In breaststroke, the body is not fixed in one position, but constantly changes with the movement of hands and legs. At the end of an action cycle, the body should spread out its chest, slightly tuck in its abdomen, slightly tuck in its waist, put its legs together, keep its arms as straight as possible, slightly tighten its neck, put its head between its arms, and keep its eyes on the front and below. The whole body should fluctuate up and down with the horizontal axis of the body as the axis.
2. Breaststroke Leg Technique
The leg movement of breaststroke is one of the main driving forces to push the body forward. Its main movement links can be divided into four stages: leg contraction, foot rotation, pedaling and sliding. These links are closely connected and are complete movements.
1. Close your legs.
When you start to retract your legs, your legs naturally droop with the inhalation action, and at the same time, your knees naturally gradually separate and your calves are retracted forward. When recovering, the feet are relaxed, the heels are close to the hips, and they are separated while retracting. When retracting the leg, the strength should be small, and when retracting the leg and calf, it should be retracted within the projected cross section of the thigh to reduce the resistance when retracting the leg.
After the calf is adducted, the thigh and trunk form an angle of about 120- 140 degrees, and the inside of the knee is as wide as the hip joint. The included angle between the thigh and the calf is about 40-45, and the calf should be kept in a vertical posture as far as possible, so as to prepare for kicking.
Flip your feet
At the end of the leg retraction, the foot is still close to the hip. At this time, the knee joint is buckled inside and the feet are everted at the same time, so that the feet and the inner side of the calf are aligned with the kicking direction, which can increase the water surface and make positive preparations for the thigh to exert greater strength.
Shrinking legs, turning feet and kicking water are a continuous and complete action process. The correct turn of the foot begins before the leg is retracted and is completed when kicking the water. If you turn your feet and stop your hind legs a little, it will destroy the consistency of your movements and increase your resistance.
Step 3: Push the water.
Push the water by the thigh, first extend the hip joint, then push the water backwards, and then extend the knee joint and ankle joint.
The action of kicking water and clamping water is a continuous and complete action, only kicking water first and then clamping water. In fact, in the movement of turning feet, the knees are inward and the feet are outward, which has fixed the only direction of kicking water.
The effect of kicking and catching water depends not only on the movement route and direction of leg joints, but also on the size of water area when kicking and catching water. The most important thing is the change of the speed and intensity of kicking and clamping water. The speed of pedaling and water clamping is from slow to fast, and the strength is from small to large.
slide
After pedaling, the feet are at the lowest point of the horizontal plane, which means that the body slides forward with the help of pedaling force, the waist is pressed down, and the feet are close to the water, ready for the next turn.
3. Breaststroke arm technique
The stroke arm of breaststroke can produce great impetus. Mastering reasonable arm stroke technique and coordinating with leg and breathing movements can effectively improve swimming speed. Its main movements can be divided into several stages: starting posture, sliding down (also called "holding water" or "grabbing water"), paddling, crossing hands and reaching forward. These stages are also closely linked and complete actions.
1. At the end of the kick in the starting position, keep your arms tense, naturally straighten forward and parallel to the water surface, palms down, fingers naturally close together, and your body is in a straight line, forming a better streamline. Slide down from the starting position (catch the water), stretch your arms forward and move your center of gravity forward. At the same time, the shoulder joint is slightly rotated inward, the palms of both hands are slightly turned downward, the wrist is slightly flexed, and the hands are separated to tilt the water pressure downward. When the palms and forearms feel pressure, they start paddling. On the one hand, catching water can create favorable conditions for paddling, on the other hand, it can also make the body float forward. The speed of catching water varies according to individual level. People with high water levels catch water quickly, and vice versa.
2. paddling when the hands are doing the water-receiving action and the arms are divided into an angle of about 40-45 degrees, the wrist begins to bend gradually. At this time, the arms and hands gradually and actively do arm flexion paddling to the side, below and behind. When paddling, the hand movements should be divided into two parts. The first part: the hand moves outward-downward-backward, and the water flows from the thumb to the little finger. The second part: the hand moves inward-downward-backward, and the water flows from the little finger to the thumb. When paddling, the bending angle of forearm and upper arm is constantly changing, and the standard is to exert the best strength. The elbow joint is higher than the hand during the whole stroke. The route of hand movement should not go to the back of the shoulder, but to the front of the shoulder. Its speed is from slow to fast, and it should reach the fastest speed when stopping.
