Useful Tips

How to learn to swim an adult on your own and enjoy the process: recommendations, swimming techniques and useful exercises


A person learns what he needs from birth, for example, how to walk, talk and communicate with other people. But swimming in the modern world is not the most important property, so not all children were taught this skill at one time. And now many adults find themselves in an uncomfortable position, because they have to splash around on the shore, instead of feeling this unique feeling - subjugation of the water surface.

You should not despair, because you can learn to swim at any age, the main thing is to overcome the fear of depth, if any. First of all, imagine how you enter the water, no, you even jump into it with a run and swim with everyone or all alone, enjoying the fact that you can now be in some kind of weightlessness and at the same time be the conqueror of the water surface. Presented? Now let's learn this art.


To begin with, it is better to choose a shallow pool. So, you will feel confident and in complete safety, nevertheless, specially trained people will follow you and you can always control the presence of the bottom, unlike an unpredictable reservoir. For this, pools are suitable where the shallow depth is the same throughout the pool. If you are confident in yourself, you can choose the paths where, when entering, the water level will, for example, be 1.2 meters, and at the end 2.5 meters.

If you have a fear of immersion in water with your head, then for a start you should buy swimming goggles, so in a well-visible space, you can freely navigate in it and then the panic will not befall you. Then you should gradually plunge into the water, each time increasing the time for which you can stay under water without risk to health.

Choose the time of training in the pool when there are few people in it, because then you will not be disturbed when reaching your goal. It will also be useful to hire a trainer, so you significantly reduce the time for training in swimming, and get some useful tips from a professional. Moreover, an individual lesson means a separate path where you will feel even more confident.

Before class, it is necessary to warm up the muscles by doing a special warm-up, so the body will be prepared for an unusual load and the risk of physical injury will be reduced.

To overcome fear and prepare for learning, you need to psychologically tune in to such a test. You need to convince yourself that water keeps your body afloat. This will help you to perform several effective exercises:

Go waist-deep into the water, put your hands on the surface of the water and see how it keeps them afloat.

  • go into the water waist or a little higher
  • get as much air as possible into the lungs,
  • squat down and put your arms around your legs,
  • hold your nose to your knees.

After the water begins to push you out, stay afloat for as long as possible. Regularly performing this exercise in several approaches, you will gradually accustom yourself to freely keep yourself on the water.

Glide in water:

  • go into the water on the shoulders, while pressing your hands to the body,
  • immerse yourself in water with your whole body and push your feet off the bottom,
  • now it’s necessary to slide everything with your body on the water, keeping yourself in an absolutely upright position,
  • after making several approaches, tear off your legs from the bottom and begin to chat with them, keeping your socks extended.

Significant time and maximum patience may be required to obtain results using this exercise.

  • inhale
  • stretch your hands in front of you
  • tilt your head straight into the water
  • kick lightly
  • Move your arms to the sides.

If you are panicked when water gets into your nose, then learning to swim will be very problematic, because with fear, your heart rate quickens and your breathing goes astray. To accustom yourself to water and stop being afraid, you need to perform an exercise that should be done in the pool. To do this, go into the water so that the legs do not touch the bottom, while holding on to the sides. Next, inhale, immerse yourself in water, exhale and swim to the surface. Take a few approaches to get your mind accustomed to this state.

Another good way to learn how to swim is to use a special board, even a rubber circle, as in childhood. Grasp the object with your hands and dangle your legs, feeling how easily you can control your "transport". You can also lie down on the board, then your hands and feet will be free, and you can train the movement technique, bringing it to perfection. Feeling your body and gaining confidence, also try to swim without the help of any object. If you are frightened, then again grab your hands on a circle or a board, making independent attempts each time. It may not turn out right away, but still try, each time remaining face to face with your body.

