The basic technical feature is that when the human body is prone in water, the head and shoulders are slightly higher than the water surface. When swimming in, the trunk properly rolls around the longitudinal axis of the body, and the two arms take turns paddling to push the body forward. After the hand enters the water, the paddling route is S-shaped, and the breathing and paddling movements are coordinated. When the arm is paddling hard, use the water flow to inhale in the valley formed on both sides of the head.
Technical links of freestyle:
Body posture
When swimming freestyle, try to keep your body prone. However, in order to achieve a better action effect, the head should be naturally slightly lifted, the eyes should be fixed on the front and the bottom, one third of the head should be out of the water, the horizontal plane is close to the hairline, the legs are at the lowest point, and the vertical axis of the body forms an elevation angle of about 3-5 degrees with the horizontal plane (as shown below).
In freestyle, the body can rotate rhythmically around the longitudinal axis of the body, and the rotation angle is generally between 35 degrees and 45 degrees (as shown below). If the speed increases, the angle will decrease relatively.
This kind of rotation is a natural rotation due to arm stroke, head turning and inhalation, not a conscious rotation. The benefits of rotation are as follows:
It is convenient for the arm to get out of the water and in air movement, the rotation radius of the moving arm is shortened.
It is helpful for the arm to grip and stroke in the water, so that the most powerful part of the arm stroke is closer to the vertical projection plane of the body center.
Due to the slight rotation of the hips with the body, the legs produce some lateral water-fetching movements, which can offset the influence of the lateral deviation of the body when the arms move and maintain the balance of the body.
Easy to breathe.
Leg technique
In freestyle technique, thigh movement not only produces driving force, but also plays a role in maintaining body balance. It can raise the lower limbs and cooperate with the powerful stroke of the arm.
The kick of freestyle leg is almost perpendicular to the horizontal plane. Seen from the vertical plane, the distance between the legs is about 30-40 cm, and the knee joint bending angle is about 160 degrees.
When swimming in, when the legs are pumping up, the feet should be close to the level; When you draw water down, don't go beyond the lowest part of your body in the water The correct kicking action is that the foot is slightly turned inward and the ankle is naturally relaxed. The upward and downward kicking action starts from the hip joint, and the thigh exerts force, which passes through the whole leg and finally reaches the feet to form a "whip-like" kicking action. Downward pumping has the greatest effect, so it should be carried out with greater strength and faster speed; On the other hand, upward demands are relaxed and natural, as effortless as possible, and the speed is relatively slow.
Starting from the upward movement of the leg, when the thigh drives the calf to move upward from the lower straight leg until the ankle joint, knee joint and hip joint are parallel to the horizontal plane, the thigh stops moving slightly upward and starts to draw water downward. When the thigh begins to pump water downward, due to inertia, the calf and foot continue to move upward at this time, making the knee joint bend to form an angle of about 160 degrees. This makes the calf and the foot reach the highest point, and as the thigh continues to move downward, it drives the calf and the foot to complete the downward movement of water.
When the thigh draws water down to the lowest point and is lifted, the calf and foot still keep an angle with the thigh, continue to draw water down until it is completely straight, and then move up with the thigh to start the second circular action.
Handmade technology
The arm movement of freestyle is the main driving force to push the body forward. It is divided into several stages: entering the water, holding the water, paddling and pushing the water, leaving the water and moving the arms in the air, which are closely connected in paddling.
Question 2: How can I swim freestyle well? (1) Body posture
In freestyle, the body is prone on the water, streamlined, and the muscles of the back and buttocks are maintained properly.
Freestyle sketch
Nervous, keep the head steady while swimming, and the trunk rotates rhythmically around the longitudinal axis of the body by 35 ~ 45.
(2) Leg movement
Although freestyle leg movements have some propulsion, they mainly play a balance role, keep the body stable and coordinate the arms to do powerful paddling. It is required that the legs are naturally close together, the feet are slightly pronated, and the ankles are relaxed. With the hip joint as the axis, the thigh drives the calf and sole, and the legs are whipped alternately. The maximum range of toe movement is about 30~40 cm, and the maximum flexion of knee joint is about 65438+060.
(3) arm movement
Freestyle is an arm movement, which is the main driving force to push the body forward. A cycle is divided into three inseparable stages: entering the water, holding the water, paddling, leaving the water and moving the arm in the air.
1. Entering the water: After the arm moves in the air, the hand will naturally relax and enter the water under control. The entry point of the hand is generally between the longitudinal axis of the body and the extension line of the shoulder joint. When entering the water, the fingers are naturally straight and close together, and the elbow joint is raised to the highest point by the internal rotation of the arm.
