Swimming in our time has become one of the most important popular sports practiced by most age groups, and it has become rare to find a person who did not practice or not hear about it, as it is the most active sport in the summer, to escape the hot weather and its pressures.

Do you practice swimming, madam? Do you know the different and many types of swimming? Do you practice it for fun or to lose weight? Do you consider it scary sport? In this article, and since we care about your physical fitness and care to provide your knowledge of a lot of information about various sports and everything related to the health of your body, we will answer all the questions that come to your mind regarding swimming.

General Information about Swimming

Swimming is one of the most famous and practicing sports by athletes, as it is the optimum sport that increases the activity and vitality of their body and it is not exclusive to the athletes only, some practice it for fun and to avoid the free summer, and some learn it as a profession to work as a coach and save the lives of people and swimming mainly came from the movement that It is moved by different organisms in the seas, oceans and various water, which are individual or collective activity.

Swimming dates back to the Stone Age, that is, ten thousand years ago, when the first bathroom for internal swimming was opened in 1828 in the city of Saint George, and the swimming evolved day after day, and the need increased, and in our days the swimming is one of the recreational activities that we cannot dispense with due to its important benefits and that it is anyone Global sports that have their own competitions and laws and enter into the Olympic Games.

Swimming Types

Swimming has multiple types and not only one type of sport. When the swimmer moves its legs, feet, arms and hands with specific methods in order to push himself inside the water, each style and a number of movements have a specific name, and there are four basic types of swimming:

Breakstroke

Chest swimming races are 50 meters, 100 meters, or 200 meters, and the time for practice is for half an hour during which all muscles are moved in the body, so here is the way of implementation:

1. You should go down to the water, so that your chest touchs the water, and your shoulders become on a line parallel to the surface of the water.
2. You have to appear part of your head over the water.
3. You should get your mouth out from time and when to be able to breathe.
4. Hit the water with your arms, then pull them back until you can move forward.
5. Stir your body up and down.
6. Come water with your legs.
7. Keep breathing while hitting the water with your arm.

Butterfly 

Butterfly swimming is the best option to train the upper part of the body as it helps to increase its flexibility, in this type of swimming the body is moved as the butterfly moves, and it is difficult for beginners because it needs a certain physical strength, here is my dear how to apply this swimming movements:

1. Move your legs together in the form of a wavy movement like a dolphin.
2. Move your arms together to push the water back and down.
3. Move your torso like the movement of the worm while moving your body forward.
4. Bend your knees a little and keep them together.
5. Start paying down and back.
6. Hit the water with your arm with all two wavy movements.
7. Pour the water with your hands back (your hand should be outside when you press down).
8. Move your arms forward over the water to complete the strike.
9. At the end of the arm kick in this type of swimming.

Backstroke

It is the most easy types of swimming, it is easier than butterfly swimming and chest swimming, as its movements are similar to crawling movement as well as the head remains outside the water all the time, so breathing is easier, it contributes to increasing the elasticity of the hips and contributes to training the muscles of the arms and legs, and here is my dear how to apply it:

1. Use your arm up to the top and back when lying on your back.
2. Move your arms with an equal force so that your body does not roll to the other side.
3. Hit the water with one of your feet and then the other, that is, turn between them and bend your knees a little.
4. Keep your feet relax and your ankles.
5. Lift your legs up while paying.
6. Stir your arms in a circular way, and pass them next to your face.
7. Hit the water, stop your hand and arms to push the water and move forward
8. Your head should be outside the water all the time.

Freestyle

It is the easy, common and suitable type for all swimming sport practitioners, starting from beginners to professionals, where they can swim for long distances because it does not need great energy like the rest of the swimming sport, and gives the body training for most of its parts, it moves the muscles of the legs, arms and back, here are the steps of the swimming exercise For free:

1. Carry the water with your foot, stir your arms forward and push the water.
2. Keep breathing despite its difficulty (the head is most often in water)
3. Hit the water with your legs and push it forward with an exchange between them.
4. Bend your knee a little, relax your knees, your ankles, and free your arms, a mill -like movement.
5. Pipe your arms in the water by equal strength.
6. Keep breathing when you raise your shoulder from one side.
7. Do not raise your head significantly, as this will slow your movement.
8. Take a breath outside the water, then get rid of it by exhaling the water.
9. Repeat your head to the other side with the start of your arm.

Swimming Benefits

Swimming is a low -influential training for all parts of the body, suitable for all shapes and sizes, which is more beneficial than many sports, in which strength is used only against water resistance without resorting to weights and also helps in the development and growth of muscles and heart health and reduce tension and in addition to the benefits we mentioned Previously, there are many other benefits, including:

Swimming sport reduces stress

Studies conducted by scientists and researchers have demonstrated people with stress and depression before swimming that these symptoms have decreased significantly after practicing swimming.

Promotion of heart health

Swimming supports heart health just like any other exercise. It significantly reduces systolic blood pressure, increases cardiovascular health and improves blood flow towards the brain.

