Schematic diagram of butterfly stroke. Now, many people will learn to swim. Learning to swim has many benefits. Butterfly is a common swimming method. It is not difficult to learn butterfly stroke. Next, I'll show you the relevant contents of the butterfly stroke chart.

Butterfly stroke 1 schematic diagram of body posture

The body posture of butterfly stroke is different from other strokes. It has no fixed body position. In the process of swimming, the relative positions of the trunk and the head constantly change, and the head and trunk sometimes float out of the water and sometimes dive into the water, forming a wave-like fluctuation position.

Generally, after the leg movement, it is a preparatory posture in which the body slides forward and the arms are straight. At this time, the body should be completely straight, almost parallel to the water surface, and should be stretched.

Essentials of leg movements

The leg movement of butterfly stroke consists of two parts: the upward stroke and the downward stroke.

Draw water upward

1, butterfly stroke, legs naturally close together, heels slightly separated into an "inner figure of eight", at the end of the last stroke cycle, feet are at the lowest point, knees are straight, hips are lifted to the water, and hips are bent to about 160 degrees.

2. Then the legs swing straight up and the hip joint gradually expands. When the thigh rises to be in line with the trunk, the waist, abdomen and buttocks begin to sink and the thigh begins to press down. When the thigh is pressed down, the foot and calf continue upward due to inertia, and the knee joint naturally bends.

3. As the thigh continues to accelerate downward, the knee flexion degree increases until the foot is raised close to the water surface, about 4 ~ 5 cm underwater. At this time, the buttocks sink to the lowest point, and the knee joint bends at an angle of1/kloc-0 ~130. At this time, the upward pumping is over.

Draw water downward

1. With the acceleration of the thigh pressing down, the foot and calf are accelerated by the thigh, and hit backwards and downwards until the calf and foot draw water downwards, until the knee joint is completely straight and the foot is at the lowest point.

2, launching is the process of stretching the knees, and the calves and feet accelerate to draw water backwards, just like a whip pumping to the bottom of the pool. When the ankle joint bends downward, the sole of the foot rotates inward, and the flexibility and flexibility of the ankle joint play an important role in the effect of fetching water.

3. Downward pumping is the main stage of generating propulsion, which should be completed quickly. The downward drawing of water ends and enters the next drawing cycle. There is no obvious boundary between getting water up and getting water down: the calf and foot have not finished getting water, and the thigh has already started getting water down; Before the legs and feet kick down, the thighs have begun to swing up and enter the upward kick. The movements of the trunk and legs are coherent, forming a wave motion.

Note: Beginners should first feel the feeling of the waves when they start practicing. You can try burying your head in the water and pressing your chest down. You can naturally feel the power of the waves to relax your waist and legs. With the movement of your waist, the pressure will naturally act on the water. At this time, bend your knees while leg press draws water, and then start the next action.

Essentials of arm movements

The arm stroke of butterfly stroke is the main factor to push the body forward. The arm stroke of butterfly stroke is similar to crawl stroke, except that butterfly stroke is to stroke with both arms at the same time, while crawl stroke is to stroke in turn. The butterfly arm movement can be divided into five parts: entering the water, holding the water, paddling, leaving the water and moving the arm in the air, and each part is coherent and inseparable.

enter

The entry point of the two arms should be on the extension line of the two shoulders. Too wide is easy to shorten the paddling route, and too narrow is not conducive to paddling and holding water after entering the water.

When entering the water, the thumb is in front, the palm is inclined into the water, and then the forearm and the upper arm enter the water in turn. When entering the water, the palm should face down, and the palm should make an angle of about 40 degrees with the water surface.

hold water

After the arm enters the water, the hand and forearm rotate outward, and the arm moves outward and backward at the same time. When the hands are rowed outward to the front of the head, the water holding action is completed by hooking the wrist and bending the elbow.

The process of holding water is like holding a big ball with your arm to prepare for paddling.

flabby

After holding the water, the arm immediately turns to paddle inward, and continues to bend the elbow while paddling, keeping the posture of high elbow. The direction of hand movement is inward, backward and upward. When the arm is paddling below the shoulder, the elbow joint is bent at an angle of 90- 100 degrees, and the hands are put together. Then the arm moves backward, outward and upward at the same time, and the elbow joint is gradually straightened.

When the hand strokes to both sides of the thigh, the stroke is over and the hand moves out of the water. The movement route of the hand in the whole paddling process is a double "S" curve. Muscle strength, the first half is pulling water, the second half is pushing water.

Leave the water

Before the water push back is completed, the elbow has started to lift up. When the hand pushes the water, the elbow and shoulder drive the arm to lift the water by using the inertia of the water push.

Move one's arm in the air

After coming out of the water, the arm moves forward quickly from the air to the front of the head, driven by the shoulder, to get ready for entering the water. In butterfly stroke, the arm is usually moved by straight arm or elbow flexion and high elbow. When the arm moves, the forearm and wrist relax.

Coordination essentials of arms and legs

In butterfly stroke, the coordination of arms and legs should have a clear sense of rhythm, and the water is coherent and beneficial. Generally, the cooperation mode of 2: 1 is adopted, that is, kicking twice and paddling 1 time.

Main points of cooperation: when the two arms enter the water, the legs draw water downwards for the first time. When the arms are below the chest and abdomen, the legs begin to draw water downwards for the second time, and the arm pushing is over, and the water drawing is over. When the arm moves, the leg is ready for the next cycle of water.