Freestyle gesture
The palm of your hand leans outward and downward, so that your fingers touch the water first, then your forearms, and finally your arms are naturally inserted into the water.
2. Holding the water: After the arm enters the water, in the process of active downward insertion, the palm turns from oblique outside to oblique inside and back, and begins to bend the wrist and elbow, and the elbow is higher than the hand, so that it can quickly transition to a better stroke posture. After holding the water, the palm is close to the water surface, the elbow joint is bent to about 150, and the whole arm is ready to paddle like holding a big ball.
3. paddling: paddling is the main stage to exert the maximum propulsion, and its action process can be divided into two parts: pulling water and pushing water. Immediately after the water conservation stage, it enters the water pulling stage. At this time, keep raising the elbow and let the big arm rotate inward. At the same time, continue to bend the elbow, so that the hand can quickly catch up with the body's forward speed, which can make the water movement create a reasonable movement direction and call route. At the same time, it also makes the main muscle groups enter the water pushing action in good working condition. When the water is pulled to the vertical plane of the shoulder, it will enter the water pushing part. At this time, elbow flexion is about 100. The big arm is keeping the posture of internal rotation, driving the small arm and pushing the water back hard. At the same time, make the shoulders move backwards and lengthen the effective stroke route. Pushing water backwards has an acceleration stroke from bending arm to extending arm, and the palm is from the inside up and from the bottom up to the thigh. In the whole paddling process, the trajectory of the hand starts from the shoulder, then reaches the lower abdomen, and finally reaches the thigh, showing an S-shape.
4. Out of the water: At the end of the stroke, the palm turns to the thigh, the little finger is up when coming out of the water, the arm is relaxed, and the elbow is slightly bent. Driven by the upper arm, the elbow is pulled outward, the forearm and hand come out of the water, and the palm turns to the upper back. The water movement must be rapid and non-stop, and at the same time, it should be gentle and relaxed.
5. Move your arm in the air: move your arm in the air immediately after you get out of the water. When moving the arm, the elbow is higher than the hand.
6. Double-arm coordination: There are three crossing positions in freestyle double-arm stroke: front crossing, middle crossing and back crossing. Front crossing means that when one arm enters the water, the other arm has swung forward to the front of the shoulder and formed about 30 degrees with the plane. The front cross helps beginners master freestyle movements and breathing. The middle crossing means that when one arm enters the water, the other arm is in the internal stroke stage, making 90 degrees with the horizontal plane. Back crossing means that when one arm enters the water, the other arm is rowed under the abdomen, and the hand is about 150 with the horizontal plane.
(4) Coordination technology of arms, legs and breathing.
In freestyle, you usually take a breath during the stroke of each arm. Take inhaling to the right as an example: after the right hand enters the water, the nose and mouth begin to exhale slowly. Pull your right arm under your shoulders and turn your head to the right to increase the expiratory volume. At the end of the right arm push, exhale forcefully. When the right arm comes out of the water, open your mouth and inhale until the first half of the arm moves in the air and begins to turn around and restore. Then, until the arm enters the water, there is a short process of holding your breath and turning your face forward and down. When the head is stable, the right arm enters the water, and then the next process of slowly exhaling begins.
The breathing in freestyle is in harmony with the arms and legs. Beginners generally use the method of 6: 2: 1, that is, breathing once, paddling twice and hitting six times. This coordination method is easy to keep balance and master freestyle techniques harmoniously.
How to edit this exercise
(A) leg movements practice
1. Land simulation exercise
(1) Sit and fetch water: Sit by the pool or on the ground, with your hands on your back and your legs straight.
improvisational theatre
The legs are rotated internally so that the toes are opposite, the heels are separated into a figure of eight, the legs are relaxed, and the hips are the axis. > & gt
Question 3: What are the swimming essentials of freestyle and how to swim faster? (It is better to have a video or a link to a big picture) Keep your legs straight when you call back. Also, when your hand enters the water, you must hold your chest out. img35.dangdang/...31.jpg.
img35.dangdang/...32.jpg
qipaox/tupian/20 105/20 105 13833 152 . gif
qipaox/tupian/20 105/20 105 13833 15 1 . gif
Img 1. SouFun /...00.gif
Question 4: How to swim freestyle without getting tired? It's a little easy to cross forward when the two arms cooperate, crossing one arm to paddle and the other arm to stretch forward.
Slow down and reduce the number of kicks, so you won't be too tired.
Actually, I feel very tired when swimming freestyle. One is poor physical fitness, and the other is unskilled technology.
