forehead, then over your face, neck ... White light flows over your shoulders, helps them relax ...

This amazing waterfall of white light flows around your entire body. You feel calm. Now stretch and open your eyes at the count of three. The magical light filled you with fresh strength and energy.”

Exercise "Naughty cheeks"

Target: show that breathing is a way to relax and find peace.

Teacher:

Take a breath by puffing out your cheeks. Hold your breath, slowly exhale the air, as if blowing out a candle. Relax your cheeks. Then close your lips with a tube, inhale the air, drawing it in. The cheeks are retracted. Then relax your cheeks and lips."

Repeat the exercise 56 times.

Exercise "Mouth on the lock"

Target:

Teacher:

“Close your lips so that they are not visible. Imagine that you seem to close your mouth with a padlock. Then relax them.

Now let's do the exercise again, repeating after me: "I have my secret, I won't tell it to you, no(purse lips) . Oh, how hard it is to resist without saying anything(4 - 5 s) . Still, I will relax my lips, and I will leave the secret to myself.

Exercise "Curious Barbara"

Target relax, get rid of the feeling of discomfort.

Teacher:

“We take the starting position: stand, feet shoulder-width apart, arms down, look straight ahead. Turn your head as far to the left as possible, then to the right. Breathe in and out. The movement is repeated twice in each direction. Then we return to the starting position, relax the muscles. Let's do the exercise again, repeating after me: " Curious Varvara looks to the left, looks to the right. And then forward again, then rest a little ".

Raise your head up, look at the ceiling as long as possible. Then we return to the starting position, relax the muscles. Let's do this movement again, repeating after me: " And Varvara looks up the longest and farthest! We come back and relax nicely.”

Slowly lower your head down, press your chin to your chest. Then we return to the starting position, relax the muscles. Let's do the exercise again, repeating: " Now let's look down: the neck muscles are tense! Come back, relax nicely».

Exercise "Jewel"

Target:

Teacher:

“Imagine that you are holding in your fists something very valuable, dear to you. And someone wants to take it from you. You clench your fists tighter and tighter. Even the bones get sick and the hands begin to tremble ...

But the offender is gone. You unclench your fists, your fingers become relaxed, your hands lie calmly on your knees ... Relax ...

But here someone again wants to take away what is in your fist. He must not notice that there is something there! Squeeze your jewel tightly. Now relax, the danger is over. You have managed to protect your treasure again!”

Exercise "Rain in the forest"

Target: relieve emotional tension, stimulate the imagination.

Teacher:

“Stand in a circle behind each other and imagine that you are turning into forest trees. The sun is shining in the forest, and all the trees have stretched their branches towards it. They stretch high with their branches so that each leaf is warm (children rise on their toes, raise their hands high, fingering).

Suddenly a strong wind blew and began to shake the trees in different directions. And the trees are firmly held by their roots, stand stably and only sway (children sway to the sides, straining their leg muscles).

The wind brought rain clouds, and the trees felt the first raindrops (children touch their backs with their fingertips in front of a sitting comrade). The rain is knocking harder and harder (children increase finger movements).

The trees began to pity each other, to protect from hard hit rain with their branches (children run their hands along each other's backs).

Hooray! The sun has appeared! The trees rejoiced, shook off the extra drops of rain from the leaves. They feel energized, fresh and joyful.”

Exercise "Birds"

Target: relieve emotional tension, stimulate the imagination.

Teacher:

“Imagine that you are little birds. You fly through the fragrant summer forest, inhale its aromas and admire its beauty. You sat down on a beautiful wild flower and inhaled its light aroma, and now you flew to the highest linden tree, sat on its crown and felt the sweet smell of a flowering tree.

A warm summer breeze blew, and the birds, along with its impulse, rushed to the murmuring forest stream. Sitting on the edge of the stream, they cleaned their feathers with their beaks, drank clean, cool water, splashed and again rose up.

Now let's land in the most comfortable nest in a forest clearing. You relax and feel great!

Rested, full of strength and energy, we continue to work.”

Exercise "Magic dream"

Target: relax, feel peace, gain the ability to control your thoughts.

Teacher:

“Lie down on the floor. Hands along the body, eyes closed. The game "Magic Dream" begins. But you will fall asleep not for real, you will feel and hear everything, but you will not talk, move and open your eyes until you wake up. Listen carefully and repeat my words to yourself. Rest easy. May everyone have a good and kind magical dream.

