How to learn to crawl

Swimming - a sport that is suitable to anyone: thin and fat, young and old, athletic and not very much. We continue to give advice on how to learn to swim on their own. In this article - about swimming the crawl.

If you are already mastered breaststroke and feel confident in the water, it's time to move to a faster style - Crawley.

Basic moments

Krol - view of swimming on his stomach, where the hands alternately perform strokes along the body, and the legs mimic the movement of scissors.

While swimming the crawl the most involved muscle chest and arms. Abdominal muscles should be stretched, so swimming will help those who want to remove excess fat from the abdomen.

To movement in water are as effective as possible, the person should be most of the time submerged in water, so you can not do without glasses. And you can use a mask with a tube that does not raise its head and focus on the correct body position.

The main rule: the movement in the water should be smooth. The force should not be excessive, and deep breathing and should remain flat.

With the help of the following video you can understand the basic nuances of movement during the crawl swimming.

Video number 1: The position of the body

To face the correct position of the body most of the time in the water. The body should be horizontal - it provides the maximum speed. Do not try to look ahead, look should be sent down to the bottom, and during the rotation of the head - to the edge of the pool, not the ceiling.

Video number 2: legs

On each stroke performed hands kicks 2-3. The stronger your feetThe faster you are swimming. But at the same time, the legs are not constrained by voltage - it must be easy to move in all joints. The greatest strength should invest in a downward spiral, while at lifting up the leg should be relaxed.

Legs moving from the hips, not the tribe. But with increasing speed legs bent at the knees a little more. The distance between the toes of the vertical axis does not exceed 40 cm, and the horizontal thumbs must almost touch each other.

Video number 3: hands

The more your hands grab the water and the more of it then push off, the rate will be higher. For that hand should be rotated so that the first thumb submerged. To maximize the stroke must also make sure that the elbow was raised high. Forearm in the water moves along the body, and the other hand at this time is at the surface in the extended position the absence of stress. Yield hands of water also is carried out in the high position the elbow.

Do not strain your shoulders when the hand is in the highest position. Not lupite the water struggling, the movement should be smooth and dive palm - without cotton and extra spray.

In mastering the proper technique of the stroke can help you special blades for swimming. But do not swim with blades more than a quarter of the time throughout the workout to avoid errors in stroke technique.

Video number 4: Breath

correct breath It allows to feed oxygen to your muscles, which is necessary for strong and effective movements.

To take a breath during one of the paddles, you have to turn face to the side of the hand which moves over the water. At the same time he turns the whole body after the hand. Opinion should be addressed not too high to avoid excessive neck strain.

Inhale to do mouth and exhale - smoothly into the water at the same time through the mouth and nose. One has to take a breath from one to three cycles of arm movements.

Hopefully, you now know how to learn to crawl. :)