The first rule of swimming is that there is no “right” way to swim. Just as everyone runs differently, everyone swims differently. "Everything good swimmers take on the ideal stroke technique but incorporate their own moves, ”says Jamie Baron, Chelsea Piers Fitness Club Director aquatic species sports. And he adds: "You should try to use the ideal technique in the way that physiology will allow you." This means that you do not need to compare yourself with the person floating on the next path.

Make it your habit

“Go to the pool once or twice a week - great way get nowhere, ”says Jamie Baron. “If you don’t invest your time, don’t expect results.” New to swimming and excited? The only way to overcome your fear is to make you feel comfortable in your new environment. “This process will be greatly accelerated if you go to the pool more often. Four 30-minute workouts are better than one 2-hour workout, ”says Jamie Baron.

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Straighten up

You probably know that your body should look like a straight line in the water. Are you straightened up? Truth? “The straighter you are in the water, the less resistance you create and the easier it will be for you to paddle,” says Amanda Elizabeth Sawyer, trainer at New York's Health and Racquet Club. “This is especially important on open water where there are many more unpredictable moments, such as waves, currents, other swimmers and aquatic life. "

Blow bubbles

Sounds childish but blowing bubbles important exercise... “Your head should be submerged in water, exhale through your mouth, your goal is a long chain of bubbles,” says Ellis Peters, trainer at the famous American fitness club Equinox. "Say" Hmm "when you exhale. The presence of sound is an audio confirmation that there is still air in your lungs. "

The best way to learn how to breathe correctly? “Look down - I mean the bottom of the pool - when you exhale,” says Amanda Elizabeth Sawyer. "By being face down, you keep your body erect."

Don't keep your head above water

You don't have to keep your entire face above the water to breathe freestyle. “Keep your head in a neutral position while swimming and turn it just to breathe. It's important not to lose momentum, ”says Sarah Borell, a top-notch triathlon and swimming coach in the Masters category.

Minimize head movements

Move your head only when necessary (namely, to breathe). The more head movements you make, the less they are directed clearly forward. Amedeo Pablo Olivares, trainer at New York's Health and Racquet Club and operating director at the Pinero Swim Club, advises thinking of your head as the steering wheel in a car - where it goes, your body goes, so keep it straight.

Concentrate

In the water, you cannot look around, hear, talk - you can only get everything out of your head. Thinking about something negative can cause you to panic. “So just breathe,” says Laura Kozik, instructor at Equinox Fitness Club and creator of the New York women's triathlon team Team Lipstick. "Focus on your good shape, focus on your breathing and focus on turning your body into a car ... preferably a Ferrari."

Practice swimming on both sides

“The shortest path between two points is a straight line. Swim straight, developing a balanced technique on both sides of the body, ”says Laura Kozik. She suggests trying one-arm exercises to develop both the right and left: extend your arm in front of you and hold it in this position while you stroke the other arm along the entire length of the pool. “You will also learn how to breathe correctly on both sides,” adds Laura Kozik. "After all, you can only turn to inhale in the direction of the hand that is currently working."

Shoulders down, hips up!

“Believe it or not, the most important part of swimming is what happens between your thighs and the crown of your head,” says Misty Hyman, who won gold medal at the Olympics in the 200m butterfly, currently coaching other swimmers. To keep your hips higher in the water (which allows you to breathe more freely), make sure your head is in a neutral position (neck is long, straight) and your eyes are pointing down. Keep your torso straight and bend over slightly top torso towards the bottom. This will help keep your hips higher.

Keep your arms long

Paddle row and backstroke require the swimmer to rotate both shoulders and hips at the same time. The leading hand reaches forward while the other grabs the water and moves along the hips back. What is the key to creating this efficient, coordinated movement? " Long hands, long strokes and maximum pivots should be the focus, ”says Ellis Peters. Extend your arm fully at the beginning of the pull motion and again at the end. Your shoulders and hips will unroll at the same time.

