Roger Zumbrunnen- Cómo Vencer El Miedo Al Agua y Aprender a Nadar

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CÓMO VENCER EL MIEDO MI EDO AL AGU GUA AY APRENDER A NADAR Roger Z umbrunnen umbrunnen  J Jea eann Fou ouac acee

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Quedan rigurosamente prohibidas, prohibidas, sin la autorización escrita de los titulares del “copyright”, bajo las sanciones establecidas en las leyes, leyes, la reproducción reproducción parcial o total de esta obra por cualquier medio o procedimiento, procedimiento, comprendidos la reprografía reprografía y el tratamiento informático, y la distribución de ejemplares de ella mediante alquiler o préstamo públicos. Título original: Comment vaincre la peur de l´eau et apprendre apprendre a nager Traducción: Núria Casals Girons

© Editions de l´Homme Zumbrunnenn © 2001, Roger Zumbrunne

 Jean Fouace Editorial Paidotribo Consejo de Ciento, Ciento,245 245 bis, 1º 1ª 08011 Barcelona Tel. 93 323 33 11 – Fax. Fax. 93 453 50 33 http://www.paidotribo.com/ E-mail: [email protected]

Primera edición: ISBN: 84-8019-587-8 84-8019-587-8 Fotocomposi Fotocomposición: ción: Editor Service, S.L. Diagonal, Diagonal, 299 – 08013 Barcelona Barcelona Impreso en España por A & M Gràfic

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El agua, que te resulta resulta un misterio, misterio, es quizás el más fuerte de todos los lugares de Felicidad.

 Jean d’Ormesson, d’Ormesson, La douane de mer 

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 Esta página dejada en blanco al propósito.

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ÍNDICE

Prólo Prólogo go .... ................... ...................... ...................... ...................... .......................... ...................... ...................... ...................... ...................... ... Cómo utiliza utilizarr este este libr libro...... o.......... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... .......

9 11

Primera parte: Comprender Comprender para cambiar  cambiar  El agua, agua,el el imag imagina inari rio o y la biol biologí ogíaa ..... .................... ...................... .......................... ...................... ................... Los benefici beneficios os del del agua.. agua..... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ....... El uso uso corr correct ecto o e incor incorrrecto ecto de la la ansi ansieda edadd .... ....... ...................... .......................... ................. ¿Qué es una fobi fobia?.... a?....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ...... ....... ...... La experie experiencia ncia vivida vivida de la hidrofo hidrofobia...... bia......... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ..... ¿Cómo ¿Cómo se desarr desarroll ollaa la hidrofo hidrofobia bia?? ...... .......... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... Los signos signos de la hidrofo hidrofobia bia... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ... Aprende Aprenderr a cambiar cambiar.... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ...... ....... El método método Halte Halte para para la hidrofo hidrofobia bia ...... .......... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... Cómo Cómo reali realiza zarr el diari diario o de contr control ol ..... .................... ...................... ...................... .......................... ............. Utiliza Utilizarr los accesori accesorios os ...... ......... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ....... Practica Practicarr fuera fuera de la la pisci piscina. na.... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... .....

15 17 19 22 25 27 29 32 36 45 48 49

Segunda parte: el método Halte para vencer la hidrofobia hidrofobia Prime Primera ra eta etapa pa:: Fami Familia liari riza zarse rse con el agua agua .... ........... ...................... ...................... ...................... ..... 53 Lecci Lección ón 1: Hacer Hacer burbu burbuja jass en el agua... agua.................. ...................... ...................... .......................... ........... 53 Lecci Lección ón 2: Respir Respirar ar en el agua .... ....... ...................... ...................... .......................... ...................... ....................... 61 Lección Lección 3: Flotar Flotar ....... .......... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ... 72 Lección Lección 4: Hacer Hacer el tonel tonel ...... .......... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ... 79 Lecci Lección ón 5: Desli Deslizar zarse se en el agua...... agua......................... .......................... ...................... ...................... ................... 86 Lecci Lección ón 6: El cabuz cabuzón ón del pato pato .... ....... ...................... ...................... ...................... .......................... ..................... 96

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Segunda Segunda etapa: etapa: Nadar Nadar ...... .......... ....... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ........ Lección Lección 7: Nadar Nadar de espalda espalda ....... .......... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ... Lección Lección 8: Nadar Nadar crol crol ....... .......... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ...... Lección Lección 9: Nadar Nadar braza... braza...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... .....

102 103 110 118

Tercera ercera etapa: etapa:V Vencer encer el miedo al agua profun profunda da ...... .......... ....... ...... ...... ....... ....... ...... ..... Lección Lección 10: Nadar Nadar sentado.. sentado..... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ..... Lección Lección 11: Saltar Saltar y sumergi sumergirse rse.... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... ....... ...... Lección Lección 12:El 12: El recor recorrido rido acuático acuático completo completo... ....... ....... ...... ....... ....... ...... ...... ....... ....... ...... .......

123 123 134 150

Recopilación de los leitmotiv ....... .......... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... ....... ...... ....... .... 156 Epílogo Epílogo ............. ................... ............. .............. ............. ............. ............. ............. ............. ............. .............. ............. ............. ............. ............ ...... 159

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AGRADECIMIENTOS

Nos gustaría expresar expresar nuestro nuestro agradecimiento agradecimiento a Irma, Elisabeth y a todos todos los demás. demás. Sus suger sugerenci encias, as, sus observaci observaciones ones,, sus experi experienci encias, as, sus éxitos y sus dificultades en su esfuerzo para vencer la hidrofobia han sido muy válidos durante la preparación de este libro.También nos gustaría dar las gracias a nuestros nuestros cónyuges cónyuges por su paciencia, su amabilidad y sus continuas muestras de ánimo durante toda la elaboración de la obra. Gracias también también a Jean Déruaz Déruaz por su asistencia técnica técnica y a la Dra. Karen Bourdon, Bourdon, del National National Institute of Mental Mental Health Health de RockviRockville en Maryland, quien amablemente amablemente nos ha informado informado de las investigainvestigaciones que está realizando con su equipo sobre la frecuencia de las fobias en la población.  Jean Fouace Brigitte Raboud Roger Zumbrunnen

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PRÓLOGO

Una experiencia: «Y «Yoo sufría hidrofobia...» Cuando descubrí el método Halte para para vencer la hidrofobia, hidrofobia, a los cuarenta años, el pánico pánico al agua hacía hacía mella en mi mi piel desde desde hacía años. años. Desde bebebé, si escucho lo que cuenta cuenta mi madre, madre, ya tenía tenía miedo, miedo, pues bañarme bañarme suponía suponía toda una lucha.  Más tarde, tarde, en la escuela, escuela, tuve que seguir seguir fatales fatales cursos de gimnasia gimnasia que me entrenaban entrenaban en una piscina. piscina. De una manera manera u otra, mi profeso profesorr de natación quería iniciarme en las alegrías del agua. Pero Pero mi miedo era tal que sólo conseguía conseguía realizar realizar unos movimientos movimientos desordenados... desordenados... y, temblando temblando de miedo, salir inmediatamente del agua. Hastiado por lo que consideraba caprichos de niño malcriado, el hombre no tuvo una idea mejor que lanzarme en la parte más honda de la piscina, donde yo intentaba en vano salir, salir, tragando y tragando agua y agitándome desesperadamente...  Aquí se acabaron acabaron mis contactos contactos con el agua. Mi repulsa era tan grande que, ya adolesc adolescente, ente, y después después adulto, adulto, renunciaba renunciaba al placer placer de un buen buen baño o me contentaba contentaba con diez centímetr centímetros os de agua. Prefería Prefería la ducha, pero pero la tomaba rápidame rápidamente, nte, y nunca ponía ponía la cabeza debajo debajo del chorro chorro de agua. Siempre, la vista y la presencia del agua provocaban provocaban en mí unas desagradadesagradables bles sensa sensacion ciones: es: mi puls pulsoo se acel aceler eraba aba,, tembla temblaba, ba, me sent sentía ía oprim oprimido ido,, hinhinchado... No hace falta decir que evitaba cuidadosamente cualquier extensión de agua. Aun a costa de sentirme sentirme aislado, aislado, me abstenía abstenía de veranear veranear junto junto al 

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de práctica del método Halte para para la hidrofobia, hidrofobia, mi miedo desapareció propro gresivamen  gresivamente te hasta hacerlo hacerlo del todo; actualmente actualmente nado con la cabeza debajo debajo del agua agua y con con los ojos ojos abiertos abiertos... ... mejor aún, cada vez vez me gusta gusta más más pasar  pasar  más tiempo en el agua, saboreando los beneficios beneficios de este elemento elemento que durante tantos años me aterrorizó. Por lo lo tanto, les invito invito a seguir seguir este libro libro que, como a mí, le hará gira girarr defidefinitivamente una página de su vida: la de la hidrofobia. hidrofobia.

