Preparatory exercises in water. Swimming

In the first lessons, the child is taught to move in the water with the help of rowing movements with his hands. Then they gradually teach to exhale air correctly and dive headlong during exhalation. Further, in order to better navigate in the water, he is taught to open his eyes under water. These exercises can be done together, holding hands.

When the child has mastered the water and performs correctly preparatory exercises, he is taught to stay on the water. To do this, use exercises such as "Float" and "Medusa". To perform the “Float” exercise, they go into the water to a depth of chest, stand facing the shore, take a deep breath and, holding their breath, plunge headlong into the water. Under water, they bend their legs and take their hands on the shin, pressing their knees to their chest, and their heads to their knees (grouping position). In this position, the child's body gradually floats to the surface, and he calmly falls to the bottom with his feet.

Exercise "Medusa" is also performed with holding the breath after a deep breath, but at the same time they lie on the surface of the water, spreading their arms and legs to the sides. The child's body will first sink into the water, and then it will definitely float to the surface.

Performing special exercises "Float" and "Medusa", the child silently counts up to 8-10, and then becomes feet on the bottom.

Then the child is taught to glide through the water on his chest, which later helps him to learn the horizontal position of the body and feel the supporting force of the water. take a deep breath, kick off the bottom with your feet and lie down on the water. Exhale into the water. This exercise should be done in every class.

It is also necessary to master the correct movements of the legs, because it is these movements that help the child stay on the water and swim. Exercises for the legs are first performed on the shore, and then in the water in a shallow place. The child lies on the water, leaning on straight arms or on the forearms, and straightens up so that socks (if the child is lying on his back) or heels (if the child is lying on his chest) are visible on the surface. In this position, they slowly and rhythmically move their almost straight legs up and down, mainly due to bending in hip joints. The toes are pulled back and turned to the middle, without unnecessary muscle tension. The amplitude during the work of the legs should be no more than 30-40 cm.

Footwork is improved in every session; combined with the movement of hands along the bottom. Then they begin to swim, holding hands on a swimming board or other object. Breathing should be uniform: a quick inhalation and a slow exhalation into the water through closed lips.

Having mastered the work of the legs, they learn the movements with their hands and try to stay on the water on their own. The child performs hand movements under water alternately. When one arm makes a stroke, the other straightens forward, ending the stroke near the hip, the arm is bent at the elbow and smoothly brought forward until it is fully extended. It is necessary to do the stroke smoothly, slowly, slightly accelerating the movements at the end of the stroke.

The movements of the arms and legs while swimming should be continuous. Under each stroke, 3-4 alternating leg movements are made with the hand. First, children are given the opportunity to relax more while swimming, and then they diversify their activities with various games that contribute to learning to swim.

In the future, the child is introduced to the sports way of swimming - crawl, which is translated from in English means crawling on water (fig.). This is the most fast way swimming. It is best to teach a beginner a light version of this method - on the chest without taking the hands out of the water. When swimming in this way, the child's body is in horizontal position. The head must be held so that the mouth is above the surface of the water. The legs are freely extended, the socks are pulled back and turned to the middle. When the leg goes down, it bends a little in knee joint. Hands alternately stretch forward and sweep near the surface of the water. The hand stroke is performed to a vertical position, and the palm is near the shoulder and again stretches forward, as if catching up with the second hand in motion.

By learning to float confidently and swim a certain distance, you can learn other ways of swimming.

Learning to swim without the use of assistive devices for an adult allows strict discipline, the study of basic theory. It is recommended to start independent development of the practical side of swimming 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 difficult 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, it is necessary full chest inhale 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 strict guidance professional trainer or a 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 experienced coach. 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 considered effective way release of energy from fat accumulations. It is not only the amount of time spent in the pool that matters, 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 rubber cap, 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 of 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.

Primary education

Initial swimming training provides for the mastery of preparatory exercises for mastering with water and lighter swimming methods.

Training in preparatory exercises for mastering with water.

Teaching non-swimmers begins with preparatory exercises for mastering with water. Their main purpose is to get acquainted with the properties of water, to form the skills of the correct horizontal position of the body in water and exhalation into the water.

