Flexibility is a very important aspect of swimming and one of the most undervalued.
There is no hiding it if you want to do effective underwater kicks.
The position you need to maintain during dolphin kicks is not possible without good flexibility.
We will go over some exercises you can do to gain flexibility over time.
Before we go to the exercises, I will tell you that the goal is to form a habit you can
do after every swim session you have.
It is better to stretch after swimming or doing a workout because your muscles, ligaments
and joints are still warm and you will have a better range of motion without getting hurt.
After a few months you should be spending around 30 minutes stretching if you really
want to get the best out of this practice.
However, if you are just starting to form the habit start holding each position for
15 seconds and each week start adding 2 or 3 seconds until you can hold each stretch
for around a minute.
Every stretch is static, you only move slowly to increase the resistance.
Don't do this.
Remember to be patient and persistent.
You will see the results slowly but I will tell you they are worth it.
Let us begin.
Let's start from the top of the streamline.
The hands and forearms.
Pull your hand gently grabbing your fingers with your other hand.
Do that for each hand and then change directions.
Now pull your fingers forward.
For some exercises like the next one you will need a stretch band.
If you don't have one yet you can skip this for now.
Put the stretch band around your triceps and your hand on the ground.
Your biceps should be pointing to the opposite side of the stretch band.
Let it stretch your elbow.
If there is any pain stop immediately.
Do that with both arms.
The shoulders are a complex set of muscles.
So there are many ways to stretch them.
To focus on improving your streamline, do these ones for now.
Grab your elbow behind your head and pull it towards the inside.
Try to relax the shoulder being stretched.
Now with the help of a pole lean your back on it and wrap your arm around it.
As you get more flexible you can bring your whole body closer to the pole.
You will feel how your shoulders stretch in a very similar position to the streamline.
Do that for a few seconds with each arm and then with both at the same time.
Again, if you have a stretch band, you can do these next two exercises.
Tie the band high and put it around your triceps.
Walk away slowly to get more resistance and let the band pull your arm back.
Now tie the band lower, at chest height.
Put the band around the triceps again and facing the wall, put your hand behind your
back.
Very gently pull back relaxing your shoulder.
This is a very vulnerable position for your shoulder, so be very careful.
Let's move down to your core area.
From a push up position bring your hips down to the floor.
Put your ankles on plantar flexion.
As you get better at this, bring your hands closer towards your hips and look up high.
Now sit with your legs straight and again put your ankles in plantar flexion.
Now slowly bring your torso towards the floor.
As you get more flexible grab your feet and pull your torso towards them with your arms.
We will continue with the hip flexor muscles.
Put both hands on the floor, one leg back with the knee on the floor and move your other
leg up to shoulder height.
Now bring your hips down to the floor and as you get more flexible bring also your torso
close to the floor.
You can also reach back and grab your foot and bring it close to your body.
This will help you stretch the muscles of the front part of your legs.
To stretch the muscles in the back of your legs, the hamstrings, stand up, cross your
legs and try to touch your toes.
Finally to stretch the ankles and knees sit on top of your feet.
If you want more pressure lean back with your hands on the floor.
The next stage is to put your elbows on the floor.
Then, if you are really flexible put your back on the floor and your arms back.
This stretch is probably one of the most important for dolphin kicks, since you need to have
your ankles in plantar flexion at all times.
The next video will be a about core exercises to improve the strength of your dolphin kicks,
so make sure to subscribe to this channel so you don't miss it.
If you want to understand why flexibility is important for underwater kicks make sure
to check this video out.
See you next time!
Swim fast!
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Hello and welcome to another new episode of learning simplified.
In this tutorial we are going to practically learn about how to install Bootstrap into
our project.
In the previous tutorial we have seen how to download the original source code and it
was downloaded into our computer as a .zip format.
Now all we have to do we have to extract these files.
So that is why all we have to do is to right click on it and select extract here.
So we can see that from the zip version it has been
extracted and all the components are stored in this main folder which is known as bootstrap-3.3.7-dist.
If you want to make some changes over here like the name,
press F2, then change the name like this one.
So we have changed the name here.
Now if we click on it, we can see that inside this bootstrap folder, there are three
folders those are present over here.
And they are known as css, fonts, and JS.
So all we need to do we need to create another folder here that I have named as
bootstrap project and here, all I need to do I have to copy all the three of it...So
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Now this is practically our root folder inside which we have
copied every single elements that we have extracted from the file which we have downloaded
off the Internet.
Now we don't have a need of it, so we are closing it,
now we are concentrating into our root folder.
Now this index.html has been created by us.
If we click into this CSS folder, we can see that here are the files those
have been downloaded, these are practically the codes that will be needed here.
These are the fonts, these are practically the glyph icon that will be used in the
bootstrap project.
And this is the JS folder that contains these files inside.
We will be practically requiring a single file of each folder and we will be placing
it into our project.
Now if we open our index.HTML with our text editor, we can see that this is index.html
that has been created by us, and as I have told you
before that this is the doctype HTML, that means this is an HTML5 declaration, as we
can see here.
This is the meta charset declaration, and as I have told you
earlier that this is meta name viewport, content, device-width, this is practically the most
essential part of making our site mobile responsive.
Now all we need to do we need to link up this index.HTML with
the CSS file that we have downloaded off the Internet and all those things those are needed
into our project.
We are trying to link up this bootstrap.Min.CSS with
index.HTML.
So this is what we are going to do over here...
So we have successfully linked our bootstrap.min.css with
index.html.
Now the thing remaining here is to link up a particular JavaScript to our index.HTML
and that is why we are going to our body part and linking a
javaScript...as we have linked bootstrap.min.css, these are practically the compressed version
As we can see here, if you look into bootstrap.css it is 143KB, but
bootstrap.min.css is practically 119KB, that means this is a compressed version and that
is why we are using it in our project and as we have linked
bootstrap.min.css into our project, that is why we are going to link bootstrap.min.js
to the same.
So this is what we are going to do.
Press F2, copy the filename and paste it over here as you can see...
Those are the two important things those have been linked with our project.
Now another thing, if you just look into our bootstrap.min.css file, the this is practically
the file that is linked to your index.html.
Another important issue, we are practically not going to make any
kind of changes over here.
That is why we need to create a separate file, a separate custom.css file, where the customization
will be taking place and any kind of changes into our project, we won't make any
changes into our bootstrap.min.css, we will just pick up the required class name or ID
name from here and it will be reused into our custom.css what we have created.
So all we need to do we need to create another cSS file here..
So I am creating a new CSS file and I am naming it
as custom.css.
So now we can see that are custom.css has been produced and if you want to reflect the
changes that you have made here, you have coded inside this
custom.css, then all you need to do you need to first open this index.htm.
Get back to index.htm and after linking the bootstrap.min.css with this index.htm,
now you link the custom.css over here...
Just got it and place it here..
And here we go, we are now ready to go.
Now we are able to create our own custom project with the bootstrap Framework that we have
downloaded off the Internet.
So this is the part that we have to learn from this tutorial, in the next tutorial we
are going to learn some basic things of bootstrap
3 tutorial.
If you have liked a video do not hesitate to hit that red subscribe button.
I hope to see you guys in or next tutorial.
Till then, take care, enjoy learning, bye.
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