Este relato ilustra la realidad del problema problema de la hidrofobia. hidrofobia. Muestra las consecuencias, consecuencias, pero pero también las posibilidades posibilidades de superarlo superarlo, eliminar eliminar la tensión y,y, finalmente, finalmente, descubrir el gusto por el agua.¡Esto agua. ¡Esto es posible posible a cualquier edad! Pero ero, atenci atención ón,, no cr crea que será será fácil fácil.. No sea sea im impac pacie iente nte.. Pron Pronto to descubrirá descubrirá que es posible superar una parte de este miedo. miedo. Sin embargo,necesitará go, necesitará mucho tiempo y ejercicios para liberarse completamente de este malestar en el agua. Pero Pero créalo, créalo, sus esfuerzos esfuerzos acabarán por rerecompensarle. Y recuerde:una recuerde: una fobia puede compararse a unos barrotes barrotes sólidamente anclados en nuestro interior. interior. Nos mantienen prisioneros de nuestras propias limitaciones y nos impiden acceder a comportamientos accesibles para nuestros nuestros semejantes.Pero semejantes. Pero,, estos barrotes barrotes no pueden eliminarse de golpe: golpe: deben limarse limarse poco a poco. poco. Para conseguirlo conseguirlo,, la poción mágica es una mezcla de Motivación Mot ivación y Voluntad.

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CÓMO UTILIZAR ESTE LIBRO

Este libro ofrecerá a toda persona con hidrofobia la necesidad de entrar en contacto con el agua. Propone Propone un método para familiarizarse familiarizarse con el agua y descubrir en el medio acuático una fuente fuente de placer, placer, de  juego y de relajación. relajación. Antes de entrar entrar en las las lecciones lecciones del método Halte para la hidrofobia, hidrofobia, aconsejamos aconsejamos leer atentamente los capítulos capítulos de la primera parte. Éstos proporcionan proporcionan una útil y práctica información información antes de empezar empezar el aprendizaj aprendizajee del método método.. A continuació continuación, n, se pasará pasará al esestudio y a la práctica de las lecciones. lecciones. Cada una de ellas correspo corresponde nde a un nivel en la vía de adquisición del comportamiento comport amiento acuático y del de l control de la hidrofobia. Las lecciones pueden realizarse en una o varias sesiones, según la dificultad, dificultad, la progre progresión sión experimentada experimentada y el númer número de ejercicios. ejercicios. No dude en llevarse llevarse el libro libro a la piscina para para comparar la teoría con la práctica. práctica. No queme queme etapas. etapas. La adquisició adquisiciónn de un nuev nuevoo comportamiento comportamiento es un proceso largo largo y, y, en este ámbito al igual que en otros, otros, «paciencia «paciencia y tiempo hacen más que fuerza fuerza y rabia».Si rabia». Si puede utiliutilizar una cámara de vídeo, vídeo, fílmese o hágase filmar filmar por un compañer compañero

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PRIM PR IMER ERA A PAR ARTE TE

C o m p re n d e r para  ccambiar

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EL AGU GUA, A, EL IMA IMAGINARIO GINARIO Y LA BIOLOGÍA

Desde siempre siempre el hombre hombre se ha visto tentado por el agua. Desde siempre ha mantenido con el elemento acuático relaciones ambivalentes y apasionadas, apasionadas, mar marcadas cadas por el deseo y la repulsa, repulsa, el amor y el odio. odio. Siempree y en todas las Siempr las civilizaciones, civilizaciones, el agua se asocia a la vida, vida, per peroo también a la muerte. En todas las civilizaciones, civilizaciones,incluy incluyendo endo la nuestra,el nuestra, el agua simboliza simboliza valores lor es fundam fundamen ental tales, es, per peroo opuesto opuestos, s, fu fuerz erzas as positi positivas vas y negati negativas vas.. El agua repr represen esenta ta la pure pureza, za, la limpi limpieza eza física física y mora moral.l. Pe Pero ro tamb también, ién, el movimi mov imiento ento,, la fecun fecundaci dación, ón, la curaci curación, ón, el rena renacer cer.. O sea, sea, la vida. vida. La ceceremonia cristiana del bautismo marca la entrada del creyente en una nueva nue va vida. Es un ejemplo entre entre otros del valor del agua como instruinstrumento simbólico simbólico de renacimiento renacimiento y de purifica purificación. ción. El agua también es el símbolo símbolo del tiempo tiempo que transcurr transcurree y que, poco a poco, poco, lo aplana aplana todo. Per Peroo el agua también puede ser devastadora llevándoselo todo a su paso,, destruy paso destruyendo endo bienes y personas. En el imaginario, imaginario, pero también en las representaciones representaciones culturales o reli los dos significados significados opuestos del agua suelen ser mostrados mostrados

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con soleadas playas y aguas azules.La piscina privada es atributo obligatorio de cualquier cualquier ensueño ensueño.. Las estaciones estaciones termales termales conocen, actualmente, un interés interés espectacular espectacular. La cura termal termal sin duda responde responde a un deseo más o menos profundo profundo que se esconde en todos nosotros. nosotros. El de renacer renacer periódicamente, periódicamente, después de verse liberado liberado,, al pasar por las cálidas y acogedoras acogedoras aguas, aguas, de las toxin toxinas as del estrés, estrés, de la fatiga fatiga o de las molestias de la vida cotidiana. En cuanto al carácter maléfico del agua, permanecen permanecen en nuestra nuestra imaginación. ginación. Periódicamen Periódicamente, te, la actualidad meteor meteorológica ológica hace resurgir resurgir a la superficie de la conciencia colectiva colectiv a el miedo ancestral a la sequía y a las inundaciones. inundaciones. Demasiado Demasiado tiempo de clima inhabitualmente inhabitualmente seco basta para que el espectro de un deterioro profundo y permanente del entorno planetario planetario aparezca aparezca en nuestras nuestras mentes. mentes. O, al contrario contrario,, si se desatan tormentas tormentas particularmente particularmente violentas violentas y destructoras, destructoras, renace renace en nosotros el profundo temor al agua. ¿Por qué la mente humana se siente tan fascinada por el agua? ¿Por qué el agua está omnipresente en el imaginación imagina ción y en la cultura? Es porque el agua es indispensable indispensable para la existencia existencia de la vida en la tierra. tierra. La

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materno) se realizan realizan por por vía acuosa, incluyendo incluyendo lo que acaecerá acaecerá después del nacimiento nacimiento,, la respiración respiración,, o sea el aporte aporte de oxígeno oxígeno y la elieliminación de de gas carbónico carbónico.. Antes del parto, parto,los los intercambios intercambios vitales vitales pasan por la vía sanguínea, sanguínea, gracias a los vasos que unen al embrión embrión con su madre por medio del cordón umbilical. Con el nacimiento se produce un cambio radical y brutal por su rapidez: el aire ambiente ambiente constituirá constituirá en lo sucesivo sucesivo el entorno exterior exterior habitual del recién recién nacido nacido.. A partir de ahora, ahora, ya no será será por la vía líquilíquida (sangre del cordón umbilical) sino por la vía aérea (pulmones y vías respiratorias) que el oxígeno penetrará y el gas carbónico se evacuará. Por el contrario, contrario, el agua sigue siendo el principal componente del “medio interno” y representará siempre la mayor parte del peso corporal del ser ser humano humano,, durante durante toda toda su vida. vida. Del 90% 90% en el recié reciénn nacido nacido,, la parte de agua disminuye hasta el 60% en el adulto. adu lto. En los días,semanas días, semanas y meses meses que siguen al nacimiento nacimiento,, el niño, niño, poco a poco, poco, se acostumbrará acostumbrará a vivir en un entorno aéreo aéreo y no acuático. acuático. Se acostumbrará acostumbrará de tal manera manera que si, si, durante mucho mucho tiempo, tiempo, no tiene la posibilidad posibilidad de exponerse al agua, incluso puede llegar llegar a desarrollar desarrollar una

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del agua se conocen conocen desde la Antigüedad, Antigüedad, e incluso antes. antes. Los griegos griegos y después los romanos rendían rendían un verdadero verdadero culto al agua, medio privilegiado para promover promover el bienestar y la salud. Los baños ocupaban un lugar preponderante en la cultura y la vida diaria de los romanos. En cualquier ciudad, ciudad, incluso modesta, y cualquier cualquier habitación habitación privada de cierta cierta importan importancia, cia, se acondicio acondicionaba nabann termas, termas, a veces veces muy lujosas, lujosas, y propor propor-cionaban piscinas de diferentes temperaturas. La importancia del agua y de los baños varía según la época,el lugar, los valores valores culturales culturales (por ejemplo, ejemplo, importancia otorgada otorgada a la higiene, al bienestar y al placer) placer) y las tradiciones religiosa religiosas. s.Actualmen Actualmente, te, el agua y los baños están recuperando recuperando la importancia que habían perdido. perdido. La playa, el relax relax bajo bajo el sol y los deportes deportes acuáticos acuáticos (natación (natación,, surf, windsurf, windsurf, submarinismo, entre otros) otros) ocupan el primer lugar entre los pasatiempos de vacaciones desde el final final de la Segunda Guerra Guerra Mundial. La influencia favorab favorable le del agua agua en la salud salud y, y, de forma forma más general, general, para “ponerse “po nerse en forma” y en la promoción del bienestar está redescubriéndose: la talasoterapia talasoterapia,, versión versión moderna de de la antigua hidr hidroterap oterapia, ia, conoce un éxito que va en aumento. aumento. El termalismo termalismo vuelve vuelve a estar de moda.

