You can’t swim for only three times? As you know, sports is to break through their own limitations, so is swimming. However, the point is not to be breathless after only three trips, or unable to move near the shore after 200 meters. In fact, with a little training and good habits, you can swim for a long time without fatigue! Here are ten tips that can help you go long and far downstream without pressure.
1.Make yourself nutritious and hydrated
This is not to ask you to go to the vending machine beside the swimming pool! It’s not a picnic by the pool. But before swimming, we need to supplement nutrition and water. In fact, the reason is very simple. In order to avoid excessive energy consumption, you also know that swimming consumes a lot of calories. Therefore, timely supplement of water can reduce the risk of cramps before, during and after exercise. This is an important but often overlooked common sense. Please take notes! And 2 hours before practice, it’s best to eat some healthy snacks rich in carbohydrates, and avoid eating too full. After practice, add protein to help muscle repair.
2.Remember to warm up before swimming and stretch after exercise
Don’t practice without warming up! And don’t practice too hard at the beginning, keep a fixed number of practice hours. First of all, to avoid muscle fatigue, remember to relax the muscles. The tighter the muscles are, the less easy it is for the body to float, so the action efficiency is lower and more energy is consumed. Warm up before swimming, which can also make the heart ready. Before swimming, warm up the heart gently for about 10 minutes, we will have more endurance; If you want to swim well, first do some exercise on the land to increase the flexibility of your muscles, then go into the water to warm up for 10 to 15 minutes, and then swim for another hour. Finally, don’t forget to stretch.
3.Improve your swimming style and motivation
The posture of swimming in the water is the basis of swimming. If your body position is not correct, it is difficult to swim. Forward water resistance is very important, but also the power source of swimming, in the water, the head and body must be in a straight line. Tip: the head is like a rudder. In order to improve floating and reduce water resistance, the body must be as horizontal as possible. The legs and pelvis should not sink too much into the water. This hydrodynamic position is conducive to the stroke. The straighter you are, the faster you can swim, and you don’t have to work too hard!
4.Refine your skills as much as you can
If you don’t want to swim breathlessly, please improve your skills. The more professional and correct the movements are, the less energy will be consumed. It’s best to avoid the gesture that will produce a lot of water and will not move forward. First consider the use of AIDS, so that the correct position of hands and feet, increase the water grasp and propulsion, so as not to waste effort. When swimming freestyle, pay attention to the range of kick. Kick should be as light as possible, keep the body level in a straight line, do not work too hard. When swimming in a horizontal position, the number of strokes is reduced, which helps to save effort.
5.Think about your coordination
In fact, it’s not easy to learn coordination well, but if you don’t coordinate, you may expend a lot of energy. Worse, you feel like a beginner struggling in the water. If the coordination is good, the arm and leg movements will increase the propulsion, and reduce the forward resistance, which will make swimming more labor-saving and more comfortable!
6.Focus on breathing
Breathing is very important for swimming, especially if the air is not used up too quickly. It’s very natural to breathe on land, but it’s different in water. Therefore, it is very important to pay attention to breathing so as not to run out of air too quickly. Swimming and breathing should be coordinated with the movements of arms and legs. When swimming freestyle, at the beginning of each stroke 3 times for breath, never rely on the same side for breath. When you are familiar with it, you can stroke 2 times for a breath, because every stroke 2 times for a breath, you can exhaust carbon dioxide faster, and you won’t gasp so much. When swimming breaststroke, we will breathe with this arm when we paddle. Just when the head is out of the water, in addition to avoiding too much breathing, good breathing will also affect buoyancy, balance, body level, straight line and propulsion power. It’s worth learning how to breathe efficiently for a long time!
7.Swimming with accessories
It’s not just frog shoes. No, be nice to yourself: paddles, floats, floats, etc. In addition to improving your skills, AIDS can also help you swim longer without fatigue. Perfect practice partner! If you are good at freestyle, you can use a float to help you practice. Sandwiched between the legs, can improve buoyancy, but also do not have to kick hard. Because kicking will certainly cause muscle fatigue. If you can use the paddleboard better, you can catch more water and have better propulsion, so you have less movement and less burden on cardiopulmonary function.
8.Don’t underestimate teaching
Only learning can make progress. For beginners, it’s more than that! These small water sports are suitable for all levels, so that you can improve all skills: swimming skills, breathing and so on… And just in time, if you master these two well, it’s the way to swim without tiredness. Therefore, we should learn more! In order to improve the efficiency of practice, it is best to carry out these exercises during training, or arrange training specifically for this purpose. If you arrange these exercises after 60 trips, you will be very tired. Maybe the effect will not be so good!
If you doubt the importance of regular practice, it’s no use pushing you into the water. However, if you don’t push yourself to practice, it can happen to everyone, even the most motivated people. One of the secrets of swimming success is regularity. The more you swim, the better your endurance. Moreover, if you concentrate on improving your skills, you will not only swim better, but also be less tired because you swim better. Great, right? The recommended exercise frequency is two to three times a week, one hour or more at a time. You can adjust it yourself. Besides, no matter what the weather is, there’s no reason why you don’t practice. Unless you like outdoor swimming pools, but we’re not sure that’s a reasonable excuse.
10.Training endurance on land
Endurance can also be practiced outside the swimming pool. The advantage is that it can train the muscles around the heart. No matter what kind of exercise you are engaged in, if you have good cardiopulmonary function, your body will be better prepared. You’ll have more stamina and perform better. Our advice: do some exercise on land to match with swimming. Aerobic running or cycling. Or both! Running is the perfect way to train your breathing. It also trains the core muscles and is used in swimming. Cycling is good for maintaining joint and cardiopulmonary function. In addition, cycling is healthier and more environmentally friendly than taking MRT.