Swimming may lose weight

Swimming can help lose weight by burning calories, in 30 minutes of swimming is able to burn more than 420 calories.

Swimming sport moves all parts of the body

Swimming is the perfect choice to perform full body exercises, as it moves each muscle group in the body, including shoulder, arms and chest muscles to pull you in water, as well as stimulate the muscles of the heart, back, quadruple, knee tendons and calves when implementing the kicking movement. As Jennifer Conrroid, who works as a fitness coach, said in deep water : "Swimming is heart exercises and strength exercises."

Help improve breathing

You can swim to increase your lung capacity and improve your ability to control your breath, so it is a suitable sport for people with asthma and other chronic respiratory diseases.

Suitable for most injuries and can reduce them

Swimming is an excellent exercise for any type of body, as it increases physical fitness and works to treat many medical conditions and relieve injuries, and if you suffer from my dear injury, swimming exercises can help you reduce the pain you feel while providing a good and suitable exercise for the rest Your body, and you can swim during pregnancy because it has less risk of infection unlike other sports.

Low-shock swimming sport

Swimming is a low -effect exercise, which will make it suitable for anyone who suffers from multiple sclerosis, arthritis, or osteoporosis. Resistant water makes training safer.

Learn swimming may save your life

Knowing how to float on the surface of the water as you know swimming methods can save your life or the life of another one day when exposed to drowning.

Swimming helps you to recover from injuries

The injury of the joints and various injuries leads to the difficulty of exercising, but this does not mean that you should completely avoid sports and advise you to practice swimming. This sport contributes to recovery from various injuries, because they are movements in water that gently supports the muscles.

Reducing the symptoms of multiple sclerosis

Doctors with multiple sclerosis advise to exercise. Water contributes to maintaining the health of the upper and lower extremities and ensures their movement constantly.

Sleeping improvement

Swimming is useful for people with sleep disorders and insomnia, and that is when it is regularly practiced, especially for the elderly who have difficulty sleeping.

Promote the psychological state

Swimming motivation to launch endorphins that help enhance your mood and strengthen your self -confidence and social skills.

Reducing stress and anxiety

Sports generally play a large and important role in reducing stress, especially swimming sport, as it gives all the muscles and organs of the body a lot of relaxation.

Learn to Swim for Beginners

Swimming can seem difficult for you and the idea of descending in the water somewhat frightening if you do not try it in advance, but on the contrary, it is the easiest and fastest sport that anyone can learn from any age group, as the most important rule is that you feel comfortable in the water and then Learn the basic movements and apply more professional mechanisms when you are in preparation.

When you collect your courage and listen carefully to all the rules of swimming sport and its details and immerse yourself in water with a little confidence and courage, you will be able to start this sport at a time that is not long and you see that there is nothing to fear from it and here you have some advice to follow that you will facilitate the task in the event you are You want to start learning to swim and go through:

Fight your fear

We advise you to get used to the water and rest in it and not surrender to the idea of your fear of drowning, it is sufficient to follow simple steps for your safety, such as not swimming alone, but on the contrary, you must be about a skilled swimmer, and do not start learning in animated water unless in the event of necessity and with a professional And you should be aware of the guidelines that teach you how to escape the currents that we will lead later, Madam, and stay away from the cold water a lot.

Get used to floating

Hide with an edge and leave your legs floating behind you, some people go down their feet down do not give up and try again and again on your stomach and back until you get used to leaving half of your body floating out of the water, train in a place of low depth so that you can stand easily if you do not succeed in the beginning, and to increase your ability On the balance, spread your arms until you form the letter T with your body and do not feel strange to surround the water to your head, ears, nose and mouth in the air, you will get used to.

Distinguish horizontally

Always remember that you have an opportunity to correct your position in the event that you are in a large depth or you cannot move your limbs, do not move your hands messy and do not breathe quickly just expand horizontally parallel to the surface of the water and leave the water that takes you to the less depth place.

Learn to exhale underwater

Pray this exercise while you are in a small depth, you should take a deep breath and cover your head inside the water and make a long exhale until you pray to the maximum limits of your tolerance and then go up again.

How to Make Swimming an Opportunity to Lose Weight

We preach to you with good news, my dear follow -up, according to the experts, if you practice swimming in water (whether you do resistance exercises or just amusement, running, and playing in water), it will be an effective way to lose your weight and tighten your body while increasing calories, as the trainers recommend trying the exercises that burn calories Thermal contributes to building muscle mass and helps in burning fat.