3. Closing hands is a continuation of the paddling stage. When the hands are closed, the movement direction of the hands is inward, upward and forward. The closed breaststroke arm posture is roughly 45 degrees. Due to the external rotation of the forearm, the palm gradually turns inward. The hand-closing action should be conducive to the rapid forward hand-reaching action, and the elbow joint should be consciously clamped inward. When the hand is retracted to the front and lower part of the head, the palms of both hands are turned inward-upward from the back, so that the big arm does not exceed the extension line outside the shoulder. Hands should be active, fast and smooth during the whole closing action. At the end of closing, the elbow joint should be lower than the hand, and the angle between the big arm and the small arm should be less than 90 degrees.
4. Stretching the arm forward is accomplished by straightening the elbow joint and shoulder joint. The palms gradually turn inward from the beginning, extend forward together, and then turn down gradually before the end. The action route of the whole arm of breaststroke is oval from above or overlooking, which is a coherent and complete process, with strength from small to large and speed from slow to fast.
Four. Breathing pattern
1. When practicing breaststroke in complete harmony, the position of the human body, especially the head, in the water before the arm starts to move is of great significance to beginners. At this time (sliding), if the body is put high and the mouth is close to the water surface, the practitioner's mouth can easily emerge from the water surface when breathing is completed, and a relatively long time can be obtained on the water surface to complete the inhalation process. This will have a certain psychological stability for beginners and help to complete the inhalation process. On the other hand, if the body position is relatively low at this time, the time for the mouth to surface will be longer, so the time for the mouth to stay on the water will be reduced accordingly. This will have a negative impact on beginners' psychology from the beginning of inhalation.
2. In the early stage of complete breaststroke teaching, it was emphasized that "the frequency is slow, the swimming speed is low, the stroke is small, and the gliding and gliding movements are obvious." According to relevant data, the specific gravity of human body is about 0.96 ~ 0.99 when inhaling deeply in water, and increases to 1.02 ~ 1.05 when exhaling. Therefore, holding your breath during gliding is beneficial to the body's floating, while exhaling during gliding may cause the body to sink, which is not conducive to the completion of inhalation.
3. For beginners, under normal circumstances, due to the limited time to learn swimming, or poor physical coordination and other reasons, sometimes in teaching, beginners have a complete breaststroke coordination exercise in order to catch up with the progress in the case of unskilled leg movements. At this time, because the effect of the beginner's breaststroke pedal is not ideal, the position of the body in the water is easier to be low when sliding, and it will be more difficult to inhale. To sum up, when the practitioner completes breathing coordination, the position of his body in the water will directly affect his psychology and breathing quality. At the same time, we should pay full attention to this point in the practice of breaststroke breathing coordination.
In breaststroke breathing teaching, we should focus on the following aspects around the key issue of the relative position of the body in the water during gliding:
1, master the correct breathing method. Before the complete breaststroke coordination exercise, you must master the correct breathing method skillfully in order to complete the inhalation process in a short time. The method is: exhale from small to large, and gradually increase the expiratory volume (exhale through the nose and mouth at the same time). As soon as the mouth comes out of the water, spit it out hard. Inhale quickly and deeply through your mouth, and don't pause between breathing and inhaling.
2. Adjust the position of the body in the water. Use two or more leg movements combined with one arm movement and one breath to practice. It mainly uses two or more leg movements to adjust the problem of low body position in water after pedaling, so that beginners can master breathing methods as soon as possible to reduce psychological pressure, and then carry out correct coordination exercises of one breath, one arm and one leg movements.
3, hold your breath and slide, spit and suck. In the complete breathing coordination exercise, the practitioner is required to hold his breath and slide, and begin to exhale when sliding down, and gradually increase the expiratory volume. As soon as the mouth comes out of the water, he will immediately spit out the air vigorously and keep breathing in the air quickly and deeply through his mouth. In practice, we don't emphasize the method of early inhalation or late inhalation, but emphasize "spit it out and suck it up."
