Learning to swim may be easy or difficult for adults. Although they can understand concepts better than children, adults are often troubled by low self-esteem and uncertainty. They care about their appearance when wearing a swimsuit so they are half-hearted in learning. The key to dealing with this problem is to learn the basics of swimming, develop confidence, and feel comfortable in the water.
Step
Part 1 of 4: Getting the Right Equipment
Step 1. Get the right swimsuit
Choose a swimsuit that feels comfortable, fits well, and allows you to move easily. Swimsuits must not be removed when jumping into the pool. Leave your ornate bikini and oversized beach pants at home. To learn to swim, you need clothes that are streamlined and don't impede movement.
You have to be extra careful with white. Depending on the material, white clothes can be see-through when wet
Step 2. Put on a swimming cap
This kit will protect hair from chlorine and make the body more streamlined and reduce water pressure. If you have long hair, tie it up first, then tuck it in a swim cap.
Some swim caps contain latex. If you're allergic to latex, read the hat label and make sure it's latex-free
Step 3. Buy good, leak-free swimming goggles
Water entering your eyes will interfere with your swimming. Choose glasses that fit and are comfortable in the eyes. Do not wear swimming goggles that cover your nose and mouth. If possible, try swimming goggles at a store before buying. If you can't, choose swimming goggles that have an adjustable bridge. Thus, the size can be adjusted. If you suffer from myopia (sightedness), we recommend buying minus or plus swimming goggles (but they are more expensive). You can see the instructor more clearly and make the swimming session more enjoyable.
Some swimming goggles contain latex. If you are allergic to latex, be sure to check the packaging before you buy. The glasses packaging should include information whether the item contains latex or not
Step 4. Consider buying some other swimming gear
Usually, equipment such as buoys, swimming boards, and flippers will help novice swimmers learn various aspects of swimming. If your swimming teacher recommends this kit, you should have it.
- You can also purchase nasal and ear plugs to prevent water from entering your nose and ears.
- If you're swimming in an outdoor pool, it's a good idea to wear sunscreen.
Part 2 of 4: Learning to Breath
Step 1. Get used to your face to be in the water
Make sure you are wearing swimming goggles. At this point, you can adjust the size of the goggles by tightening the straps so they don't leak.
If you don't feel comfortable getting into the pool yet, try practicing in a warm bowl of water. The size of the bowl should be twice the size of your head
Step 2. Practice inhaling and exhaling
First, take a deep breath through your mouth, then dip your face into the water. Exhale slowly through your mouth, just enough to prevent water from entering your mouth.
- Some swimmers like to exhale through their nose and mouth. Please use this method if it is more comfortable for you.
- Some swimmers like to wear nasal plugs so they can breathe better underwater.
Step 3. Keep your exhalation slow
It is recommended that you exhale twice as long as you inhale. If you have trouble doing this, try timing your exhalation by counting to 10.
Step 4. Relax as you lift your mouth out of the water to breathe and plunge your face into the water
The possibility of water will enter the mouth while in the water. Even if it feels uncomfortable, you don't have to be afraid. This happens to many people, especially to those who are learning to swim for the first time.
One way to reduce ingested water is to position your tongue as if to say "Keh"
Step 5. Try to keep your focus on the bottom of the pool
Even if you haven't been swimming yet, this method is a great way of training. This keeps the body upright and straight. If you hold your head against the water, your body will tilt upwards and create resistance. This will make it more difficult for you to swim.
If the pool has black stripes, use it as a benchmark
Part 3 of 4: Build Confidence in the Water
Step 1. Get into the water and move your arms sideways
You will feel the resistance of the water pressure, and even begin to move your body. Moving your arms out to the side will make your body spin. Pressing your arms down will elevate your body. Moving your arms back will tilt your body forward.
- You can do this standing or sitting, but it's best if the water level is around your shoulders.
- This is known as "sculling".
Step 2. Go deep into the water, at a height that will still allow you to stand
Make sure your head is out of the water.
Step 3. Hold on to the wall and start lowering your body
Use both feet to push against the pool floor, and don't forget to breathe through your mouth.
