Many of us, even being able to swim quite well, are afraid to dive into the water. Even though it’s not summer now, and it’s cold to swim in open water, you can still learn dive correctly. For this purpose in .
So how should dive and what should you consider when diving underwater? The standard diving method is:
Before jumping into the water take a deep breath and exhale several times in a row. This is done in order to saturate the blood with oxygen. Then hold your breath and bend your head towards the bottom of the pool or river. Now straighten your arms parallel to your body and jump towards the bottom of the pond.
Generally, dive You can either upside down (“pike”) or upside down (“soldier”).
- Learn to open your eyes underwater. Dive under the water, straighten your arm and look at it boldly. When water gets into your eyes, nothing bad will happen.
- To begin with learn to dive in the shallow part of the pool(usually the pool is shallower on one side and deeper on the other).
- If you want to dive deeper underwater, try raise your legs higher. The higher their position, the better the whole body sinks under water.
- Don't forget when diving deep into water swim down vigorously. Otherwise, the air from your lungs will push you out.
- If you've gone deep enough, you need to equalize internal pressure, otherwise there is a risk of damaging the eardrum. To achieve this alignment, you should hold your nose with your fingers and blow hard into it.
- No need to dive if you have a runny nose or any other even minor disease.
- If you are jumping from a tower, then dive correctly should be done so that the area of contact of your body with water is minimal. By diving with your arms extended in front of you, upside down, you will ensure the necessary flow of water around your body.
- For improving diving technique and scuba diving, you can first throw an object to the bottom of a reservoir, and then dive in order to get it from the bottom.
- If you are diving from an elevated position in a natural body of water, you must be absolutely sure that there are no objects underwater. dangerous items.
- Not worth it during the first dives hold your breath for a long time. Start with ten seconds underwater, and then gradually increase the time.
In diving, much is individual: both the duration of stay under water and the options for moving the arms and legs. It all depends on the characteristics of the body and the level of physical fitness. If you are new to this business, then the main thing for you is to conduct regular training in a pool or other body of water. If you really want to, you will learn dive correctly no worse than professional swimmers.
Before learning how to dive into the water, train your nose, because when you jump into the water, water can enter your nose and cause very unpleasant sensations in the nasopharynx.
What should I do for this? The right exercise I showed it in my breaststroke course. Today I will show it in more detail.
Nose training
Starting position: stand waist-deep in water. We inhale through our mouths and gently squat with our heads under the water, immediately starting to exhale through our nose and mouth.
An important point: you need to start exhaling through your nose before immersing your face in the water!
Underwater, count to three and begin to rise gently. As you rise to the surface, continue to exhale through your nose. This will protect your nose from water.
Do the exercise slowly at first, and then jump. Once you master it, move on to the next one.
Why can’t you learn to jump into the water from the side and the bedside table?
If you don’t know how to dive yet, then don’t immediately learn to jump from a side or a bedside table, because you can turn over on your back, fall onto the water on your stomach, chest, hitting your internal organs, and sometimes even damaging them. Another option is to “stick” your head into the bottom of the pool.
To prevent this from happening, first learn to jump in water while standing in it waist-deep.
Exercise "Arrow"
Immediately before jumping, we learn to do the “Arrow” exercise.
Starting position: arms extended forward, lying on the water. Inhale, lower your face into the water, immediately exhaling slightly through your nose and mouth. As soon as you lie with your chest and face on the water, pull your other leg towards the side and push off from it with both legs.
Your entire body at the moment of sliding in the water should be positioned as horizontally as possible: your head between your hands, and your face looking straight down, in no case forward!
If there is no side behind your back, then you need to push off with your feet from the bottom, while the whole sequence of movements is the same as in the pool.
Mini jump in water
As soon as you have mastered the “Strelochka”, proceed to the mini-jump into the water.
Starting position: standing waist-deep in water, keep your arms extended above the water. Next - inhale through your mouth, jump up a little and, as soon as your body goes under the water, quickly pull your legs towards the side and push off from it.
Important! When immersing your face in the water, be sure to exhale through your nose and press your chin to your chest.