Longer stroke

“Many people who swim for themselves do not increase their stroke length, although this is probably the most important detail in swimming,” says Radenko Miskovich, elite personal coach fitness club Chelsea Piers NYC. Longer strokes result in maximum speed with minimum energy consumption. To improve your stroke, Radenko Miskovich suggests trying freestyle with straight arms. Hint: Imagine trying to pick apples from a tree directly above you, twisting your hips to reach as many as possible.

Protect your shoulders

Shoulder injuries are very common among swimmers. “When swimming freestyle, make sure your fingertips enter the water first with every stroke,” says Sarah Borell, a top-class swimming and triathlon coach in the Masters category. Avoid entering first thumb as this may put too much stress on your shoulder.

Draw a line

To move faster, focus on moving your arm straight back as you twist your shoulders and inhale. “Your arms should not cross the center line of your body during any of the stroke phases,” says Amedeo Pablo Olivares.

Increase your speed

Swimming short distances at a slow pace won't help much if you want to get better and faster. Instead, Radenko Miskovich recommends adding sprint to your workout routine - swim 12 seconds or less with maximum speed, then - recover. Divide the pool into swim zones at varying intensities. Experiment to find your top speed.

Push yourself to the next rung

“Legs are the largest muscle group in our body and they require the most oxygen. Working on the legs is vital for the swimmer, ”says Paula Newby Fraser. She recommends adding 180-meter exercises to your warm-up.

Leg movement - whip blow

“When it comes to footwork, it's very easy to overdo it. It can be tedious and much less effective than pushing, which looks like a whip, ”says Misty Hyman. Imagine wanting to pour something out of your fingertips. The whip movement starts from the hip, then the buttocks come into play and back muscles hips to lift the leg up. “You should feel like you’re getting a boost from both the downward and upward movement of your leg,” says Misty Hyman. "If you do everything right, your knees will not stay directly opposite each other - they will move vertically in a scissor fashion."

Pull your socks

Keep your socks stretched out! “It makes you feel more focused,” says Maria Compos, personal trainer at New York's Health and Racquet Club. "When you don't pull your toe, your legs and lower body work against the water, slowing you down."

Swim from your hip

Do not bend your knee - think about the whole leg taking part in the clean and jerk. "The push from the hip is the opposite of the push from the knee," says Maria Compos. “Bending the knee creates resistance, while relatively straight legs allow you to move with less effort. You are using other muscles such as the thighs and glutes, not just the quads. "

Make turns perfect

If you do your turns correctly, they will help you take your swimming technique (and competition) to the next level. “You have to control the distance to the side to do the flips in a timely manner. A strong and correct push can give you an advantage in the swim and help you catch up with your opponent, ”says Gregory Kinchelo. head coach swimming at the Athletic Club in New York.

Hold your breath

The finishing spurt can change everything during a competitive swim. Gregory Kinchelo recommends not taking a breath in the last 5 meters to the finish, even if you think it is necessary. Instead, focus on touching the rim as quickly as possible. When you're done, you can breathe.

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Swimming lessons for adults in Moscow: full program

METHOD "SWIMMER` S WAY»

All our training is based on the study of special commands in the water. These commands are designed for the student to quickly master the correct body movements in the water. In the process of learning, the student gives himself these commands with the help of a coach. We call these commands "formulas". They are designed for every type of swimming and work at the central level. nervous system student.

The student goes through THESE FORMULAS in the entire learning process, from the first (initial formula), related to applied swimming, to the last formula, which refers to the formula for professional swimming. This is a very rewarding and interesting path that students follow during several stages of learning. As a result, students master the professional swimming technique in all ways.

FIRST STAGE: "INITIAL TRAINING", 1-3 months

This stage is for people who want to:

• Get rid of the fear of water.
• Love water.
• Strengthen your back.
• Lose weight.
• Improve the condition of the body.
• Learn the correct technique.

