Agar aap ek older swimmer ho, ya phir saalon baad pool mein wapas aa rahe ho toh Olympic gold-medalist Rowdy Gaines ke paas kuchh swimming tips hain.
Gaines ne 1984 Los Angeles Games mein 3 Olympic gold medals jeete the, aur wo NBC par Olympics ka coverage karne ke liye “voice of swimming” ke naam se bhi kaafi famous hain.
Swimming ek all-around exercise hai jisme water mild resistance provide karta hai. Ye low-impact hoti hai, full body workout deti hai aur har age ke logon ke liye suitable hai.
Gaines ne The Associated Press ko bataya, “Of course main thoda biased hun, lekin main swimming ko kisi bhi aur exercise se alag maanta hun, especially age badhne me saath. Aur swimming unn kuch sports me se ek hai jo aap hamesha kar sakte ho.”
Gaines 1980 ke Moscow Olympics me multiple medals jeetne ka mauka miss kar gaye, kyunki United States ne uss event ka boycott kiya tha. 1978 se 1984 ke beech Gaines ne 10 world records banaye aur American sprinting me Mark Spitz ke baad aur Michael Phelps se pahle ek important naam rahe.
Gaines ab 66 saal ke hain, aur unhone bataya ki unke 90-years ke father, Buddy, bhi next year ki shuruat me older swimmers ki ek meet ke liye dobara se training start kar chuke hain. Unhone kaha ki unke father ne shayad 70 saal se seriously swimming nahi ki thi.
Gaines ne strokes, detailed workout plans, ya specific training suggestions par koi advice nahi di. Unke tips specially older swimmers ke liye hain, ya un logon ke liye jo bahut lambe gap — shayad decades, ke baad wapas pool me aa rahe hain.
Apne goggles defog karo, pool me utro, kickboard pakdo, aur chalo motivate hote hain.
Apni Technique Par Kaam Karein
Apni technique par karne ke liye time nikalein. Zyada tar recreational swimmers freestyle stroke use karte hain, jise front crawl bhi kaha jata hai. Lekin unki advice breaststroke, backstroke aur butterfly par bhi apply hoti hai.
Freestyle me, Gaines hamesha long, smooth strokes lene ki salah dete hain — short, choppy strokes nahi. Aur freestyle swimmers ke liye, apna head water ke andar rakho aur body ke saath aligned rakho.
“Water efficiency ko reward karta hai,” Gaines ne kaha, jinhone 100 free aur do relays me 3 gold medals jeete. “Iska power se koi lena dena nahi hai. Bahot se beginners ko lagta hai ki unhe paani me forcefully swim karna padega, but wo sach nahi hai.”
Patience Rakhiye
Distance aur endurance ko dheere-dheere badhayen. Shayad kuch decades pahle aap 30 minutes non-stop swim kar sakte the. Ab long break ke baad aise nahi hoga.
200-yard (meter) workout se start kariye. 25 yards (meters) swim kariye aur rest phir tab tak rest kariye jab tak heart rate slow na ho jaaye. Ye 8–10 baar kariye “aur phir seedha pool se bahar aa jaiye,” Gaines ne kaha.
Unhone kaha, “Starting me aapko overdo nahi karna chahiye, warna tum frustrate ho jayenge aur lagega ki aapse nahi hoga.” Aapko apni total distance ko thoda-thoda karke badhana hoga.”
Gaines ne suggest kiya ki goal hafte me 3 baar 20–30 minute ka workout hona chahiye. Swimming poori tarah water ki feel develop karne par depend karti hai, jiske liye consistency jaruri hai.
Unhone kaha, “Hafte me teen din perfect hai. Agar aap teen din se kam karoge, toh wo consistency develop karna bahut mushkil ho jata hai.”
Injuries Se Bachao
Ye common sense wali baat hai, lekin warm-up ke liye time nikalein. Yeh paani me utarne se pehle dry land par bhi kar sakte hain. Stretching kariye, shoulders work kariye, aur thodi strength training bhi add kariye. Ye koi chhupi baat nahi hai ki kai swimmers ko shoulder pain hota hai.
“Aapko pain ko sunna padega,” Gaines kehte hain. “Pain fatigue ya strain se bilkul alag hota hai. Pain real hota hai. Agar aap fatigue ya strain feel kar rahe ho, toh wo accha hai. Agar pain feel ho raha hai, toh wo bura hai.”
Agar aapko pain ho raha ho, toh rukiye aur apna workout badaliye.
Agar aap freestyle swim karte hain, toh Gaines suggest karte hain ki thoda sa backstroke add kariye taaki shoulders loose ho jaayein aur strength bhi badhe. Breaststroke bhi shoulders par relatively easy hota hai. Lekin butterfly shoulders ke liye kaafi tough hota hai.
Mind Set- The Mind Game
Gaines ne ye emphasize kiya ki swimming ko fun rakhiye aur paani me comfortable baniye, paani se ladte mat rahiye.
Unhone kaha, “Water ko feel karna seekhiye. Sirf paani ko feel karne ka chhota sa goal bhi bahut saari doosri cheezon se jada important hota hai.
Swimming easy nahi hai. Jab aap swim karoge aapko hamesha accha feel nahi hoga. Lekin jab aap swim karke nikloge, toh bahot great feel hoga.”
Unhone workout me varieties laane ko bhi emphasize kiya, matlab time, distance aur strokes ko change karte raho taaki swimming fun aur interesting bani rahe.
Hydration and Training aids
Swimmers ka hydrated rahna jaruri hai. Usually, Recreation ke liye swimmers ke liye ye koi problem nahi hai, lekin swimming karte waqt bhi body perspire karti hai. Pool jitna warm hoga, dehydration ka chance utna jada hoga.
Gaines ne remind kiya ki pool temperatures vary karte hain, lekin 80°F (27°C) ke around-perfect hota hai. Jada warm water dehydration increase kar sakta hai.
Unhone training aids jaise swim fins, paddles aur pull-buoys use karne ki bhi salah di, ye variety add karne ka ek accha tareeka bhi hai.
“Actually mujhe swimming karna pasand nahi hai, lekin jab main swimming karke nikalta hun, mujhe wo feeling bahot pasand hai,” Gaines ne kaha.
(Yeh baat ek decorated Olympic athlete keh raha hai!)
“Main uss feeling ko crave karta hun jab main paani se bahar aata hun. Yeh endorphins hote hain. Mere liye yeh poori tarah mental hai.”
Gaines kahte hain ki wo hafte me 6 din swim karte hain, usually 2,000–2,500 yards (meters). Unhone bataya ki lagbhag 40% workout freestyle hota hai, aur baaki teen 20% sections — backstroke, breaststroke aur kicking, me divided hote hain.
“Recreational swimmers ke liye variety bahot important hoti hai, kyunki swimming kabhi-kabhi boring lag sakti hai,” Gaines ne kaha. Lekin swimming almost meditation jaisi bhi ho sakti hai — even un logon ke liye jo hafte me sirf teen din swimming karte hain.”
Indian Swimming News Or International Swimming News Padhne Ke Liye Facebook Par Swimswam Hindi Ko Like Karna Na Bhule:-SwimSwamHindi