Beginner's Swimming Styles

Once you have learned to stay on the water, you can begin to learn various styles of swimming. The following are the most common swimming methods for those who have just grasped the ability to stay on the water:

  1. Like a dog. This is the easiest swimming style. To the exercise "sliding on the water" we add movement with your hands, with them you alternately row for yourself. Hands need to move calmly and rhythmically, without sharp jerks, otherwise you can quickly lose your strength with no habit. Keep your head high above the water. Breathing is also an important element, first taking a deep breath with your nose with puffing up your cheeks, holding your breath and exhaling through your mouth. Next, you can move on to the movement of the legs, as the frogs do: repel both feet from the water at the same time. Next, we change the direction of the hands, now they should be spread apart, as if pushing the water away,
  2. On the back. It is advisable to have a partner close to you to help you stay on the water. To do this, lie on your back, immerse your head in water, spread your arms, relax and begin to breathe calmly. When you feel a certain weightlessness, start gradually moving your legs up and down,
  3. Crawl. This style is mainly used by athletes, as it makes it possible to quickly gain speed. To do this, while lying on your back, make circular movements with your hands, raking water under you, while moving your legs up and down.

General recommendations

  1. Do not engage on a full stomach. After eating at least an hour should pass, and after class it is better to eat after 2.5 hours.

To learn how to swim, it is important to remember only one thing - do not be afraid of water. Fear makes the body constrained and only slows down the learning process. Being able to swim is an important part in life, because it can save you in unforeseen situations, and also brings a lot of pleasure that can not be compared with anything. Learn to swim, because it is no more difficult than learning to ride a bicycle. Once you learn this, you will never forget how.

What prevents older people from learning to swim

The instinct of swimming is inherent in every person from birth. All animals instinctively know how to swim. Even chickens can swim! And only a person is convinced that swimming needs to be learned, that you cannot enter the water and swim right away.

Young children are excellent in water and learn to swim very fast. If a person has not learned to swim in childhood, then with age, most often he has a fear of water. Growing up, a person becomes more careful, he has various fears and prejudices.

Fear of drowning causes a person who does not have swimming skills to randomly and randomly swing his arms and legs in the water to get to a hard surface. Active actions of a drowning person lead to useless waste of energy and loss of strength. Such a person gives up quickly and can even drown.

A person who knows how to swim does not feel fear, expends a minimum of energy when moving, correctly, breathes calmly and can survive on water for a long time.

Conclusion: to learn to swim both children and adults can only overcome fear. When the fear is gone, a person can quickly learn to swim with various techniques.

Before starting training, go through a simple psychological preparation: imagine how you easily and freely swim, how the water gently caresses you and how you like it. Remember these positive emotions. They will become good helpers in the learning process.

The benefits of swimming

The healing effect of swimming is huge. Water treatments help:

  • strengthen the muscles of the arms, abdomen, shoulders, as well as the gluteal and femoral muscles,
  • increase immunity, since swimming is an effective type of hardening,
  • make the body more resilient and efficient,
  • beneficial effect on the respiratory system,
  • calm the nervous system, improve mood and increase stress resistance,
  • knead joints well
  • get rid of extra pounds,
  • strengthen the cardiovascular system,
  • activate metabolic processes.

Swimming has practically no contraindications. Children can be introduced to swimming from birth. Swim recommend pregnant and older people. You can learn swimming skills at any age!

Important points in the learning process

In order to exclude danger during swimming training, one should not forget about the fundamental features and rules, the observance of which will ensure personal safety for a person. Having made the decision to learn swimming independently, you must remember:

  • While studying with you should always be next to another person.
  • Learning to swim best in still water. If this is not possible, and training takes place in natural conditions, then extreme care is required. Explore the course of a river or sea. Always be in sight of people who know how to swim. In case of danger or panic, they will be able to help you and provide assistance.
  • Learn the rules of behavior and the necessary movements when underwater. Remember that with the powerful and irresistible influence of the underwater current, even experienced swimmers find it difficult to deal with it.
  • Objectively assess the level of your physical fitness and try to avoid the depths. At first, you must choose such a depth that you always feel the bottom. In this case, you can calmly, without panic and fear, develop your skills and breathing, so that over time you can swim for a long time.
  • If it starts to rain, then get out of the water immediately: even a little rain can be a harbinger of a thunderstorm or a hurricane.
  • Do not start training at low water temperatures.

