I. Straighten both legs, feet on the ground, do the practice of closing the legs, turning, stirrups and clamps, when practicing, both eyes should focus on the movement of the legs.

Second, close the legs, turn, stirrup clip action, pay attention to the process of the action route. Slowly collect the leg, collect the side points, turn the foot to be full, the practice should pay attention to the rhythm of slow collection, fast stirrup, and straighten the leg.

Three, with the tiger's mouth to hold the trainer's two feet on the inside of the palm, to assist in doing the collection.

Four, the water to help the board to do collection, flip, stirrups clamping leg exercises.

V. Inhale and lean forward, hand straight paddling exercises, pay special attention to paddling arm and the rhythm of the breath with.

Sixth, when the arms side down row to the shoulder width, began to exhale at the same time ready to head up.

Seven, the end of paddling head has been lifted out of the water open mouth inhalation (this moment the air inside the chest need to have all the force to spit out), the two hands in the palms under the jaw diagonally opposite, followed by the action of the fifth step.

Expanded

Breaststroke learning three actions:

1, air change

Water air change remember one thing: as long as the head is in the water, slow exhalation, inhalation at the surface. Use your mouth to exhale slowly, then raise your head and open your mouth wide to inhale quickly.

Exhale through your nose and mouth, but inhale only through your mouth.

Exercise method: after practicing on the shore, switch to practice in the water.

2, stirrups

Generally we learn the order of action is: close the leg, turn the foot, stirrups clamping the leg.

Beginners practice to reduce the action: first keep the state of turning over the foot, to close the leg, stirrups and clip the leg of the repeated action practice. After forming the muscle memory of turning the foot, you can straighten the foot again when you clamp the leg.

Exercise method: shore practice and then switch to water practice.

3, paddling

Beginners just need to remember: both hands in front of the chest constantly drawing small circles, in front of the chest when the two hands into the appearance of bowing to the Buddha, paddling two elbows close to the torso, forward reach when the palms together or down, buried to the ear to the big arm.

Exercise method: practice on the shore first, then combine with breathing movements, bury your head and exhale when you reach out your hands, and raise your head when you paddle.

Note the timing of the head up: manual head up (start head up as soon as you start paddling).

Follow the exercise sequence of "Breathing - Stirring - Paddling".

Baidu Encyclopedia - Breaststroke