1. Starting posture: keep your arms in a certain tension, and naturally straighten forward, parallel to the water and in a straight line.

2. Grab the water: the arm is extended forward, the shoulder joint is slightly rotated inward, the palms of both hands are slightly turned obliquely downwards, the wrists are slightly hooked, and the hands are separated and pressed obliquely downwards.

3, paddling: the two arms are divided into 40-45 degrees, and the wrist begins to bend. At this time, the arms and hands gradually take the initiative to paddle sideways, down and back. When paddling, the flexion angle of forearm and upper arm is constantly changing. In general, the joints of elite athletes bend at an angle close to 90 degrees in the main stage of paddling. Because this angle can exert the greatest strength, at the same time, it can make good use of the large muscle groups in the chest and back. When the elbow joint angle of athletes with lower level is larger,

When the arm is rowed to an angle of 120 degrees, it is necessary to continuously transition to the inward stop action. When you stop paddling, the route of your hand should not be below your shoulders, but below your shoulders. In order to make full use of all the forward forces to improve the speed, athletes should use more strength to do the paddling action when entering the paddling position in order to obtain the maximum forward speed. Therefore, it is reasonable for athletes to raise their body position when paddling.

4. Closing the hand: Closing the hand is a continuation of the paddling stage, and the closing process can also generate greater forward force and upward force. Place your arms inward and upward on the front and bottom of your head. At this time, your arms and elbows move almost simultaneously. When you stop, don't slow down the stroke, but finish it actively at a faster speed. Don't emphasize the inward pinching of the elbow when stopping.

This will weaken the motivation of paddling, and at the same time avoid the long paddling route. The hand-closing action should be conducive to the rapid forward hand-reaching action without affecting the coordination of arm and leg movements. When the hands are folded to the front and bottom of the head, the palms of both hands are turned inward from the back, and it is advisable that the big arms do not exceed the extension lines of the two shoulders. In the whole process of closing the door, hand movements should be active, fast and smooth. At the end of closure, the elbow joint is lower than the hand, and the arm and forearm are at an acute angle.

5. Arm extension: As can be seen from the action, the arm extension action is completed by straightening the elbow joint and shoulder joint. The palm gradually turns from upward to downward, and stretches forward at the same time. Fast arm extension is one of the characteristics of modern breaststroke technology, which closely cooperates with leg movements, so the shoulders should move forward while extending the arms. Many athletes press their heads forward almost at the same time.

However, it must be noted that the forward arm movement cannot be stopped. Anyway. The movement route of the whole arm movement is elliptical, whether looking down or looking up. Side view is a coherent, powerful and fast process from shallow to deep and then from bottom to top.