It is not necessary to have swimming experience to learn to swim in the crawl style. In fact, this is one of the most recommended modalities for beginners, since it is easy to learn and comfortable when you do not have so much technique.
The word crol is derived from the English “crawl” whose meaning is “crawl” or “crawl”. It is one of the styles where you can find more variants in coordination since it allows you to perform a bilateral breath, each cycle of arms or every two cycles.
Would you like to learn how to swim in the crawl style this summer? In the next space, we want to review its advantages and disadvantages, and some keys to execute its technique. Do not hesitate to try!
Swimming in the crawl style: advantages and disadvantages
Before making the decision to learn to swim in the crawl style it is good to know why it stands out and what are the possible disadvantages. Although the coach can also provide this information, it is convenient to know in advance.
One of the forms of swimming that provides greater comfort in the water.
It offers the possibility of advancing greater distances with less physical effort.
It has different swimming rhythms that facilitate the experience.
A poor performance of the breathing technique increases the risk of cervical pain.
Keeping the breath on one side increases the overload on the spine and reduces performance.
Since much of the exercise is done facing the front, under the water, it provides little visibility.
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The technique to learn to swim in the crawl style
To facilitate the learning of the crawling style, it is essential to divide the technique from the posture of the body to the action of the arms and legs. The ideal is to do it in order, dedicating some time to each movement. Ready to try?
1. Body position
To achieve optimal physical performance during crawl exercises it is important to adopt a hydrodynamic posture. That is, the position of the body must favor resistance to water, preventing it from slowing down movements.
What should you do?
To begin, put yourself in a horizontal position with respect to the water, in such a way that you can move the feet effectively.
Keep your back straight and check that the head is not too high or low. Remember to stay in the water.
Then, the body is aligned laterally, the product of the changes suffered by the alternative movement of the arms. If you do the stroke with the right side, the body will lean to the left, and vice versa.
Finally, you will have to do a roll or roll (roll) to breathe and achieve a lower resistance to the advance.
2. Arms action
The most important propulsive action in the crawl style is the one performed with the arms. This, often, is divided into the following phases:
Immerse the arm almost extended in the water, above the head, so that the fingers touch the surface first.
Then, direct the palm of the hand outwards and downwards, extending the elbows to achieve a better amplitude of the stroke.
Flex your elbow to an almost straight angle and aim your hand in and up.
Extend the elbow little by little, until reaching an approximate angle of 160 degrees. This time, the hand is directed up and out.
Flex the arm progressively to remove it from the water. When in the air, the elbow should be higher than the hand.
7. Leg action
The movements of the legs consume more energy than the arms. However, they play an important role as stabilizers throughout the exercise. In general, the action of the legs consists of alternating the sweep diagonally.
8. Upward phase:
Keep the leg extended and direct it to the surface. Once the sole of the foot reaches the water limit, make a knee bend.
9. Descending phase:
After knee flexion, extend your legs energetically downward, in a downward motion.
One of the aspects that can not be overlooked when learning to swim in the crawl style is breathing. If there is not a good technique to take air, physical fatigue increases and it is difficult to finish the exercise routine.
The mechanics of breathing seem simple: take air through the mouth and expel it under water. However, this becomes tedious in practice due to the coordination with the other movements of the body.
What you should keep in mind:
It breathes through the mouth and expires through the mouth and nose.
Keep in mind that the moment of maximum inhalation is when the shoulder is at the highest point.
While you breathe in, a part of the face must remain in the water.
The expulsion of the air begins immediately after the inspiration.
Keep in mind that it is highly recommended to learn to breathe bilaterally to prevent imbalances in the lateral alignment.
Although the learn to swim in crawl style is one of the easiest swimming variants, it is important to know how to execute your technique to have a good performance. Therefore, in the learning process, you have to focus on mastering the coordination of movements and breathing.
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