Kayaking

Basic technique and guideline you should know when sailing (Part 3)

Maintain an “inclined angle” with the oar handle by gently pushing toward the bow when the blade surface is open, toward the stern when it is closed.

REVOLUTION STEP ADVANCE (TO STOP)

Lower the paddle’s tongue into the water on one side of the boat, then the other to slow down the thrust.

Start sailing backwards as needed. This is simply reversing the step forward.

Remember to turn your body while paddling backwards.

FILL OUT WHEN WINDY

More than any other factor, the wind has a great effect on kayaking. Any wind above 18.5 km/h (10 knots) affects kayaks. (Water currents can also affect boats.) When on the water, your body or any part of the boat can catch the wind and create resistance. This will affect your speed and direction.

Upwind is the most difficult challenge for rowers. Usually the wind will push your boat in a direction different from the direction you want.

For example, if you want to row in the direction of 12 o’clock, and the wind is coming from the direction of 2 o’clock, the stern will rotate and go straight towards the wind. Therefore, the bow will tilt in the wind.

How does the boat go in the direction you want? Block the wind with rowing steps, for example, perform a rowing step on the other side of the boat. Or you can remove the steering wheel. The rudder is primarily designed to control the stern and keep it from blowing in the wind. You can also use rudder, but rudder is mainly used to minimize wind influence.

In addition, you can also use boats with fins – fixed fins, which cannot rotate like rudders. The fins work like a rudder, but can’t be used to turn a boat, making it easier for you to travel in a straight line when you’re facing strong winds or when one hand tends to use too much force. compared to the other hand when performing the paddle.

Kayaking

Basic technique and guideline you should know when sailing (Part 2)

Visualizing the paddle step is to put the blade of the paddle in the water and push the person over the paddle, rather than pulling the paddle tongue across the water. This helps to push the boat more effectively when sailing.

Stage 1 (catch water): Turn when performing steps of rowing, lowering the paddle into the water from one side of the boat. If the oar blade is placed to the right of the boat, the right shoulder should be inclined towards the bow (forward).

The best place to lower the paddle into the water is in a position parallel to your feet.

Stage 2 (push the boat away): Turn your body when the oar blades push the water back. Use the basics to propel the person over the paddle rather than pulling the paddle’s tongue through the water by hand. This increases the effectiveness, reducing hand and shoulder fatigue.

Stage 3 (return to the position for the next step): When the paddle is lifted out of the water, prepare for the next step with the other shoulder tilted toward the bow of the boat. 

In general, the forward paddle step is a simultaneous, continuous push-and-pull motion – pushing with the upper hand, pulling with the lower hand, which helps to rotate smoothly while rowing.

To add strength, follow the steps below.

Focus on your hands when stretching

Imagine yourself throwing a punch with one hand

Grab the paddle, place one hand on your shoulder

From the shoulder, unleash an imaginary punch for additional force. The vigorous rotation of the body also increases the force.

In general, when rowing, good techniques bring more benefits than the force of the upper body.

SCAN (FOR SPOT ROTATING) 

What is the simplest way to rotate a moving boat? Just put the paddle blades on one side of the boat underwater. The boat will immediately rotate in that direction – but the boat will sharply decrease its speed when turning.

Kayaking, Rowing

Basic technique and guideline you should know when sailing

This article will guide you on the basic techniques of sailing as progress, rotation and rowing control boat so you can row as you like.

Here are ways to hold the paddle

The distance between your hands when holding the handle of the paddle is approximately equal to the shoulder.

If the distance between your hands is too wide, you will have strong rowing force but quickly tired because the position of this hand requires more effort of the upper body to pull the paddle through the water.

If the distance between your hands is too narrow, then there is a high chance that your steps will have no force.

No matter where you hold the paddle, avoid holding it too tight, which can make you tired, instead, hold it comfortably, open your fingers a bit and hold the paddle moderately.

In each hand, press the forefinger and thumb and form an O-shape to hold the paddle handle comfortably. This is a favorite way of holding down, reducing fatigue, reminding you to push the paddle while padding forward.

When hands are placed in the correct position as follows.

The knuckles point up

Paddle blades erect

Beginners often use unfeathered paddle blades. Although, in windy conditions, the use of “feathered” (angled) paddle blades can reduce wind resistance.

When you pull the paddle out of the water, the wind can affect a flat paddle blade and cause it to catch the wind, creating resistance. Feathered paddle blades have a lower wind-less surface, creating less resistance. 