The first stage of training takes three months. During its course, the students master all the methods of swimming. After the first stage, you will confidently swim in the following ways and cover the following distances without stopping:

• - from 500 meters or more.
• - from 200 meters or more.
• - from 100 meters or more.
• - from 100 meters or more.

In one workout (45 minutes) in the third month of training, students will easily cover distances from 600 to 1000 meters. All these are indicators for people who did not know how to swim before. Those who have successfully swum before and come to us to supply equipment will certainly be able to overcome long distances.

SECOND STAGE: "ADVANCED COURSE", 4-10 months

The stage is characterized by in-depth STUDY of PROFESSIONAL SWIMMING TECHNIQUE.

This stage is suitable for people who want to:

• Learn to swim properly.
• Prepare for competitions of different levels.
• Get stronger.
• Discover the world of professional swimming.

The present stage consists of seven months: from the fourth to the tenth month of study. During this period, students go through the path of complete mastering of professional swimming technique in all ways. All swimming methods begin to be studied according to the principle of complication of coordination exercises and an increase in functional load on the body.

After the second stage, you will swim professionally by all swimming methods and be able to swim the following distances without stopping:

• Crawl - from 1500-3000m.
• Breaststroke - from 1000m and more.
• Dolphin - from 200-400 meters.
• Back - from 400 to 800 meters.

THIRD STAGE OF TRAINING: "PROFI", 11-12 months

This stage is suitable for people who:

• They want to improve their technique.
• Improve your personal best.
• Prepare for the competition.
• Become a professional swimmer.
• Improve skills for open water competition and Masters.

This stage takes place at 11-12 months of study. After this stage, the student of our club goes into the category of "Profi" and begins to train according to the system of training swimmers the highest qualifications... At the third stage, students consolidate their professional swimming technique through intensive training process using zonal loads in a wide range. Here we teach students to maintain professional technique against a background of physical fatigue.

Outcome:

All of the above training system was developed so that the student can effectively learn swimming from the very basics to obtaining positive results associated with the development of professional swimming.

In the course of training, we study each new style of swimming and bring the skills of mastering it to sports perfection. This allows the student to effectively engage new muscle groups in the body and master new breathing rhythms. In the future, this skill allows the swimmer to use all the muscles of the body to the maximum in one workout mode and, due to correct breathing and balanced loads, increase the overall tone of the body and increase the metabolic rate.

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Personal training for teaching swimming for adults and children runs according to an individual program.

Classes with a personal trainer will allow you to achieve maximum results, master the necessary skills, overcome the fear of water and other stereotypes that prevent you from confidently staying on the water.

We offer private swimming lessons:

• for those who cannot swim, for those who want to learn how to swim properly, not to be afraid of water
• for those who float and wants to learn different swimming styles
• for those who can swim and those who want to improve their swimming technique
• for athletes - preparation for open water competitions, professional training to improve personal results.

Classes are taught by qualified trainers with great experience swimming training.

Learn to swim at any age! You will improve not only the tone of your body, but the quality of your daily life.

Price individual training swimming:

• one-time lesson (45 minutes) - 2100 rubles.
• subscription for 5 individual workouts in the pool (valid for 30 calendar days from the date of sale) - 9500 rubles.

Individual training with a swimming coach is the most effective method swimming training for all ages and skill levels.

Personal swimming training for adults and children takes place in the 50-meter Dynamo pool at the Water Stadium at the address: Moscow, Leningradskoe shosse, 39, building 53.

Instructors of the Dynamo pool at the Water Stadium:

Elena Kishishyan (Monday, Thursday)
Trainer-teacher physical culture and sports. Candidate Master of Sports in
swimming.
Education: Russian State University of Physical Education and Sports,
Work experience: over 30 years.

Ilya Romashov (Monday, Thursday)
Education: Russian State University of Physical Education, Sports, Youth and Tourism (RGUFKSiT).
Work experience: over 8 years.