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tes, lo que es de agradecer agradecer cuando se sufre sufre artrosis artrosis o artritis. artritis. La natación y su posición estirada ejercen menor presión en la columna dorsal y lumbar que los otros otros deportes, practicados practicados en posición vertical vertical –tenis, esquí, esquí, carre carreras ras o marcha– marcha–.. En el agua, agua, el peso peso del cuerpo cuerpo dismin disminuy uyee en un 90% y la resistencia del agua obliga o bliga a realizar movimientos lentos y suaves. suaves. El ejercicio muscular en el medio acuático se realiza realiza casi en la ingravidez y sin peligro para el aparato aparato osteomuscular. osteomuscular. Además, la natación solicita los músculos músculos de forma equilibrada, equilibrada, ya que tanto trabajan la parte superior como inferior inferior del cuerpo, cuerpo, la mitad derecha derecha como la mitad izquierda izquierda que que contribuye contribuyenn al movimiento movimiento de forma forma simétrica. simétrica. Así, la natación es una actividad física útil para la rehabilitación de múltiples afecciones, afecciones, que afectan afectan a todos todos los sistemas y, en particular particular, al locomolocomotor, tor, articular, articular, neurológico neurológico y cardio cardiovascular vascular.. Al mismo tiempo, tiempo, la relajarelajación y la distensión aportadas por el medio acuático son una ayuda apreciable para el mantenimiento mental y el tratamiento trata miento de afecciones psíquicas –estrés,agotam –estrés, agotamiento iento,, ansiedad,depr ansiedad, depresión. esión.

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lidad absoluta (hacerse (hacerse el muerto). La supervivencia supervivencia exige movilizar movilizar en unos segundos todos los recursos para conseguir cons eguir un esfuerzo intenso e instantáneo. Como el del animal, el organismo humano humano está dotado de un sistesistema de alerta y de seguridad, seguridad, encargado encargado de anticipar el peligro peligro y de prepararlo para el combate o la huida (pocas veces a la imposibilidad absoabs oluta de cualquier cualquier movimiento movimiento).). El miedo y la ansiedad ansiedad –miedo –miedo sin un objeto claramente definido– se encuentran en el núcleo del sistema de alerta y de seguridad. La aceleración aceleración del pulso y de la respiració respiración, n, la modificación del tono muscular así como el vaciado previo de la vejiga y del intestino son algunas de las reacciones físicas a la activación del sistema de alerta y de seguridad. seguridad. Este sistema sistema tiene una base anatómica, anatómica, que incluye zonas cerebrales situadas en las la s partes arcaicas del cerebr ce rebro o (tronco cerebral) cerebral) así como una extensa extensa red de nervios, el sistema nervioso autónomo –independiente de la voluntad–. voluntad–. Éste dirige los órganos y sistemas periféricos periféricos movilizado movilizadoss en el estado de alerta –corazón, –corazón, circucirculación, lación, respir respiració ación, n, sistema sistema digestiv digestivoo, mu muscul sculatur atura, a, etc. En cuanto a la anticipación mental al peligro, peligro, ésta consiste en incre-

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les (hipervigilancia (hipervigilancia e incremento de la atención, desfile de imágenes del pasado o escenarios de anticipación anticipación del futuro, futuro,etc.). etc.). Actualmente la ansiedad mantiene su función original de señal de alerta. La señal se desencadena cada vez que nos enfrentamos enfrentamos a una novedad, novedad, a un entor entorno no descono desconocido cido u hostil. hostil. La ansieda ansiedadd despierta despierta nuestra atención, atención, excita nuestra nuestra curiosidad curiosidad y nuestros nuestros deseos, estimula nuestras nuestras acciones y, al mismo tiempo, tiempo, nos pone en guardia, guardia, nos preprepara para para la lucha o la huida. Esta ansiedad ansiedad es constructiva, estimulanestimulante y saludable. La ansiedad puede llegar a ser problemática y enfermiza cuando es excesiva y desproporcionada en relación con los peligros afrontados. Entonces, la atención hacia el entorno y los potenciales peligros no esti-

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caída en una montaña, montaña,etc., etc., u otro. otro.Lo Lo mismo que un detector detector de humos humos que no diferencia entre un conato de incendio y un cigarrillo situado cerca de él y desencadena la misma señal de alarma en ambos casos.Dicasos. Dicho de otro modo, modo,en en el individuo ansioso ansioso,, la falsa alerta es tan penosa y angustiante angustiante como una alerta auténtica en un individuo no ansioso, ansioso, quizás incluso peor. peor. Varios pacientes ansiosos enfrentados e nfrentados a peligros peligros reales (atentados, (atentados, hemorragias, hemorragias, accidentes de circulación circulación o de avión, etc.) nos contaron que se sintieron mejor y mucho más seguros de ellos mismos ante un peligro objetivo que durante una crisis de angustia. Esto se puede comprender recordando que la ansiedad es una forma de miedo cuyo objetivo no está claramente definido y delimitado. Incluso en el caso de la fobia, en la cual la ansiedad está provocada provocada por una situación preci-

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Se trata de las características características de la fobia enfermedad, enfermedad,según según los criterios internacionalme internacionalmente nte reconocidos reconocidos del DSM-IV DSM-IV, clasificación clasificación de la American Psychiatric Psychiatric Association Association (1884). Sin duda, existen muchas muchas personas que presentan un problema fóbico cuya gravedad no alcanza el grado de morbidez especifi especificado cado anteriormente, anteriormente,o o no es reconocido reconocido como tal por la persona que que lo sufre. sufre. Esto afecta sobre sobre todo a las fobias fobias cuyo objeto ansiógeno puede ser fácilmente evitado sin que provoque consecuencias consecuencias demasiado visibles, visibles,como como por ejemplo ejemplo el agua. Es posible evitar sistemáticamente bañarse sin que se note demasiado o que tenga consecuencias sociales catastróficas. Sin embargo, embargo, las investigaciones investigaciones epidemiológicas epidemiológic as referentes referentes a la frecuencia de estos problemas problemas en la población, realizadas realizadas en Europa Europa y en

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nea de las sensaciones físicas internas y de la situación ansiógena vinculada al entorno. entor no. 2. Sensaciones Sensaciones físicas físicas típicas de la ansiedad, ansiedad, causadas por por la activación del sistema de alerta autónomo: aceleración aceleración del ritmo cardíaco,respiratorio,transpiración,vértigos,etc. 3. Comportamiento Comportamiento para evitar sistemáticamente sistemáticamente la situación temida o pánico desordenado en caso de un fuerte exposición. expos ición. Los pensamientos y las imágenes negativas referentes a los supuestos peligros (peligro exterior e interpretación errónea de las sensacio-

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Además, evitarlo no permite que el individuo se enfrente con la causa de su problema. problema. La situación ansiógena ansiógena no es en sí misma un peligro peligro real. real. Pero, Pero, al evitar evitar enfrentarse enfrentarse con ella, ella, el individuo individuo hidrófobo hidrófobo no se da la oportunidad de darse d arse cuenta de que en realidad posee los medios de enfrenta enfrentarse rse a ella. ella. Al contrar contrario io,, en su cabeza, cabeza, la ansieda ansiedadd se verá verá reforreforzada por éste querer evitarlo. El hecho de sentirse aliviado le hace penpensar que sólo porque evita la situación ansiógena se siente mejor. mejor. En realidad, si se enfrenta enfrenta de manera controlada controlada y controlable, controlable, es probable probable que la ansie ansiedad dad vaya, vaya, poco a poco poco,, atenuán atenuándose, dose, por el mecan mecanismo ismo de de habituación. habituación. Por último, último,evitar evitar la situación situación temida real deja vía libre libre a las representacion representaciones es imaginarias imaginarias de la la situación, situación, en particular particular, los escenaescenarios catastróficos.

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teme, sobre sobre todo, todo, no tocar fondo fondo y que el agua le le cubra la cabeza. cabeza. Pero, Pero, al mismo tiempo, tiempo, no quiere quiere transmitir a sus nietos su miedo al agua. Por esta razón, después de oír hablar de un método para controlar la hidrofobia, se inscribió inscribió en unos cursos cursos para superar superar su miedo miedo al agua. Desde entonces, ha empezado empezado a bañarse bañarse con sus sus nietos y disfruta, disfruta, en lugar de contentarse con mirarles de lejos lejo s con el miedo en el estómago. estómago.

