Swimming common mistakes action swimming how to lift the hips in the water

Swimming is excellent for weight loss, helping to strengthen your metabolism while preventing joint damage. Of course, getting all this presupposes that you have the right swimming movements and techniques, so let's learn about common mistakes and solutions below.

Holding your breath

Many people swimming is actually very nervous, especially when the gas exchange is not fully mastered, deep breaths can not let out, which in fact will not let you swim longer, and will lead to high carbon dioxide concentration in the body triggered by dizziness.

Solution

First of all, practice on the shore, take a deep breath in through the mouth, then exhale slowly through the nose, keeping the appropriate speed, slow release and never too fast. Practice in the water, take a deep breath in through your mouth, then submerge your face in the water and exhale slowly through your nose.

Raise your head too high

We will think if we do not raise our heads, how can I breathe? This idea of survival is understandable, but the fact is that when you raise your head, your lower body is sinking, but not safe.

The solution

Relax, put your head in the water, keep your head in the water while you change your breath, and change your breath from the side as you move your arms and turn your shoulders together.

Only the calves hit the water

When hitting the water, the lower leg moves up and down at the knee, while the thigh does not participate, so that when bending the knee to hit the leg will create a lot of resistance.

Solution

Change the stirrups, practice kicking and stirring from the wall, plus hitting the water hard for 10-15 meters, then relax and swim to the edge of the pool. Do these in succession: the first time simply keep your legs straight and fire from the hips. The second time imagine you have a coin between your buttocks, and you need to contract your gluteus muscles to hold the coin when you hit your legs. The third time, extend your body in the water, as straight as possible, extend your body like this to hit the water hard, can help your nervous system to learn to play the water better action.

Sink your hips in the water

Only see the upper body at the surface of the water, the hips are always missing, which will move forward resistance more, will be faster fatigue, which will also make you swim not enjoyable.

Solution

Suggest snorkeling mask, hands forward to hold the float, just rely on playing leg forward, maintain a constant speed, feel the hips are always at the surface of the water, after skilled can give up the float and speed up.

Over reaching forward into the water

You want to improve the timing of your stroke and make each stroke go further, but overstretching the forward reach can lead to Wrist sinking or palm turning out, which increases resistance.

Solution

Simply turning your wrist in the other direction, with your fingers slightly down, will put you in a more useful position to grab and push the water and slightly increase the number of strokes.