If you want to achieve a lasting effect on fitness and health with breaststroke and crawling, you should consider a few important points. An Expert Tells You How To Stay Ahead In The Pool, Lake And Sea with lifeguard course near me.
- Learn the right swimming technique
- Muscles thanks to chest and crawl
- Why swimming is so healthy
- The must-haves for the bathing bag
- Safe swimming in swimming pool, lake and sea
- The optimal water temperature for swimmers
- This is what swimmers should eat
Shed fear of the water
The declared goal of the club school teachers: to ensure that the course participants “glide through the water like fish”, according to the slogan. And that’s no coincidence: In order to be able to swim really well, the first thing to do is to get rid of your fear of the water , as teacher Frey emphasizes. It is our training partner. A good water familiarization is the basis, which is why we focus on this at the beginning of the beginner courses.»
Anyone can practice getting used to the element of water themselves, adds the 59-year-old. For example with the “air pump”: “Breathe in shallow water at the lido, then submerge and breathe out completely under water.” If you do this several times in a row, you can also teach yourself an even breathing rhythm. Another trick to get used to the water: “Lie on your back, tense your body and try to float like a water lily. The same in a prone position with your face in the water like an airplane. Hold this position as long as possible – with these two exercises you can feel the buoyancy.”
Learn the right swimming technique
Once you have made friends with the water, you can move on to the next «post», to the technical training. Expert Marius Frey explains below what is important for the three most important styles breast, crawl and back.
If you always keep your head above water while swimming and stretch your neck backwards, you risk neck problems. Breaststroke is not only challenging because of the head and breathing, but also because of the coordination: First, the arm stroke starts with outstretched arms, followed by the leg kick and a longer gliding phase. The correct symmetrical leg movement is technically very demanding. Frey therefore also uses a video study to illustrate the correct technique to the students.
In terms of endurance and fitness, crawl is more demanding than breaststroke, the rhythm is faster, you are always on the move. It may look calm and relaxed over water with the arm strokes. The arms are brought forward as close to the body as possible with high elbows. But under the surface the “mail” is going off, there is a lot of power at work. Head position is very important: too high or too low a head position causes high frontal resistance. The gaze is always directed obliquely downwards. The leg kicks provide propulsion and stabilize the position in the water so that the hips do not tilt sideways too much. By the way, too much rotation damages the flow. For the upper body, the coordination of the arm strokes with the breathing is central: You breathe in alternately to the side and out into the water with every second or third arm stroke. To do this, you coordinate the arm pull so that it uses the water resistance optimally for propulsion.