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de decidirse, ya que nunca nunca se ha puesto un bañador bañador en su vida y tiene un poco de miedo al agua.Teme no tocar fondo y tragarse el agua en cuanto caiga en ella. Estos ejemplos ilustran la realidad del miedo al agua o hidrofobia. hidrofobia. De una persona a otra, la hidrofobi hidrofobiaa presenta presenta variaciones, variaciones, pero pero sobre todo similitudes. similitudes. Esta palabra palabra está está compuesta compuesta de las raíces raíces griegas griegas hydro

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dres, dres, también también hidróf hidrófobos obos,, transmit transmiten en a sus hijos hijos su propio propio miedo miedo al agua,por agua, por ejemplo, ejemplo, no preocupándose preocupándose por darles una educación acuática acuática o preveniéndoles preveniéndoles continuamente contra el agua y sus s us peligros. Las circunstancias favorecen favorecen a veces que se evite el agua y que se s e desarrolle la hidrofobia. Un niño que vive en una región alejada de cualquier extensión de agua o sin piscina tendrá menos posibilidades de

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LOS SIGNOS DE LA HIDROFOBIA Para tener todas las posibilidades posibilidades de vencer vencer la hidrofobi hidrofobia, a, se debe tener en cuenta el conjunto de sus componentes: • La situación desencadenante desencadenante de la reacción reacción de ansiedad: ansiedad: el medio

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za, antes que nada, nada, por las sensaciones sensaciones físicas físicas causadas por por el estado de alerta del sistema nervioso autónomo: autónomo:aceleraci aceleración ón del pulso, pulso, palpitaciopalpitaciones, opresió opresiónn en el pecho pecho, bola en en la garganta garganta,, nudo nudo en el estómag estómagoo, cabeza que da vueltas, vueltas, debilidad debilidad en los músculos músculos de las piernas y de los brazos, brazos,tran transpir spiració ación, n,nece necesida sidadd de orinar orinar,, diarre diarrea, a,etc. etc. A estas sensaciosensaciones físi físicas, cas, directa directamen mente te causad causadas as por por la ansie ansiedad, dad, pueden pueden añadi añadirse rse

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TRUCOS 1. Para mante mantener ner un buen buen tempo tempo respi respirato ratorio rio,, se puede puede contar contar menmentalmente talmente:: “Uno... “Uno... (tiempo (tiempo de inspirac inspiración ión rápida) rápida) ... dos ... tres tres ... cuatro ... ... cinco ...(tiempo ... (tiempo de espiració espiraciónn prolongada prolongada y sua suave)”.Cada ve)”. Cada ciclo respiratorio completo dura unos 5 segundos. 2. Para mante mantener ner la boca boca abierta, abierta, se puede puede introduc introducir ir uno o dos dos dedos entre los dientes. 3. Practica Practicarr la respi respiraci ración ón acuátic acuáticaa fuera fuera del agua, agua, a ratos. ratos. 4. El ambient ambientee de una piscina piscina suele suele ser ruidoso ruidoso,, y hay hay pocas posibi posibilida lida-des de hacerse hacerse oír oír durante durante los ejercicios. ejercicios. Sin embargo embargo,, si se siente siente molesto cuando cuand o oye cantar “Uuu...”, “Uuu...”, se puede soplar el “Uuu...” “Uuu...” sin emitir ningún ningún sonido audible por los demás,con demás, con un ruido que sólo se percibe como un susurr susu rro. o. 5. Estirars Estirarsee comple completame tamente, nte, todo lo más más que que sea posible, posible, para para obtener obtener una silueta hidrodinámica hidrodinámica,, es decir, decir, lo más longitudinal longitudinal posible; posible; piense en la silueta de los peces.

LEITMOTIV 1. 2. 3. 4.

Estíre Estírese se cómod cómodamen amente te cuanto cuanto pueda. pueda. Respir Respiree suave suavement mentee e inspire inspire rápidame rápidamente. nte. Mirre sus Mi sus dedo dedos. s. Déje Déjese se llev llevar ar..

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Lecció Lec ciónn 3:flo 3: flotar tar OBJETIVO Experimentar la flotación del cuerpo estirado es tirado en el agua.

EJERCICIOS En primer lugar, lugar, repetir los principales ejercicios de las lecciones anteriores. Repetir los nuevos nuevos ejercicios al menos menos dos veces por semana, hasta que la inquietud y el miedo cedan su sitio al control y a la diversión. Lleve un diario de control para controlar usted mismo sus evoluevoluciones y sus progr p rogresos. esos. En la parte poco profunda de la piscina (unos ( unos 40 cm) EJERCICIO 1:

Tumbarse sobre la espalda, estirar los brazos y colocar las manos en la región región lumbar, lumbar, es decir, decir, entre la parte ba ja de la espalda espalda y las nalgas, nalgas, apoyándose apoyándose en el fondo fondo (figura gura 3.1), 3.1), y respir respirar ar según según lo apr aprendi endido: do: inspirar: inspirar: 1 ... espira pi rar: r: 2 ... ... 3 ... ... 4 ... ... 5 ... ...

FIGURA 3.1

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EJERCICIO 2:

Misma posición posición que en el ejercicio ejercicio anterior, anterior, bloquear los músculos abdominales abdominales y las nalgas, nalgas, y cerrar las pierpiernas. nas. Manten Mantener er el el cuer cuerpo po bie bienn plan planoo. Con las las manos manos siempre siempre en la espalda, espalda, mover mover los brazos, brazos, como para escalar, calar, manteniendo el cuerpo bien plano durante el ejercicio (figura 3.2).

FIGURA 3.2

EJERCICIO 3:

Posici Posición ón tumbada tumbada sobre sobre la la espal espalda, da, inmóvil. inmóvil. El cuerpo cuerpo permanece bien recto gracias a la tensión de los músculos abdominales y de las nalgas.Las nalgas. Las manos se separan del fondo para para notar cómo se flota y dibujan, dibujan, por rotación rotación de los codos, pequeños círculos círculos en el agua agua en un plano plano vertical, perpendicular perpendicular al eje del cuerpo, cuerpo, para crear crear un liligero empuje empuje del cuerpo hacia arriba. Para crear este impulso, pulso, es necesario que las manos se apoyen apoyen planas planas sobre el agua para dibujar la parte inferior del círculo círculo y, y, al contrario, contrario, cortando el agua situándose en posición posición vertical para remontar y acabar el círculo, círculo, para ofrecer la menor resistencia posible posibl e y no provocar provocar un impulso en sentido contrario, contrario, o sea hacia abajo (figura (figura 3.3).

FIGURA 3.3

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Aumentando progresivamente progresivamente la profundidad desde 30 cm hasta 80 cm y con la ayuda de un compañero EJERCICIO 4:

Posición Posición tumbada tumbada sobr sobree el vientre, vientre, espiración espiración suave suave (“Uuu... (“Uuu...”). ”). Permaneciend Permaneciendo o en posición horizontal horizontal bien extendido, extendido, pídale al compañero compañero que se apoy apoyee en su cuerpo, cuerpo, para que se hunda hunda unos 10 cm debajo del del agua (figura 3.4). Pedir al compañero que relaje la presión presión para sentir el principio de Arquímedes que le hará subir. Permanecer bien estirado mientras desciende y mientras asciende. Sacar la cabeza del agua agua para inspirar al fifinal de la ascensión.

FIGURA 3.4

EJERCICIO 5:

Mismo ejercicio ejercicio,, pero pero hundiéndose de 20 cm a más de 30 debajo del agua y experimentar la fuerza del principio de Arquímedes Arquímedes hacia arriba arriba (figura 3.5), que es mayor cuanto más se hunde el cuerpo en el agua.

FIGURA 3.5

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En la parte media de la piscina (80 a 120 cm) EJERCICIO 6:

Posición Posición tumbada sobre el vientre, respiración respiración acuática: espiración espiración lenta, cabeza en el agua mirando hacia el fonfondo, inspiración inspiración rápida extendiendo extendiendo la la cabeza fuera fuera del agua. Dibujar círculos círculos verticales verticales en el agua con los brazos, manteniendo manteniendo las manos en posición posición horizontal horizontal con los dedos juntos “apoyándose” en el agua en la parte baja del círculo círculo,, en posición oblicua oblicua para cortar el agua durante durante la subida, subida, y juntarse juntarse en el mentón mentón,, en posición posición de plegaria, plegaria, después de cada círculo círculo.. Intentar flotar sin apoyar apoyar los pies en el fondo. fondo. Empezar con 15 segundos, segundos, después después 30,desp 30, después ués 1 minuto minuto,, etc.

DIFICULTADES Comportamientos inadecuados

En posición dorsal: • Posici Posición ón en V a la altura altura de la la pelvi pelviss o de la la cabeza cabeza:: cabeza cabeza flexion flexionada ada mirando los pies o demasiado hacia atrás atrá s (piernas muy separadas). En posición ventral: • Posici Posición ón en V inve invertida rtida a la altura altura de la pelvis, pelvis, promi prominenc nencia ia poster posterior ior hacia arriba. • Recha Rechazo zo del del desc descen enso so,, lo loss brazo brazoss se apo apoyan yan en el el fond fondoo. • Subida Subida precip precipitad itadaa por apo apoyo yo de de los pies pies o de de los brazo brazoss en el fondo fondo.. • Bloqu Bloqueo eo de de la respir espiraci ación ón dura durante nte la sub subida ida.. Sensaciones físicas negativas

• Rigide Rigidezz (cont (contrac racció ciónn de lo loss múscu músculo los), s),in inest estab abililida idad. d.

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Pensamientos irracionales, irracionales, escenario catastrófico Esta posición posición no es natur natural, al, me siento siento inestable, inestable, me hundiré hundiré irrem irremediaediablemente blemente y me ahogaré ... debo subir subir rápidamente, rápidamente, sino no podré respir respirar ar ...

