23:49
Faizan
A figure-eight shaped flotation device, the pull buoy helps to fine tune your body position while allowing you to focus on the upper body mechanics of a particular stroke. If your hips or legs tend to sink while swimming freestyle, for example, the pull buoy, which is placed between your thighs, assists in keeping your lower body in proper place at the water surface. With your legs supported, you are able to isolate the arm movements and build greater upper body strength.
Warm up with five to 10 minutes of swimming laps at an easy to moderate pace. Swim strokes that engage both the upper and lower body, such as freestyle or backstroke, so that all muscles are activated.
Pick your preferred buoy model. Most buoys are a figure-eight shaped unit that contains a larger and smaller end; the larger end usually faces the bottom of the pool. Another type of buoy uses an adjustable nylon strap to connect two separate buoys; the strap portion of the unit is held between your thighs with a buoy resting in front and behind your body.
Move to the shallow end of the pool and stand with your back approximately 6 inches from the wall. Place the buoy high between your upper thighs. Activate the inner thigh muscles to hold the buoy in this position throughout your swim.
Lift both feet together and push off of the wall, just as you would at the start of any lap. The momentum from the push-start will help you to more easily move through the water.
Adjust your body alignment so that you are in proper freestyle position. Pull your abdominals in, press the shoulders down your back, straighten your legs and point the toes. Lift the hips to the surface as you press your upper body down into the water. Focus on your upper body movements as you swimming the freestyle swim; the legs will remain straight and static rather than performing the normal flutter kick.
Warm up with five to 10 minutes of swimming laps at an easy to moderate pace. Swim strokes that engage both the upper and lower body, such as freestyle or backstroke, so that all muscles are activated.
Pick your preferred buoy model. Most buoys are a figure-eight shaped unit that contains a larger and smaller end; the larger end usually faces the bottom of the pool. Another type of buoy uses an adjustable nylon strap to connect two separate buoys; the strap portion of the unit is held between your thighs with a buoy resting in front and behind your body.
Move to the shallow end of the pool and stand with your back approximately 6 inches from the wall. Place the buoy high between your upper thighs. Activate the inner thigh muscles to hold the buoy in this position throughout your swim.
Lift both feet together and push off of the wall, just as you would at the start of any lap. The momentum from the push-start will help you to more easily move through the water.
Adjust your body alignment so that you are in proper freestyle position. Pull your abdominals in, press the shoulders down your back, straighten your legs and point the toes. Lift the hips to the surface as you press your upper body down into the water. Focus on your upper body movements as you swimming the freestyle swim; the legs will remain straight and static rather than performing the normal flutter kick.
Posted in: swimming
