"Olympic" is a legendary sports facility, one of the main sights of Moscow. The sports complex has a history of four decades. It was built to Olympic Games 1980 and for a long time was the largest indoor sports facility in Europe.
At the end of 2017, the object was acquired by the group of companies " Kyiv area» God Nisanov and Zarakh Iliev. Currently, the holding is reconstructing the complex, which is scheduled to be completed in 2023.
The new Olimpiyskiy will be equipped with a multifunctional arena designed for concerts, sports and circus events, a space for exhibitions and conferences, a multiplex cinema, a children's entertainment center, an electronic library, a medical diagnostic center, and a planetarium. Moving panoramic restaurants will start working on its roof.
After the reconstruction, the Olimpiyskiy will retain its sports function. In the renovated "Olympic" the swimming and jumping pools will again work, indoor ice rink, gyms, as well as a water park, a diving center, tennis courts, spa and fitness areas, etc. In addition, parking will be expanded, which will make visiting the Olimpiyskiy more comfortable.
The first rule of swimming is that there is no "correct" way to swim. Just as everyone runs differently, everyone swims differently. "All good swimmers start from perfect stroke technique but incorporate their own moves into it," says Jamie Baron, Chelsea Piers Fitness Club Director of water sports sports. And he adds: “You should try to use the ideal technique in the way that physiology allows you.” This means that you do not need to compare yourself with a person floating on the next path.
Make it your habit
“Going to the pool once or twice a week is a great way to achieve nothing,” says Jamie Baron. "If you don't invest your time, don't expect results." New to swimming and worried? The only way to overcome your fear is to make yourself feel comfortable in a new environment. “This process will be greatly accelerated if you go to the pool more often. Four 30-minute workouts are better than one 2-hour workout,” says Jamie Baron.
Invest in good inventory
Straighten up
You probably know that your body should be like a straight line in the water. Straightened up? Is it true? “The more straight you stay in the water, the less resistance you create, and the easier it will be for you to make strokes,” says Amanda Elizabeth Sawyer, trainer at New York's Health and Racquet Club. "This is especially important for open water, where there are many more unpredictable moments, such as waves, currents, other swimmers and aquatic inhabitants.
blow bubbles
Sounds childish, but blowing bubbles is an important exercise. "Your head should be submerged in water, exhale through your mouth, your goal is a long chain of bubbles," says Ellis Peters, trainer at the famous American fitness club Equinox. “Say ‘Hmm’ as you exhale. The presence of sound is an audio confirmation that there is still air in your lungs.”
The best way to learn how to breathe correctly? “Look down—I mean the bottom of the pool—as you exhale,” says Amanda Elizabeth Sawyer. "By being face down, you keep your body straight."
Keep your head above the water
To breathe while freestyle swimming, you don't have to keep your entire face above the water. "Keep your head in neutral position while you swim, and turn it just to breathe. It is important not to lose momentum,” says Sarah Borrell, top notch trainer in triathlon and swimming in the Masters category.
Minimize head movements
Move your head only when necessary (namely, to breathe). The more head movements you make, the less they are directed clearly forward. Amedeo Pablo Olivares, trainer at the New York-based Health and Racquet Club and operations director of the Pinero Swim Club, advises thinking of your head as a steering wheel in a car - where it goes, the body goes, so keep it straight.
Focus
In the water you cannot look around, hear, talk - you can only put everything out of your head. If you think about something negative, you may panic. “So, just breathe,” says Laura Kozik, an instructor at the Equinox fitness club and creator of the New York women's triathlon Team Lipstick. "Focus on your good shape, focus on your breathing, and focus on turning your body into a car...best in a Ferrari."
Practice swimming on both sides
“The shortest path between two points is a straight line. Swim straight, developing a balanced technique on both sides of the body,” says Laura Kozik. She suggests trying one-arm exercises to develop both the right and the left: extend your arm in front of you and hold it in this position while you stroke with the other arm throughout the entire length of the pool. “You will also learn how to breathe properly on both sides,” adds Laura Kozik. “After all, you can turn to inhale only towards the side of the hand, which is in this moment works".
Shoulders down, hips up!
"Believe it or not, the most important part of swimming is what happens between your hips and the top of your head," says Misty Hyman, who won in 2000. gold medal at the Olympics in the 200m butterfly, currently training other swimmers. To keep your hips higher in the water (which allows you to breathe more freely), make sure your head is in a neutral position (neck is long, straight) and your eyes are looking down. Keep your torso straight and lean slightly top body towards the bottom. This will help you keep your hips up.
Arms must be long
The freestyle and backstroke stroke requires the swimmer to rotate both the shoulders and the hips at the same time. The leading hand reaches forward while the other grabs the water and moves back along the thighs. What is the key to creating this effective, coordinated movement? “Long arms, long strokes and maximum spin axes should be the focus,” says Ellis Peters. Extend your arm fully at the beginning of the pulling movement and again at the end. Your shoulders and hips will roll out at the same time.
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Longer stroke
“Many people who swim for themselves do not increase the length of the stroke, although this is probably the most important detail swimming,” says Radenko Miskovich, elite personal coach Chelsea Piers NYC Fitness Club. More long stroke results in maximum speed with minimum energy consumption. To improve your stroke, Radenko Miskovich suggests trying freestyle with straight arms. Hint: Imagine trying to pick apples from a tree directly above you, twisting your hips to get as many as you can.