Stanislav Rodionov (Tuesday, Friday)
Swimming instructor. Master of Sports of the USSR in swimming, champion of the USSR in swimming.
Education: Azerbaijan State Institute of Physical Culture named after S.M. Kirov.
Work experience: over 25 years.

Alexandra Rodionova (Tuesday, Friday)
Swimming instructor. Master of Sports Candidate in Swimming.
Education: Institute of Education and Science (Specialization: management in the field of physical education and sports)
Work experience: since 2013.

• Sergei Rimsky (Wednesday, Saturday)
  Physical education and sports trainer. Master of Sports Candidate in Swimming.
  Education: Moscow State Pedagogical University (Faculty of Physical Education).
  Work experience: over 15 years.

Lyudmila Belchenko (Wednesday, Saturday)
Trainer-teacher of physical culture and sports. Master of Sports in Swimming.
Education: Russian State University of Physical Education and Sports,
youth and tourism (SCOLIFK).
Work experience: over 30 years.

On Sundays, instructors work on a staggered schedule.

To visit the pool is required.

You can send an APPLICATION to personal training in the pool using the application form below.

Thanks to our website, you can use the services of a private swimming coach in Moscow without special problems- Swimming is a popular sport and there are many specialists in it. Many students also note: Swimming is a pretty enjoyable sport. And, often, there is a misconception that it is easy to cut the water surface. However, it is worth trying to do it yourself, as the realization comes that free swimming requires special effort and preparation. We recommend hiring an experienced swim instructor to help you make you a professional swimmer.

According to experts: Swimming is a great sport for strengthening the muscles of the arms and back. Also, thanks to exercises in the water, the general physical and emotional state improves, therefore, patients are often prescribed water treatments... A swimming instructor in Moscow, which you can find on our website, will be an excellent solution for organizing lessons in the pool, where you can not only learn to stay on the water, but also master several popular techniques.

Of course, you can try to learn how to swim on your own, but with the help of a swimming teacher, the process is more efficient and faster. In addition, it is the individual instructor who is able to point out errors in technique in time or answer any question that may arise regarding the next exercise.

Thus, thanks to a private teacher, everyone will be able to:

• Learn a variety of swimming techniques and styles;
• Take part in various competitions, in case of huge progress;
• Feel free in the water. It doesn't matter if it's a pool or the open sea.

More often than others, they prefer to look for individual swimming instructors for beginners, since they are the ones who mainly need help. personal trainer... It is not only hard for beginners to stay on the water. In principle, they feel uncomfortable in the pool if they cannot swim. Thanks to individual swimming lessons for beginners, the ward gains self-confidence, he begins to actively use his arms and legs, keeping on the surface of the water. In addition, it is worth noting that the training program for beginners is considered quite easy and simple, as it is aimed at relieving a person of embarrassment and teaching him not to drown.

• Work experience as a trainer in this area.
• The cost of one lesson. Thus, you can calculate how much it will take to carry out several workouts. In turn, we want to note that the quality of the result directly depends on the number of classes attended.
• Age category. Some site visitors are looking for swimming instructors for kids.

It should be additionally noted that classes with a child require a more responsible approach, so it is recommended to look for a real professional in this matter. Individual sessions swimming for children must be performed in accordance with all safety requirements.

Unfortunately, it is not always possible to find the time to find the right instructor. If you do not have time to read profiles or study reviews, we are ready to offer our services in choosing a suitable candidate. Completely free of charge, our staff will find a personal swimming coach for children, adults, girls, men or just beginners in short time... You just have to contact the instructor and hire him if you like the candidacy.

(3 votes, average: 5,00 out of 5)

Swimming lessons for adults

Swimming is different from other sports and has its own specifics. In the aquatic environment, without the usual support, the human body acts differently, this promotes mobility and develops the body. Due to the lack of a sense of weight, the support system is unloaded and the physical formation is distributed. Performing repeated movements in a horizontal position, the force of gravity ceases to "press" on the organs and makes them easier for the robot.