Preparatory exercises for mastering with water consist of seven groups of exercises and are studied in the following sequence: elementary movements of arms and legs; movement along the bottom; diving; breathing exercises; surfacing; lying, sliding.

Elementary movements of arms and legs. When performing exercises of this group, the limbs should be positioned so that in one case, when they move in the water, one could feel great resistance and the necessary support of the limb on the water, and in the other, the least resistance and free movement of the limb in a given direction. All movements are performed in the following sequence: tense limbs (at first slowly, then quickly); relaxed limbs (at first slowly, then quickly). Such movements introduce students to the magnitude of muscle effort that occurs depending on the position and degree of tension of the muscles of the limbs.

Elementary movements (circular, pendulum, rowing, pushing, etc.) are performed in the water in all directions. They help to correctly position the limbs during the subsequent development of swimming techniques.

Exercises: standing in full growth, make movements with straight, relaxed (relaxed) arms to the left, right, forward, backward, simultaneously and alternately, crosswise, changing the position of the palms (palms inward, outward, turned to the body); the same movements in the forward tilt position; crouching to the level of the chin, stretching your arms to the sides and putting them on the water, perform turns of the torso in different sides, holding straight tense and relaxed arms and changing the position of the hands; standing, hands on the belt, perform swing movements with the left (right) leg forward, backward, to the sides, in front of you, changing the position of the foot.

Bottom movements. The exercises in this group are aimed at further familiarization with the properties of water. Movements are performed in various positions (chest, back, left or right side forward), at different speeds and with a change in direction of movement (first forward, then back, in different directions, etc.). When performing exercises, the simplest methods of movement are used: regular steps, cross steps, side steps, running, jumping, etc. These methods can be used in various combinations: change the direction and method of movement, change the speed of movement and position of the hands, change the movements of the hands ( alternating to simultaneous and vice versa) and the direction of movement or speed, etc. During rowing movements with the hands, the hand should take a vertical position.

Exercises: walking along the bottom in full growth with the chest, back, left (right) side forward with various steps in a column, in a line, in pairs and in other formations; running in various positions and formations; movement by jumping in various positions with a change of direction and a change in the speed of movement.

Diving. The exercises in this group allow you to acquire the skill total immersion into the water and feel the buoyant (lifting) force.

At first, it is advisable to dive without holding on to the support: after taking a small breath, calmly dive into the water. As you master these exercises, the duration of stay under water increases. It is necessary to hold on to the support with your hands, counteracting the ascent.

Students should be taught to be in the water with their eyes open. However, you need to open your eyes after immersing your face in water, because otherwise the surface layer of water strongly irritates the cornea of ​​​​the eyeball, causing redness of the eyes and pain.

Exercises: standing in a forward leaning position, take water in your palms and lower your face into it; lean forward and calmly lower your face into the water; dive into the water to the level of the neck, chin, eyes and head; put your face in the water and open your eyes; plunge into the water with your head and open your eyes; Perform head-to-head dives multiple times.

Breathing exercises. Breathing exercises are the most important group of preparatory exercises for mastering with water and the main means of teaching exhalation into water.

Under normal conditions, the act of breathing in a person is performed without any visible delay between inhalation and exhalation and exhalation and inhalation. It is on the basis of this continuous biological act that respiration in water should be studied. Immediately after immersing the face in water, it is necessary to exhale vigorously, but evenly and completely, without puffing out the cheeks and releasing air through pursed lips. In order for those involved to have a need for the next breath, you need to make a full exhalation into the water. Only in this case, having raised your face from the water and opened your mouth wide, you can take a quick deep breath without any difficulty.

There are two main types of breathing - continuous and explosive. The essence of the first is that after inhalation, following the immersion of the face in water, exhalation begins, the duration and intensity of which is determined by the time the person has been in the water, which in turn depends on the pace of movements. Explosive breathing differs from continuous breathing in that after inhalation and immersion of the face in water, the breath is held, the time of which is determined by the duration of the person's stay in the water. Before lifting the head out of the water, a very quick and active exhalation is performed, but always into the water, then inhalation, etc.