Important elements when studying

In order to learn how to swim and learn different techniques, several steps should be taken sequentially. You will need to learn the three most important skills:

  1. breathe properly
  2. keep the body in the water
  3. learn to coordinate limb movements.

Right breathing

This is one of the most difficult stages and for many people the inability to breathe correctly for a long time remains an impossible task. Until the beginner learns to breathe freely and easily, he will not only not be able to swim, but even just stay on the surface. A crawl or breaststroke can be mastered only when a person can control his breathing.

The task of learning how to breathe is difficult, but quite capable of both young children and people of the older generation. You just need to be patient and clearly follow the advice of specialists:

  1. Inhale with your mouth over water, and exhale in water. Air in the lungs keeps the body on the surface. Therefore, the deeper the breath, the more time you hold out on the water. But do not overfill the lungs with air so that there is no discomfort.
  2. In water, always breathe only with your mouth: if you breathe through your nose, then water droplets will fall into the nasopharynx. This can cause a choking attack and panic.
  3. When swimming, you need to turn your head to the side. This will allow you to calmly inhale through your mouth and exhale into the water. The frequency of inspirations and exhalations depends on the frequency of movements of the arms and legs. Over time, you can freely coordinate the entire process.

Exercises for Proper Breathing

Beginners can perform all exercises in any body of water, but at a shallow depth. Sequencing:

  1. get up, take a deep breath and plunge headlong into the water,
  2. exhale completely in water,
  3. emerge to the surface.

Exercise to perform without interruption several times.

In the pool, you can perform a complicated version at depth.

  1. Sequencing:
  2. plunge into the water, grab the side with your hands,
  3. make sure that the feet do not touch the bottom,
  4. take a deep breath
  5. dive into the water with his head, holding his hands on the side,
  6. exhale through the mouth through water,
  7. touch the bottom of the bottom, push off and emerge from the water.

Perform exercises without interruption several times.

  • Keep the body on the water

The air that is in the human body helps us not to drown. Even owning this information, a person is still afraid of water. Fear prevents a person from relaxing and trusting nature. Water will keep a person in any case, and all he needs is to get rid of fear. Try to fill your lungs with air, lie with your back on the water and completely relax. Water will keep you afloat! If you continue to be relaxed, you can breathe calmly and be on the surface of the water for a long time. Did you feel it’s safe to be on the surface of the water? So the first step has been taken: you have overcome your fear and learned to keep the body afloat.

Water Retention Exercises

The body will not go under water and will remain on the surface if you learn how to make an “asterisk”.

  1. take a deep breath through your mouth
  2. lower your face into water,
  3. to spread arms and legs to the sides: the body is on the surface and resembles a star,
  4. without exhaling, be in this position for as long as possible.

As soon as you exhale air, the body will begin to sink into the water.

Performing exercises at first is better at shallow depths. This exercise does not teach to coordinate the movements of limbs, it teaches to keep the body on the water, gives confidence that the water holds.

The second exercise - "Float"

This exercise is for people who are not afraid of water. If there is fear, then you need to start with an easier option.

The sequence of actions of the light version:

  1. go into the water on the chest,
  2. inhale deeply with your mouth and hold your breath,
  3. plunge headlong into the water
  4. exhale through the nose in water,
  5. emerge immediately and take a breath.

Repeat several times. Over time, the exercise can be complicated: plunging into the water, push off from the bottom and emerge.

The sequence of actions during the exercise "Float":

  1. go into the water to a depth just above the belt,
  2. take a deep breath
  3. hold the breath,
  4. plunge headlong into the water
  5. grab your knees with your hands and tear yourself from the bottom. The body will immediately begin to rise to the surface. Breathe out gradually and straighten up.

Repeat the exercise several times.