COMPRENDER 1. El princip principio io de Arquí Arquímede medes, s, nom nombr bree del sabio sabio de la antigua antigua Grecia Grecia que lo describió describió hace más de 2000 años, equivale a una fuerza fuerza dirigidirigida hacia arriba, arriba, por lo tanto opuesta a la gravedad, gravedad,que que se aplica a todo cuerpo sólido sumergido sumergido en un líquido. líquido. Este empuje depende depende de la densidad del líquido, ya que es igual al peso del volumen del líquido desplazado desplazado por el cuerpo sumergido. sumergido. Si el sólido tiene una densidad próxima a la del líquido, líquido, la gravedad gravedad y la fuerza de Arquímedes Arquímedes se equilibran equilibran y el sólido flota en la superficie del líquido. líquido. Esta situación corresponde corresponde a las densidades del agua y del cuerpo humano, humano, ya que éste está compuesto de casi c asi un 70% de agua. 2. Sin embarg embargoo, la densi densidad dad del cuerpo cuerpo huma humano no no no es hom homogén ogénea: ea: los pulmones, pulmones, que contienen contienen muchas muchas cavidades cavidades aéreas, aéreas, son más ligeros ligeros que la pelvis pelvis y las piernas, compuestas compuestas sobre sobre todo de hueso y de músculos. Por esto, esto, en reposo reposo,, el equilibrio equilibrio global entre entre la gravedad gravedad del cuerpo y el empuje tiende a hacer emerger el tórax hacia la superficie y a hacer descender las piernas.T piern as.También ambién las diferentes constituciones tituciones personales influyen influyen en la flotación: flotación: las personas musculomusculosas y óseas flotan peor que las personas poco musculadas y con bastante tejido graso. La densidad de la grasa es inferior a la del agua; por esto, esto, habitualmente habitualmente las mujer mujeres es flotan más más que los hombr hombres, es, ya que el cuerpo femenino tiene más grasa y menos estructura muscular y ósea que el de los hombre hombres. s.Además, Además, la flotación flotación depende de la

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3. Mantener Mantener el cuerpo cuerpo bien estirado estirado horizon horizontalm talmente ente permite permite que el principio de Arquímedes Arquímedes actúe por igual. La gravedad gravedad se equilibra por toda la superficie corporal y no de forma irregular irregular,, como sucede si el cuerpo se dobla en V o en V invertida. En este caso, se produce un desequilibrio de sequilibrio parcial parci al entre la gravedad y el principio princ ipio de Arquímedes, lo que provoca provoca la la inestabilidad inestabilidad del cuerpo en el agua. Para obtener este equilibrio, equilibrio, debemos corregir corregir nuestra postura habitual arqueando arqueando la parte par te inferior de la espalda y sacando el vientre (hacia arriba arriba cuando se está de espalda, espalda, y hacia abajo cuando cuando se está boca abajo). 4. Los movimie movimientos ntos circular circulares es de las manos manos debajo debajo de la espalda, espalda,en en posición dorsal, dorsal, y de los brazos y de las manos debajo del pecho en poposición ventral, ventral, refuerzan refuerzan el principio de Arquímedes. Arquímedes. La flotación del cuerpo mejora, ya que la resistencia resistencia del agua ejerce un empuje suplementario hacia arriba.

MEJORAR Pensamientos más racionales La posición vertical es natural al aire libre, libre, pero la posición horizontal es la natural natural en el agua: los peces peces no viven viven de pie. pie. Cuanto más me extiend extiendo, o, como un pez, más acuática acuática es mi posición. posición. Es agradabl agradablee sentir que que me deben emempujar hacia abajo para para hundirme, y que subo a la superficie con sólo relajarrelajarme; por lo tanto, es difícil difícil ahogarme ahogarme ... ...

Sensaciones positivas

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Comportamiento adecuado

• Relajar Relajarse se para para sentir sentir bien bien el princip principio io de Arquí Arquímede medes, s, que hace subir subir el cuerpo hacia arriba sin esfuerzo. es fuerzo.

TRUCOS 1. Tanto de espald espaldaa como boca boca abajo, abajo, contrae contraerr las nalgas nalgas y relajar relajar el vientre vientre para obtener una posición lo más rectilíne rectilíneaa posible, sin rigidez. Dar al cuerpo forma forma de plátano. plátano. 2. En posición posición ventr ventral, al, imaginar imaginar que que los dos cír círculos culos dibujados dibujados por por los brazos y las manos se tocan hacia el centro del cuerpo, dibujando un ocho tumbado tumbado,, inscrito en en un plano vertical, vertical, perpendicular perpendicular al eje del del cuerpo. 3. En posició posiciónn ventral ventral,, imagin imaginar ar que nos nos apoyamo apoyamoss en el agua para para alalzarnos por encima encima de su nivel, tal como apoyamos apoyamos las manos en el borde de la piscina piscina para salir del del agua. Se puede imaginar imaginar que se levanta el propio propio cuerpo fuera del agua, al igual que los atletas al realirealizar flexiones extendiendo extendie ndo los brazos sobre el suelo.

LEITMOTIV 1. El pl plát átan anoo. 2. ¡Viv ¡Vivaa Arqu Arquím ímed edes es!!

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Lección Lecc ión 4: 4: hacer el tonel tonel OBJETIVO Pasar de la posición posic ión ventral a la dorsal y viceversa.

EJERCICIOS En primer lugar, lugar, repetir los principales ejercicios de las lecciones anteriores. Repetir los nuevos nuevos ejercicios al menos dos veces por semana, hasta que la inquietud y el miedo cedan su sitio al control y a la diversión. Lleve un diario de control control para controlar controlar usted mismo sus evoluevoluciones y sus progr p rogresos. esos. En la parte media de la piscina (al menos 1 metro de profundidad con un compañero) EJERCICIO 1:

Posición Posición tumbada sobre sobre el vientre. Cabeza en posición norm no rmal al de de espi espirac ración ión,, es deci decirr, en el el agua agua.. Espir Espiraci ación ón suave suave (“Uuu...”). (“Uuu...”). Permaneciendo en posición horizontal, el compañero estira al nadador por los brazos unos 1,5 a 2 m (el compañero anda hacia atrás en la piscina) (figura 4.1). 4.1). Estirand Estirando o al nadador nadador por los brazo brazos, s, el compañero imprime un ligero movimiento de rotación al

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FIGURA 4.1

EJERCICIO 2:

Mismo ejercicio, ejercicio, pero pedir al compañero compañero que imprima un movimiento de rotación más acusado cruzando los brazos del nadador (figura 4.2).

FIGURA 4.2

EJERCICIO 3:

Mismo ejercicio ejercicio,, pero pero con ro rotación tación de 180º, 180º, de forma forma que el nadador se encuentre encuent re en posición dorsal por ro-

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FIGURA 4.3

EJERCICIO 4:

Posición horizontal ventral. Sin ayuda ayuda del compañero girar sobre sobre la espalda: espalda: un brazo brazo sirve sirve de guía. guía. Este brazo brazo se desplaza hacia la espalda o hacia la cara posterior del muslo opuesto opuesto.. El otro brazo brazo y las piernas se limitan limitan a seguir el movimiento.El movimiento. El brazo guía es el que se encuentra en el lado opuesto a la dirección dirección de la rotación; rotación; por ejemplo, será el brazo izquierdo si la rotación rotación se realiza hacia la derecha (figuras 4.5 a 4.7).

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FIGURA 4.5

FIGURA 4.6

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DIFICULTADES Comportamientos inadecuados

• La cabeza cabeza permane permanece ce en extensi extensión ón en lugar lugar de sumergi sumergida da en el agua. agua. • El cuer cuerpo po no no está está en hor horiz izont ontal, al,lo loss pies pies baja bajann hacia hacia el el fon fondo do.. • Resisten Resistencia cia opues opuesta ta al mo movim vimient iento o de balan balanceo ceo pr prov ovocad ocado o por el compañero. • Concentr Concentrarse arse tanto tanto en el el ejer ejercicio cicio de balan balanceo ceo que que se olvida olvida la respiración. • El cuerpo cuerpo se dobla dobla en en V desde desde el prin principi cipio o del ejercici ejercicioo. • El movi movimien miento to del del brazo brazo acaba acaba a medio medio camino camino o vuelv vuelve al pun punto to de partida. • Los brazos brazos dificu dificultan ltan el mov movimi imiento ento de la la pelvis pelvis y de las pier piernas. nas. • Los homb hombrros y la pelvis pelvis se opo oponen nen en en lugar lugar de de trabaja trabajarr al unís unísono ono.. • El paso paso a la la posició posiciónn dorsal dorsal va va acompañ acompañada ada de de la flexi flexión ón del del cuerpo cuerpo.. Sensaciones físicas negativas

• Senti Sentirse rse estir estirado ado contr contraa la vol olunt untad, ad,si sinn cont contrrol ol.. • Acen Acentu tuad adaa pér pérdida dida del del equ equililib ibri rioo. • Tos y desor desorden den en en el contr control ol de la respi respiraci ración: ón: al girar girar,, el agua agua que que se encontraba en la entrada de la garganta gargant a pasa hacia la parte posterior de la misma.

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agua ... pierdo pierdo el control control con la respiración, respiración,ya ya no sé dónde estoy estoy ... cuando uno se siente perdido perdido necesita recurrir recurrir a la orientación habitual: posición horizontal o, al meno menos, s, sentad sentada a ... ...

COMPRENDER La capacidad de poder girarse sobre so bre la espalda o sobre sobre el vientre aumenta el sentimiento de seguridad en el agua, sobre todo en el agua agitada por por las olas olas o por otr otros nadador nadadores. es. Además, Además, es útil útil para recup recupeerarse después de nadar durante un cierto tiempo tie mpo en un estilo concreto concreto,, por ejemplo, ejemplo, para pasar a nadar de espalda después de un periodo nanadando en braza o crol, crol, o viceversa. viceversa.

