Key points of breaststroke
Arm movement:
1. External stroke: Stretch your hands forward and tilt your palms at about 45 degrees (the little finger is up). Pull your hands outwards and backwards at the same time, and then bend your arms backwards and downwards.
2. Internal stroke: the palm is turned inward from the outside, and the hand is small.
The arm is accelerated to pull inward, and the hands are put together in the chest from bottom to top (hands are high, elbows are low, elbows are under the shoulders) and stretched forward.
3. Stretch forward: stretch your hands forward (elbows straight).
Leg movement:
1. Leg retraction: Bend your knees to retract your legs, keep your heels close to your hips, and hide your calves behind your thighs to slowly retract your legs, which can reduce resistance. At the end of leg retraction, knees are shoulder width apart, calves are perpendicular to the water, and feet are close to the water.
2. Turn your feet: the distance between your feet is greater than the distance between your knees. Feet valgus, toes outward, feet up, calves and feet facing the water, like English letters? W? .
3. Squeezing water: In fact, it is the process of straightening the legs (bending the hips and extending the knees). The waist, abdomen and thighs exert force at the same time, and the calf and the inner side of the foot push water at the same time, first outward, backward and downward, then inward and upward, just like drawing a semicircle.
4. The outward water pushing and inward water clamping are continuous, that is, the belt clamp is pushed continuously. 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. The pedal speed is the fastest when the legs are almost straight and close together.
5. Stop: Slide for a short time (1-2 seconds) after the legs are together and straight.
The complete coordinated action of breaststroke: raise your head and breathe when you stroke outside, lower your head and hold your breath when you stroke inside, and kick your leg and exhale when you reach forward.
Decomposition of Breathing Skills in Breaststroke
Step 1: Prepare posture.
You can choose to jump by the pool, or you can choose to jump on the high platform (professional trainer is recommended), or you can stand by the pool with your hands straight together, take a deep breath through your nose and mouth, jump with your feet, slide into the water, slowly spit out the air in your mouth, and adjust your body to be parallel to the water.
2. Pull it out for water.
Pull out the water with your hands and exhale slowly in your mouth. Your feet must be straight, not bent. This is a common mistake made by beginners. I don't know, while bending, it greatly increases the water resistance, reduces the running pattern and slows down the sliding speed.
Don't row in it.
Close your hands and feet at the same time Your upper body is in a higher position because of the support of water. Raise your head, open your mouth, take a deep breath through your nose and dive into the water again.
Tip: Don't retract your legs too early, slow down your taxiing speed, and retract your legs immediately when you stop.
Step 4: Stretch your arms forward
Continue to exhale slowly, and when your arms are almost halfway forward, kick your feet in the direction of pedaling.
Tip: Don't stretch your hand too slowly, and miss the best time to kick the water, which will affect the forward speed.
Step 5: Continue to slide.
Stretch your arms forward as far as possible, tighten your shoulders and even your feet, try to form a good flow pattern, reduce resistance, exhale slowly, and slide naturally 1 to 2 seconds.
6. You can watch the dynamic picture below during the whole ventilation process, and you will have a more sensory understanding.
Precautions for swimming
1, avoid swimming without warm-up activities: the water temperature is usually lower than the body temperature, so you must do warm-up activities before entering the water, otherwise it will easily lead to physical discomfort.
2, 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 when 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.
3. Avoid eating immediately after swimming: You should take a break before eating after swimming, otherwise it will suddenly increase the burden on the gastrointestinal tract, which will easily lead to gastrointestinal diseases after a long time.
4, avoid drinking and swimming: after drinking and swimming, a large amount of glucose stored in the body will cause hypoglycemia. In addition, alcohol can inhibit the normal physiological function of the liver and hinder the transformation and storage of glucose in the body, thus causing accidents.
5, 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.
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