Swimming does not require a great effort, as it achieves the goals of the fitness that is appointed to it easier, and you must exercise at least twice a week and complete each exercise from the exercise schedule up to 30 seconds or ten times while maintaining breathing regularly, and repeating the exercise three times yet Rest for two minutes between each round and you have to increase the intensity of exercises, duration and intensity when you are ready, and here we send you some simple and beautiful exercises that will help you lose weight:

Firstly: Cardio warm-up exercises

Warter exercises help you prepare the body for exercise and stimulate the cardiovascular system gradually, as you raise your temperature and increase blood flow to your muscles and reduce your muscles and the danger of your exposure to injuries, and we mention some warm -up exercises in the water:

Walk in the pool Walk in The Pool

It is a warm-up exercise that targets your trunk, arms and lower body

1. Stand on the tip of the pool with indulging in the water to the chest.
2. Walk forward to the opposite side of the pool.
3. Stir your arms as if you were walking on the floor
4. I advocate my life to the starting point and repeat
5. Transfer between this exercise and the side and back walking and repeat for five to ten minutes until you get more warm up.

Running in the pool

It is a warm -up exercise that targets the arms and the two men. Here are the steps you take:

1. Start from one of the sides of the low -deep side of the pool.
2. Try running towards the other side and make sure that your shoulders are back and that your stomach is tight and your legs are straight.
3. Move your arms and feet, as if you were practicing regular running to achieve more warm -up to the shoulders and arms muscles.

Secondly: The bottom part of the body

Squat jump squat jump

1. Stand on the low -deep side of the pool so that your head remains above the surface of the water.
2. I have your feet by width your shoulders and make their fingers a little abroad.
3. Sit with hips and heels with flat feet, then spread the hips, knees and ankles.
4. Rap with your feet as much as you can.
5. Repeat the exercises gradually increase the speed to increase resistance and warm up.

Knee Kicks

This exercise is the result of the participation of cardio and resistance exercises and its goal is to raise the heart rate, increase resistance and strengthen the body, and these steps are implemented, dear:

1. Durable back and arms on the pool wall.
2. Push your legs to exchange between them as if you are riding a bike, taking into account that the knee will reach the surface of the water before you press it down.
3. Ark my leg straightly abroad.
4. Repeat the exercise.

Frog Kicks 

This exercise focuses on the elbows and the head, so here is the way it is practiced:

1. Relax your elbows and head on the edge of the pool.
2. Push your legs straight.
3. Bend your knees to the side of the sides just like the frog.
4. Repeat the exercise.

Third: Exercise of the upper body:

Biceps Extension

It is an exercise that focuses on the muscles with a biceps and it is advised to do in deep water in order to increase the resistance and it is like the following, dear:

1. Put your arms on both sides.
2. Open the comfort of your hands and press them together at the same time, bend your elbows and help you up until you press your shoulders
3. Return your arms to the sides.
4. Repeat the exercise.

Triceps Extension

It is an exercise that aims to extend the three -head muscles and the way it is implemented as follows:

1. Stand straight and join both your elbows to your side.
2. Bend your arms at a 90 -degree angle, so that you are forward and help you parallel to the pool bottom.
3. Press your arms up and backward in the water to increase the pressure on the three -head muscle.
4. Go back to the starting point with a repeated exercise.

Pressure on the edge of the pelvis

In this exercise, the entire body is pressed on the edge of the pelvis and is as follows:

1. Stand a few feet from the wall of the pool.
2. Put your hands with a width of your shoulders on the edge of the pool.
3. Bend your elbows beside you, then spread your arms while pushing your body up, then down.
4. Repeat the exercise.

At the end of the article, my reader, we hope that you have benefited from this article and learn more about the sport of swimming and the way it is implemented, as it is an important sport that will help your body get a graceful body consistent and stimulate blood circulation and help you get rid of stress and relieve depression, and help your heart work better and more Information and articles on fitness does not hesitate to follow the Farasi magazine or follow the programs and challenges of Sarah Bob Fit through YouTube videos.

Frequently Asked Questions about Swimming

● How long is the swimming sport?

Trainers and specialists advise starting swimming for 10 to 30 minutes three times a week, with a 5 -minute addition to swimming time in the following week.

● Can I swim after getting a new tattoo?

The new tattoo is mainly an open wound, and this makes it vulnerable to infection, so it is advised not to swim immediately after obtaining it and waiting until it recovers, and the chances of infection decrease ..

● Does the menstrual flow stop while swimming?

The flow of the menstrual cycle can decrease when you are in the water, but that does not mean that it will stop permanently.

● What is the best thing to protect during the menstrual cycle when going to swim?

Interior bars and towels will not help you in water, but there are some other protection options such as: cotton plots and menstrual tablets.

● What is the time for swimming for adults?

Coaches say that adults need approximately twenty hours of swimming courses for adults for several months, to gain the necessary experiences.

● Can I learn to swim at a late age?

Learning sports in general at late life is more difficult than in the youth and childhood stage, but it is not impossible.

● What are the basic skills of swimming?

Film on the abdomen and arms with two stretched men, standing in the water.

● What are the oldest types of swimming?

Swimming has been returned to the Stone Age for 10,000 years.

● Does swimming contribute to breast augmentation?

It is a good training that enhances the size of the breast by strengthening its muscles.

Written by: Haidy Suleiman

Sources:

Webteb

Vrywell Fit