Essentials of coordinated movements of arms and breathing

Butterfly breathing is usually done in one breath 1. When you start paddling with your arms in water, you start to exhale. With the stroke of both arms, the position of the head and shoulders gradually rises, and the exhalation gradually rises from slow to fast. When both hands are drawn below the abdomen, the mouth is exposed to the water and the mouth is opened to breathe. At the end of the push, the inhalation is over. When you move your arm forward, lower your head and hold your breath.

Diagram of butterfly stroke 2 is butterfly stroke faster or breaststroke faster?

Butterfly swims faster.

The fastest stroke should be freestyle, butterfly stroke is second only to freestyle, and breaststroke is the slowest.

Why is the butterfly stroke faster than the breaststroke and the leg propulsion stronger?

The thrust generated by the leg of breaststroke is relatively small in swimming stroke, and the main power source lies in the kicking and clamping of the leg, while butterfly stroke is the stroke of the leg, and its leg thrust is the largest in swimming stroke, and its natural speed will be faster than breaststroke. The effective travel distance is longer.

The effective stroke is very long, because butterfly stroke is transformed from breaststroke, so butterfly stroke is very similar to breaststroke. But the butterfly stroke is to "press the water" or "press" and "row" first, which is the shape of the keyhole. "Pressure" means to raise your head for air, and "rowing" increases the power of paddling, so that the combination of "pressure" and "paddling" forms a good paddling power, and the effective paddling distance is much longer than that of breaststroke. A more coherent movement

Breaststroke is incoherent to the extreme, and the movements of the upper body and the lower body are completely out of touch. The arm stroke is only the aid of the leg, while the butterfly stroke is relatively more coherent, which greatly improves the swimming speed. Less resistance

Dynamically speaking, the upper and lower parts of breaststroke are completely disconnected and incoherent, so another technical difficulty of breaststroke is to overcome the resistance caused by this discontinuity and the resistance caused by strength, which are two resistances. Butterfly almost only needs to overcome the second resistance, while breaststroke has to overcome two, and the speed will naturally be slower. The ventilation frequency is not that high.

Breaststroke is a stroke that needs air every time it is completed, regardless of the distance, and it is the stroke with the greatest resistance. You don't need to change the butterfly stroke once if it's not a short distance. Generally, you can change it twice when swimming at a constant speed.

Is butterfly or breaststroke better?

Butterfly and breaststroke are both common swimming strokes, and both of them can achieve better results in swimming exercise, so we can't generalize which one is better. It is suggested to choose according to your actual situation and needs, and the one that suits you is the best.

Like beginners, they usually choose breaststroke to practice, because breaststroke is easier to learn, and those who want to lose weight and master certain swimming skills can choose butterfly stroke practice with greater difficulty.

Schematic diagram of butterfly stroke 3 benefits of butterfly stroke

1, enhance the strength of chest muscles.

In butterfly stroke, the arm strokes inward, similar to expanding the chest. Exert more force on pectoralis major, latissimus dorsi and shoulders (the front, middle and back three bundles of deltoid, especially the back bundle), and the exercise effect is also the best. Regular practice helps to strengthen the chest muscles.

2. Exercise abdominal muscles

Butterfly stroke relies on the waist and abdomen to drive the whole lower limb of the leg to make dolphin legs, so it requires very high strength and coordination of the waist and abdomen. Butterfly stroke is immediate for the exercise of rectus abdominis, so regular butterfly stroke can exercise powerful and beautiful abdominal muscles.

3. Improve cardiopulmonary function

In the process of butterfly swimming, a large amount of oxygen supply is essential. However, due to the pressure of water, the burden of inhalation is increased, and the respiratory muscles constantly overcome these pressures, and finally increase the contraction force, thereby increasing the vital capacity. The increase of vital capacity also makes the breathing capacity of the human body fight, which is beneficial to consume more energy.

4. Promote blood circulation

In butterfly stroke, almost all muscles should participate in activities, so that the myocardial contraction is strong and the circulatory system function is improved; In addition, the stimulation and pressure of water temperature in butterfly stroke also put forward higher requirements for cardiovascular system, and regular practice can promote blood circulation.

5, enhance resistance

The water temperature in the swimming pool is often 26-28 degrees, so soaking in water can quickly dissipate heat and consume a lot of energy. In order to supplement the heat emitted by the body as soon as possible and meet the needs of cold and heat, the nervous system will react quickly, thus accelerating the metabolism of the new city, enhancing the adaptability of the human body to the outside world and resisting the cold. Especially when swimming butterfly in winter, it is not easy to catch a cold because of the temperature regulation of the sun, and it can also improve the endocrine function of human body and increase the function of pituitary gland, thus improving the resistance and immunity to diseases.

Step 6 lose weight

No matter which stroke, as long as you exercise regularly, you can lose weight. Butterfly swimming will quickly take away the body's heat, which has a good effect on promoting metabolism and losing weight and fat.

7. swim faster

The speed of butterfly stroke is second only to freestyle stroke with legs. The leg thrust is the largest in swimming stroke, and the effective stroke distance is very long. Therefore, if you swim in the butterfly position, you can swim faster.

8. Beautiful and beautiful

During butterfly swimming, the water temperature in the swimming pool will stimulate the contraction and expansion of blood vessels in the skin, thus speeding up blood circulation and making the skin ruddy and shiny. At the same time, in the process of butterfly swimming, the skin will be well relaxed under the friction of water waves, and the extra horniness of the skin will be erased, making your skin look as smooth and white as a baby, with the effect of beauty beauty.

9. Improve metabolism

Butterfly stroke can make the whole body get massage and exercise, so the blood circulation in the body is smoother and the metabolism of the body becomes more vigorous, which is very helpful to improve the metabolism of the body.