@amco.pt: A inauguração das nossas novas instalações não foi apenas um evento, foi um marco que reforça o percurso e a visão da AMCO Intermediários de Crédito. 🚀 #empresa #fypportugal #vilanovafamalicao

AMCO Intermediários de Crédito

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Friday 01 May 2026 18:23:48 GMT

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António Costa :

Continua com o vosso sucesso e parabéns pelo espaço

2026-05-02 10:09:05

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Benny🥂🫶🏻🎧 :

❤️❤️❤️

2026-05-01 18:46:25

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If you’re an adult learning to swim freestyle, here’s the exact 5-step progression I would use. Each step builds on the last. Skip one and the whole stroke falls apart. 1. Blowing bubbles Stand at the wall and practice inhaling through your mouth and exhaling underwater through your mouth. Sounds simple, but this is the foundation of every stroke. Your body has to be comfortable being underwater before you can swim. If you panic when your face hits the water, no amount of arm or kick work will help. Spend 5 minutes at the wall doing this until exhaling underwater feels natural. 2. Bubbles and kick Hold the wall with one or both hands, get your body horizontal at the surface, and start kicking. Small and fast. Initiate the kick from the hip, not from the knee. Most beginners bend their knees and “bicycle” their legs, which gets you nowhere. Toes pointed, knees slightly bent, kicks should feel light. While you kick, keep doing the breathing pattern from Step 1. This teaches your body to breathe while moving. 3. Side breathing Push off the wall, body flat, face down. When you need to breathe, turn your head to the side. DON’T lift your head straight up. Lifting drops your hips, kills your momentum, and forces your body into a vertical position. The cue I use: one goggle stays underwater, one comes out. If both goggles come out, you lifted too high. 4. Single arm freestyle Hold onto the wall and practice the full stroke with your breathing arm. Rotate your shoulder to breathe, not just your head. Your whole body turns as one piece. Single arm slows the stroke down so you can focus on one mechanic at a time without falling apart. Do this until the rotation feels natural. 5. Regular freestyle Now put it all together. Alternate arms, reach forward after every stroke, and trust the breathing pattern from Step 3. The reach is what most adults forget. That reach helps you open up your opposite shoulder. Finish your stroke underneath the wall (too high will cause your hips and legs to sink). I’m a current collegiate swimmer at Claremont McKenna and I’ve been coaching for 5 years. Save this for your next swim. DM me for for information! #swim #swimmingtips #learntoswim #freestyletechnique #swimlessons

If you’re an adult learning to swim freestyle, here’s the exact 5-step progression I would use. Each step builds on the last. Skip one and the whole stroke falls apart. 1. Blowing bubbles Stand at the wall and practice inhaling through your mouth and exhaling underwater through your mouth. Sounds simple, but this is the foundation of every stroke. Your body has to be comfortable being underwater before you can swim. If you panic when your face hits the water, no amount of arm or kick work will help. Spend 5 minutes at the wall doing this until exhaling underwater feels natural. 2. Bubbles and kick Hold the wall with one or both hands, get your body horizontal at the surface, and start kicking. Small and fast. Initiate the kick from the hip, not from the knee. Most beginners bend their knees and “bicycle” their legs, which gets you nowhere. Toes pointed, knees slightly bent, kicks should feel light. While you kick, keep doing the breathing pattern from Step 1. This teaches your body to breathe while moving. 3. Side breathing Push off the wall, body flat, face down. When you need to breathe, turn your head to the side. DON’T lift your head straight up. Lifting drops your hips, kills your momentum, and forces your body into a vertical position. The cue I use: one goggle stays underwater, one comes out. If both goggles come out, you lifted too high. 4. Single arm freestyle Hold onto the wall and practice the full stroke with your breathing arm. Rotate your shoulder to breathe, not just your head. Your whole body turns as one piece. Single arm slows the stroke down so you can focus on one mechanic at a time without falling apart. Do this until the rotation feels natural. 5. Regular freestyle Now put it all together. Alternate arms, reach forward after every stroke, and trust the breathing pattern from Step 3. The reach is what most adults forget. That reach helps you open up your opposite shoulder. Finish your stroke underneath the wall (too high will cause your hips and legs to sink). I’m a current collegiate swimmer at Claremont McKenna and I’ve been coaching for 5 years. Save this for your next swim. DM me for for information! #swim #swimmingtips #learntoswim #freestyletechnique #swimlessons

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