Jumping from the edge of the pool from a sitting position
Stand on the edge of the pool, hook your toes onto the edge of the pool, and squat down. After this, stretch your arms forward and mentally mark a point in the water (between your arms). Remember it.
After this, inhale, tilt your head and press your chin to your chest, and push with your legs.
First, your fingers should go into the water - exactly at the point that you have outlined. The head should come next, not the chest or stomach. This is very important point, which is why it is so necessary to keep your chin pressed to your chest while pushing with your legs and subsequent sliding. Under no circumstances look forward at the water and don’t forget to breathe out through your nose!
The push with your legs must be strong, otherwise you will simply fall onto the water on your stomach and chest.
Jumping from the edge of the pool and from the bedside table from the classic position
As soon as you begin to jump confidently from a sitting position, gradually rise on your feet and jump from bent legs, straightening them more and more. Gradually you will come to the position that is considered optimal when jumping into the water:
Arms are straightened and laid back at an angle of approximately 45 ° relative to the back or arms are straightened and lowered down, holding the edge of the side;
At the moment of pushing with your legs, you need to sharply throw your arms forward and place your head between your arms, tilting it towards your chest.
When the jump from the side is well practiced, move on to the jump from the bedside table. The principles of jumping from it are the same as from the side. Just don’t try to immediately jump as beautifully as possible - learn to jump technically and beauty will come!
The main thing is to enter the water tangentially, creating as little resistance as possible in the water. Therefore, it is so important to keep your body stretched out into an arrow, and your head between your hands, with your face down and your chin pressed to your chest.
Take care of yourself! How to dive into water.
The Internet is full of tips on how to learn to dive into water. You can often read something like this: “Take a running jump into the water!”
To put it mildly, these people are not very knowledgeable about diving and they don’t care about your health. If you run along the side and take a running jump, you can jump successfully 100 times, but on the 101st you slip and hit your head on the edge of the pool. The consequences can be the most tragic.
Never jump into the water if you don’t see or know the bottom! According to statistics, about 10,000 people every year in Russia become disabled after jumping in an unfamiliar place and hitting their heads on invisible objects. It is especially dangerous to dive in bodies of water with a current: in a few hours the bottom topography changes, the water can drag snags, stones, construction debris with it, and the place where you dived yesterday will be dangerous today.
Have fun with proper diving and jumping. And I’ll tell you how to dive underwater like a “little mermaid” or “dolphin” in my butterfly training course. And with that, I say goodbye for now, see you later, and - be healthy!
Many of us already know how to swim very well, but are still afraid to dive. It’s very cool and exciting to teach how to dive like a fish. You know that many lives were saved thanks to this very skill. Therefore, it is very useful for everyone who already knows how to swim to learn and dive, especially since it is not so difficult.
So let's begin:
1. The first thing you need to learn is don't close your eyes when we are underwater.
Here's a simple exercise for this: try to go underwater, then move your hand in front of your eyes and try to see your fingers. Anticipating the question about the eyes, I immediately want to dispel fears: you should not be afraid that the water will sting your eyes, because even salty sea water, as a rule, will not cause discomfort or irritation. 
2. When you are confident that underwater you can easily not close your eyes and look at everything calmly, then you can try diving to the bottom of a shallow pool or, for example, a lake, try to pick up something from the bottom, for example a toy, a coin, a piece of chalk.
3. Next, you can use this option: lean forward as much as possible, and stretch your legs up, diving head first, try to get the object from the bottom. At first glance, this method may seem difficult and complicated, but a few attempts and everything will certainly work out.
4. The next step is to swim a few meters away from our desired object and try to dive for it from the surface of the water. At first, it may be difficult to submerge your torso, but as soon as you raise your legs underwater, your torso will be pulled down by its own weight. 
5. Now you need to determine how long you can stay under water. This may seem surprising, but swimming underwater is practically no different from swimming on the surface of the water. Although, no, it’s different; swimming underwater is perhaps even more interesting.
You may encounter several difficulties!
- One of them is buoyant force. But the secret is simple: to ensure that the water does not push you up, just keep your legs above your head, and let each of your strokes be directed first forward, then down.
