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Saturday, March 19, 2011

Swimming - Training in weightlessness

For most people, sailing is a real pleasure. Very important property of diving - an intense workout the whole body: it strengthens the heart, activates respiration and circulation, removed a sense of stiffness in the joints, metabolism, body quenched and increases its resistance to colds.

If a health purposes you are doing just swimming, the rule: exercise regularly, ie at least 3 times a week, or not worth the trouble. Of course, monotonous wrap feet in a closed basin rather monotonous. Much more interesting to try different styles of swimming, doing underwater exercises. Below you will find some advice and can make for themselves their own training program. 
Swimming with breaks
This is the easiest form of exercise. It does not require special expenditures forces, does not make your heart beat faster. Swim 25 meters, pause 45 seconds, then get over 25 meters. Continue in this same spirit, the first of at least 10 times, then bring the lesson to 20 minutes. Breaks should not be very long: it is impossible to measure heart rate fell to a calm state. 

Swimming for enduranceSwim, without stopping, at least 10 minutes, you can change styles. If there is a greater force, do not stop training, but the limit to 20 minutes of continuous swimming. At this time, the function of the circulatory system to reach its peak, so it's time to pause and rest.
It does not matter how fast you float. Crucial role played by the correct breath: it is necessary constantly to the rhythm of the movement to inhale and exhale through the nose and mouth, never holding the air in the lungs. Exhale and even under water, overcoming its pressure. 

It is easiest to relax the muscles and joints while lying horizontally in the water, as it supports your body weight and allows you to move freely. Anyone who frantically tries to keep his head above water, wasting power. Hair still get wet - not yet invented an impermeable cap for swimming!. Immediately tune to the fact that after a workout will have to wash my hair and blow-dry. Then you can get from swimming is much more fun.Swimming: with proper breathing - more fun


Stretch out and slide freely on the water. Face and palms facing down. Then deploy the palms outward and draw your hands back to shoulder level. Lift the head, take a breath and simultaneously begin to pull the legs to the torso.


When the hands return to its original position, his face dropped into the water. At this point, exhale and push your feet back sharply. Until a new breath again stretched out on the water slide.


One arm extended forward over the water and the other at this time to push the water back. The trunk itself is rotated along its axis to one side, and the person behind the wave of the head rises above the surface. At this point, take a breath. Then put out his hand outstretched in the water and make a strong move back to the trunk, approximately the level of the hips. At this time, exhale into the water. Straight legs continuously implement the movement "scissors".


When navigating this style is not breathing problems, because the face is not fully lowered into the water. Starting position: lying flat on the surface of the water on his back, one arm extended palm up in the direction of motion, the other - along the trunk. While one hand is strongly repelled from the water and goes up and then down to around their hips, it is easiest to take a breath. Simultaneously his other hand to remove from the water and pulled over his head - is a convenient moment to exhale. At this time, straight legs perform the movement "scissors".


Six recommendations for water safety

* Do not swim immediately after eating. Better one hour wait. During the digestive process much blood rushes to the stomach and intestines, so the blood supply to the brain decreases. This can cause dizziness, muscle cramps and pain in his heart.
* Before diving should take a cooling shower. Or do you go in the water very slowly. The cold constricts blood vessels, forcing the heart to work harder. If it "falls" on the body at once, under certain circumstances can lead to oxygen starvation of the heart muscle and, as a result, the cause of pain in his heart.
* If the water temperature below 20 degrees should be reduced during training. Otherwise, the body too quickly supercooled, and eventually you can catch a cold or make rheumatism.
* If damaged eardrums, you must always protect their ears from the ingress of water. For this fit the small oil-soaked cotton swab. If you do not comply with this recommendation, there may be disturbances in the vestibular apparatus, and it will be difficult to maintain balance.
* If you have to swim in heavily chlorinated water, use special goggles for swimming. Otherwise eyes will not only turn red, but may begin a chronic inflammation of the connective membranes of the eyes (conjunctivitis).
* You can go swimming and during menstruation. Moreover - this is a particularly effective treatment for spasmodic pain in the lower abdomen. Use sanitary pads for women - they are totally impermeability.

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