You need to start studying breathing only with a continuous option, the second is used only by qualified swimmers. The correctness of the full exhalation into the water must be controlled: by the active exit of air bubbles to the surface of the water and by the exhalation of the rest of the air after the mouth appears above the water (this is a typical example of incomplete exhalation into the water). Exercises: bend down and blow on the water, "like hot tea", trying to form small waves; lowering your mouth into the water, make an active exhalation; lowering your face into the water, exhale through your mouth, through your nose; immersing your head in water, exhale actively through your mouth, through your nose; repeated exhalations into the water through the mouth and through the nose.

Floating. With this group of exercises, students are convinced that if they take a deep breath and plunge into the water with their head, then the buoyancy of the water will quickly tear them off the bottom, lift them to the surface of the water and hold them in this position. One of the main conditions correct execution floating exercises - the ability to hold your breath after taking a deep breath.

Exercises: take a deep breath, sit down and dive headlong into the water, then spread your arms and legs to the sides and straighten up, relax and in this position float to the surface with your back up; raising your hands up, take a deep breath and sharply lean forward and down, lower your head into the water, touch the bottom with your hands and in this position

rise with the lower back to the surface of the water ("jellyfish"); take a deep breath", immerse yourself in the water with your head, tightly grouped, clasping your brushes ankle joints, and in this position to emerge ("float").

Lying. The main task that the exercises of this group solve is the formation of the skill of the horizontal position of the body in the water. In order to prepare those involved in mastering the methods of swimming, it is necessary to teach them to lie freely on the surface of the water on the chest and on the back with different positions of the arms and legs. Limb movements help to learn a solid skill of lying on the surface of the water.

Exercises: from the “float” or “jellyfish” positions, float to the surface of the water, spread your arms and legs wide, press your chin to your chest and hold your breath (“asterisk”); in the “asterisk” position, successively reduce and spread the arms and legs, simultaneously bring the arms and legs together and fix this position; reduce arms and legs alternately, slowly and with acceleration; lie on your back, spread your arms and legs wide and look up ("star on the back"); perform alternating, sequential and simultaneous information and breeding of arms and legs in the supine position; perform turns from the position on the chest to the position on the back and vice versa.

slip. The exercises of this group are aimed at acquiring a strong skill to give the body such a position after the start and turns, which provides it with the least water resistance and the highest forward speed. In addition, with the help of these exercises, the ability to correctly take the starting position is developed for the subsequent execution of movements in each swimming method. Glides are performed on the chest> On the back and on the side with different positions of the hands, push from the bottom or the wall of the pool. Before the push, a deep breath is taken and the breath is held until the end of the exercise. You need to slide at the surface of the water until it comes to a complete stop. Glides should be performed with different positions of the hands and head, which contributes to mastering the skill of balance and teaches those involved to correctly regulate the horizontal position of the body in the water. The correctness of the exercise is determined by the position of the head, torso, arms and legs (the head is lowered into the water, the torso is straight without bending, the arms and legs are straightened and connected), as well as the strength of the push with the legs and its direction (the push should be directed along the longitudinal axis of the body).

Exercises: slide on the chest, hands in front, head between hands, breath held; perform a slide on the chest, the right (left) hand is in front, the other is pressed to the body; the same, but the arms are pressed to the body; perform the indicated slides on the back and on the side.

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! This means that the more often you bring your body into such a reference position while sliding while swimming breaststroke, crawl or butterfly, the more energy 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 a jump 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! With the 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 up to the side first. 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 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!!

When teaching children to swim, general developmental and special physical exercise for mastering on the water, preparatory exercises for mastering lightweight and sports ways swimming, simple diving, games and entertainment on the water.
Experts believe that children should start learning to swim with breaststroke, but we recommend that you first master the most common swimming methods, which include front crawl and back crawl.
General developmental and special exercises are performed on land, in the introductory part of the swimming lesson. Their main purpose is to prepare the body of those involved in the upcoming load in the main part of the lesson, to promote the general physical development children, formation correct posture, the development of mainly those muscle groups that perform the main work in swimming. To the number special exercises also include simulation exercises, which in form and character resemble the movements of a swimmer.
All these exercises are performed in the form of complexes, which are included in each lesson. Each such complex usually consists of 8 - 10 exercises, half of which are special. Complexes can have an orientation depending on which swimming method is being studied.

Here is a set of general developmental and special exercises.