- The second difficulty you will encounter is when you dive to maintain a straight course. Of course, it is clear that under water there are absolutely no convenient landmarks, but, for example, on a river you can try to navigate by the trees.
Well, here we come to the main thing. When you feel like a confident swimmer, it’s time to learn how to gracefully and beautifully enter the water, that is, dive head first correctly and safely. In practice, most beginners are afraid to dive headfirst and simply flop into the water, of course, hitting the water noticeably.
7. Go out onto the side of the pool or the bank of a river, where the depth is very shallow, and lean forward, arms above your head, they should practically touch the surface of the water, and gently slide into the water like a fish. Practice this exercise well. 
8. Then try jumping into the water from a short run. Evaluate how far the jump is. First from a low height, then from a higher one. Adjust the height according to your training and your abilities.
9. Let’s imagine that you have already learned how to dive decently from 3 meters; a height of 6 or even 10 meters will no longer frighten and alarm you. On the contrary, you will begin to enjoy this short flight incredibly.
But the nice thing is that you will no longer fall into the water, but the water will happily rise and meet you.
There are two ways to dive: the first is to jump or push off from something, the second is to dive under the water while already in it (without pushing).
In addition, diving has its own characteristics (1) in the pool, (2) in open water. Let's look below at how to learn to dive using all these methods.
If you are standing on the surface and can dive into the pool, then there are four options for such a dive, described below (note that not all pools allow this).
Simple head first jump
We stand on the edge of the edge of the pool, bring our feet together, and wrap our toes around the edge of the edge. Stretch your arms forward, then tilt your body, bend your legs slightly, push off from the side, and smoothly enter the water.
Place your arms forward so that your head is parallel to your arms. Place your hands so that they are directed forward and do not go beyond the line of projection of the head and neck.
Dive from the cabinet
It is used to start in the pool from a stand for subsequent swimming in sports styles. This is an option used by professional swimmers:
- We place the supporting leg forward, fixing the position with the tips of the fingers.
- We move the second leg back and place it on the end of the cabinet.
- We tilt our body and grab the cabinet with our hands.
- We shift the body a little back, as if to accelerate, and push with the leg in front, immediately placing the back leg towards it.
- After you swing your arms, they should be in front of you and before you dive headfirst, your arms should cut through the water.
This technique is shown step by step here:
When flying, the body should be level; you should not enter the water deeper than 110 cm.
This option is also shown schematically in this illustration: 
Jump from the pedestal
This method of jumping has a clear advantage and is the most optimal for performing a quick start. This method of starting in swimming is also called athletics.
Jumping feet into the water
We stand on the edge of the board, press our hands to our torso along the body, take a step forward with one leg, then lift the second one from the surface and quickly attach it.
Be sure to pull off your socks, we do this for good water cutting.
Push from support
This option is used when you are already in the water and can push off from something, a classic example is from the wall in the pool.
To do this, take air into your lungs and group yourself so that your knees are bent. While in a horizontal position, you push strongly off the wall of the pool with your feet, at this time you put your hands forward, as shown in the picture:
Push from the side At the moment of the push, you need to dive under the water and then slide under the water, possibly using your legs. Usually butterfly style kicking is used, but it is possible to use both crawl and breaststroke.
How to learn?
First of all, you need to decide which of the above methods is right for you and start practicing it. The more practice you have, the faster and better you will learn.
Dive into water without support
If you are already in the water - in the sea, other open water or in a swimming pool, then you will need to dive from an unsupported position.
Such immersion in water without support can be performed three different ways:
Upside down
In order to dive headfirst, you need to group your body, take in enough air, put your head in the water and to start moving towards the bottom you should connect your legs.
It looks like this: 
Diving upside down without support
For greater effect and faster promotion you can connect your arms in breaststroke style. When surfacing, you again need to group your body and use the breaststroke style to swim to the surface.
In this case, beginners or amateurs often cover their nose with their hand to prevent water from getting into it. However, in this case it is inconvenient to swim, so instead it is recommended not to raise your nose up - then air will not come out of it and water will not get into it, or exhale through your nose - in this case, again, water will not get into it.
Upside down
In another way, this option is called “soldier”.