Key points of verb (abbreviation of verb) turning technology
According to the rules of the competition, when the breaststroke turns, both hands should touch the wall at the same time on the water, on the water or underwater, and the first two shoulders should be parallel to the water. At the same time, it is restricted that athletes can only do arm and leg diving once in the water after turning around. Because of the strict rules, the breaststroke turns slightly slower than other strokes. The rotation method usually only uses the head-up inhalation rotation method.
Taking the left turn as an example, the technique of breaststroke turn is briefly introduced as follows:
1. Touching the wall: At the end of the last kick, the athlete swims close to the wall of the pool without slowing down, stretching his arms forward with his right hand up and his left hand down. The distance between his hands is about 15 cm, and his fingers touch the wall of the pool obliquely to the left.
2. Turn around: After touching the wall, press the pool wall with the whole palm, bend your elbows and knees with inertia, and at the same time, rotate your body to the left along the longitudinal axis, raise your head and inhale. The left hand leaves the pool wall, and the body rotates to the left in the water, and gradually stretches forward to the left. When the body turns to one side of the pool wall, the head is thrown forward and lowered into the water. Push your right arm away from the pool wall and swing your arm from the air. At the same time, lift your hips so that your feet touch your arms, your hands extend forward through your chin, and your legs are bent to kick the wall.
3. Kick off the wall of the pool: stick the soles of your feet about 40 cm below the water surface, straighten your arms forward, put your head between them, and then kick off the wall of the pool hard.
4. Sliding and diving: After kicking the wall, the body slides in a streamlined way. When the speed slows down to the normal swimming speed, both hands begin to stroke their arms to both sides of their thighs for a short time. When the taxi speed is a little slower, they start to shrink their legs and stretch forward, close to their abdomen, chest and chin. When the arm straightens the sucker, they kick and slide, and when the arm begins to stroke for the second time, their heads are above the water.
How to swim fast in breaststroke mainly depends on the coordination of all movements, the strength of kicking, the outward turning of feet and the maximum contact with water. In fact, breaststroke itself is not very fast, as long as you master its technical action foundation skillfully.
What are the methods and skills to swim fast in breaststroke? 1 First, kick back quickly and forcefully, and the soles of your feet must be perpendicular to your ankles;
2, holding water with both arms should also be fast;
3, every movement should be standardized and fast. At first, breathing will definitely not keep up, but as long as you keep practicing, keep up with breathing and coordinate your movements, your speed will naturally increase a lot.
How to swim fast breaststroke breaststroke stipulates that after entering the water, there must be a big stroke, that is, after the whole body enters the water (at this time, the body is in a straight line, the hand is in front of the head), and then the hand strokes once. Be careful that your feet can't move. If you move, it's a foul. After rowing, the body is still underwater, and then you can row with your hands and feet (that is, the general breaststroke action);
But it should be noted that when you finish rowing and kicking once, your head must be above the water, otherwise it is a foul. This is entering the water.
Then, the action of kicking can be summarized in five words: receiving, turning, kicking, clamping and drifting. Explain one by one:
1), collection, that is, leg recovery, thighs drive calves, calves drive soles, and thighs can move closer to the lower part of the body.
2), turn around, when your legs are close together, because your legs are naturally close together, you should turn it over and push the water. At this point, first turn the sole outward, and then turn the calf outward. One thing to note is that the thighs should not be separated, and the knees should not be separated in the future (why, let's talk about it later).
3), pedal, which can be said why the thighs are not separated. If the thighs are separated, then the thighs don't do any water sports when pedaling, and the thighs basically don't do any sports. If there is no separation, then the thigh pedal will make the kick more dynamic. Let's talk about the thigh before kicking. At this time, the sole of the foot is open (the contact area with water is large), and then kicked to both sides (the left leg is the left back and the right leg is the right back).
4), clamp, when the legs are straight, the feet are clamped with water, which is the main strength of the thighs, and water can also provide power.
5), drift, after the clip, you have to drift. Of course, if you want high frequency, you still have to drift. Don't pause these actions, they must be coherent to be effective.
