Ye post swimming karte waqt sahi tareeke se saans lene ke baare me hai. Proper breathing technique seekhna aksar swimmers ke liye sabse badi challenge hoti hai. Agar aapne breathing control kar li, to freestyle kaafi smooth ho jata hai.
Freestyle swimming me saans lene ke do common tareeke hote hain:
Unilateral Breathing (Ek Taraf Se Saans Lena)
Naam se hi clear hai – isme aap sirf ek hi side (ya to right ya left) se saans lete ho.
Matlab aap har 2nd stroke par ya har stroke cycle me same side se saans loge.
Aap hamesha ek hi side choose karte ho – sirf right ya sirf left.
Kahan use hota hai?
- Short distance races me (jaise 50m, 100m)
- Jab body ko zyada oxygen ki zarurat hoti hai
- Sprint swimming me
Faayda:
- Body ko jaldi aur zyada oxygen milti hai
- Speed maintain karna easy hota hai
Bilateral Breathing (Dono Taraf Se Saans Lena)
Is technique me swimmer right aur left dono side se alternate karke saans leta hai.
Aksar har 3rd stroke par saans li jaati hai.
Example: 1-2-3 (breath), phir next time opposite side.
Kahan use hota hai?
- Long distance swimming me
- Fitness swimming me
- Jab aapko apne aas-paas ke swimmers ya open water me direction dekhni ho
Faayda:
- Body balance better hota hai
- Stroke zyada symmetrical hota hai
- Neck aur shoulders par kam pressure padta hai
Important Breathing Tips (Beginners ke liye)
Paani ke andar poori saans bahar chhodo (proper exhale karo). Fefde khali karo, phir hi nayi saans lo.
Sir ko zyada upar mat uthao, bas halka sa side me rotate karo.
Jaldi se saans lo aur turant sir wapas paani me daal do.
Practice karte raho jab tak breathing natural feel na hone lage.
Breathing ka Science (Simple Language me)
Ek normal insaan apni saans ka lagbhag 75% hawa hi bahar nikal pata hai. Lagbhag 25% hawa lungs me bachi reh jaati hai.
Agar aap paani ke andar properly exhale nahi karoge, to lungs me purani hawa jamti rahegi aur aapko jaldi thakan hogi.
Isliye:
Paani ke andar bubbles banao
Continuous exhale karo
Fir side me turn karke fresh oxygen lo
Regular breathing drills karne se:
- Lung capacity improve hoti hai
- Stamina badhta hai
- Performance better hoti hai