  • Coordinate arm and leg movements

In order not only to stay on the water, but also to swim, it is necessary to make certain movements with arms and legs. In each style of movement, the limbs are different. The speed of swimming depends on the correct movement of the limbs.

How to practice hand movements?

The depth for the exercise should be shallow so that at any time there is the opportunity to touch the bottom.

  1. go into the water on the chest,
  2. take a deep breath
  3. sit down in the water with your head
  4. push off from the bottom, tilting the body forward,
  5. straighten up and glide over the water, stretching your arms forward or holding them at the seams.

The movement will gradually slow down, and the legs lower. Repeat the exercises several times.

The body when sliding should be straight. It will be easier to slide if you try to relax as much as possible.

How to work out the movement of the legs?

You can train your legs in the pool, holding the side with your hands, use an inflatable pillow or a special swimming board. The leg movements in each style are different:

  1. at brass - legs move like frog limbs in water,
  2. with a rabbit - legs move up and down, striking sharply and quickly against the surface of the water,
  3. with butterfly - all parts of the legs are involved: feet, lower legs and hips.

With any style, the toes of the legs should be elongated.

What style of swimming should a beginner choose?

There are four basic swimming styles. Each of them has its own advantages and disadvantages. Consider each of them:

This swimming style involves simultaneous movements of the arms and legs. The limbs in this style remain in the water, and the body is always parallel to the water surface. With a symmetrical movement of the arms and legs, forward movement occurs with the greatest efficiency and with minimal effort.

With the breaststroke, the body, starting from the head to the very feet, is located on one line, the abdominal muscles are tense. The face during exhalation falls into the water. When inhaling, the head is lifted out of the water in one motion.

Speed ​​depends on the correct repulsion of the legs. To do this, the heels are pulled to the buttocks as much as possible and make a strong push.

Hands scoop up the maximum amount of water, while the body strives forward and up to take a breath.

Proper breathing helps strong, effective movements and does not get tired.

The breaststroke is the slowest and most silent style. It has its pros and cons.

  1. clearly visible space in front,
  2. no noise when swimming
  3. the ability to travel long distances without fatigue.

  1. the technique is quite complex, it often causes difficulties for people who cannot swim at all, or who just learn and still cannot breathe correctly and coordinate their movements with limbs.

The main thing in mastering any style is to learn the correct technique. Speed ​​is a consequence of this, not the main goal.

This style is also called "free." This is one of the most popular and fastest swimming style.

The main movement in the rabbit is created by the hands: they perform long alternating strokes along the body. Slightly bent at the knee and relaxed legs perform downward and upward strokes in a vertical plane, like scissors. Legs should move from the hip, not from the knee.

When swimming, the muscles of the chest are also involved. The abdominal muscles are tight, which helps to get rid of excess fat on the stomach.

The face is almost always immersed in water, so we recommend swimming with glasses. If you use a mask with a pipe, then you can not raise your head at all. This will allow you to control the correct position of the body.

For maximum speed, the body should be horizontal. Do not look forward or at the ceiling. The gaze is directed downward, and in time the head turns to the edge of the pool.

Swimming style: one stroke with hands - 2-3 kicks.

The speed will be higher if the hands capture a lot of water and strongly repel it. The palm is turned and the thumb is first immersed in water.

The elbow rises high, the forearm moves along the body. The other hand is in an extended relaxed position. No need to hit the water with all your might. The movements are smooth, the palm is immersed in water without clapping and splashing.

  • the technique is very simple, even beginners can easily master it,

  • it’s important to breathe correctly
  • creates a lot of noise.

With a rabbit, the movements of the hands should be smooth, and breathing even and deep. There should not be any excessive effort.

  • Crawl on the back

This style is similar to "crawl on the contrary." The athlete swims on his back, doing strokes with his hands and hitting his legs up and down.

Crawling on the back is the best choice for people with spinal diseases and for those who are uncomfortable exhaling into the water.

Crawl on the back - according to the technique, the simplest style. The only condition: a person should feel confident, not be afraid of water and be able to relax.

