In breaststroke, the breaststroke moves in unison. Slide, straighten your legs, stretch your arms forward, exhale into the water, then start paddling backwards and downwards, raise your head and inhale quickly, and start to retract your legs when your arms are close to the shoulder line. Stretch your arms forward, hold your breath when you push the water, stretch your arms forward after you finish, and exhale into the water when your legs are together. Keep practicing and travel as far as possible.
Learn breaststroke
First, leg movements are the most important part of breaststroke technology, and learning breaststroke needs to start with leg movements on land. The specific method is:
2, into the water, waist-deep, take a deep breath, prone in the water, face into the water, arms stretched forward. When the legs are retracted, the knees are shoulder-width apart, and the soles of the feet are retracted along the water. Then, your feet should be symmetrical, and you should do a semi-circular accelerated kick backwards and downwards until the action is over and your legs are close together. When doing this, push the soles of the feet and the inside of the feet backwards to catch water. After kicking the water, the legs stop for a while, and the athletes slide on the water by acceleration.
3. Lie prone on the bench and imitate breaststroke leg movements at medium and slow speed.
4. Raise your head and learn leg movements. Push the pool wall or bottom to slide, stretch your arms forward, raise your head so that your mouth is above the water, and do breaststroke leg movements. Be careful not to stretch your arms too far forward, and let your legs move smoothly except when they are close together.
5. Grab the handrail by the pool or help your partner do breaststroke leg movements.
6. Stretch your arms forward to do leg exercises.
Second, master leg movements first, and then learn arm movements. Correct arm movements are an important part of breaststroke. The learning method can use:
1. Stand on the land, bend forward with your feet shoulder width apart, raise your head and stretch your arms forward. The arms are symmetrically divided outward, slightly downward, the palms are turned outwards, and the wrists are slightly flexed, so that the palms can face the water earlier. When your arm starts paddling, your head will lift from the water. Take a deep breath. Don't raise your head too hard, and don't row your arms beyond the shoulder line. Bend your elbows, and stretch your hands forward in a circle under your chest to make a preparatory posture. Reach out and take a deep breath through your nose and mouth.
2. Stand in waist-deep water, lie prone and stretch your arms forward. Hold your breath after inhaling. Bend your wrist slightly and paddle your palms outward and downward, so that you can feel the support of the water. Bend your elbow and continue paddling. Draw the two sides to your chest and get closer. Turn your palms to your torso, then stretch your arms forward and start paddling. Be careful that your arm doesn't leave the water during the stroke.
3. Learn arm movements with your head on the water. Push and slide, hold your breath and look forward. Do arm strokes several times in a row, and be careful not to bend your legs.
4. Push and slide to further improve arm movements.
Third, the ultimate goal of decomposition learning is to cooperate better. Only by organically combining the movements of all parts can we achieve the best results. The coordination of breaststroke arms and legs and breathing should be coherent, smooth and effective. Practice methods can be used:
1, arm and leg coordination in water. When pedaling, slide, face the water, hold your breath, paddle with your arms, start paddling with your legs together, and then stretch your arms forward, close together and pedal. After the arms and legs are straight, slide on the water for 3-4 seconds, and then repeat the above actions. After doing it 2-3 times, take a break and continue practicing.
Repeat the last exercise, but hold your head up.
3. Repeat the last exercise, alternately raising and lowering your head. Lift your head out of the water when paddling, and put your head into the water when you stop kicking.
4, arm movements and breathing. Slide your arm forward and lift your head slightly above the water. When the arm is extended, the face enters the water, the nose and mouth are even, and the breath is forced. Then, slowly raise your head, use the power generated by arm paddling to start raising your head, open your mouth and inhale quickly. Be careful not to inhale too late, and complete the inhalation in the arm stroke stage.
5. breaststroke is the same as swimming. Slide, straighten your legs, stretch your arms forward, exhale into the water, then start paddling backwards and downwards, raise your head and inhale quickly, and start to retract your legs when your arms are close to the shoulder line. Stretch your arms forward, hold your breath when you push the water, stretch your arms forward after you finish, and exhale into the water when your legs are together. Keep practicing and travel as far as possible.
How can I not sink after taking a breath?
I just got back from there. First of all, I carefully observe all the right people and their action frequency, which can only be understood by you after observation. When the frequency is right, it will be almost the same. If you can float to others well, of course you can. Second, after I dive into the water again, I try my best to keep my body on the same plane. During the time when my body was completely in the water, my hand stretched forward and my body was lying on the water. At this time, because the pedaling force is just right, it is easy to overcome the resistance and move forward quickly, and it is easy to float. I don't know if you understand.
How can I practice breaststroke if my hands and feet are not well coordinated and I can't breathe?
When adults learn to swim, it is important to persist and ensure the practice time.
First, the diagnosis of the current technical situation:
"Hands and legs don't cooperate well, so you can't look up for air" is a problem that novices will encounter in general. At this stage, you have learned 70%, and success is not far away.
Second, the program:
1, the problem of "you can't hold your head up for air" can be ignored, because the lift generated by your actions is not enough. Wait for the next stage to stretch a little, increase the water area and buoyancy, and naturally you can catch your breath. As for breathing skills, don't worry about it. If you are out of breath, you will naturally smoke.
2. Pay attention to correct "poor hand-foot coordination". The method is "both hands and legs are folded and stretched at the same time". Although this is a little different from the technical requirements of the specification, it is feasible to solve your problem. After learning, it is easy to enter the improvement stage and then improve.
Third, matters needing attention:
1, now is the critical period of accumulation, and it will change qualitatively in a few days. You will feel more relaxed and drift in the water.
Enthusiastic netizens have introduced many methods to you, but it should be noted that the training methods of excellent athletes are not suitable for beginners, and the simpler the practice methods, the more useful they are.
And provide you with some professional swimming websites:
China Swimming Network
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5 1 Swimming-Swimming Fitness Network Forum
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China swims.
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Campus swimming network
http://www.happyswimmer.org.tw/
There is a tutorial video on the website to teach swimming. Swimming should combine theory with practice.
Having said so much is just an armchair strategist. Practice is the most important thing. Combine theory with practice.
Practice hard. Swimming is very interesting and useful. I wish you an early success! ~