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by David Silva | | | 0 Comments


Swimming is the perfect sport. You’ll need to incorporate basic avocado exercises like kicking and hitting hands at the same time, as well as breathing and swimming times for maximum effect. If you are a beginner to swimming, it is important that you learn a few basic swimming exercises so that you can feel safe in the water such as: warm-ups before swimming, breathing exercises; hand exercises; leg exercises and combination exercises.


Any good athlete knows that warm-up and warm-up doing basic swimming exercises are very important to do before side it reduces swimming cramps as well as muscle pains after swimming.

Stretching exercise in swimming

Stretching exercise in swimming

Start warming up by doing physical exercises. Go for a brisk walk or be very gentle for three to five minutes. You can rotate the arms, legs, and knee movements to make the body heat up and the joints are stretched.


One of the main differences between swimming and other sports is learning to breathe underwater. Having good breathing techniques is one of the biggest challenges for every swimmer. Because the breath is instinctive, it naturally comes to all of us without thinking.

Breathing exercises

Breathing exercises

To practice breathing exercises and floating in the water, first cling to the wall of the tank or a platform with 2 hands, then open your mouth to take a deep breath and face down in the water. When you sink into the water, still holding your breath at first, you relax your body and lift your legs back so that they float on the water, they will float very easily if you relax your legs.

Once the body is floating, you breathe out slowly through your nose/mouth (like a fish releasing a bubble from the mouth) and then rising up to the surface of the water to continue taking a breath. When you breathe, your lungs are almost empty and ready to accept fresh air.


  • Relaxation: Make sure your facial muscles are not stretched as it makes air exchange ineffective.
  • Exhale: Most new swimmers tend to hold their breath underwater instead of breathing out while swimming. When your face is submerged in water, exhale gently and the bubbles will come out of your mouth or nose
  • Inhalation: most swimmers breathe through their mouths. This action should only last 1 second.
  • Time: Exhale in water should be twice as long as breathing in water because it helps create a comfortable rhythm for your breathing.
  • Wear swimming goggles: Without goggles, water will get into your eyes and make them uncomfortable. Also when your tears and eyes leave you almost invisible, this can cause you anxiety. Wearing swimming goggles makes you more comfortable and learns breathing techniques properly.


When swimming, hands are the main force that pushes the body forward. Affect your swimming speed or speed. The thrust force acts as a paddle, pushing your boat to move as well as determining the direction you want to go.

Hand exercises are basically very simple, you can do both onshore or underwater.
  • First, you clasp your hands together in front of your chest, your elbows are close together, your fingers are pressed together.
    Reach out straight ahead while arms stretched, hands close to two ears, fingers tight, shrinking 2 shoulders to form a sharp point (this posture will be less water-resistant).
  • Strong fan with 2 hands back, 2 arms perpendicular to the shoulder, when 2 hands pull to shoulder level, return the hand to the original position. Continue to repeat the movements.


Your feet provide only a portion of your strength (up to 15%), but they can also generate a lot of resistance if you’re not careful. Leg exercises are quite as simple as arm exercises.
Keep your feet together from hip to knee and from knee to ankle. Bend your knees so that your legs are at an angle of about 90 degrees.

  • Feet and toes are popped out
    Turning your feet out and letting your feet come in contact with water creates more surface area to energize the kick than if your toes and feet are still facing back.
  • Quickly separate the legs apart and move in a circle about the two sides of the body. Then, bring your legs together. This means that for each leg, you will draw a half-circle on the sides. Your legs will be closed together when the circle is drawn. Pull the foot in and continue to do the same.


  • Kick from the hip: Many swimmers bend their knees too much while kicking, this is a knee kick rather than a hip kick. This creates great drag and is probably the number one reason swimmer’s feet sink into the water. Instead of kicking from your knees, kick from your hips with one leg that is relatively straight.
  • Plantar flexion (Pointing your toes) – Plantar flexion is the technical term for your toes. The toes play an important role in adjusting the direction and increasing speed. When you swim, you should always straighten your toes so that they flex with the movement of the leg. If you don’t stretch your toes, you push the water forward as you kick, which will slow you down significantly.


Hand and foot coordination technique: When fanning hands, feet keep in a naturally stretched and relaxed position. When retracting arms, legs. If your arms are straightened for the swim distance, you begin to step on your feet.

Combination exercises

Combination exercises

If calculated from the initial posture, when the arms and legs are straightened, a cycle of movements will happen as follows: Water spleen – inhale; water blower near the end – legs start to shrink; retraction – end leg contraction; Stretch your arms close to straight, kick your feet while breathing out.

To sum up, what a new swimmer like you need to do is stay calm and persevere in the exercise. If you do not have any steps, then slowly perform basic swimming exercises and improve until you are mature. Good luck to you!

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