Step 4. When you are ready, lower yourself into the water and remove your hands from the wall
Push the pool floor with the soles of your feet so that your body rises, then hold the pool wall back. Paddle and kick as you rise to the surface of the water.
Step 5. Keep practicing until you feel comfortable in the water without holding the edge of the pool
If you want, you can move one step away from the pool wall. Remember, you must still be able to keep your feet on the pool floor. This way, you can simply stand up if you suddenly feel scared.
Step 6. Play in the water until you feel comfortable and relaxed in it
Get used to your face in the water and stretch. Try to reduce dependence on buoys and not be afraid to enter the water. You can even swim a little before rising to the surface of the water. While in the water, you should prioritize stretching on the surface, pedaling, kicking, breathing, and relaxing.
Don't be discouraged if you accidentally swallow water. This happens to everyone, even experienced swimmers
Part 4 of 4: Learn to Float and Move
Step 1. Get into the habit of keeping your body straight like a needle floating in water
If your pelvis is lower than your shoulders, your torso will go up and you won't be able to stay afloat. You can practice it by balancing on a bed, bench, or chair.
Step 2. Try to float on your back first
Try to keep your body as straight as possible, with the back of your head between your shoulder blades. Move your arms out to the sides and wave your arms. Both palms face down, away from the pelvis. This will help keep you afloat and moving in the water.
- Floating on your back is one of the easiest ways to learn to float.
- If you're having trouble, ask an experienced swimmer to help you practice this stance.
Step 3. Roll over slightly to the side and turn your head to the right or left to breathe
Turn your face down to exhale, then turn your head to your chest or stomach. This is the body position for most swimming strokes, including freestyle and breaststroke.
Step 4. Practice hand movements
You can do it in the water or on a bench. Move your arms behind, above, and in front of your head in a circular motion.
Step 5. Practice the flapping kick
Hold onto the edge of the pool, buoy, or swimming board, and kick your feet slowly in a smooth flapping motion. Try to stick your toes out, and keep your feet as straight as possible. Do not kick from the knee and too hard because it complicates and slows the movement of swimming.
- This is the basic kick for swimming, whether you are on your back or on your stomach.
- Your kick should be easy to do. A hard kick does not necessarily increase speed.
- You can also practice kicking while balancing on a bench.
Step 6. Grab a swimming board or float, stretch with your chin in the water, and kick your feet
Swim 4.5-9 meters while submerging your face in the water to exhale. Do a few rounds until you feel comfortable. You can complete the first lap with your face out of the water, and continue to increase your practice until you can swim with your face in the water. You may also find it easier to swim!
- Start the exercise in shallow water until you feel comfortable. After that, you can level up to deeper water.
- If you feel confident, you can try swimming without a swimboard, and add some arm movement.
Step 7. Use a life belt around your waist while improving your skills
This is a great exercise to do after you learn to swim. You can swim leisurely while wearing a lifebelt.
You can also wear swimming flippers while practicing your kicks. However, do not always wear it, especially when heating and cooling
Step 8. Try to always maintain safety
Learning how to swim is not a competition. This is only for experienced swimmers. Do not force yourself to go into deep water if you are not comfortable with the current depth of the water. Take a break if you feel tired, and get out of the deep water.
Everyone starts from the bottom so don't be discouraged when you see experienced swimmers. They will not belittle or ridicule you for being where you are now
Tips
- Don't forget to keep your body hydrated and rest if you're tired.
- If you swim outdoors, wear sunscreen.
- Do not be discouraged. Some people need more time to perfect their technique than others. Most people find it difficult to practice proper breathing.
- Consider wearing a life vest. Make sure the float is made of foam and not the air-filled type.
- Try to swim every day or as often as possible. You will quickly become proficient.
- The amount of oxygen needed for swimming is the same as that used for walking. You don't need to breathe a lot of air. Just match it with your daily breathing rhythm. Practice by raising your head in a pool, tub, pool, or ocean water.
Warning
- Don't swim when you're tired. If you're not strong enough, don't push yourself. Get out of the water and rest for a bit.
- Never swim when you are high or drunk.
- Do not eat or drink just before swimming.
- If you're not comfortable swimming, stay in shallow water, and make sure there's a ranger or experienced swimmer watching you.