This style does not imply sudden movements; excessive efforts are also not needed. During swimming, it is necessary to monitor the correct position of the body. The breath should be even, calm and deep.

A person with this style is always above the water, so there are no breathing problems.

Crawl swimming is a rather slow style, although it is faster than the breaststroke in speed.

  • no need to exhale into the water,
  • little effort is spent
  • You can relax with long swims.

  • beginners are not always comfortable swimming on their backs.

The most complex and energy-intensive style. It requires a lot of strength in the hands. He is slower than the crawl, but the most beautiful. When swimming with this style, the whole body moves synchronously. The hardest part in mastering butterfly is to synchronize breathing and movement.

It is best to learn this style under the guidance of an experienced instructor.

Where better to learn to swim adults?

You can learn to swim in a natural body of water, on the sea, lake, in a river or in a pool. Each option has its pros and cons.

Sea water is healing, so swimming in such water is also good for health. You can learn to swim in natural waters for free at a time convenient for a beginner swimmer. But waves, currents, wind or water will be at an uncomfortable temperature.

Choosing a place is only your decision, your choice. You can learn to swim, following our advice everywhere.

But the pool is still considered the most successful place for beginners.

The benefits of swimming in the pool:

  1. Safety: you will have your own personal trainer.
  2. Comfortable water temperature.
  3. There are no waves and undercurrents.
  4. Depth control.
  5. You can engage in year-round.

Basic rules before visiting the pool

In order for the classes to bring maximum benefit and be effective and useful, remember the simple and uncomplicated recommendations:

  • The best time for swimming is from 16 to 19 hours. The body needs rest in the evening, and in the morning it does not tolerate stress.
  • It is best to visit the pool three times a week. If you want to quickly learn to swim, then you can more often.
  • Learning to swim is best on an empty stomach. Therefore, do not eat before visiting the pool so that there are no problems with digestion: the pressure on the abdominal cavity in the water is quite strong.
  • Eating after training is recommended at least an hour later.
  • Before classes, remove all jewelry so that they do not interfere and are not lost.
  • Buy a special rubber hat for the head.
  • To avoid slipping on wet tiles, use rubber slippers.
  • Take a warm shower before exercising or warm up your muscles with exercise.

Why swimming is a must

Water has a beneficial effect on the physical and mental health of a person. Swimming helps:

  1. To reduce weight. The amount of calories burned during swimming is huge. In this case, all muscle groups are involved.
  2. Improve your posture. Man today does not move much and spends a lot of time in front of the TV or at the computer. Swimming relieves stoop, improves the condition of the lower back and muscles of the back.
  3. Get rid of belly fat. During swimming, not only arms and legs work. The muscles of the press are also active.
  4. Make joints flexible. Swimming has not only a good preventive effect. Chilled water relieves pain during exacerbations, and swimming smooth movements act like massage.
  5. Improve blood. Regular training in the pool positively affects the body.
  6. Take a break from the information. At least an hour you will be out of the area of ​​the smartphone and the Internet. Swimming is a kind of digital detox.
  7. Relax. Water, movement and breathing help relieve stress and forget about problems. Low temperature has a beneficial effect on the nervous system.
  8. Harden and strengthen the body. Cool pool water is a great substitute for dousing with cold water.
  9. Fight temptations. It is sometimes so difficult to deal with temptations. Swimming improves mood and the need for excess candy or alcohol disappears by itself.

You can go swimming at any age. For adults, swimming is the safest way to keep fit.

Do not waste time, study our recommendations and tips and get involved in such a wonderful activity - swimming. We wish you a lot of pleasure and pleasure from swimming!

Learning to swim in the pool

If you are racking your brains on how to learn how to swim in the pool yourself, take the first step towards your dream - learn how to breathe correctly. Proper breathing is based on two principles:

  1. deep breath in your mouth
  2. exhale into the water.

The deeper you take a breath, the easier it will be to stay on the water. However, try to breathe as naturally as possible. Trying to draw too much air into your lungs, you will create discomfort for yourself and you will not be able to move normally.