In fact, the palm of breaststroke enters the water like this: the thumb naturally crosses, the four fingers naturally come together, the front ends of the two index fingers want to touch, and the palms are slightly close together, making the palms bow. When entering the water, the hand is straight, and then the foot is floating, which means that the hand is straight and the body is straight when the foot is floating. Then paddle, palms together, palms outward, and then wrist outward. At the same time, the shoulder drives the arm to paddle outward. Be careful, don't row too much. When the arms are about 70 degrees, when you turn around, your hands will bend upwards, and your palms will paddle downwards to push the water behind you. The last two arms will be in a straight line, and the forearm will be at 90 degrees to the body. Then the palms will be close to the center line of the body, and the palms will drive the arms together and then be coherent. When you swim to a certain extent, you can put your palm out of the water when you stretch your arm, so the resistance will be smaller. One more thing, when the front arm is at 90 degrees to the body, the palm strokes backwards. This time, work harder and lift your body, that is, breathe.
How can breaststroke swim fast? The breaststroke is named after the frog, so when swimming, you can imagine the frog's swimming style. First, your legs should be strong, and you should hold the water first and then kick it. The purpose of inducing water is to change the flow direction of water, let the water gather between the legs for a while, and then push it forward with the help of thrust. Beginners tend to associate the action of holding water with the action of kicking water, resulting in less water accumulation and insufficient thrust. When you hold water, you should obviously feel the water hitting your hips. After water is caught, straighten your feet as much as possible to reduce resistance. Step 2 When pedaling, put your head between your arms, at the same time, your arms are straight forward, your palms are opposite or parallel, your palms are down, and your fingers are pointing forward. Small frogs that swim slowly tend to raise their heads when they move forward, resulting in increased resistance. The correct way is to put your arm on your ear when moving forward, not on your cheek. If you don't stick it to your ear, it proves that your head is raised. In the third step, when sliding forward, keep your body straight, and use a little force at your waist to float below your hips, otherwise your swimming posture will tilt. When you push the water, the direction of the force is behind you, not below or below. When you push the water, at the moment when your body moves forward, if you feel your head pushing up, then your swimming style is wrong. Step 4: Adjust your posture, try to swim gently, and then slide to see how far you have slipped. This is the effective distance of a breaststroke movement, and then in actual combat, you should speed up the frequency of each movement appropriately. But not too fast, just move on to the next action at the end of the slide. Otherwise there will be an emergency.
Ask the breaststroke master what skills can make breaststroke swim faster and farther, convert all the energy used into kinetic energy, get the maximum propulsion in the balanced streamline, and then you can swim farther and faster at a time.
If you have enough energy, you can swim like a fish without stopping.
Is there any skill in breaststroke? The technical links of breaststroke are divided into: 1. Body posture of breaststroke; 2. Breaststroke leg technique; 3. The arm technique of breaststroke; 4. Coordination technology of breaststroke.
1. Body posture of breaststroke
In breaststroke, the body is not fixed in one position, but constantly changes with the movement of hands and legs. At the end of an action cycle, the body should spread out its chest, slightly tuck in its abdomen, slightly tuck in its waist, put its legs together, keep its arms as straight as possible, slightly tighten its neck, put its head between its arms, and keep its eyes on the front and below. The whole body should fluctuate up and down with the horizontal axis of the body as the axis.
2. Breaststroke Leg Technique
The leg movement of breaststroke is one of the main driving forces to push the body forward. Its main movement links can be divided into four stages: retracting legs, turning, pedaling and sliding. These links are closely connected and are complete movements.
1. Close your legs.
Leg retraction is to create a favorable position for turning feet and kicking water, at the same time, it is necessary to reduce resistance and consider the needs of hand-leg coordination factors. When you start to shrink your legs, your legs will naturally droop with inhalation. At the same time, your knees naturally gradually separate and your calves move forward. When recovering, relax your feet, keep your heels close to your hips, and separate them while retracting. The calf adduction is weak, and the calf and calf should be adducted within the projected cross section of the thigh to reduce the resistance during adduction.
After the calf is adducted, the thigh forms an angle of about 120- 140 degrees in the trunk, and the inner sides of both knees are about the same width as the hip joint. The angle between the thigh and the calf is about 40-45, and the calf is vertical as far as possible, which can make favorable preparations for kicking the foot.
