1. At the beginning, put your arms completely in front of your body, palms down, fingertips forward (both sides of your thumb should touch). Put your hands on your chest in a praying posture, with your fingertips pointing forward and away from your body. Then push your arm forward and straighten your arm completely in front of your body. Start with your legs straight and close together.

2. Turn your palms out slightly (thumbs down slightly), keep your arms straight, and sweep them to your sides until they are Y-shaped. ?

3. Bend your elbows, move your forearms downward and backward, and put your hands on your chest to pose in prayer. This is the most important stage of breaststroke, because it is the power to pull your body forward. This is also the stage when you lift your head out of the water and breathe. Bend your knees so that they point to the sides and put your feet together. Your feet should face your torso.

4. Put your arm into the water and glide. At this time, keep your knees still, separate your feet, straighten your legs into a diagonal line of "V", and then quickly close your legs and return to the starting position. This step should be quick and steady. , and then start the loop again.

The correct posture of breaststroke?

1. The initial action is that the arms naturally stretch forward, the palms are straight, the palms are down, and the body is in a natural straight state.

2. When the arm is straight, the elbow is straight, the palm slowly changes from the bottom to the outside, and the palm is inclined by about 45. While transferring the palm, the whole arm is pulled down obliquely.

3. When the elbow feels the pressure of water, slowly grasp the water, which is also a key step to grasp the driving force of water. Grasping water too early will lead to the reduction of stroke interval and the decrease of injury speed.

4. When the arm is straightened to an angle of about 45, the wrist is slowly bent, the palm is from the outside, and the arm pushes the elbow to slide inward at an accelerated speed. The elbow will be placed under the armpit, and the arm will be close to the body to reduce the friction of water; In addition, the palm is placed in the front and lower position of the head from the outside up.

When the palms of two arms stretch forward, they will become opposite and then close together. In addition, the palms of both hands will slowly straighten out, the elbows will stretch forward with dark force, and the shoulder width will be tightened as much as possible to make full preparations for the next outward slide.

6. Leg movements should also be followed. Bend your knees to strengthen your ideals and beliefs, keep your calves as close as possible to the inner thighs, turn your feet to stimulate your feet, with your feet facing up, your feet valgus and your feet valgus, so that the roots of your feet and inner thighs face the pedaling direction. In the case of pedaling, the abdominal cavity and calf exert force, and the calf and ankle push outward until your feet are even close to each other and shoulder-width, and your feet are straight and exert force.