Swimming is a low-impact aerobic exercise, which also strengthens important muscles such as the shoulders, back, legs, pelvis, abdomen and gluteus. However, because it involves a lot of movement and the muscles of the body are generally used to being on land, swimming also requires a lot of practice before it can be done easily. With knowledge, practice, and dedication, you can swim smoothly like an athlete.
Method 1 of 4: Exercise in Air
Step 1. Plan your swimming routine
You don't need to swim every day, but try to commit to at least three times a week. Determine the best time for Ada. Some people like to swim before working in the office. While some like to swim to unwind after a hard day's work. It all depends on your schedule.
Your body needs time to establish a rhythm between pedaling and breathing. When you're first starting out, dedicate yourself to 10 minutes of swimming 3-5 times a week. Then, slowly add up to 30 minutes or so
Step 2. Schedule your swimming time to improve your fitness
Your two-hour swimming session consists of:
- Warm up 15 minutes, usually 200 m IM then 200 m each stroke individually and apply constant firm pressure with each stroke.
- Kick or Pull 15 minutes. This is a great way to relax your muscles and warm up your legs to adjust the rhythm.
- Hypoxia (Hypoxic) 5 minutes, usually done before or after the main set. Hypoxia is carried out by holding the breath under duress or exercise. Do sprints taking only one or two breaths per pool length, or swim only with underwater butterfly kicks for half the length of the pool then the rest do full butterfly strokes (inhale every three strokes). Do not do the hypoxia for too long if you will still be doing the main set later.
- Main set 35 minutes. Swim short distances but at high intensity or swim low intensity but long distances and without rest. For example, do the 5 x 50 m freestyle in 40 seconds with a target of 30 seconds.
- Stretching. This stage is very important. Stretching gives the swimmer a chance to recuperate and stretch his muscles. Aim to get a good JPK (distance per stroke), meaning try to complete one lap with as few strokes as possible, about 12-16 strokes in a 25m pool.
Step 3. Practice your breathing
Focus on your inhalation and exhalation as you swim. When not breathing, don't move your head to be more efficient. Tilt your head only when you are going to breathe.
- Most swimmers have problems with not exhaling underwater. Try to exhale partially as you re-enter the water to maintain your breath and prevent water from entering your nose.
- Never tilt your head up while inhaling. Always tilt your head to the side.
- In freestyle, keep one eye above the water and the other in the water. This will help keep your head from turning too much.
- Try to breathe every three or five strokes, making sure you breathe on both sides of the body.
- Don't hold your breath.
Step 4. Develop your backstroke
The backstroke is one of the most difficult styles to learn. This style requires strong back and shoulder muscles. The key to a good backstroke is in the pelvis. Perform the flap kick exercise on your back while raising one arm. Change hands after completing one round of normal backstroke.
Step 5. Strengthen your breaststroke swimming
The breaststroke rests on a synchronized glide and stroke. You need a lot of practice to do it smoothly. Pulling your hand firmly or pulling in a lot of water actually nullifies your swimming speed.
- Make sure you always do pullouts. Pullouts provide a good start and are essential for getting a strong and fast breaststroke
- Your arms shouldn't really push the water back, but instead focus on making an inverted heart shape with your hands.
- Bring your hands together as you extend forward. Use your elbows, not your arms, to push your arms forward.
Step 6. Isolate one stroke per exercise
If you spend a day on just one type of style, syncing can be done much faster. You can even isolate one stroke for a whole week, then switch the following week.
Step 7. Learn how to do a flip turn
The flip turn is a slightly tricky maneuver but can speed up your lap times. Look for something called a “Big T”, which is a plumb line at the end of the path on the pool floor. When your head is in a T-shape, tuck your chin into your chest while continuing with one stroke. Then, do a dolphin kick for one final push.
- Do not look up when doing the flip (flip). The distance to the pool wall will always be right as long as you see the “Big T” at the bottom of the pool.
- This maneuver is quite challenging and it is recommended to practice under someone's supervision.
- To swim faster, do a few dolphin kicks in the water in a streamlined position. Try passing the flag above the pool if you can.
Method 2 of 4: Doing Swimming Core Exercises
Step 1. Practice with drills
One way to improve the quality of your swimming is to strengthen your technique. When you incorporate certain drills into your training, you benefit from the strength of the muscles and the individual components of your stroke.
Step 2. Do a one-handed drill
Isolate the swimming stroke with only one hand per lap. This will keep your stroke symmetrical and balanced. Hold on to the board if you have trouble swimming straight. Keep kicks consistent and narrow throughout the entire drill.
Step 3. Use a side kick drill
Keep one arm extended forward while your body is tilted to one side, perpendicular to the water. Focus on maintaining a consistent kick. Your head should stay underwater except when turning to catch your breath. Change hands after one round.
Step 4. Do the Tarzan drill
Practice your freestyle as usual, but keep your head above the water, facing forward. This exercise strengthens your kicks, neck and back muscles. This exercise should only be done over a short distance.
Step 5. Perform sedentary exercises in the water
There are various exercises in the pool that can be done without swimming. Sometimes swimming pools have exercise facilities designed for use in the water, such as water gloves, paddles or floats.
Step 6. Perform the jump and dig technique
Set your legs wide apart in an upright position. Then, raise your knees above the water and return to the floor. When both knees are on the surface of the water, drop your hands and bring them back up to the surface when both feet come down to the floor.
Step 7. Try a stomp and push exercise
Set both legs apart and lift alternately. Suppose you are crushing grapes with your feet in a bucket. Extend your arms away from you and bend them down. As you alternate leg lifts, do the same with your arms.