Flip your feet
In breaststroke leg technique, the flip of the foot is very important, which directly affects the kicking effect. At the end of the leg retraction, the angle is still close to the hip. At this time, the knee joint is buckled inward, and the feet are turned outward at the same time, so that the inner sides of the feet and calves are aligned with the pedaling direction, so that the water surface can be increased at the same time, and the thighs can exert greater strength and make positive preparations.
Shrinking legs, turning feet and kicking water are a continuous and complete action process. The correct anti-foot action begins before the leg is retracted and is completed when kicking the water. If you turn your feet and stop your hind legs a little, it will destroy the consistency of your movements and increase your resistance.
Step 3: Push the water.
The effect of breaststroke leg movements depends entirely on the correctness of kicking and hugging techniques. Push the water from the thigh, first extend the hip joint, so that the calf is as vertical as possible to the favorable part of the water, then push the water backwards, and then extend the knee joint and ankle joint.
The action of kicking and catching water is actually a continuous and complete action, only kicking and catching water first. In fact, in the movement of turning feet, the knees are inward and the feet are outward, which has fixed the only direction of kicking water.
The effect of kicking and holding water depends not only on the movement route and direction of leg joints, but also on the size of water area. The most important thing is the change of the speed and intensity of kicking and clamping water. The speed of pedaling and water clamping is from slow to fast, and the strength is from small to large.
slide
After pedaling, the feet are at the lowest point of the horizontal plane, which means that the body slides forward with the help of pedaling force, the waist is pressed down, and the feet are close to the water, ready for the next turn.
3. Breaststroke arm technique
The stroke arm of breaststroke can produce great impetus. Mastering reasonable arm stroke technique and coordinating with leg and breathing movements can effectively improve swimming speed. Its main movements can be divided into several stages: starting posture, sliding down (also called "holding water" or "grabbing water"), paddling, crossing hands and reaching forward. These stages are also closely linked and complete actions.
1. At the end of kicking in the starting position, keep your arms at a certain tension, naturally straighten forward, parallel to the water surface, palms down, and fingers naturally close together, so that your body can form a straight line and form a better streamline. Slide down from the starting position (catch the water), stretch your arms forward and move your center of gravity forward. At the same time, the shoulder joint is slightly rotated inward, the palms of both hands are slightly turned downward, the wrist is slightly flexed, and the hands are separated to tilt the water pressure downward. When the palms and forearms feel pressure, they start paddling. On the one hand, catching water can create favorable conditions for paddling, on the other hand, it can also make the body float forward. The speed of catching water varies according to individual level. People with high water levels catch water quickly, and vice versa.
2. paddling when the hands do a good job of catching water and make the score at an angle of about 40-45 degrees, the wrist begins to bend gradually. At this time, the arms and hands are gradually and actively paddling sideways, downwards and backwards. When paddling, the hand movements should be divided into two parts. The first part: the hand moves outward-downward-backward, and the water flows from the thumb to the little finger. The second part: the hand moves inward-downward-backward, and the water flows from the little finger to the thumb. When paddling, the bending angle of forearm and upper arm is constantly changing, and its standard is to exert the best strength. The elbow joint is higher than the hand during the whole stroke. The route of hand movement should not go to the back of the shoulder, but to the front of the shoulder. Its speed is from slow to fast, and it should reach the fastest speed when stopping.
3. Closing hands is a continuation of the paddling stage. When you close your hand, the direction of action is inward, upward and forward. The angle of attack of hand breaststroke arm posture is about 45 degrees. Due to the external rotation of the forearm, the palm gradually turns inward. The hand-closing action should be conducive to the rapid forward hand-reaching action, and the elbow joint should be consciously clamped inward. When the hand retracts to the front and lower part of the head, the palms of both hands turn from the back to the upper position, so that the arm does not exceed the extension line outside the shoulder. Hands should be active, fast and smooth during the whole closing action. At the end of closing, the elbow joint should be lower than the hand, and the angle between the big arm and the small arm should be less than 90 degrees. 4. Stretching the arm forward is accomplished by straightening the elbow joint and shoulder joint. The palms gradually turn inward from the beginning, extend forward together, and gradually turn downward before the end. The action route of the whole arm of breaststroke is oval from above or overlooking, which is a coherent and complete process, with strength from small to large and speed from slow to fast.