Most modern paddle handles have a switch in the middle that allows you to turn the oar blades 30 degrees, 45 degrees or 60 degrees. The common rotation angles are 45 degrees and 60 degrees.

Ideal angle? Depending on personal preferences and experience of each person. Most rowers prefer a larger angle because it reduces wind resistance. However, if this angle is greater than 60 degrees, the rower’s wrist will be painful, uncomfortable in the long run.

STEPS FOR ADVANCE

The step forward is the most basic movement when sailing, involving many factors, not just the arm force. A good stride is made possible by the effort to connect the upper part of the arm and the basic muscles (back, abdomen and glutes). Combining these muscle groups allows you to push the boat efficiently and without causing arm and shoulder fatigue.

Swimming

Some benefits of swimming that you may not know (Part 2)

Swimming pool helps you have a softer body

Swimming requires every participant in the training to reach forward, leaning forward to push his entire body forward. In particular, swimming is very laborious, so over the years training will help you train endurance as well as endurance of the body for a longer time.

Help the circuit of the architecture to work better

Swimming is one of the great sports for your heart system. Swimming strengthens your heart muscle. A number of scientific studies by leading scientists in the world have shown that swimming helps the body to curb cardiovascular diseases, especially the anti-inflammatory ability that helps the body to limit. Cardiovascular diseases such as atherosclerosis.

Helping people to lose weight effectively and safely

Swimming is also known as one of the sports can help you lose weight effectively, safely and especially help your body more balanced.

The swimming you need to use all parts of the body with a lot of frequency plus long time will help the body to be heated, burn large calories thereby helping your body dispel fat tissue has in muscle bundles all over your body to help you lose weight effectively, quickly in just a short time will see good effects.

Swimming pool helps you lose stress

Swimming helps people integrate into nature, thereby helping people forget the stress of daily work, thereby helping to reduce depression for the body, helping everyone’s life to be relaxed more comfortable and happy.

Notice when training

Swimming is a water activity, so you need to pay attention to your health. Especially for those who go swimming in public pools or swimming in the sea where high salt concentrations can affect the health of the body. Therefore, during your swimming, we recommends using swimming aids such as swimwear, quality goggles, swimming caps, etc. to have a safe and great experience when swimming.

Swimming

Some benefits of swimming that you may not know (Part 1)

Summer is near and the intense heat will be the number one enemy of all people, especially for the elderly and children. Therefore, the search for measures to cool the body that can enhance the health is directed by many people. So, what benefits of swimming that you may not know yet. Let’s check out!

Currently, the method that can meet that is best done by swimming in public pools or personal pools. The moderate swimming can help swimmers reduce the heat in the body and also have a great effect on the health of the exercise, both adults and children.

Swimming not only has benefits for body cooling but they also have countless other benefits you may not know about. Therefore, in this article, kim thanh sports has learned and shared with readers about some benefits of swimming that you may not know? For readers to refer more.

The first benefit that we need to mention when practicing swimming in the summer is the cooling of the body. On intense hot days, when your body temperature is often high, which makes your body uncomfortable, soaking in water is a great way to reduce body heat and help balance the body temperature. Body and help you feel cooler.

Swimming regularly helps strengthen your body for comprehensive muscle

Swimming has a number of differences compared to other sports, when performing swimming, professional swimmers or amateur swimmers must use all the upper body parts.

Swimming regularly helps you improve your body’s strength and fitness as quickly as possible, it doesn’t look like a track and field athlete that focuses on developing leg muscles.

By using all parts of the body to swim, in this process will help your body develop better and more comprehensive body muscles to help you have a firmer and healthier body.

Swimming

Essential steps you should remember when swimming

Let’s have a look at the essential steps and swimming tips you need to know when swimming.

Before entering the water

It takes necessarily about 30 minutes to warm up the body.

Do movements to start muscles and joints. Can do the morning exercise; should practice twice with different intensity.

Run a short distance (100 m) slowly – faster – slower and return to equilibrium.

Continue to activate the joints in the following order: the joints of the neck vertebrae, back support, hip joints (groin), knee joints, ankles, toes, shoulder joints, elbows, wrists, fingers. Perform movement to rotate the joints clockwise and vice versa.