1. Walking and running on the spot (1 min). 2. Exercises like sipping (4-6 times).
3. Exercises with tilts and turns of the body (6-8 times).
4. Exercises in squats with different positions of the hands (6-8 times).
5. Sit down with support from behind, legs straight, toes pulled back. Raise straight legs and perform several movements with them at a fast pace, as when swimming crawl (1 min).
6. Mill. From the main stance, raise one arm up. Run circles with your arms first forward, then back with gradual acceleration (arms straight).
7. Feet shoulder width apart. Lean forward, look straight ahead, one arm extended forward, the other behind the thigh. In this position, circles with your hands forward ("mill") (2 min).
8. Perform the exercise "windmill" with steps, trampling and jumping in place.
Exercises for development on the water. These exercises help to accustom children to an environment that is unusual for them, to overcome the feeling of fear of water, help to form elementary skills in movements and actions, which ultimately provide swimming skills.

Among the exercises for mastering with water include the simplest movements of the arms, legs and movements along the bottom, which serve to familiarize those who cannot swim with the resistance of water; diving into water; breathing exercises; swimming and lying on the water; slip.

1. Rinsing clothes. Go into the water waist-deep, spread your legs shoulder-width apart and make hand movements to the right, left, forward, backward. The arms are straight, but not tense.
2. In the same starting position, with your arms bent at the elbows, make frequent strokes with your hands (the hands are tense) in the form of a figure eight. Due to frequent movements with your hands, try to tear your legs off the bottom.
3. Standing in waist-deep water, move your legs forward, backward, to the sides, changing the position of the foot.
4. Hold hands together and move in the water, first with a step, then running with turns to the right, to the left, helping with the rowing movements of the free hand.
5. Standing in waist-deep water, lean forward and lower your face into the water, dive to the level of your cheeks, eyes, with your head. In the same position, go under the water with your head and open your eyes.
6. Exercises in pairs. Alternately go down under the water, open your eyes and count the fingers of the partner, brought close to the face of the person who crouched under the water.
7. Standing in chest-deep water, dive and get some object from the bottom.
8. Standing in waist-deep water, lean forward, inhale, lower your face into the water and exhale through your mouth.
9. Standing in waist-deep water, lean forward, lower your face into the water, touching it with your cheek, inhale, then turn your face into the water and make a long exhalation through your mouth and through your nose (Fig. 1).
10. Float. Take a breath, slowly sit down under the water, holding your breath, take the position of a tight group and in this position rise to the surface (Fig. 2).
11. Medusa. Take a breath, hold your breath, lie down on the water, relax your arms and legs and spread them apart.
12. Lying on your back. Take a breath, hold your breath, lie back calmly on the surface of the water, holding your hands along the body.
13. Sliding on the chest. Stand facing the shore, raise your hands above your head and bring them together with your palms (head between your hands), take a breath, sit down and, pushing off the bottom with your feet, slide forward.
14. Sliding on the back. Stand with your back to the shore, raise your hands and bring them together with your palms, take a breath, sit down, lean back on your back and at the same time push your feet off the bottom. Slide on your back to a stop. Lightweight sailing. Before starting to study any method of swimming, first they sequentially master the technique of moving the legs, breathing, moving the arms, then the movements of the arms are coordinated with breathing, they master the technique of swimming in this way with delayed breathing and, finally, in full coordination.
Movements of the legs in the water begin to be studied in a supporting position: on the chest, holding outstretched hands on the pole or leaning them against the bottom, or on the back, leaning their hands on the bottom. Then the leg movements are performed holding on to a swimming board or an inflatable rubber circle and, finally, in a free position on the chest or on the back.
Breathing is taught using exercises similar to those above for mastering with water (for example, exercises 8 and 9 from the described complex).
Hand movements in water also begin to be studied in a support position (standing waist-deep in water), and then in an unsupported position (with free sliding) with a breath hold. In the support position, for example, the following exercises are performed: standing in the water, leaning forward, moving with straight arms through the sides back to the hips; in the same position, alternating shortened and elongated movements of the arms, as in the crawl (voluntary breathing). In an unsupported position, approximately the same exercises are performed with holding the breath while sliding.
After a separate study of the technique of movements of the legs, arms and breathing, they begin to perform exercises that combine hand movements with breathing. They include, for example, hand movements combined with breathing (as in freestyle on the chest - without taking out hands and with taking out hands from the water).