We take a vertical position and draw air into our lungs. Next, using the movement of the hands, starting from the pelvis and continuing stroke from bottom to top, we dive into the depths.
We get out with the help of quick movements of the arms and legs in the breaststroke style.
Long dive
Using fast and rhythmic crawl style footwork, at the moment when one arm is outstretched in front, we make a sharp stroke with the other hand and enter the water in a horizontal position.
Your legs work like a crawl, and you control with your hands: you either dive lower or emerge from the water.
What to do if your glasses fall off?
Glasses - “glasses” In general, competitive swimming is swimming with goggles:
- Firstly, this is due to the fact that the water in the pool is disinfected with chlorine or other non-chlorine-containing preparations that can cause eye irritation.
- Secondly, swimming (and especially diving) involves immersing your head in the water - and few people know how to be under water with their eyes open.
However, a problem immediately arises here: if you jump from a support, then when you enter the water, the impact will knock your glasses off your head. In a pool this disrupts further swimming, and in an open body of water it threatens their loss.
This problem cannot be completely eliminated, but you can do the following:
- Wear goggles under your swimming cap. At the very least, they definitely won’t go anywhere from the head, this will significantly increase their “perseverance” before the eyes during the jump.
- Tighten the rubber bands as much as possible from glasses. But keep in mind that this option is only suitable for jumping, but will not work for long swimming - the glasses will put pressure on your face.
- Try glasses - "glass"(without silicone seal). According to reviews, they fly off less (although for normal swimming they can let more water through - but this is strictly individual and depends on the model).
Safety precautions are very important when diving. Be sure to read these recommendations before you take action:
- Deciding to learn long time hold your breath underwater you must be able to float on water(about learning this skill and swimming in general), conduct regular training and most importantly, remember - you need to start small.
Under no circumstances should you exhaust yourself by sitting without air under water, gasping for breath in order to survive the cherished seconds or minutes. This issue should be approached gradually.
You can start even with a couple of seconds of being under water without air, gradually increasing your time. The main thing is to work not for speed, but for results. Patience, hard training - and soon you will be able to conquer the underwater surface.
- Make sure that when you surface the wave did not cover- it's dangerous.
- When diving into the depths, do not overdo it, as if you go too deep, you may feel a lot water pressure on ears.
- In open water, before diving, you should pay great attention to inspecting the bottom. Check Is the depth sufficient? in order to dive without damaging your head or any other part of your body. You should also see so that there are no logs, sticks and other things that could cause bodily harm to you.
- Regarding the pool - in the pool bowl, maybe in some place chip off tile, and when pushing away from the edge of the pool, you can easily slip and injure your leg, because The edges of the pool may be slippery - so you need to carefully monitor this point.
- Before you learn to dive in open water, train your nose because when diving Water may get into your nostrils and cause very unpleasant sensations in the nasopharynx.
- If you are diving in the sea or any other body of water where there are waves, dive under them.
- If you are diving in a body of water where there is a current, start diving from the shore and do not go further than waist-deep. So that you can confidently stand at the bottom, and have complete confidence that the current won't carry you away.
- Categorically forbidden dive underwater in places where is the boat berth located?.
What could be more beautiful than cutting through expanses of water and admiring the marine flora and fauna. However, to do this you need to be able to swim. And not just swim, but swim underwater - confidently and gracefully. Some people face such a problem as the inability to sink to the bottom. They just float to the surface. Others cannot open their eyes under water. Still others generally hold their breath for only 10 seconds, after which the smell of their oxygen comes to an end. How to overcome all these difficulties and learn to swim underwater?
How to feel the water
In order to learn to swim underwater, you need to be able to feel the water. These simple exercises will help you feel more confident in the water. It is best to perform them in a pool or shallow water. In any situation you should feel the bottom. You should not train in a river with a strong current - it can be dangerous.
- The first exercise is aimed at making you feel how the water pushes the human body to the surface. To do this, go waist-deep into the water, take in more air into your chest and sit down, hugging your knees. In a moment, your body will begin to rise and soon your shoulders will be on the surface. If you feel like you're running out of air, just stand up.
