A natação é um dos exercícios mais completos e indicados para quem quer começar a se mexer.
Muita gente sabe que nadar regularmente traz muitos benefícios, como fortalecer o sistema respiratório, melhorar a circulação e, de quebra, queimar bastante caloria.
E quanto às regras do esporte? Você conhece, por exemplo, todos os tipos de nado?
Oficialmente, a natação conta com quatro estilos: crawl, costas, peito e borboleta. Em competições há, ainda, o medley, que reúne todos quatro em uma só prova. Conheça os detalhes de cada um:
1. Nado crawl
É o estilo mais conhecido, mais praticado e simples de natação. Normalmente, é também o primeiro a ser ensinado às crianças.
Nele, o nadador alterna movimentos para cima e para baixo com os braços de forma a puxar a água à sua frente, enquanto os pés estendidos se movimentam em golpes curtos.
A respiração é feita lateralmente: o nadador gira a cabeça para fora da água durante a braçada.
Entre os atletas brasileiros, Gustavo Borges e César Cielo são alguns dos que se consagraram nadando o crawl.
O crawl é utilizado nas provas de nado livre em que os atletas podem escolher como vão nadar — na prática, todos optam pelo crawl, que é o estilo mais veloz. Para ficarem ainda mais rápidos, muitos diminuem a quantidade de vezes que puxam o ar — alguns nem respiram durante as provas de 50 m!
2. Nado costas
É o único em que o nadador fica com o peito voltado para cima.
O movimento é bem semelhante ao do crawl: os pés batem freneticamente, e os braços alternam movimentos ora dentro, ora fora d’água. No movimento correto, a palma da mão deve estar virada para fora, e o dedo mínimo é o primeiro a entrar na água.
A respiração é natural, já que o resto não afunda.
Como não está virado para a mesma direção em que nada, o atleta se orienta pelo número de braçadas ou pelas bandeirolas que são penduradas sobre a piscina, a 5 m de cada borda.
A húngara Katinka Hosszú domina bem o movimento e é a atual campeã olímpica dos 100 m costas.
3. Nado peito
No mais lento dos estilos, os atletas realizam o movimento que se assemelha ao de uma rã.
As mãos, juntas na altura do peito, são levadas para a frente e empurradas para trás horizontalmente, com a palma voltada para fora.
Ao mesmo tempo, as pernas, dobradas junto ao tronco, devem ser impelidas para trás, resultando em um corpo completamente estendido sob a água.
A respiração é feita no mesmo momento em que os braços se recolhem, quando a cabeça se ergue para fora da superfície.
Nos Jogos Rio 2016, o britânico Adam Peaty tornou-se o mais rápido do mundo nesse estilo, completando 100 m em 57,13 s.
4. Nado borboleta
Também é conhecido como “nado golfinho”: o nadador gira os braços e flexiona o corpo para cima e para baixo formando uma ondulação, em um movimento que lembra o nado do animal.
As pernas devem estar alongadas e juntas, e se movimentam como se fossem uma grande cauda. Os braços, também alongados, são levados para a frente, primeiro sobre a água e só depois submersos. A respiração acontece durante a braçada.
É conhecido como o mais difícil da natação, por ser o “mais pesado”, exigindo maior movimentação e força do atleta. O norte-americano Michael Phelps faz parecer fácil: você já viu como ele consegue formar ondulações incríveis com o corpo?
5. Nado medley
Além dos quatro estilos tradicionais, há ainda o medley, que reúne todos eles. Em competições individuais, cada quarto da prova é disputado sob determinado estilo. Nos revezamentos, que contam com quatro atletas, cada nadador realiza um nado específico.
Nas competições para atletas com deficiência, os estilos são exatamente os mesmos. As únicas exceções acontecem em algumas provas do estilo medley: quando há maior limitação de movimentos, os atletas não realizam o nado borboleta.
Agora que você já sabe tudo sobre todos os tipos de nado, que tal se preparar para cair na piscina? Mas não vá nadar sem se alimentar corretamente: saiba o que comer para uma boa sessão de braçadas e bom exercício!
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