When being in the water

When exposed to the water environment, in the body, there will be a reaction process with 3 stages:

Inhibition (about 10-15 minutes)

Although it has been started to be ready for swimming, but when exposed to water, the body still has peripheral vasoconstrictor reflexes, a slight increase in blood pressure, and the heart. Beats faster, breathing increases and pulse becomes faster.

Adaptation

This is a period of energy consumption, lasting about 1-3 hours depending on the health and training of each person. At this time, the body has begun to adapt to the water environment, the inhibitory manifestations gradually disappear; Your heart rate, pulse, breathing rate and blood pressure are steady and back to their original state.

During this period, movements should be coordinated gently, accurately, and comfortably. When swimming, attention should be paid to avoid swirling areas or currents. Do not swim too far from shore, far from rescue equipment.

Recovery (offset)

At this time, the body has consumed a lot of energy, it should be offset the lost energy. In fact, swimmers will see muscle fatigue, discrete coordinated movements, no longer rhythm, signaling the body needs to rest. Trying to continue swimming will result in secondary cramping or cold.

When feeling tired, swimmers need to slow down, swim to the shore or near rescue equipment, then relax the whole body in a floating position 3-5 minutes and then ashore. If you feel cold, you must go ashore immediately, look for a place with no wind or fire for heating or you can drink some hot sugar tea.

When ashore

Need to rest, relax for 10-15 minutes in a well-ventilated place, then wash again with warm water in an air-conditioned room for 5-10 minutes. Dry yourself and wear warm clothes right in the room.

Pay attention to dry ears, nose, eyes; When necessary, can instill drops. If you’re tired, drink a cup of hot sugar tea.

Swimming

10 essential notes you must remember about swimming (Part 3)

9. Do not eat too full before and after swimming

Swimming is a process of moving the muscles, muscles and every part of the body, it is also a sport to help you maintain a good physique by consuming a large amount of energy in the body. So after swimming, you often feel hungry is understandable.

However, do not eat and drink 100% of your empty stomach because it will make you more likely to gain weight, obesity, especially during weight loss.

Advice is that you should only snack after swimming, prefer foods made from vegetables, tubers, fruits instead of foods made from protein, thit, fat, starch, fast food, etc.

10. People with high blood pressure can swim

Patients with hypertension can swim but only swim gently, the pool water is cool, not cold to avoid blood pressure increase and does not prolonged sunbathing. In some severe cases, it is necessary to have a medical examination and careful supervision and guidance of the physician before swimming practice.

Other essential notes

When swimming, if cramps (the most dangerous is the abdominal muscle), need to calmly relax the whole body in an extended position of limbs, slowly inhale deeply and use your hands to press the surrounding points (yes You can also apply pressure to the points on the opposite side of the mirror) and rub gently over the cramp.

When you see the support, notify people around or the rescue department to help bring ashore. In case of being too far from the rescue area or being alone, when you feel better thanks to the above self-management, you must gently swim to the shore.

People with asthma should not go swimming;

If you have skin diseases or inflammation, it is necessary to cure the disease before swimming to avoid infecting others;

People with cardiovascular disease when swimming should have the appointment and close supervision of professional people;

Older people should choose the appropriate swimming style, check their health before swimming, monitor pulse regularly and exercise according to appropriate swimming regime to avoid stroke;

Children who go swimming need adult supervision and help.

Above are the essential notes you must remember about swimming. Hope the information is useful for you.

Swimming

10 essential notes you must remember about swimming (Part 2)

Let’s continue the list of 10 essential notes you must remember about swimming, the most popular water sports in the world!

4. Drink lots of water

Swimming as well as other sports, according to which, you need to make up the amount of water regularly and fully for the body before, during and after swimming. Because swimming makes the body dehydrated, you need to have a bottle of water ready to replenish whenever you feel thirsty.

5. Do not overexert when swimming

The time for bathing and swimming is long or fast depending on the health of each person. But you should stop swimming when you feel tired or if you have a cold prickly feeling.

To avoid cramps during swimming, do not swim for too long, exercise too much, too strong, too much foot pedal water, to prevent muscle cramps (cramps) suddenly.

6. Clean your ears after swimming

The ear is very susceptible to infection. The water and bacteria that enter the inner ear are the culprits, causing the ear to become inflamed. If not detected and treated early, complications can develop into the middle ear infection and other problems.

Therefore, after swimming, you should clean your ears by wiping dry and using a dry cotton ball to reduce the risk of infection.

