1, legs closed:
The folding action of breaststroke is to fold the legs to the most favorable position for kicking, and leg contraction is also the preparation for turning over and kicking. When closing the leg, the leg muscles should be slightly relaxed, the thigh naturally sinks, the knee begins to bend and gradually separate, and the calf and heel move forward behind the thigh.
2. Turn your feet:
Turning feet is actually the end of leg adduction and the beginning of kicking. The outward turning of the feet can increase the influence on the water surface and create favorable conditions for kicking. It begins before the legs are completely retracted, and the correct turning and leg retraction is a continuous and complete action process.
3. Kick:
When kicking in breaststroke, the thigh drives the calf to push back, and the propulsion effect of kicking mainly depends on the direction of action, the size of water surface and the speed of action. When kicking, the extension sequence of lower limb joints is very important. The correct sequence is to extend the hip joint first, then the knee joint, and finally the ankle joint until the legs are straight and close together.
4. Slides:
After the pedal clamping is completed, the car body has a short sliding stage due to the inertia of the pedal propulsion force. At this point, the legs are as straight as possible, and the leg muscles and ankles are naturally relaxed. With the help of the inertia of kicking, the body can slide forward smoothly and prepare for the next leg action cycle.
Action essentials:
1, the swimmer is in gliding posture and his body is close to horizontal. About 80% of the head is submerged in the water, the face is slightly forward, the arms are extended, and the palms are inclined outward.
2. The water receiving action starts from about 7~9 inches underwater, and both hands paddle horizontally. At this time, the exhalation action begins.
3. There is no obvious flexion of the arm, continue to paddle outward, and the exhalation continues to increase.
4. When the swimmer's head starts to lift slightly, the elbow joint starts to flex and the upper arm starts to rotate.
5. When the arms reach the maximum width, the elbow flexion is about 1 10 degrees, and then the elbow posture is obvious.
6. Raise your head. When your mouth comes out of the water, finally exhale. Your hand begins to move inward to complete the final push.
7. When your arm is ready to go backwards, inhale and don't pull your elbow under your ribs. Your knees begin to bend and your legs begin to move back.
8. Close your mouth, inhale, bring your feet to your hips, keep your elbows extended, and keep your arms moving forward.
9. Leg return movement continues.
10, the neck flexes and the head continues to tilt downward. The instep flexes, the legs begin to move backwards, the water pushes and the arms return.
1 1. Push your feet back and start to close together. Then the swimmer holds his breath until the next stroke begins.
12, arms fully extended, hands slightly below the shoulder level, legs pedaling close to completion. When the swimmer finishes kicking, he concentrates on keeping his body in a straight line.