Tools/materials: swimsuit, swimming cap, goggles.
1. Slide: After the breaststroke is extended, the body slides forward.
At this time, your arms are straight forward, your fingers are together, your palms are facing down, your hands are as close to the water as possible, and your body is kept high, so that your body is streamlined.
2. Grab water: Grab water is the action before entering the paddling.
When receiving water, the shoulders should be stretched forward, and at the same time, the arms should be rotated inward, the fingers should be close together, and the palms of the arms should be slightly tilted to press down the water and slightly hook the wrist.
3, paddling: when both hands finish grabbing water, paddling again.
These arms form an included angle of about 40-45 degrees. When the included angle is included, the shoulders are extended forward, the elbows are held high, and the arms are slowly and actively paddling outward, downward and backward. The requirement is to paddle forward to about 80 degrees. In the process of paddling, keeping the elbow joint in a high position can effectively exert the strength of muscle groups and prepare for stopping and extending the arm.
4. Stop: Stop immediately after the stroke.
When you close your hands, your forearms rotate outward and your palms slowly rotate inward. The closing paths are inward, upward and forward. When the hands are folded to the front and bottom of the head, the palms are turned inward and upward from the back, and the big arms should not exceed the shoulder extension line. In the whole process of stopping, move quickly.
Matters needing attention when practicing breaststroke
1, Breathe correctly: In breaststroke, breathing normally is very important. You can exhale in the squatting position and the swimmer's forward position, then turn your head to the water while kicking, inhale at the same time, and then turn your head back to the water to exhale.
2, the body posture should be correct: in breaststroke, every stretch and contraction must have strength, not laziness. Keep your body as level as possible, stretch your head and neck evenly to a point, and pay attention to keeping the accurate position of your arms and toes to ensure that the exercise effect and strength are not lost.
3, the correct kick: breaststroke kick is done through the leg muscles. Pay attention to the strength of kicking, expanding the foot and the angle at which the foot enters the water.
4. Avoid vertical floating: When you look up and breathe, you must be careful to avoid vertical floating of your body.
5. Pay attention to the movement of the arm: the movement and rhythm of the arm should be relatively stable and wavy, and pay attention to maintaining the angle and palm position.
6, improve the use of skills: you can use auxiliary equipment to improve the application effect of breaststroke skills, such as floating board, pedal, frog whip and so on.
7. Avoid excessive fatigue: breaststroke is a long-distance event. We need to gradually build strength and endurance, and at the same time master moderate exercise to avoid excessive fatigue.