MEJORAR Pensamientos más racionales  Mis piernas piernas descienden descienden porque porque el empuje empuje de Arquímed Arquímedes es es menor que el  peso de mis piernas ... es necesario que me arquee hacia arriba y que contraiga mis nalgas para compensarlo compensarlo ... es un ejercicio de confianza en mi compañero ... lo peor que me puede pasar es que trague un poco de agua y me

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Sensaciones positivas

• Sensació Sensaciónn agrad agradable able de dejar dejarse se remol remolcar car sin tener tener que que esforz esforzarse. arse. • Sensa Sensació ciónn de flota flotarr mejor mejor con contra traye yendo ndo las las nalga nalgas. s. • Dejarse Dejarse lle llevar var por por la sensa sensación ción embr embriaga iagadora dora del del desequ desequili ilibri brio o pasapasa jero.  jero. Comportamientos adecuados

• • • •

Acompaña Acompañarr sin sin dificu dificultar ltar el mov movimi imiento ento del compañer compañeroo. Gira Girars rsee act activ ivaa y vol volun unta tari riam amen ente. te. Manten Mantener er las las nalga nalgass contr contraíd aídas, as,sin sin crispa crisparse rse.. Evitar Evitar la flexión flexión del del cuerp cuerpo o en V haciend haciendo o el plátan plátano o y, y, por lo lo tanto tanto,, asegurar la posición horizontal, horizontal, mejorando mejorando la flotación. flotación.

TRUCOS 1. No olvidar la respiración respiración:: espiración espiración lenta y continua continua,, inspiración inspiración rápida. 2. De espald espalda, a, espirar espirar por por la boca boca y por por la nariz, nariz, para para evitar evitar que entr entren en en las narinas gotas de agua.

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Lección Lecc ión 5:desliza 5: deslizarse rse en el agua agua OBJETIVO Desplazamiento ventral justo debajo de la superficie del agua (hundimiento ventral superficial) y en profundidad (hundimiento ventral profundo).

EJERCICIOS En primer lugar, lugar, repetir los principales ejercicios de las lecciones anteriores. Repetir los nuevos nuevos ejercicios al menos menos dos veces por semana, hasta que la inquietud y el miedo cedan su sitio al control y a la diver-

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(figura 5.2). Cuando las las orejas orejas están están debajo debajo del agua, el compañero estira suavemente las manos y retrocede lentamente lentamente de 1 a 2 m, estirando al nadador nadador.. Éste contrae bien los músculos dorsales y las nalgas para par a mantener el cuerpo rígido y horizontal mientras dura el ejercicio cicio. Al final, final, el cuerpo cuerpo está está totalm totalmente ente sume sumergid rgidoo, un poco por debajo del nivel del agua.

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sus pies contra el muro. muro. Los brazos y las manos van extendidos hacia hacia delante, delante, paralelas; paralelas; las manos manos están juntas. juntas. EJERCICIO 4:

Mismo ejercicio sin s in compañero.

EJERCICIO 5:

El compañero se coloca unos 1,5 m delante del nadador y pone su brazo horizontal horizontal,, justo debajo de la superficie superficie del agua. Iniciando el ejercicio ejercicio en posición posición de pie, el nadador flexiona la cabeza sobre el pecho como para esconderla entre entre los hombros, hombros, con el mentón tocando el pecho; así, realiza realiza un movimiento movimiento ventral ventral de forma forma que pasa por debajo del brazo del compañero (figura 5.3). Los brazos y las manos están extendidos hacia delante, con las manos juntas. juntas.Si Si es necesario necesario, se realiza realiza un movimovimiento de extensión de los brazos para ayudar a avanzar. zar. No olvidar espirar suavemente suavemente antes del movimiento (“Uuu...”) y de sonarse rápidamente al salir del agua, antes de respirar de nuevo por la nariz.

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FIGURA 5.4

EJERCICIO 7:

Mismo ejercicio, ejercicio, pero el compañero se coloca frente al nadador nadador,, con las las piernas piernas separ separadas adas,, y el nadador nadador pasa pasa por entre entre sus piernas (figura 5.5). 5.5). El compañero compañero puede ayudar al nadador a pasar.

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FIGURA 5.6

Mismo ejercicio ejercicio,, pero pero intentando recuperar recuperar varios ob jetos del fondo fondo del agua, agua, sin sacar sacar la la cabeza cabeza del del agua agua anantes de recuperar todos los objetos... EJERCICIO 10: Colocarse horizontalmente con los pies contra el muro.. Cabeza flexionada ro flexionada sobre sobre el pecho pecho,, brazos hacia dedelante en posición flexionada. flexionada. Impulsarse Impulsarse hacia delante delante EJERCICIO 9:

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guir avanzando haciendo grandes movimientos de remo con los brazos. Se deben mover mover los brazos de abajo hacia arriba para resistir resistir el principio principio de Arqu Arquímedes, ímedes, proprovocand vo candoo, de este este modo modo, un contrai contraimpu mpulso lso del del cuerpo cuerpo hacia abajo. EJERCICIO 11:

Mismo ejercicio, ejercicio, pero se añaden movimientos movimientos de piernas, recuperando al pasar los objetos del fondo (figura 5.8).

EJERCICIO 12:

Mismo ejercicio ejercicio,, pero pero se añade un cambio de dirección dirección para recuperar los objetos (figura 5.9).

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DIFICULTADES Comportamientos inadecuados para inmersión superficial

• Los pies pies no se separa separann del del fondo fondo o tocan tocan el fondo fondo pasado pasado un un corto corto tiempo. • Un pie pie perman permanece ece en en el fondo fondo mien mientras tras que el otr otro o está está en la par pared. ed. • La cabez cabezaa no se hunde hunde profun profundame damente nte o sube demasiad demasiado o pronto pronto.. • La inmer inmersión sión es demasi demasiado ado br breve eve o finali finaliza za antes antes de de que el empuj empujee horizontal acabe por sí s í mismo. Comportamientos inadecuados para la inmersión profunda

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Sensaciones físicas negativas para la inmersión in mersión profunda

• Malest Malestar ar al al flexi flexion onar ar la la cabe cabeza za sobr sobree el pecho pecho.. • Falta Falta de contr control ol visual visual sobre sobre lo que que sucede sucede cuando cuando la cabeza cabeza se fleflexiona sobre el pecho. • Sensació Sensaciónn contrad contradicto ictoria ria al bascul bascular ar hacia hacia el fondo fondo y al mismo mismo tiemtiempo sentirse impulsado hacia arriba. • Esco Escozo zorr en los los ojo ojos, s, tent tentac ació iónn de cer cerra rarl rlos os.. • Sensa Sensació ciónn de estar estar encer encerrad rado o deba debajo jo del del agua agua.. • Pérdida Pérdida del equilib equilibrio rio por falta falta de de apo apoyo yo en el el suelo suelo.. • Visió Visiónn borr borrosa, osa, lo loss objeto objetoss están están bor borrrosos, osos, par parecen ecen aleja alejarse rse cuan cuando do se quiere agarrarlos.

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como de crol. La inmersión profunda profunda prepara para para sumergirse y contribuye a consolidar el sentimiento de d e seguridad en el medio acuático.

MEJORAR Pensamientos más racionales Debo abandonar mi equilibrio normal, en el que los dos pies se apoyan apoyan en el suelo, si quiero llegar al equilibrio acuático, en el que el cuerpo está está en posición horizontal horizontal ... ... es igual que los peces peces ... sólo avanzaré avanzaré uno uno o dos metros, metros, conozco dónde voy voy a llegar llegar ... si respiro respiro tranquilamente, tranquilamente, tengo una buena reserreser-

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• Ligereza. • Desl Desliz izam amie ient nto o agra agrada dabl ble, e, liso liso.. • Contr Control ol y gusto gusto por por sume sumerg rgirs irsee bajo bajo el agua agua;; desli desliza zarse rse baj bajo o el agua agua con tiempo. Comportamientos apropiados

• • • •

Dars Darsee un un bue buenn imp impul ulso so de part partid ida. a. Mant Manten ener er lo loss ojo ojoss abi abier erto tos. s. Sume Su merg rgir irse se bi bien en haci haciaa abaj abajoo. Mant Manten ener er el cuer cuerpo po bi bien en alin alinea eado do..

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Lección Lecc ión 6:el 6: el cabuzón cabuzón del del pato OBJETIVO

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EJERCICIO 2:

Mismo ejercicio, ejercicio, pero levantar las piernas hasta la vertivertical como un pato al sumergirse (figura 6.2).

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• Por Por falta falta de costu costumbr mbre, e, malestar malestar al bascular bascular las nalgas nalgas por por encim encimaa de la cabeza; esto va contra el sentido natural del equilibrio equilibrio. • Molestia Molestiass por por una peor peor visib visibili ilidad, dad, ya que la cabeza cabeza está flexion flexionada ada y entre las rodillas.

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EJERCICIO 8:

Mismo ejercicio ejercicio,, pero pero posición de partida agachado con las rodillas rodillas ligeramente flexionadas. flexionadas. Levantar Levantar los talones antes de impulsarse para lanzarse al agua.