Protect your shoulders
Shoulder injuries are very common among swimmers. “When freestyle swimming, make sure your fingertips enter the water first with every stroke,” says Sarah Borrell, top-notch triathlon and masters swimming coach. Avoid entry first thumb, as this may put too much stress on your shoulder.
draw a line
To move faster, focus on moving your arm straight back as you roll your shoulders and inhale. “Your arms should not cross the center line of your body during any phase of the stroke,” says Amedeo Pablo Olivares.
Increase your speed
Swimming short distances at a slow pace won't help much if you want to get better and faster. Instead, Radenko Miskovich recommends adding sprints to your regular workouts—swim at top speed for 12 seconds or less, then recover. Divide the pool into swimming zones with different intensities. Experiment to find your top speed.
Push yourself to the next step
“The legs are the largest muscle group in our body and require the most oxygen. Working on the legs is vital for a swimmer,” says Paula Newby Fraser. She recommends adding 180-meter exercises to your warm-up.
Foot movement - whip
“When it comes to footwork, it’s very easy to overdo it. It can be tedious and much less effective than a push that looks like a whip movement,” says Misty Hyman. Imagine you want to pour something out of your fingertips. The movement of the whip starts from the hip, then the buttocks come into play and back muscles hips to lift the leg up. "You should feel like you're getting momentum as you move your foot down as well as up," says Misty Hyman. "If you do it right, your knees won't stay directly opposite each other - they will move vertically in a scissor fashion."
Pull your socks
Keep your socks out! "It makes you more focused," says Maria Compos, personal trainer at New York's Health and Racquet Club. "When you're not pulling on your toe, your legs and lower body are working against the water, slowing you down."
Swim from the hip
Do not bend your leg at the knee - think about the whole leg taking part in the push. “Pushing from the hip is the opposite of pushing from the knee,” says Maria Kompos. “Knee flexion creates resistance, while relatively straight legs allow you to move with less effort. You're using other muscles like the hamstrings and glutes, not just the quads."
Make turns perfect
If you do the turns correctly, they will help you take your swimming technique (and competition) to the next level. “You have to control the distance to the rail in order to do the somersault in time. A strong and correct push can give you an advantage in the swim and help you catch up with the opponent, - says Gregory Kinchelo, Main coach swimming at the New York Athletic Club.
Hold your breath
The finishing sprint can change everything during a competitive swim. Gregory Kinchelo recommends not to breathe in the last 5 meters before the finish, even if you think it is necessary. Instead, focus on touching the railing as quickly as possible. When finished, you can breathe.
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Personal swimming lessons for adults and children follows an individual program.
Classes with personal trainer will achieve maximum results, master the necessary skills, overcome the fear of water and other stereotypes that prevent you from confidently staying on the water.
We offer individual sessions for swimming:
- for non-swimmers, for those who want to learn how to swim correctly, not be afraid of water
- for those who float and wants to learn different swimming styles
- for those who can swim and those who want to improve their swimming technique
- for athletes - preparation for open water competitions, professional training to improve personal results.
Classes are taught by qualified coaches with extensive experience in teaching swimming.
Learn to swim at any age! You will increase not only the tone of your body, but the quality of your daily life.
Price individual training for swimming:
- one-time lesson (45 minutes) - 2100 rubles.
- subscription for 5 individual trainings in the pool (valid for 30 calendar days from the date of sale) - 9500 rubles.
Individual training with a swimming coach is the most effective method swimming lessons for all ages and skill levels.
Personal swimming training for adults and children takes place in the 50-meter Dynamo swimming pool on water stadium at the address: Moscow, Leningradskoe shosse, 39, building 53.
Instructors of the Dynamo pool at the Water Stadium:
Elena Kishishyan (Monday, Thursday)
Trainer-teacher physical education and sports. Candidate for Master of Sports in
swimming.
Education: Russian State University of Physical Education, Sports,
Experience: over 30 years.
Stanislav Rodionov (Tuesday, Friday)
Swimming instructor. Master of Sports of the USSR in swimming, champion of the USSR in swimming.
Education: Azerbaijan State Institute of Physical Culture named after S.M. Kirov.
Experience: over 25 years.
Alexandra Rodionova (Tuesday, Friday)
Swimming instructor. Candidate master of sports in swimming.
Education: Institute of Education and Science (Specialization: management in the field of physical culture and sports)
Experience: since 2013.
- Sergei Rimsky (Wednesday, Saturday)
Coach-teacher in physical culture and sports. Candidate master of sports in swimming.
Education: Moscow State Pedagogical University (Department of Physical Education).
Experience: more than 15 years.
Lyudmila Belchenko (Wednesday, Saturday)
Coach-teacher of physical culture and sports. Master of sports in swimming.
Education: Russian State University of Physical Education, Sports,
youth and tourism (GTSOLIFK).
Experience: over 30 years.
On Sunday, instructors work on a staggered schedule.
Required to visit the pool.
You can send an REQUEST to personal training in the pool using the application form below.
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