When the trainees confidently perform such exercises, they begin to coordinate the movements of the arms and legs, but with delayed breathing, and then the movements are performed in full coordination. When swimming on the chest, for example, they include simultaneous or alternating movements of the arms with breathing and crawl legs. Approximately the same exercises are performed when swimming on the back.

Consider the technique of swimming crawl on the chest and crawl on the back.
The crawl on the chest (Fig. 3) is the fastest way to swim.
The position of the body and head. When swimming crawl, the swimmer lies almost horizontally on the surface of the water, his face is lowered into the water. During inhalation, the head is turned to the side.
Leg movements. The swimmer's legs, slightly bent at the knees, perform continuous rhythmic movements from bottom to top and from top to bottom - towards each other. These movements are made from the hip with the same span, not exceeding 30 - 40 cm. With the correct movement of the legs, only the heels appear on the surface of the water, forming splashes.
Hand movements. The swimmer's hands perform alternating movements: when one hand makes a stroke, the other moves over the water; when one hand finishes the stroke at the hip and is taken out of the water, the other hand completes the movement above the water and enters the water. The swimmer moves forward mainly with the help of arm strokes, so the stroke must be lengthened, trying to continue it to the hip. During the stroke, the arm, slightly bent at the elbow, moves back with constant acceleration. The rowing movements of the hands are performed under the chest and stomach, i.e. the swimmer must row "under himself" without moving his hand to the side.
Having finished the stroke at the hip, the hand is taken out of the water, it moves through the air and again lowered into the water against the shoulder of the same name. During the stroke, the swimmer's hand, especially the hand, should be stiff and tense. The swimmer should feel that he is moving forward, as if leaning his palm on a dense object and pushing off from it.
Breath. When swimming in front crawl, the face is in the water most of the time, so the swimmer turns his head to the right or left to inhale. Breathing must be coordinated with the movement of one of the hands. Inhalation is done through the mouth at the end of the stroke, when the hand is taken out of the water. The exhalation is continued until the hand, under which the inhalation is made, again takes the position of the end of the stroke. Exhalation into the water begins immediately after inhalation and is done continuously through a slightly open mouth.
Movement coordination. In freestyle swimming, the swimmer moves forward with continuous alternating arm strokes and continuous rhythmic leg movements. In freestyle swimming, for every two arm strokes, six kicks are usually performed. The swimmer takes a breath at the end of each stroke with the hand under which he breathes, i.e. for six kicks and two strokes with his hands, he has to inhale and

exhalation.
Crawl on the back (Fig. 4). The back crawl swimming technique is very similar to the front crawl swimming technique: the same coordination of movement, the movements of the legs and arms are similar. When swimming on your back, you do not need to exhale into the water. This allows beginners to master the front crawl faster than the front crawl.

The position of the body and head. When swimming crawl on the back, the swimmer lies near the surface of the water almost horizontally. The back of the head is lowered into the water, only his face is above the water.
Leg movements. The legs move in the same way as when swimming with a crawl on the chest, that is, they perform continuous movements from bottom to top and from top to bottom - towards each other. However, when swimming on the back, the knees bend a little more and then actively extend, which allows the swimmer to move forward. With the right foot movements, splashes and foam appear on the surface of the water.
Hand movements. The swimmer's arms move alternately: when one arm strokes, the other moves over the water; when one hand finishes the stroke at the hip and exits the water, the other hand completes its movement above the water and enters the water.
Hands are lowered into the water shoulder-width apart or slightly wider. During the stroke, the arm is slightly bent at the elbow, but remains tense all the time, especially the hand. The stroke is performed towards the thigh.
Breath. When swimming on your back, the face is always above the water. The breathing technique is simple. Breathing is consistent with the movements of the hands. Inhalation is done at the end of the stroke and the hand exits the water; the exhalation continues for the rest of the time until the hand under which the inhalation is made again comes to the position at the hip.
Movement coordination. The swimmer moves forward by alternating arm strokes and continuous leg movements. When swimming on your back, for every two strokes with your hands, there are usually six kicks. During this time, the swimmer manages to inhale and exhale.