Swimming lessons for adults

The swim harmoniously improves the capabilities of the body, positively affecting all organ systems and helps to lose overweight... This sport helps to increase the strength of the respiratory muscles, increase ventilation of the lungs, strengthen the cardio - vascular system, improving posture, increasing stamina and immunity, and much more.

Swimmers are strong, resilient, flexible and agile. They are mentally prepared, disciplined, hardworking and in good health.

Most often, mature people who did not learn to swim as children do not take up this business as they get older and, thereby, deprive themselves of all the benefits that this sport brings. A fear of depth or another phobia can serve as a barrier.

There is a theory that such fears only grow over the years and this slows down the decision to dive. But how do you drop worries and worries and take the first step? Is it necessary for swimming training for adults from scratch special method?

The consciousness of an adult cannot be compared with that of a child. Mature people start to think a lot, and, in most cases, negatively.

Swimming for adults with a coach

But, if there is a real desire to learn, with the help of a coach, everything will work out:

1. You need to distract bad thoughts from yourself. Focus on the joys, benefits of swimming. Think good and stay calm, because until the person relaxes, the process will take longer. Muscle stiffness and uneven breathing can affect how the trainee floats on the water. Therefore, give yourself confidence and positivity.
2. It is not possible to start classes everywhere. If there is fear or uncertainty, it is better for the person to see everything that happens under the water. First lessons in swimming instruction for adults should be done in the pool, at a depth that allows you to reach the bottom with your feet.
3. Equipment. This is a swimsuit (preferably not separate), a hat and swimming goggles.

Swimming Basics

Swimming lessons for adults begins with breath setting.

The principle of the technique is to inhale into all the lungs through the mouth and exhale under water. Being aground, a person breathes in, sinks into the water and exhales. Try not to breathe through your nose and remember that keeping afloat directly depends on the depth of inhalation. Do it a couple of times.

Swimming Basics

A number of exercises can help you overcome psychological barriers:

• Asterisk: Inhale deeply and lie facedown on the water with your limbs stretched out in different directions.
• Float: go into the water just above your waist. You should breathe in and, at a bold pace, give your knees and lower your chin to your neck. Being in a peculiar position of the embryo, with your back at the level of the water, freeze until you feel that you need to inhale. Then you can easily get on your feet. You can repeat the exercise several times to feel how the body is held in the water.

First, as a rule, you can exercise two to three hours after eating. Secondly, effective swimming training for adults the right time of day will help: not too early (to let the body wake up), and not too late (when the body already needs to rest) - from 4 pm to 7 pm. In addition, to warm up and prepare your muscles before immersion in water, you need to warm up. It is interesting to know that glasses that are perfect for one athlete may not fit snugly on another.

Swimming Tips

This is due to the difference in the construction of the face. It is very inconvenient, because during the swim, water can seep into the space. Do not forget about attendance (at least 3 times a week to accustom the body to stress). Do not under any circumstances lead yourself to dehydration. In reservoirs, it is not perceptible. Do not swing your legs too much, you are wasting energy.

There are many ways to learn to swim. Sometimes this is done using video tutorials, but this is definitely not a substitute for a classified teacher. I offer you a leader among all possible options: European Swimming Organization "Mevis".

Swimming training in Moscow and St. Petersburg

For almost two decades they have been teaching mature applicants, and they have Russian technology number 1, which has a European patent (German patent number 5 / 12-2012). Swimming lessons for adults in Moscow takes place in many different pools. These guys train with both absolute beginners and poor swimmers, as well as good swimmers.

“Even after a long break from swimming, you will not lose your skills,” writes the official website of the community. This institution exists not only in Moscow. High quality swimming training for adults in St. Petersburg made possible in 3 rooms with blue paths.