- The following exercise is aimed at getting rid of the fear of your face touching water. Simply lie face down on the surface of the water. If you are afraid that water may get into your ears, use special silicone earplugs for swimming. You can attach a special clothespin to your nose, although with a fixed air retention, water will not be able to get into your nose. While performing the exercise, you should lie on the surface of the water, like a jellyfish.
- The next exercise is called “asterisk”. It is similar to the previous one, but you need to lie face up, not down. You should feel the water, how perfectly it holds a person on the surface. In this position you can even breathe calmly.
- The next exercise is most convenient to do in the pool. You just need to start pushing off the side with your feet and moving. This will teach you to change your position in the water space.
These exercises are aimed at making you feel more confident. Most athletes who dive to depths of tens of meters say that they need to fight fear in shallow water. Gradual immersion will make you feel like a fish in water, in the literal sense of the word.
How to learn to dive
Most of those who dream of learning to swim underwater do not take into account the fact that they first need to learn to dive. After all, if you just lie on the surface of the water, you will not be able to dive to the depths. So how do you learn to dive?
The best way to learn to dive is in the pool. You need to start from the edge of the pool itself, and then, if desired, move on to towers of different heights. Stand right next to the side, bend over. Your arms should be down along your legs. Then point your hands into the water and, as it were, push your body to jump. You should enter the water with your hands first. Remember to take a deep breath before doing this. To go as deep as possible, you need to push off well with your feet.
Diving in a natural body of water is not very convenient because there is no ledge. You will have to jump and learn to dive into shallow water. You should not dive in little-known places, especially from a cliff, rock ledge, or steep bank. There may be hidden rocks at the bottom that you can hit your head on. In such cases, you can lose consciousness and choke - this is very dangerous.
Diving into the water is not difficult, the main thing is to overcome fear. Several intense training sessions, after which diving will be easy and even fun. However, this alone is not enough to be able to swim underwater.
Holding your breath is one of the main conditions of scuba diving. The amount of time you can stay underwater without breathing depends on the supply of oxygen your body can make. And the supply of oxygen, in turn, depends on the volume of the lungs and the rate of consumption of this oxygen. Lung capacity can be increased through constant training - this has been proven. Draw as much air into your chest as possible, trying to increase this volume each time. You can train with a balloon. Fill it in a few breaths, and then inhale as much air as possible from the balloon into your lungs. This way you can clearly see the volume of oxygen inhaled.
It is very important to reduce vigorous activity under water, which requires a lot of oxygen. You need to move very smoothly, all movements should be relaxed and soft. Professional swimmers say that while scuba diving they try to think less, be nervous, and worry less. Because active brain activity also requires a lot of oxygen.
So, you have learned to dive and hold your breath too. How to learn to swim in order to feel part of the aquatic world?
First, prepare to dive into the water. After the dive is over, try to swim not up, as usual, but to the side, along the bottom. To do this you need to move your arms like a frog. Rake the water in front of you with your hands to move forward. The legs will help speed up the movement - they need to be moved gently, like fins. If the water pushes your body, you need to work with your hands to deepen, that is, strive to swim to the bottom.
I would also like to say something about the eyes being open under water. While diving, try to open your eyes - it doesn't hurt at all. sea water may cause slight discomfort, although many people hardly feel it. If you can’t overcome yourself and force yourself to open your eyes under water, use a mask or underwater goggles. They should first be adjusted on the shore so that the rubber part fits snugly to the face.
Scuba diving
Diving is underwater swimming that uses special equipment that allows you to stay at depth for a long time. The most important thing in the equipment is a cylinder with a gas mixture, which is used by the diver for breathing. With this tank, divers can stay underwater for several hours. A wetsuit is also important, protecting a person from the low temperatures that await him at great depths.
Diving can be simple, for pleasure - to enjoy the unusualness, beauty and originality of the underwater world. But often this is not only a hobby, but also a profession. Search work on the seabed is a very popular service. In addition to this, there is also sports diving, when athletes set various records.
Scuba diving is an interesting and exciting world that can surprise many people. After all, seeing pink reefs and a shell with a pearl with your own eyes is priceless. Learn something new, comprehend the unknown, strive to the bottom of the ocean to get to know our world from an unknown side.
Video: how to learn to feel water