EJERCICIO 9:

Mismo ejercicio, ejercicio, pero deslizarse debajo del agua durante al menos cinco segundos.

EJERCICIO 10:

Mismo ejercicio ejercicio,, pero pero seguir nadando debajo debajo del agua, gracias al movimiento de los brazos o de las piernas en braza o crol.

EJERCICIO 11:

Mismo ejercicio, ejercicio, pero seguir nadando después de alcanzar la superficie.

DIFICULTADES Comportamiento inadecuado

• Las Las rod rodililla lass se abr abren en dur duran ante te el el impu impuls lso o inic inicia ial.l. • La cabez cabezaa se elev elevaa en en el el mom moment ento o de de sume sumergi rgirse rse,, por esto esto el el rost rostrro golpea el agua como un lat latigazo. igazo. • El cue cuerp rpo o se leva levant ntaa y pr prov ovoc ocaa un pl plan ano: o: entr entrad adaa en el agu aguaa por por el torso, el vientre o los muslos según el momento en que se enderezca. • Lo Loss tal talon ones es no se ele elevan van dur duran ante te el im impu puls lsoo. • La cab cabez ezaa se le levant vantaa dema demasi siad ado o rápi rápido do des despu pués és de de sume sumerg rgir irse se,, lo que provoca una inmersión poco profunda. • Bloq Bloque ueo o de de la la res respi pira raci ción ón deba debajo jo del del agu agua. a. • Deja Dejars rsee caer caer pas pasiv ivam amen ente te,, co como mo un un cuer cuerpo po mue muerto rto,, en lug lugar ar de de susumergirse participando participand o activamente del movimiento.

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Sensaciones negativas

• • • • •

Miedo a lanzarse al al va vacío. Cabeza ad adelantada. Pérdida de equilibrio. Vérti rtigo fr frente al al va vacío. Agua Agua en la nari narizz des despu pués és del del imp impac acto to..

Pensamientos irracionales, irracionales, escenario catastrófico  Me haré haré daño en el el rostr rostroo o en la la cabeza cabeza al al llegar llegar al agua agua ... ... voy a tragar  tragar  agua o a aspirar aspirar agua, agua, al llegar llegar al agua ... ... dudo, no puedo puedo lanzarme lanzarme al al vacío, vacío, a lo desconoci desconocido, do, la cabeza cabeza primer primeroo ... nunca lo he hecho ... es masoquis masoquismo mo ... ... o suicidio.

MEJORAR Pensamientos más racionales Si mantengo la cabeza hacia dentro y el cuerpo bien extendido, no me haré daño en el rostro ni en los muslos, muslos, mi cráneo es bastante duro ... el agua sólo puede entrar en mi nariz y en mi boca si la aspiro; aspiro; espirando desde que alcanzo canzo el el agua, agua, lo evi evito to ... ... en prin princi cipi pio, o, los los prof profes esor ores es no no son sád sádic icos os ni  criminales; debe ser útil hacerlo si ellos aconsejan actuar así ... elevando los talones, participo activamente activamente en en la inmersión ...

Sensaciones positivas

• Contr ntrol acti activvo del del miedo edo. • Impr Impres esió iónn de de cor corta tarr el el agu aguaa arm armon onio iosa same ment nte. e.

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Comportamientos adecuados

• No duda dudarr en ele elevar bien bien los los talo talone ness en el mome momento nto de sum sumerg ergir irse se y mantener los los miembros miembros agrupados, agrupados, brazos hacia hacia delante, cabeza hacia dentro, dentro, piernas extendidas. extendidas. • Insp Inspir irar ar bie bienn ante antess de sum sumer ergi girs rsee e, in inme medi diat atam amen ente te des despu pués és de de llellegar al agua, empezar a espirar espirar suavemen suavemente te hasta que la cabeza salga del agua. • So Sona nars rsee cua cuand ndo o la la cab cabez ezaa sal salee del del agua agua..

TRUCOS 1. Para la posic posición ión de partida partida de la la inmersi inmersión, ón,el el tro tronco nco debe debe estar estar dodoblado sobre los muslos y las nalgas deben encontrarse más altas alta s que la cabeza. 2. Se puede puede dismin disminuir uir la pr profundida ofundidadd de la inmer inmersión sión si si después después de susumergirse se curvan las manos hacia atrás en hiperextensión.

LEITMOTIV 1. 2. 3. 4.

Las Las nal nalga gas, s, más más alt altas as qu quee la la cab cabez eza. a. Escond Esconder er la la cabe cabeza za y ele elevar var lo loss talo talones nes.. Láncese cese al vací vacíoo. Espire Espire tan pronto pronto se encue encuentr ntree debaj debajo o del del agua. agua.

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En la parte más profunda de la piscina, en presencia presencia de un compañero nadador experto

Recuerde las consignas de seguridad (ver lección 10) 1. Primero ero duc duchar harse. se. 2. Nunca Nunca vaya vaya solo solo a la parte parte pro profund fundaa de la piscina piscina mient mientras ras sea sea un principiante. 3. Pedir edir ayu ayuda da si si es nec neces esar ario io.. 4. No al al pánic pánicoo, espire espire siempr siempree sua suavemente vemente en el el agua. agua. 5. En caso caso de pr probl oblem emas: as:pos posici ición ón hori horizo zonta ntall dorsal dorsal..

EJERCICIOS EJERCICIO 12:

Mismo ejercicio que el 6, pero en la parte más profunda de la piscina. Posición Posición inicial: inicial: sentado en el borde borde de la piscina con los pies colgando. colgando. Extender los brazos brazos hacia delante, cubriendo cubriendo las orejas, orejas, con las rodillas rodillas juntas juntas (ver (ver figura 11.5). 11.5). Bascular en el agua agua manteniendo manteniendo la cabeza flexionada sobre el pecho y con los brazos tocándola. Detenerse Detenerse extendiendo completamente completamente el cuerpo, cuerpo, con los brazos hacia delante, delante, cubriendo cubriendo la cabeza flexionada sobre sobre el pecho, pecho, con las las piernas piernas extendidas. extendidas. Inspirar Inspirar antes de sumergirse y empezar a espirar suavemente tan pronto se toca el agua y hasta que la cabeza sale de ella.

EJERCICIO 13:

Mismo ejercicio, ejercicio, pero la posición inicial agachada junto al borde de la piscina, con las rodillas juntas juntas (figura 11.6).

EJERCICIO 14:

Mismo ejercicio ejercicio,, pero pero con la posición inicial de rodillas rodillas (figura 11.7).

EJERCICIO 15:

Mismo ejercicio, ejercicio, pero con la posición de partida agachada y con las rodillas ligeramente ligeramente flexionadas. flexionadas. Elevar Elevar los talones antes de impulsarse hacia el agua.

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FIGURA FIGURA 11.7 11. 7

EJERCICIO 16:

Mismo ejercicio, ejercicio, pero deslizarse debajo del agua durante al menos 5 segundos.

EJERCICIO 17:

Mismo ejercicio, ejercicio, pero nadando por debajo del agua gracias a los movimientos de los brazos o de las piernas (braza o crol).

EJERCICIO 18:

Mismo ejercicio ejercicio,, pero pero nadando al llegar llegar de nuevo nuevo a la superficie.

EJERCICIO 19:

Mismo ejercicio ejercicio que el 17, pero pero sumergirse con impulimpulso. La posición posición inicial es diferent diferente: e: para darse impulso impulso al sumergirse, sumergirse, los brazos están totalmente totalmente extendidos hacia la la parte parte posteri posterior or del del cuerpo cuerpo,, para, para, seguidam seguidamente, ente, proyectar proyectarse se hacia delante, para volver volver a la posición posición de partida en los ejercicios anteriores –brazos extendidos por delante de la cabeza, que protegen protegen las orejas orejas recurecubriéndolas. briéndolas. El impulso de los brazos conlleva conlleva el impulso de las piernas. Elevar Elevar los talones y extender las piernas piernas estirando las rodillas y los muslos para alcanzar una actitud lo más rectilínea posible.

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EJERCICIO 20:

Mismo ejercicio ejercicio,, pero pero desde un trampolín (30 (30 a 50 cm por encima del agua).

DIFICULTADES Comportamientos inadecuados

• Duda Duda o rech rechaz azo o al al sal saltar tar o al al tira tirars rsee del del tramp trampolí olín. n. • Mismo Mismoss err error ores es técn técnico icoss que que en los los ejer ejercic cicio ioss en la la parte parte medi mediaa de la piscina (ver más arriba). Sensaciones negativas

• Miedo Miedo al vací vacío o (air (aire) e) adem además ás del del mie miedo do a la la profu profundi ndidad dad (agu (agua). a). • Choqu Choquee viol violent ento o (plan (plancha cha)) en el ros rostr troo, el pech pecho o o los mú múscu sculos los en caso de enderezamiento precipitado de la cabeza o una incompleta extensión del cuerpo. cue rpo. Pensamientos irracionales, irracionales, escenario catastrófico No puedo lanzarme lanzarme al vacío vacío ... es suicida suicida ... mi compañer compañeroo me dejará desdeslizarme hasta el fondo fondo de la piscina ... no podrá llevarme a la superficie ... cuando estoy en el fondo, tengo la sensación de que la subida es interminable, voy a ahogarme ...