Step 8. Do a scissior press
Place one foot in front of the other in a diving position, and keep both knees bent at a 90-degree angle. Keep your hands away from you, on the surface of the water, then pull them toward your body.
Use a float to increase the pressure
Step 9. Practice your kicks
- You can use a swimming board that can be purchased or borrowed at the pool or fitness center.
- Hold on to the swimming board and kick as you please. There are several choices of hand positions for holding the board. Choose the one that suits you best.
- You can also put your hands in a streamlined position and kick with your feet.
Step 10. Do pull exercises
- Use a pull-out float that can be purchased or borrowed at the pool or gym.
- Place the float between your ankles or thighs, then pull.
- Remember, do not kick because the pull will be less effective.
Step 11. Perform "fingertip drag" in freestyle
Instead of raising their hands above the surface of the water, the swimmer drags his fingers along the surface of the water.
Method 3 of 4: Exercise Outside the Pool
Step 1. Warm up before entering the pool
If you are going to take swimming seriously, warm up outside (no more than 30 minutes) before entering the pool. Do harmstring stretches, prone holds, push-ups, sit-ups, burpees, and streamline burpes (burpes ending in a tight streamline).
Step 2. Strengthen your kick
If you can't swim in the pool, you can still train your pedals and build muscle. Practicing flutter kicks is a great way to work your core muscles. Lie on your back and place your hands under your buttocks. Then, raise both legs and start kicking the legs alternately. Do it for 30 seconds, rest, then repeat.
Step 3. Do the plank exercise
Planks are a great method for working the upper and lower body, as well as the shoulders, arms, and gluteus muscles. Follow these steps to do a proper plank:
- Position your body as if you were going to do push-ups. The arms are spread slightly beyond shoulder width.
- Use your fingertips to hold your feet and squeeze your glutes (buttocks) to keep your body stable.
- Align your head with your back. Focus your gaze down on a single point on the floor.
- Hold this position for 20 seconds. You have to make sure your feet are not holding any weight. The interval can be adjusted according to your ability.
Step 4. Do the exercise without weights
You don't have to visit the gym every time you're going to work out. Take 20 minutes to do the following series of movements:
- 10-15 reps push-ups
- 20-30 reps crunch
- 5-10 reps pull-ups
- 10-15 reps goblet squat
- rest for one minute and repeat.
Step 5. Strengthen your core muscles
The core is the most important muscle group that helps you do a lot of things. The movement of swimming is very dependent on the strength of your core muscles. Practice the following sets of movements:
- Bird dog position. Place your hands and knees on the exercise mat and keep your back as flat as possible. Don't raise your arms above your spine, and keep them the same height. Hold this position for 3-4 seconds then switch arms.
- V-sit. Start in a sitting position and raise your legs until they form a 45-degree angle. Extend your arms toward your knees and hold this position for 10-30 seconds.
- Scissor Crunch. Lie on your back and extend your legs flat on the floor. Keep both hands by your sides. Raise your right leg straight up and lift your left leg to a height of 7, 5-10 cm above the floor. Extend your left arm and bring it together with your right leg on top. Hold this position for 10-30 seconds then switch sides.
Step 6. Do other sports outside the pool
Keep exercising your circulatory system when you can't get to the pool to keep yourself in shape. Soccer is good to do because it trains your lungs and muscles. In addition, football also trains hand-eye coordination which is very useful when swimming.
Method 4 of 4: Getting Outside Help
Step 1. Use the services of a swimming coach
Many pools and swimming clubs have programs for children, but not too many for teens and adults. Look for a coach who has experience coaching adults. Make sure his personality matches yours. You need a coach who can improve your swimming stroke.
Step 2. Join the swimming group
There are several swimming communities or groups that have good programs for swimming together. Its members can vary from beginners to experienced athletes.
Your local fitness center or health club may also offer a similar program and may even be a better option
Step 3. Be a member of a gym that has a swimming pool
Many facilities have swimming pools. Shop around and find the pool at the price and quality that suits you best.
Step 4. Ask a friend for help
If you are committed to something that is physically draining you, enlist the help of someone who supports you. This person doesn't have to take part in the training, but can support you if you're feeling down.
It's even better if you find a friend who has a similar commitment to yours
- Always have drinking water near you.
- Fast laps are very important. Try folding your legs while doing flip turns, and 2-5 dolphin kicks underwater.
- Always drink water before and after swimming. Even if your body temperature is lower and you won't feel thirsty, you can still get dehydrated.
- Practice as much as you can, but don't overdo it. Take occasional breaks and keep yourself hydrated.
- You may feel nervous and produce a lot of urine. Therefore, keep the body hydrated. Drink sports drinks that replace electrolytes.
- Take the time to practice twisting and swimming as much as possible without straining your body.
- Do push-ups and sit-ups every morning and night to build abdominal and back muscles.
- Make sure you get a good night's sleep after a tiring workout.
- Take a swimming training class.
- If you want to use a swimming cap, many sports shops will sell it. To wear it, tie your hair and ask someone else to pull this hat off the top of your head
- When practicing a new style, let others see you so that mistakes can be identified. Before getting into the pool, watch the exercise video first so you know what you're going to learn.
- Shave the hair on the body, arms, legs, chest, armpits, and wear a swimming cap to swim faster in the water. Shaving only the hair on your body helps you swim faster in just 5-10 seconds. However, all the hair on your body will block and add weight to your body, slowing your swimming even for a few seconds.
- Don't be discouraged if you don't succeed at the beginning.
- Don't hold your breath while exercising as this will significantly increase your blood pressure. This is why breathing exercises are so important.
- Never use a weight that is too heavy for you because it will only hurt yourself. Start with light weights and increase gradually over time.
- Make sure someone is watching your swimming style. This person can provide advice and instructions to improve your swimming style.