7. Take good care of your private parts

The private area needs to be cared for carefully and carefully after contact with swimming pool water because they are at risk of being “attacked” by chemicals, bacteria, viruses and hidden pathogens. art.

Take care of your private parts carefully, you can even use more gentle cleaning solution to “clean” the germs that threaten to “the girl” and “the boy”. Especially for women who are in or before and after 3 days of red light, or are treated for gynecological infections, they should not go swimming.

8. Regular and reasonable frequency

In order for swimming to be effective in treating and improving health, exercise must be regular and continuous, at least 3 sessions / week. Need your strength, not impatient but gradually increase the time each workout to suit your health.

Swimming

10 essential notes you must remember about swimming

When swimming, swimmers should pay attention to their strength, not impatient but gradually increase the time each swimming session to suit the health, and many other considerations to ensure health and safety.

Swimming is a great sport to help you own a good physique and tough health but to be safe, do not encounter dangerous incidents, must also pay attention to some preparation issues and during swimming.

1. Do not enter the water when you are tired or sweating

After working, if you sweat a lot, you should not jump into the water to swim right away because you are prone to sudden colds, even fainting, called “hit by water”. The reason is that the body could not respond to the sudden change of hot and cold temperatures. This is the main reason why swimmers also drown in shallow water.

Unlike those who drowned due to water-filled lungs, those who were “hit by water” had fainted first and then suffocated. Therefore, if you are sweating a lot, you should rest for a few minutes until exhausted, the person is dry and then go into the water.

2. Do not eat too full before swimming

Overeating before eating will make you feel sluggish, uncomfortable, drowsy body, abdominal pain and affect swimming performance. Because, to digest the amount of food you consume into the body, it will take about 45 minutes, at which time the blood will rush to the digestive organs to perform this function.

So, if you do not want to be influenced by many factors while swimming, you should not eat at least 45 minutes before swimming.

3. Warm up before going in the water

Before swimming, in order to prevent unwanted consequences such as cramps, muscle contractions that may cause an accident when swimming, you need to conduct warm-up exercises, stretching the muscles and joints in the body.

Experts recommend that you should warm up at least 10-15 minutes before you go down to the pool. In addition, it is also advisable to apply some exercises to exercise hands, feet, neck before swimming to warm the body, to prevent fatigue.

Do not abruptly swim down because the difference between pool water and body temperature will cause disadvantages for body temperature, heart health and general health.

Swimming

Swimming is the perfect sport for health

Swimming is a perfect sport and is useful for both mental and physical health. The low impact of water helps to increase resistance more than terrestrial exercises, and its cooling effect is good for the body.

Physical effect

Because of its low impact, swimming is suitable for people with limited mobility. The repulsion of water helps to reduce body weight, thereby reducing the pressure on the joints.

Swimming helps activate the whole body, especially the arms and legs, improve the internal organs, mainly the cardiovascular, nervous and muscular systems.

Swimming is the best way to burn calories. Depending on the type of swim and the intensity, swimming can burn the equivalent or more calories than jogging.

In comparison, jogging for 10 minutes every mile burns about 100 calories. Butterfly swimming for 30 minutes, with high intensity, burns 150 more calories than a 5km run with the same time.

Unlike exercising in a dry air environment, swimming allows us to breathe moist air during exercise. Many studies show that swimming not only alleviates the symptoms of asthma, but also improves the overall health of the lungs.

When swimming, you have to stretch, bend, to push and resist the pressure of water. Constantly stretching your body when doing different types of swimming will make our body more flexible.

Not only are there many benefits for heart muscle health, many studies also show that exercises like swimming can reduce inflammation that leads to atherosclerosis.

Many studies also found that swimming is one of the optimal options to help you stay healthy. Scientists from the University of South Carolina, USA, studied 40,547 men, aged 20 to 90, for more than 32 years, showing that swimmers reduced the mortality rate by 50% compared to those who jogging, walking or people who don’t exercise.

Mental effect

Love increases the amount of endorphins, which are neurotransmitters in the brain that create positive emotions, similar to swimming and yoga. When swimming, the body constantly stretches out, combined with rhythmic breathing, will be a great relaxing experience.

Moreover, swimming also helps calm, thanks to the breath and the flow of water increases internal focus, overwhelms the surrounding disturbances, thereby reducing stress and stress naturally.

Swimming also reverses brain damage caused by stress. If you feel sad, then swimming will help cheer you up.