Professional swimmers have effective breathing exercises. It is performed as follows:

  1. go into the water
  2. breathe deeply
  3. immerse yourself in the water with your head
  4. exhale with your mouth.

This exercise is suitable for beginners, and for those who want to learn new styles, such as breaststroke or crawl.

Remember one simple thing: to avoid discomfort or suffocation caused by water entering the nasopharynx, you need to breathe through your open mouth. In this case, the position of the body should not be changed: it is enough to turn the head in one direction or another.

To overcome the fear of water, it is recommended to do an asterisk exercise. Do it like this:

  1. inhale as deep as possible
  2. dip your face into the water, spread your legs and arms to the sides,
  3. lie on the water surface as long as possible without exhaling.

Once you have mastered this exercise, the training will take place easily and naturally.

How to learn to crawl yourself

Crawl is a popular swimming style, which implies alternating strokes of the right and left halves of the body.

You need to start by performing simple movements. Lie down in the water and sort it out with your feet, letting go and lifting them one by one. At the same time, make movements with your hands: move one hand forward and lower it into the water, fold your palm in the shape of a bucket and make a stroke towards the hip, perform a similar movement with the second hand.

For breathing, the head is taken out of the water with every second wave of the hand. The face thus turns towards the limb, which at this moment is above the water.

How to learn to breaststroke

It will be useful for you to find out that breaststroke is one of the main styles of swimming in water sports.

The movements related to this technique can be divided into three stages:

The first phase involves immersing the hands in water and raising them in different directions (outward with the palms). The hands remain straight, parallel to the surface of the water. Then the athlete makes a stroke inward, turning the hands with palms down and pushing the water back. This movement continues until the arms reach shoulder level. Then the swimmer bends his arms, joining his palms near the chest (elbows are strictly on the sides of the body). The last phase involves moving the hands forward and returning to the starting position.

The cycle starts with a small speed, which becomes maximum during the inward stroke. The main goal of the athlete is to maximize acceleration during the inward stroke and reduce resistance when returning to the starting position. To reduce water resistance, it is necessary to simultaneously pull two legs toward you during the stroke with the upper limbs. The feet are bred to a greater width than the knees, and perform a push with both limbs. At this moment, the swimmer's arms are extended forward.

How to learn to swim butterfly stroke

Get ready for the fact that the development of this style will require tremendous efforts from you. An important component is the movement of the hands: to yourself, from yourself and back. The benefit of butterfly style is that it includes all the muscles of the body.

At the beginning of the movement, the arms extend forward with palms toward the water. After this, the hands “go” to the sides, remaining straight. When the swimmer begins to row, the elbows bend at an angle of 90 degrees, and the hands go down and reach the hips.

Those who want to know how to swim butterfly properly should understand that this technique implies synchronism and symmetry of movements. First, the back “comes out” to the surface of the water, then the head, and then swings upside down. The lower limbs should not diverge to the sides. Legs should be parallel and pressed to each other.

General recommendations

If you really want to understand how to learn to swim an adult on your own, pay attention to the following tips:

  • Do not exercise on a full or empty stomach. Head to the pool 2.5 hours before the meal or an hour after it.
  • Before you enter the water, remove all jewelry from yourself.
  • Cover your hair with a rubber cap so that it does not cause discomfort or distract from swimming.
  • It is advisable to study from 16.00 to 19.00. This time is optimal for hiking in the pool. Morning hours are considered the worst time for swimming, since in the morning the body is not easy to withstand serious physical exertion.
  • Warm up and take a warm shower before you start the session.
  • Train at least three times a week for 1-2 hours. Such a frequency of classes will allow the body to get used to the loads and "learn" the acquired skills.

You can learn to swim by yourself or under the guidance of a professional trainer. If you wish, you can sign up for group swimming lessons, but if you want to learn the skill in the shortest possible time, give preference to individual training. Be persistent in achieving your goal, follow the recommendations listed in the article, and soon you will perfectly master the art of swimming.