Question 5: How to swim freestyle in order to save effort and look good? When you reach forward, you should turn your head aside. No high-energy breathing is enough. I suggest you watch the video of winning the 20 1 Sun Yang1kloc-0/500m freestyle in Shanghai Swimming World Championships. Watch Sun Yang's legs carefully, especially the final sprint, and listen to the live commentary carefully. It should be helpful. I hope it will be useful to you.
Question 6: How to swim freestyle faster and more labor-saving? improvisational theatre
Wipe your head on the water, keep your neck flat, keep your chin convergent, and breathe Moang.
The whole body should be stiff, the waist and abdomen should be tense, the logs should roll, and the navel should look at both sides.
Put your arms in your sleeves, turn your shoulders into the frame, straighten them close to your body, and pull them soft and push them hard.
The thighs are clamped, the calves are like springs, and the ankles are relaxed.
Action structure and technical points
Freestyle is the fastest swimming posture with reasonable structure, labor saving and small resistance.
I. Action structure and technical points
(1) Body posture
In freestyle, the body is prone on the water and streamlined, the muscles of the back and buttocks maintain proper tension, the head remains stable when swimming, and the trunk rotates rhythmically around the longitudinal axis of the body by 35 ~ 45.
(2) Leg movement
Although freestyle leg movements have some propulsion, they mainly play a balance role, keep the body stable and coordinate the arms to do powerful paddling. It is required that the legs are naturally close together, the feet are slightly pronated, and the ankles are relaxed. With the hip joint as the axis, the thigh drives the calf and sole, and the legs are whipped alternately. The maximum range of toe movement is about 30~40 cm, and the maximum flexion of knee joint is about 65438+060.
(3) arm movement
Freestyle is an arm movement, which is the main driving force to push the body forward. A cycle is divided into three inseparable stages: entering the water, holding the water, paddling, leaving the water and moving the arm in the air.
1. Entering the water: After the arm moves in the air, the hand will naturally relax and enter the water under control. The entry point of the hand is generally between the longitudinal axis of the body and the extension line of the shoulder joint. When entering the water, the fingers naturally straighten and come together, and the elbow joint is raised to the highest point through the internal rotation of the arm, and the palm and hand are inclined outward and downward, so that the fingers touch the water first, then the forearm, and finally the arm naturally enters the water.
2. Holding the water: After the arm enters the water, in the process of active downward insertion, the palm turns from oblique outside to oblique inside and back, and begins to bend the wrist and elbow, and the elbow is higher than the hand, so that it can quickly transition to a better stroke posture. After holding the water, the palm is close to the water surface, the elbow joint is bent to about 150, and the whole arm is ready to paddle like holding a big ball.
3. paddling: paddling is the main stage to exert the maximum propulsion, and its action process can be divided into two parts: pulling water and pushing water. Immediately after the water conservation stage, it enters the water pulling stage. At this time, keep raising the elbow and let the big arm rotate inward. At the same time, continue to bend the elbow, so that the hand can quickly catch up with the body's forward speed, which can make the water movement create a reasonable movement direction and call route. At the same time, it also makes the main muscle groups enter the water pushing action in good working condition. When the water is pulled to the vertical plane of the shoulder, it will enter the water pushing part. At this time, elbow flexion is about 100. The big arm is keeping the posture of internal rotation, driving the small arm and pushing the water back hard. At the same time, make the shoulders move backwards and lengthen the effective stroke route. Pushing the water backwards has an acceleration process from bending the arm to extending the arm, and the palm is from the inside up and from the bottom up to the thigh. In the whole paddling process, the trajectory of the hand starts from the shoulder, then reaches the lower abdomen, and finally reaches the thigh, showing an S-shape.
4. Out of the water: At the end of the stroke, the palm turns to the thigh, the little finger is up when coming out of the water, the arm is relaxed, and the elbow is slightly bent. Driven by the upper arm, the elbow is pulled outward, the forearm and hand come out of the water, and the palm turns to the upper back. The water movement must be rapid and non-stop, and at the same time, it should be gentle and relaxed.
5. Move your arm in the air: move your arm in the air immediately after you get out of the water. When moving the arm, the elbow is higher than the hand.
6. Double-arm coordination: There are three crossing positions in freestyle double-arm stroke: front crossing, middle crossing and back crossing. Front crossing means that when one arm enters the water, the other arm has swung forward to the front of the shoulder and formed about 30 degrees with the plane. The front cross helps beginners master freestyle movements and breathing. The middle crossing means that when one arm enters the water, the other arm is in the internal stroke stage, making 90 degrees with the horizontal plane. Back crossing means that when one arm enters the water, the other arm is rowed under the abdomen, and the hand is about 150 with the horizontal plane.
(4) Coordination technology of arms, legs and breathing.