Four. Breathing pattern
1. When practicing breaststroke in complete harmony, the position of the human body, especially the head, in the water before the arm starts to move is of great significance to beginners. At this time (sliding), if the body is put high and the mouth is close to the water surface, the practitioner's mouth can easily emerge from the water surface when breathing is completed, and a relatively long time can be obtained on the water surface to complete the inhalation process. This will have a certain psychological stability for beginners and help to complete the inhalation process. On the other hand, if the body position is relatively low at this time, the time for the mouth to surface will be longer, so the time for the mouth to stay on the water will be reduced accordingly. This will have a negative impact on beginners' psychology from the beginning of inhalation.
2. In the early stage of complete breaststroke teaching, it was emphasized that "the frequency is slow, the swimming speed is low, the stroke is small, and the gliding and gliding movements are obvious." According to relevant data, the specific gravity of human body is about 0.96 ~ 0.99 when inhaling deeply in water, and increases to 1.02 ~ 1.05 when exhaling. Therefore, holding your breath during gliding is beneficial to the body's floating, while exhaling during gliding may cause the body to sink, which is not conducive to the completion of inhalation.
3. For beginners, under normal circumstances, due to the limited time to learn swimming, or poor physical coordination and other reasons, sometimes in teaching, beginners have a complete breaststroke coordination exercise in order to catch up with the progress in the case of unskilled leg movements. At this time, because the effect of the beginner's breaststroke pedal is not ideal, the position of the body in the water is easier to be low when sliding, and it will be more difficult to inhale. To sum up, when the practitioner completes breathing coordination, the position of his body in the water will directly affect his psychology and breathing quality. At the same time, we should pay full attention to this point in the practice of breaststroke breathing coordination. The author believes that in breaststroke breathing teaching, around the key issue of the relative position of the body in the water during the gliding process, we should focus on the following aspects:
1, master the correct breathing method. Before the complete breaststroke coordination exercise, you must master the correct breathing method skillfully in order to complete the inhalation process in a short time. The method is: exhale from small to large, and gradually increase the expiratory volume (exhale through the nose and mouth at the same time). As soon as the mouth comes out of the water, spit it out hard. Inhale quickly and deeply through your mouth, and don't pause between breathing and inhaling.
2. Adjust the position of the body in the water. Use two or more leg movements combined with one arm movement and one breath to practice. It mainly uses two or more leg movements to adjust the problem of low body position in water after pedaling, so that beginners can master breathing methods as soon as possible to reduce psychological pressure, and then carry out correct coordination exercises of one breath, one arm and one leg movements.
3, hold your breath and slide, spit and suck. In the complete breathing coordination exercise, the practitioner is required to hold his breath and slide, and begin to exhale when sliding down, and gradually increase the expiratory volume. As soon as the mouth comes out of the water, he will immediately spit out the air vigorously and keep breathing in the air quickly and deeply through his mouth. In practice, we don't emphasize the method of early inhalation or late inhalation, but emphasize "spit it out and suck it up."
Key points of verb (abbreviation of verb) turning technology
According to the rules of the competition, when the breaststroke turns, both hands should touch the wall at the same time on the water, on the water or underwater, and the first two shoulders should be parallel to the water. At the same time, it is restricted that athletes can only do arm and leg diving once in the water after turning around. Because of the strict rules, the breaststroke turns slightly slower than other strokes. The rotation method usually only uses the head-up inhalation rotation method.
1, breaststroke turning movement technique: Take the left turn as an example, and the movement technique is briefly introduced as follows: Touching the wall: At the end of the last kick, the swimmer swims to the pool wall without slowing down, stretching his arms forward, right in front of the center of gravity, with his right hand up and his left hand down, with the distance between his hands about 15 cm, and his fingers touching the pool wall obliquely to the left. Turn around: after touching the wall, press the pool wall with your whole palm, bend your elbows and knees inertia, and at the same time, rotate your body to the left along the longitudinal axis, raise your head and inhale. The left hand leaves the pool wall, and the body rotates to the left in the water, and gradually stretches forward to the left. When the body turns to one side of the pool wall, the head is thrown forward and lowered into the water. Push your right arm away from the pool wall and swing your arm from the air. At the same time, lift your hips so that your feet touch your arms, your hands extend forward through your chin, and your legs are bent to kick the wall. Push the wall: stick the soles of your feet about 40 cm below the water surface, straighten your arms forward, put your head between them, and then push away from the pool wall. Gliding and a dive: after kicking the wall, the body glides in a streamlined way. When the speed slows down to the normal swimming speed, both hands begin to stroke their arms to both sides of their thighs for a short time. When the sliding speed is a little slow, put your legs together and stretch your hands forward close to your abdomen, chest and chin. When the two arms straighten the sucker, the legs kick and slide, and when the two arms start to paddle for the second time, their heads are out of the water.