Eyelashes fall, eyes close. We calmly rest, we fall asleep with a magical dream. We breathe easily, evenly, deeply. Our hands are resting... Our legs are also resting... They are resting, falling asleep... They are resting, falling asleep... The neck is not tense, but relaxed... The lips are slightly parted, everything is miraculously relaxing. Everything is wonderfully relaxed. Breathe easily, evenly, deeply. The tension has flown away and the whole body is relaxed. As if we were lying on the grass, on the green, soft grass. The sun is shining now. Our feet are warm. Breathe easily, evenly, deeply. We are all warm and lethargic, and not at all tired. We calmly rest, we fall asleep with a magical dream.

It's good for us to rest, but it's time to get up. We squeeze our fists tighter, we raise them higher. Stretch! Smile! Everything! Open your eyes and stand up.

Exercise "Butterfly Flight"

Target: relieve emotional stress, stimulate the imagination, relax, feel peace, acquire the ability to control your thoughts.

Children lie on the mats on their backs, arms extended along the body, legs straight, slightly apart.

Teacher:

“Close your eyes and listen to my voice. Breathe easily and calmly. Imagine that you are in a meadow on a beautiful summer day. In front of you is a magnificent butterfly fluttering from flower to flower. Follow the movement of her wings. They are light and graceful.

Imagine that you are a butterfly. You have beautiful and big wings. Feel your wings move up and down slowly and smoothly. Enjoy the feeling of slowly and smoothly floating in the air.

Take a look at the colorful meadow you are flying over. Look how many bright colors it has. Find the brightest flower with your eyes and gradually begin to approach it. Now you can smell the fragrance of this flower. Slowly and smoothly sit down on the soft, fragrant center of the flower. Breathe in its scent again... open your eyes. Tell me about your feelings."

Exercise "Rest by the sea"

Target: relax, get rid of the feeling of discomfort.

Teacher:

“Lie down in a comfortable position, close your eyes and listen to my voice. Imagine that you are in a beautiful place by the sea. A wonderful summer day. The sky is blue, the sun is warm. You feel absolutely calm and happy. Soft waves roll up to your feet, and you feel the pleasant freshness of sea water. There is a feeling of a light and fresh breeze blowing over the whole body. The air is clean and transparent. A pleasant feeling of freshness and vigor embraces the whole body: forehead, face, back, stomach, arms and legs.

You feel how the body becomes light, strong and obedient. Breathe easily and freely. The mood becomes vigorous and cheerful, I want to get up and move.

We open our eyes. We are full of strength and energy. Try to keep these feelings for the whole day.

Exercise "Deck"

Target: take off muscle tension, lead nervous system and psyche in a state of rest.

Teacher:

“Imagine yourself on a ship. The ship is rocking. In order not to fall, you need to spread your legs wide, press them to the floor, and clasp your hands behind your back.

Rocked the deck! Transfer your body weight to your right leg, press it to the floor. Your right leg tense, and the left is relaxed, slightly bent at the knee and the toe touches the floor. Straighten up and relax your legs.

Swung to the other side! Hold it down left leg to the floor. She is tense, and the right one, on the contrary, is relaxed, slightly bent at the knee and touches the floor with her toe. Straighten up. Take a deep breath in and out."

Repeat the exercise several times. You can repeat the following: “It began to rock the deck! Press your foot to the deck! We press the leg tighter, and relax the other. ”

Exercise "Playing with sand"

Target: relieve psycho-emotional stress, get rid of stress.

Teacher:

“Imagine that you are sitting on the beach. Inhale and pick up the sand in your hands. While holding your breath, tightly clench your fingers into a fist and try to hold the sand. Exhale, sprinkling sand on your knees, gradually unclenching your fingers. Relax and lower your arms along the body.

The exercise must be repeated 23 times.

Exercise "Smile"

Target: relax, get rid of the feeling of discomfort.

Teacher:

“Imagine that in front of you is a drawing of a beautiful sun that smiles broadly. Smile at the sun! Feel how the smile passes into your hands, reaches the palms. Smile several times, each time smiling wider. Feel how your lips stretch and the muscles of your cheeks tense ...

Breathe and smile… Your arms and hands are filled with the smiling power of the sun.”

Exercise "Swing"

Target: relieve psycho-emotional stress, get rid of general stress.

Teacher:

“Imagine a warm summer day. The gentle sun strokes you, you feel its touch with your skin. Butterflies fly by. They decided to network to your eyebrows! They probably want to have fun and swing on your eyebrows, like on a swing. Well, let! Move your eyebrows up and down.

The butterflies have flown away. You again feel with your skin only the warmth of the summer sun. And now you hear a flock of dragonflies flying. Probably, the butterflies told the dragonflies that you can swing on your eyebrows like on a swing, so they flew in to have fun and sit on your eyebrows. Help them move your eyebrows up and down!

But then the dragonflies flew away. The rays of the summer sun pleasantly touch your face. Remember how butterflies and dragonflies had fun, and smile.

Ekaterina DAVIDOVSKAYA,