In freestyle, you usually take a breath during the stroke of each arm. Take inhaling to the right as an example: after the right hand enters the water, the nose and mouth begin to exhale slowly. Pull your right arm under your shoulders and turn your head to the right to increase the expiratory volume. At the end of the right arm push, exhale forcefully. When the right arm comes out of the water, open your mouth and inhale until the first half of the arm moves in the air and begins to turn around and restore. Then, until the arm enters the water, there is a short process of holding your breath and turning your face forward and down. When the head is stable, the right arm enters the water, and then the next process of slowly exhaling begins.
Freestyle breathing is coordinated with arms and legs. Beginners generally use the method of 6: 2: 1, that is, breathing once, paddling twice and kicking six times. This coordination method is easy to keep balance and coordinate the palms. & gt
Question 7: How to swim easily? We don't want to swim fast here, we just want to swim easily and for a long time. I think the following problems need to be solved: 1. To solve a psychological problem, the buoyancy of our bodies is quite large, and we can float on the water with a little external force. The water in a normal person's body accounts for about 70% of the body weight, and with the person's chest, the buoyancy will be greater. The center of gravity of the human body is at the waist, while the floating center is at the chest. When practicing the horizontal drift of kicking the wall, stretch your arms forward as far as possible, so that the center of gravity can be in front. The closer the center of gravity is to the floating center, the better the balance of body drift and the farther it will drift. 2. Breathe fully. This is very important, and it is the first key factor to swim easily. You can see too many wrong postures of freestyle breathing in the swimming pool. The most common one is to look up and breathe, but at the moment of looking up, your body will inevitably lose its horizontal state and the resistance will increase. The best breathing should be a natural process without any upward struggle. Careful understanding, in the process of turning hip to shoulder, the body will be greatly improved and it is not easy to sink. In the process of floating, you should exhale subconsciously, one is to blow out the water in your mouth, and the other is to prepare for full inhalation. The more you inhale, the farther you swim. When the human body is in water, the chest will be under the pressure of water, and it will be more difficult to breathe than on land. Therefore, we must consciously increase the intensity of inhalation before the body can use it. The "crooked mouth and one eye" breathing method often mentioned in the forum should be the highest realm of breathing method. 3. Solve the balance problem. The first point to solve the balance is to draw water. Legs are the easiest parts of the human body to sink. By drawing water, the legs can get enough lift. The second point is to keep your upper body stretched and your arms stretched forward as far as possible. Third, consciously swim downstream. The fourth point is to use a little force on the waist and not to limp. When you exert your strength, you will naturally abdomen. The third detail is like this. When rowing without breathing, bow your head consciously and let your upper body dive underwater. The effect is that the head water level is deeper than the foot water level. Because of the buoyancy of the human chest, when you don't control the downstream, the upper body will naturally float, and you can take advantage of it by taking a breath. When the balance problem is solved, breathing will be much easier. 4. The problem of force. The power of kicking water in the legs must be emitted from the waist and thighs, and then transmitted to the calves and feet. The feeling of whipping out is the fastest in the end. For paddling, carefully understand the feeling of exerting strength with your shoulders, and it is easy to get tired if you rely too much on your arm muscles. There is often a saying on the forum, "Don't grab when paddling", which is very good. To put it bluntly, put your hand out and don't hurry back. Hold the water first, then paddle. Of course, I don't think there is a strict dividing line between these two movements. 5. rhythm problem! This is the second key factor for easy swimming. Two strokes-two strokes should be the best way to swim easily. Draw water on the left, paddle on the left, draw water on the right, paddle on the right. Practice breathing skillfully on both sides as much as possible. When swimming for a long distance, when you are tired, slow down and increase the number of breaths. When you are in good shape, you might as well practice paddling four times and breathing once. Also carefully understand the problem of leg force when breathing and not breathing. Watching the video, there is indeed a process of re-drawing water. If you are not a fish, you will know the happiness of fish. Hehe, don't think about it. Fish must be very happy. I just know.
Question 8: How can freestyle swim faster? ! ! ! ! ! ! ! It's no use talking a lot. In fact, you should keep your body straight, don't clap your legs left and right, let your thighs drive your calves together! Don't pull the water too fast, just like Sun Yang. You can watch him dial water in the video. It took him more than two seconds to paddle the water. Then there is the rhythm! You need to practice this yourself!
Question 9: How to swim freestyle freestyle is the fastest of the four swimming styles, also called "agile swimming" 1. In the process of exercise, we should master the rhythm of paddling, paddling and breathing. 2. Master the standard posture. Remember, in the process of underwater, all forces are the future. A large number of people will feel a little downward when paddling, so they will feel tired when swimming.