6. Breaststroke coordination technique
When the arm slides down (grabbing the water), it begins to look up gradually, and then the legs keep a natural relaxed and straight posture. When the arm is paddling, the head is raised until the eyes are above the water and the legs are still motionless. Only when you stop, do you start to close your legs and lean forward slightly. At this time, raise your head to the surface of your mouth and inhale quickly and forcefully. Bow your head when you reach your arm, exhale through your nose or nose and mouth, and push and hold the water when your arm reaches nearly half position. After that, let the body stretch and slide for a certain distance, and then do the second cycle when the pedal speed decreases.
In the process of breaststroke, it is generally a breathing cycle, which is beneficial to the aerobic supply of the body, thus reducing the fatigue rate. It should be noted that before looking up and inhaling, all the waste gas in the body must be spit out, so that fresh oxygen can be inhaled.
How to swim the fast breaststroke The conditions for swimming the fast breaststroke are:
1, correct and standardized movements, such as high elbow paddling, foot valgus when kicking, and quick water clamping.
2. The arms and legs are well coordinated. For example, stretch your arms first and then kick your legs. Your body should be streamlined with two tips, your body should be completely straight, and your hands and feet should be close together.
3, correct ventilation, such as looking up and inhaling, faster, lower the head and exhaling, a little slower.
4, explosive power and good physical fitness, powerful kicking, speed up the stroke frequency.
When swimming, how can breaststroke swim faster? What are the skills? 1. The swimmer is in a sliding position and his body is close to horizontal. About 80% of the head is submerged in the water, the face is slightly forward, the arms are extended, and the palms are tilted to the outside.
2. The water receiving action starts from about 7~9 inches underwater, and both hands paddle horizontally. At this time, the exhalation action begins.
3. There is no obvious flexion of the arm, continue to paddle outward, and the exhalation continues to increase.
4. When the swimmer's head starts to lift slightly, the elbow joint starts to flex and the upper arm starts to rotate.
5. When the arms reach the maximum width, the elbow flexion is about 1 10 degrees, and then the elbow posture is obvious.
6. Raise your head, and when your mouth comes out of the water, finally exhale. Your hand begins to move inward to complete the final push.
7. When your arm is ready to go backwards, start inhaling. Don't pull your elbow under your ribs. Your knees will start to flex and the leg withdrawal will begin.
8. Close your mouth, inhale, bring your feet to your hips, keep your elbows extended, and keep your arms moving forward.
9. Leg return movement continues.
10. The neck bends and the head continues to tilt downward. The instep flexes, the legs begin to move backwards, the water pushes and the arms return.
1 1. Push your feet back and start to close together. Then the swimmer holds his breath until the next stroke begins.
12. Arms are fully extended, hands are slightly lower than shoulder level, and the pedaling of legs is nearly completed. When the swimmer finishes kicking, he concentrates on keeping his body in a straight line. He will keep this gliding posture for a short time, and then when he feels the speed slow down, he will start another stroke.
In breaststroke, the coordination of arms and legs is very important, which is more complicated than freestyle and backstroke. If the coordination is not harmonious, it will directly affect the effect of arm and leg movements and the uniformity and coordination of rapid progress.
How can breaststroke swim faster? . If the posture is standard, kick once, try to stop for a long time, pedal with a larger arc, stop your legs for a long time (that is, when your whole body is in a straight line), let your body float in the water for a while, just for a second or two, and then kick. Anyway, I was breaststroke 100 meters and got 2:23. Although I don't have time for those swimmers, it only belongs to me. . .