COMPRENDER

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una cierta aprehensión pueda seguir apareciendo en situaciones precisas o en ciertos momentos.Por momentos. Por esta esta razón,lo razón, lo incluimos incluimos en este manual. manual.

MEJORAR Pensamientos más racionales En realidad, esto no es diferente diferente de los ejercicios en la parte media de la piscina ... el principio de Arquímedes me hará remontar remontar sólo en caso de necesidad, pero pero mi compañero compañero está allí para para ayudarme ayudarme ... tengo tiempo tiempo de subir, subir, me basta con espirar suavemente hasta la salida ...

Sensaciones positivas

• Sens Sensac ació iónn de de con contr trol ol acti activvo del del proc proces esoo. • Incr Increm emen ento to de la co conf nfia ianz nzaa en en uno uno mi mism smoo. Comportamientos adecuados

• • • •

Sum umeergirse con resol solució ción. Entrada lilimpia en en el el ag agua. Mant Manten ener er las las pie piern rnas as jun junta tass y los los pies pies ext exten endi dido dos. s. Despué Despuéss de entrar entrar en el agua, agua, empez empezar ar a espi espirar rar suave suavemen mente te hasta hasta que la cabeza salga del agua. • Su Subi birr tra tranq nqui uila lame ment ntee y lle llega garr has hasta ta el bo borrde.

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gesto puede ser útil si uno no desea sumergirse a demasiada profundidad (figura 11.8). 2. Justo Justo después después de llega llegarr al al agua, agua,si si ésta ésta entra entra en la nariz, nariz, es mejor mejor sonarse. 3. Para subir subir más más rápid rápidoo, colocar colocar las manos manos a lo larg largo o de los mu muslos slos con un movimiento seco y levantar la cabeza.

FIGURA 11.8

4. Para Para sent sentir irse se bi bien en y con conseg seguir uir un movimiento relajado de las piernas, cuando se ha basculado basculado hacia delante, imaginar imaginar que se salta con los pies juntos estirándose lo máximo posible con las piernas juntas y los pies en extensión (figura 11.9).

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LEITMOTIV • Intr Introdu oducir cir la cabeza cabeza en el agua agua y ele elevar var lo loss talo talones nes.. • Pár Párese ese y salt saltee con con lo loss pie piess jun junto tos. s. • Espi Espirre tan tan pron pronto to esté esté deba debajo jo del del agua agua..

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Lección Lecc ión 12:el 12: el recorr recorrido ido acuático acuático completo

OBJETIVO Realizar sucesivamente las principales figuras del comportamiento acuático adquiridas hasta el momento: 1. 2. 3. 4. 5.

Sumergirse Sumergi rse y recor recorre rerr unos unos metr metros por por debajo debajo del del agua. agua. Nado Nado ventr ventral, al,gir girar arse se y, a con contin tinuac uación ión,, nado nado dors dorsal. al. Parad rada sent entado ado. Sumergi Sum ergirse rse cabeza cabeza abaj abajo o para para busca buscarr objeto objetoss sumerg sumergidos idos.. Salid Salidaa de espa espalda lda con los los obje objetos tos en en la man manoo.

En la parte más profunda de la piscina con un u n compañero experto

Consignas de seguridad (ver lección 10) 1. Primero ero duc duchar harse. se. 2. Nunca Nunca ir solo solo a la la parte parte profu profunda nda de la piscin piscinaa mientr mientras as se sea sea prin prin-cipiante. 3. No olvi olvidar dar pedir pedir ayud ayudaa si es es necesa necesari rioo. 4. No ser presa presa del pánico; pánico; espirar espirar siempr siempree sua suave vement mentee debajo debajo del

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EJERCICIOS En primer lugar, lugar, repetir los principales ejercicios ejercicios de la lección anterior. rior. Hacer los ejer ejercicios, cicios, si es posible, posible, al menos dos veces veces por semana, semana, hasta que la inquietud y el miedo cedan su lugar al control y a la diversión. Lleve un diario de control control para controlar controlar usted mismo su evoluevolución y sus progresos. EJERCICIO 1:

Sumergirse y recorrer unos metros por debajo del agua (figura 12.1). 12.1).Para Para refrescar refrescar la memoria, memoria,ver ver las lecciones lecciones 5 (inmersión ventral) y 11 (sumergirse).

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FIGURA 12.2

EJERCICIO 3:

Parada inmóvil inmóvil en nado sentado. sentado. Para refresc refrescar ar la memoria,ver moria, ver la lección 10 (nado (nado sentado).

EJERCICIO 4:

Cabuzón de pato para buscar objetos objetos sumergidos. sumergidos. Para refrescar refrescar la memoria, memoria, ver las las lecciones 6 (cabuzón (cabuzón de pato) y 5 (inmersión ventral).

EJERCICIO 5:

Salida de espalda llevando los objetos en la mano (figua 12.3).Para 12.3). Para refrescar refrescar la memoria, memoria,ver ver la lección 3 (flotar). (flotar).

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DIFICULTADES Comportamientos inadecuados

• Las Las dific dificul ultad tades es o err error ores es sin sin sol soluci uciona onarr se mani manififiest estan an.. Se trat trataa de reconocerlos para corregirlos. El error error más común consiste en centrarse en los ejercicios ejercicios que se dominan, olvidando los demás. Sensaciones negativas

• Desorden, confusión. Pensamientos irracionales, irracionales, escenario catastrófico Lo olvido olvido todo, lo mezclo todo ... ... me siento siento perdido perdido ... ...

COMPRENDER 1. El apr aprendi endizaje zaje requi requier eree tiemp tiempoo, esfuerzo esfuerzoss y pacienci paciencia. a. Se carac caracteri teriza za por altibajos, momentos de rápidos avances avances y de satisfacción satisfacción inteno también por momentos momentos de estancamiento incluso de liger

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MEJORAR Pensamientos más racionales Hace falta tiempo para integrar integrar todos los conocimientos, aún hay algunas imperfecc imperfecciones, iones, pero pero es normal, normal, tengo derecho derecho a equivocarme. equivocarme. Aceptándolo Aceptándolo reconoceré los errores y me esforzaré para para corregirlos ... Pero Pero cuando miro hacia atrás, atrás, sé que he recorrido recorrido mucho mucho camino. camino. Con el tiempo tiempo y el ejercicio, ejercicio, creo que voy a “olvidar” “olvidar” todo lo que he aprendido; aprendido; esto querrá querrá decir que he asimilado correctamente la materia, y que ya ya no necesitaré tenerla constantemente presente para utilizarla.

Sensaciones positivas

• Sensación de de lilibertad. • Sensac Sensació iónn y exp experi erien encia ciass nue nuevas vas para para desc descub ubrir rir,, indivi individua dualm lment entee o con los demás. Comportamientos adecuados

• Desap Desapari arició ciónn progr progresi esiva va de la parte parte contr control olada ada,, mecán mecánica ica,, caóti caótica ca y dudosa de algunos movimientos. Co mi átic átic án ás n al

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sensaciones e incluso el éxito éxit o puede ser más rápido y sorprendente.

LEITMOTIV 1. 2. 3. 4.

Bajo Bajo el agua agua,, espi espirre siem siempr pre. e. Tiene tiempo. Piense ense en los pec pecees. ¡Puede uede hacer acerllo!

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RECOPILACIÓN DE LOS LEITMOTIV

1. Hace Hacerr bur burbu buja jass en en el el agu agua. a... ..

Espirar continua y suavemente en el agua Sonría,con Sonría, con la boca abierta y relajada relajada Mire las burbujas 2. Respirar en el agua

Estírese cómodamente cuanto pueda Espire suavemente suavemente e inspire inspire rápidamente Mire sus dedos

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6. Cabuzón de de pato

Cabeza entre las piernas Doble el tronco Cocear con las piernas como una cabra 7. Nadar de espalda

Estírese y contraiga las nalgas Haga ochos tumbados con las manos Coloque las manos en los muslos Coloque las piernas juntas Frote las rodillas 8. Nadar en crol

Arrástrese andando sobre la punta de los pies Tiene tiempo

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Las nalgas, nalgas, más altas que que la cabeza Esconda la cabeza y eleve los talones Láncese al vacío Párese y salte con los pies juntos Espire cuando entre en el agua 12. El recorr recorrido ido acuático acuático completo completo

Bajo el agua, espire espire siempre siempre Tiene tiempo Piense en los peces ¡Puede hacerlo!

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EPÍLOGO

La hidrofobia es una “enfermedad” muy extendida ext endida y poco reconocida. Pocas veces catastrófic catastrófica, a, puede ser un un verdader verdadero o tormento tormento para la persona que la sufre, sufre,por por los límites límites que impone a su vida social, social,aa su expansión pansión y, y, simplem simplemente, ente, a su bienestar bienestar.. Nos ha parecid parecido o útil poner poner en común nuestras experiencias respectivas de profesor de natación y de alumno atento a los procesos de aprendizaje para elaborar este libro. Destinado a ayudar a los hidrófobos motivados motiv ados a aceptar acepta r su problema y a superarlo, superarlo, este libro libro se esfuerza en en ser muy muy práctico, práctico, abarcando abarcando una amplia comprensión comprensión de los comportamientos. comportamientos. Si esta obra permite que alguien disfrute disfrute con el agua, agua, nuestro nuestro elemento original, original, habrá cumplido cumplido