Mt s lu khi bi li

Bi li l mt mn th thao rt tt cho sc khe, nhng nu thiu hiu bit v n, ngi tp c th gp nhiu s c nguy him khi xung nc, chng hn nh chut rt, ui sc, rt lnh th pht... V vy, tt c cc giai on ca bui i bi (khi ng, xung nc, ln b) u phi c thc hin mt cch khoa hc.
Khng nn nhy xung nc khi cha khi ng .

1. Trc khi xung nc Nht thit phi dnh khong 30 pht khi ng c th: - Lm cc ng tc nhm khi ng c bp v cc khp. C th p dng cc bi th dc bui sng; nn tp hai ln vi cng khc nhau.

- Chy c ly ngn (100 m) chm - nhanh dn - chm dn v tr v trng thi cn bng. - Tip tc khi ng cc khp theo th t: khp cc t sng c, thng lng, khp hng (hng), cc khp gi, c chn, ngn bn chn, cc khp vai, khuu, c tay, cc ngn tay. Thc hin vn ng vn xoay vng cc khp theo chiu kim ng h v ngc li. 2. Khi xung nc Lc tip xc vi mi trng nc, trong c th s din ra qu trnh phn ng vi 3 giai on: - c ch (khong 10-15 pht): Mc d c khi ng sn sng thc hin hot ng bi li nhng khi tip xc vi nc, c th vn c phn x co mch ngoi vi, huyt p tng nh, tim p nhanh ln, nhp th tng v mch cng nhanh hn. - Thch nghi: y l giai on tiu hao nng lng, ko di khong 1-3 gi ty theo sc khe v s rn luyn ca mi ngi. Lc ny, c th bt u thch nghi vi mi trng nc, cc biu hin c ch dn dn ht; nhp tim, mch, nhp th v huyt p n nh v tr v trng thi ban u. Trong giai on ny, cc ng tc cn c phi hp nh nhng, chnh xc, thoi mi. Khi bi, cn ch quan st trnh cc vng nc xoy hoc dng nc chy xit. Khng bi qu xa b, xa cc phng tin cu h. - Hi phc (b p): Lc ny, c th tiu hao nhiu nng lng, cn c b p phn nng lng mt i. Trn thc t, ngi bi s thy mi c, cc ng tc phi hp ri rc, khng cn nhp nhng, bo hiu c th cn c ngh ngi. Vic c tip tc bi s dn n hin tng chut rt hoc rt lnh th pht. Khi cm thy mi c, ngi bi cn gim dn tc , bi vo gn b hoc gn phng tin cu h, sau th lng ton thn trong t th ni 3-5 pht ri ln b. Trng hp

cm thy rt lnh th phi ln b ngay, tm ni kn gi hoc c la si m; c th ung mt t nc tr ng nng. 3. Khi ln b Cn nm ngh ngi, th gin c 10-15 pht ni kn gi, sau tm ra li bng nc m trong phng kn gi 5-10 pht. Lau kh ngi v mc qun o m ngay trong phng. Ch lau kh tai, mi, mt; khi cn thit c th nh thuc. Nu mt, nn ung mt cc tr ng nng. Ch : Khi ang bi, nu b chut rt (nguy him nht l rt c bng), cn bnh tnh th lng ton thn trong t th dang rng tay chn, t t ht su v dng tay bm cc huyt xung quanh (c th bm c cc huyt bn chi i xng) v xoa nh nhng ln vng chut rt. Khi thy th bo cho ngi xung quanh hoc b phn cu h n gip a ln b. Trng hp qu xa ni cu h hoc c mt mnh th khi thy nh t x tr nh trn, phi nh nhng bi vo b.

Front crawl basics

Front crawl is the fastest stroke and gives you the feeling of being powerful in the water. It is often hard to get the hang of at first because fitting in the breathing can be difficult. STEP ONE

Swim with all of your body close to the surface of the water, keeping your hips and legs behind your shoulders. Imagine you are trying to swim through a narrow tube without touching the sides. A good way of doing this is to put your face in the water and keep your legs kicking all of the time. STEP TWO

Try to use long fast kicks, making sure all of your leg is moving up and down. Your knees should bend a little bit and your feet should make a small splash. Try counting to six quickly and kicking your legs in time with this. STEP THREE

Your arms provide the power for the stroke, so one arm should follow the other through the water and over the top. Try putting your hand into the water in front of your head and stretch it forwards as far as it will go, slicing it into the water with your thumb first - the less splash the better. STEP FOUR

Increase your speed by bending your elbow and pushing your hand towards your feet, keeping it going until it reaches the top of your leg. Lift your arm out of the water and try to control it as it goes back to the starting point. STEP FIVE

Breathe regularly. Your face is in the water so you need to remember to turn your head when you want to take a breath. Try to turn your head smoothly, leaving the side of your head resting in the water.

Bi ch
Basic breaststroke

Breaststroke is a traditional stroke popular with people who like to swim for fitness. It is the slowest stroke, but that does not mean it cannot be swum powerfully and at speed. STEP ONE

The most important thing about breaststroke is to keep your body level at the surface. Your shoulders need to be in line and your hips also need to be flat in the water. Now move your feet and legs together like a frog - this is usually the most troublesome area of breaststroke. It is the only stroke which uses these movements and Video masterclass: James can be difficult to get both legs to do the same thing Gibson's guide to the breaststroke at the same time. Here are a few tips to help synchronise your legs: Bend your knees and lift your feet up to your bottom Turn your feet out so that you can push back with the bottom of your foot Move your feet out and in again to meet each other Straighten your legs with your knees touching You can try this sitting on the side of the pool with your legs dangling in the water

Alternatively, you can do it in the water holding on to the rail with your legs stretched behind you. STEP TWO

Take long stretches between each stroke with your arms. A really good tip is to make sure you can always see your hands. This will help to get the arm action right. Start by stretching your arms out in front of you, just under the surface of the water. Then press both hands out and round to draw a full circle, making sure your hands stay in front of your shoulders. Your hands should finish by stretching forwards again. Your arms and legs should stay in the water all of the time, making no splash at all. STEP THREE

Breathe in as you finish the circle, lifting your face out of the water. Put your face back into the water as you stretch your arms forward to begin the circle again. STEP FOUR

The last step is to put the stroke together, so: Pull with your arms and breathe in. Kick your legs. Stretch out with your body level in the water.

Bi nga
Backstroke for beginners

The back crawl is different to most strokes because you cannot see where you are going. It is a good idea to count how many strokes it takes you to swim a length so you will know when you are getting close to the end of the pool. Try and swim with all of your body close to the surface of the water, almost like you are lying on your back in bed with your head on a pillow. STEP ONE

It is difficult to keep your body travelling in a straight line if you don't kick your legs. Use long fast kicks, making sure your legs are moving up and down. Keep your knees underwater and bent a little, and your toes should make a small splash when you kick.

STEP TWO

The arms provide the power in back crawl, making a circling action as they move in and out of the water. You start by putting one arm in the water in a straight line above your shoulder. Once your hand is in the water it should push down and towards your feet. Bend your elbow slightly and pull your arm by your side to your thigh. Video masterclass: Sarah Price's backstroke guide

Keep pushing your hand towards your feet until your elbow is straight. Then lift it out of the water, back to its original position and repeat the motion again. Keep the arm straight all of the time it is out of the water.

The left and right arms do the same movement, but not at the same time. One should come out of the water at about the same time as the other enters it.