The secret of improving breaststroke is that many friends in life like swimming very much and have many swimming postures. Breaststroke is a stroke that is easy to learn but difficult to master, and there are many technical details. Recently, a friend said that he was a slow learner. Let's share the secret of improving breaststroke. Come and have a look.
Improving skills in breaststroke 1 The use of waist strength in breaststroke is combined with breathing.
At the same time, when the legs are retracted, the waist exerts force to cooperate with the water-holding action of the hands, so that the head protrudes out of the water, which can also be understood as leaning up and back. When kicking to the level, keep your legs as horizontal as possible to maintain the maximum forward strength. At the same time, with the hand movements, the waist strength makes the body feel forward, which can also be understood as the body pressing down. After the whole action, I feel that my body seems to have wave-like ups and downs, moving forward slightly up and down with the temper of water, similar to the waist of butterfly stroke.
Go as far as you can when you stretch your arms. You can't lift your hips after paddling and straighten your legs after kicking. It is impossible without the strength of the waist and abdomen.
Application of waist and hip strength in breaststroke;
When the water comes out, the force acts on the waist to make it thinner (snake waist). At this time, the crotch should sink hard. Only when you feel heavy (heavy) can you drag forward (drag your hips) smoothly. Imagine if it is as light as a ball, the effect of dragging is staggered. With the foundation of sinking first, and then the front upper thrust traction brought by the arm holding the water and collecting the calf.
When entering the water, the muscles of the waist and abdomen should be tightened and sunken into the stomach (abdomen). It's like pressing a ball. Then properly close your thighs and arch your hips (lift your hips). The upper body rushes forward quickly, and then kicks when the arm is almost straight. Make the arched crotch turn downward and move forward (or parallel).
High elbow and wide stroke
More and more attention has been paid to the arm stroke of breaststroke, and modern excellent breaststroke athletes often use the high elbow and wide stroke technique. The purpose of wide paddling is to lengthen the paddling route, because the paddling stage can produce considerable propulsion; High elbow movement is to use the principle of "handle" to ensure the acceleration and effect of internal stroke.
The opportunity to close your legs late
Zheng Minsheng pointed out in the article "Research on the Development Characteristics and Technical Teaching Methods of Competitive Breaststroke" that the traditional cooperation opportunity is that the legs have already started to bend their knees and close their legs when paddling inward. However, both North Island and Luo Xuejuan began to bend their knees and retract their legs when their arms began to stretch forward, and the timing of arm-leg cooperation was obviously a beat later than that of the traditional technology. At the same time, it is this night's slapping that drives the hips upward, forming the same leg-closing and ending action as the peaceful breaststroke, creating conditions for increasing the kicking power of the wave breaststroke. From the point of view of fluid mechanics, it is considered that this kind of cooperation opportunity is more beneficial for athletes to keep the streamlined posture of their lower limbs when paddling, to keep their arms and upper bodies high and straight when kicking, to reduce the resistance of leg retraction and to increase the propulsion of kicking.
Fast ankle rotation
Kosuke Kitajima's coach, Bochang Hirai, once said: The rapid ankle rotation technique, as a catalyst for gaining kinetic energy in kicking and gliding, is an important factor for the success of breaststroke.
In the past, there was always a short "pause" between the action of closing the leg and kicking the leg. Now, the rapid ankle rotation technique is adopted to make the action more coherent. When the breaststroke swimmer's legs are close to his body, his ankles are bent about 90 degrees and ready to kick out; Athletes kick hard and straighten their knees; Just before the kick is about to be completed, the athlete's ankle rotates rapidly, and after the ankle rotates rapidly, the speed reaches the maximum, which improves the initial speed of the next sliding stage, avoids the short-term "pause" phenomenon between the legs, and better ensures the consistency of action and the uniformity of speed.
Improve breaststroke skills II. Keep the correct posture in breaststroke and minimize resistance. So what kind of posture can reduce resistance? In technical terms, it is to minimize the projected area of the body in the forward direction. First of all, pull your upper body as high as possible when you stroke your arm. The larger the exposed surface area, the smaller the resistance.
When the body is completely lifted, the hands can quickly extend forward from the water, which can effectively reduce the resistance caused by arm extension, thus improving the forward speed.
When your head rises to the highest position and you are ready to go into the water, you should bow your head, shrug your shoulders and bow your back as much as possible. Your head should lead your body into the water. Don't throw your face and chest into the water. Doing so will produce a huge backward force and affect the forward speed.
There are also exquisite methods to shrink your legs. Try to shrink your thighs as little as possible and your calves as much as possible. When you shrink your calves, you can hide your calves behind your thighs, which can reduce the forward resistance.
Besides paying attention to the breaststroke posture, we should also improve the propulsion efficiency. The propulsion efficiency is related to the paddling area, paddling distance and paddling speed. The larger the paddling area, the greater the forward thrust. Keep the elbow posture. Ensure the maximum water area of the arm. In addition, we need to increase the kicking area, so as to gather more calves and turn our feet, and we can also do corresponding kicking exercises on the ground.
The stroke distance directly affects the propulsion speed. The longer the stroke distance, the greater the propulsion. It is necessary to increase the stroke distance and the arm extension distance, but the arm extension will produce the back thrust, so the two are contradictory and enough is enough. Increasing the stroke frequency can improve the forward speed. Because explosive power cannot be used in water, it can only be accelerated from slow to fast.
Practice the coordination of upper and lower limb movements, straighten your arms before kicking, and kick your legs slowly and quickly. Don't skate too long after kicking. It is very important to practice the coordination of upper and lower limbs, and it needs to work hard. As long as you pay attention to the above points, you can definitely improve the speed of breaststroke.