First, how to quickly master the action method of butterfly stroke
1. essentials of breaststroke leg movements:
Leg retraction: Bend your knees to retract your legs, keep your heels close to your hips, and slowly retract your legs behind your thighs to reduce resistance. At the end of leg retraction, knees are shoulder width apart, calves are perpendicular to the water, and soles of feet are close to the water.
Formula: Slowly retract your legs while retracting them.
Turn your feet: the distance between your feet is greater than the distance between your knees, which is about 10 cm. Feet valgus, toes outward, feet facing the sky, calves and feet aligned with the water, like the English letter "W".
Formula: Turn your feet outward and aim at the water.
Kicking water: actually, it is the process of leg straightening (knee widening and stretching). The waist, abdomen and thighs exert force at the same time, and the calf and the inner side of the foot push the water at the same time, first outward, backward and downward, then inward and upward, just like drawing a semicircle. Pushing water outward and clamping water inward are continuous, that is, pushing belt and entrainment. After pedaling, the legs are straight together, the feet are turned inward, and the toes are opposite. Don't push too hard, accelerate from slow to fast. When the legs are almost straight and close together, the pedal speed is the fastest.
The essentials and formula diagram of butterfly stroke
Formula: pedal backwards in an arc to receive water.
Stop: there is a short slide after the legs are together and straight (1-2 seconds).
Formula: Straighten and float together for a while.
2. Breaststroke hand movements essentials:
Outrigger: Stretch your hands forward and tilt your palms at about 45 degrees (little finger up). Pull your hands outwards and backwards at the same time, and then bend your arms backwards and downwards.
Internal stroke: the palm is turned inward from the outside, and the hand drives the forearm to accelerate the internal stroke. Hands cling to the chest from bottom to top (hands are high and elbows are low, elbows are under the shoulders) and extend forward.
Stretch forward (arm stretch): stretch your hand forward (elbow straight)
Pull outward to relax, pull inward to accelerate hard, and pull forward to be positive.
Second, the butterfly formula that beginners must remember
1. breaststroke kicks like frogs, pushing backwards and sliding forward. Put your legs and feet together with your hips, and your knees are shoulder width apart. Slowly retract your legs while retracting them, and turn your toes to both sides. Push the water back hard and float with your feet together for a while.
2. Pay attention to the coordination of breaststroke, and breathe properly on legs and arms. Pull your arms and relax your legs and retract your legs at the same time. Push your legs forward and slide your arms and legs straight for a while. Slowly raise your head, slide your hands and exhale slowly.
3. Pull your arms at the same time, and look up and inhale tightly. Put your legs together, turn your ankles to catch water and exhale through your nose. Put your hands together, slowly retract your legs, and stretch your arms forward before kicking.
4. Slowly retract your legs while retracting them. Turn your feet outwards and aim at the water. Kick your nails backwards in an arc, and keep your legs straight and float for a while.
5. Row your legs still, put your hands together, stretch your arms first and then kick your legs, and straighten your hands and feet for a while.
Third, it is suitable for beginners to master butterfly skills.
Step one: relax.
Relaxation in swimming is not real relaxation, but actually moderate tension. Relax. What's the tension? Let's first understand what moderate tension is. Normal standing, sitting and walking have a certain amount of force, and this force is moderate tension.
Relaxation in swimming is to minimize exertion under the premise of moderate tension or moderate exertion. So how to determine this degree? To understand this degree, we must first know how to exert our strength. There are two kinds of human power, one is static. This force will not change shape; The other is motivation. This force will cause changes in the body. For example, weightlifters use strength in the process of lifting barbells, while using static force to maintain the posture of lifting barbells; And the weight of the barbell is the degree of exertion. So this degree is the minimum force to maintain a certain body posture.
Step 2: Hold your breath and exhale.
Mortals only know how to hold their breath hard, all their strength is spent on their faces, and their meticulous strength is also on their faces, so their movements will be deformed. So the first step is to train to hold your breath in shallow water, and gradually spit it out every time you can't hold it.
Be sure to start slowly, keep trying different exhalation rates and relax at the same time. You can also try to open your eyes underwater, preferably with goggles. People worry easily in the dark. The function of this pace is to get familiar with the underwater situation and eliminate the feeling of impatience and haste.
Step 3: Stand in the water.
Because of the buoyancy of water, it is impossible for people to stand stably in water like on land, and they will certainly trip. Don't panic at this time, this is a process that must be experienced when entering the water. Calm down after entering the water, don't make a fuss.
Beginners can take a floating board or swimming ring, push the pool wall, bury their heads in the water, stretch their arms forward and slide straight forward. If you want to stand up, immediately put your legs together and hold your body tight. Because people's legs are dense and their bodies are naturally vertical, they can stretch their legs down and stand at the bottom of the pool. This training is to further find the sense of tranquility in the water.
Step 4: Slide
Learning to hold your breath and stand in the water can not only help you set up equipment deployment, but also train to slide. Posture is the same as standing in the water. Put your hands above your head and push the pool wall hard. Be sure to stand up straight, bury your head in the water and slide forward.
The longer the body does not do any exercise, the farther the interval, the better. The goal is to find the feeling of moving forward in the water. Once you have mastered the above three steps, you can start training your movements.
Step 5: Practice anatomical movements first.
Most people only walk with their legs and seldom do anything else with their legs. Compared with legs, hands are more versatile. Because it will be easier to exercise by hand, start leg training first. In order to prolong the training time, you can put your head on the water with auxiliary equipment.
I won't talk about the detailed action. There are many ways to get an accurate posture. But at the beginning, the movements must be done one by one, and continuous movements are forbidden. Every time the action is completed, it will be associated with the sliding posture.
Keep practicing. There must be a gap when you slide forward until you stop sliding forward. Generally speaking, a breaststroke leg can slide more than 5 meters.
4. What should I pay attention to when swimming for the first time?
1. Avoid swimming before and after meals.
Swimming on an empty stomach will affect appetite and digestive function, and there will be accidents such as dizziness and fatigue during swimming. Swimming with a full stomach will also affect the digestive function, and it will also cause stomach cramps and even vomiting and abdominal pain.
2. Avoid swimming after strenuous exercise
Swimming immediately after strenuous exercise will increase the burden on the heart; A sudden drop in body temperature will weaken resistance and cause colds, pharyngitis and so on.
3. Avoid swimming during menstruation
Swimming during menstruation, germs easily enter the uterus, fallopian tubes and other places, causing infection, leading to irregular menstruation, excessive menstruation and prolonged menstruation.
4. Avoid swimming in unfamiliar waters
When swimming in natural waters, don't jump into the water. Under complicated circumstances, it is not advisable to swim around the water surface and underwater to avoid accidents.
5. Avoid swimming in the sun for a long time.
Prolonged exposure can lead to sunburn or acute dermatitis, also known as sunburn. In order to prevent sunburn, it is best to use an umbrella to shade the sun after landing, or rest in a cool place, or use a bath towel to protect the skin, or apply sunscreen to exposed parts of the body.
6. Avoid swimming without warm-up activities.
The water temperature is usually lower than the body temperature. Therefore, warm-up activities must be done before entering the water, otherwise it will easily lead to physical discomfort.