Whale goggles breaststroke and breaststroke have a jingle. Before explaining the essentials of breaststroke, I will introduce to everyone: "The rower does not move the leg, close the hand and then retract the leg, first stretch the arms and then kick the legs, close and straighten for a while." It can be seen that the movement of the hands precedes the movement of the legs. Be sure to retract your legs after you close your hands, and kick your legs after you reach out.
1. Arm movements:
1. Outbound. Extend your hands forward and tilt your palms approximately 45 degrees (little thumbs facing upwards). Swipe outwards and backwards with both hands at the same time, and then draw backwards and downwards with the bent arms.
2. Inward drawing. The palm turns from the outside to the inside, the hand drives the forearm to accelerate the stroke inward, and the hand moves from the bottom up and close together in front of the chest (hands are high and elbows are low, and elbows are under the shoulders), and stretch forward.
3. Stretch forward. Stretch your hands forward (straighten your elbow). It should be reminded that the outside stroke is relaxed, the inside stroke is hard, accelerated, and the forward stretch is positive.
The complete breaststroke movement: raise your head for breathing when stroked with both hands, lower your legs and hold your breath slightly when strokes with your hands inside, push your legs and exhale when you stretch your hands forward with your head.
2. Leg movements:
1. Put your legs back, bend your knees and your legs, bring your heels closer to your hips, hide your calves behind your thighs, and slowly retract your legs to reduce resistance. When the legs are closed, the knees are shoulder-width apart, the calves are perpendicular to the surface of the water, and the feet are near the surface of the water.
2. Turn the feet, the distance between the two feet is greater than the distance between the two knees, the feet are turned outwards, the toes are facing outwards, the feet are facing the sky, and the calves and the inside of the feet are aligned with the water, like the English letter "W".
3. Pushing the water is actually the process of straightening the legs (hip bending and knee extension). The waist, abdomen and thighs are exerted at the same time. , And then kick the water inward and upward, like drawing a half circle. The outward kicking and the inward clamping are completed continuously, that is, even kicking the belt clip. When the kick is completed, the legs are brought together and straight, the feet are turned inward, and the toes are facing each other. Do not kick the water too fast, but accelerate the kick from slow to fast. The kicking speed is the fastest when the two legs are nearly straight and close together.
4. Stop, stretch your legs together and slide for a short time (1-2 seconds).
5. Freestyle, freestyle is a whole body movement, any part of the activity cannot be separated from the coordination of the whole body. On the surface, freestyle relies on strokes and kicks to generate propulsion. In fact, the role of the trunk cannot be ignored. First of all, the torso should maintain a certain degree of tension, if the waist is soft, it looks like a puddle of mud. Secondly, the rotation of the body can effectively exert the strength of the large trunk muscle groups, reduce resistance, and improve work results.
There are many forms of complete freestyle swimming. It is generally common that every stroke is 2 times, 6 times of strokes, and 1 breath.
1. The water entry point of the hand is between the extension line of the shoulder and the center line of the body, leading with the thumb, and inserting the water obliquely.
2. After entering the water, continue to stretch your hands, elbows, and shoulders to stretch your arms. With the rotation of the body, bend the wrists and elbows, and grab the water with the arms outward and back; after the hand strokes to the lowest point, rotate the arms to stroke inward, upward and backward, maintaining the high elbow and bent arm stroke posture.
3. When the arm is perpendicular to the horizontal plane, take the lead through the hands, accelerate the water push, turn the arm outwards, upwards and paddle behind the body until the thigh side, lift the elbow out of the water.
4. After coming out of the water, move your arms forward through the air naturally and relaxedly, maintaining a high elbow posture. Then the hand enters the water ahead of the shoulder and starts the next movement.
5. The arm draws a curved line under the water. Viewed from the side, the stroke trajectory of the hand relative to the body is an "S" shape.
6. The freestyle two-arm coordination has three basic forms: front cross fit, middle cross fit, and back cross fit. This is a front cross form, which is easier for beginners to master.
7. One-arm kick stroke is a movement that beginners should focus on. In this way, if you stroke with your left arm, you can hold the board with your right arm. Generally, the legs are kicked for about 10 times, and the arms are kicked once.
Freestyle breathing: exhale out the nose and mouth before exiting the water to exhaust the remaining air in the body, lower the top of the head when exiting the water, raise the lower palate, commonly known as the chin, inhale deeply and quickly, only reveal one eye on the water when breathing, and turn your head when breathing Without raising the head, it is horizontal and streamlined. Some people call the freestyle ventilation vividly as shoulder biting ventilation.
Whip water on the legs:
1. The kick kick starts from the hip, and the thigh drives the calf to do a whip kick.
2. Kick the water up the leg from until the bend. Start kicking upwards with straight legs, bend your knees when your feet are close to the water surface, and lift your calves up, so that the feet are exposed to the water, and then kick down. You can start kicking water with straight legs, but the legs should be slightly relaxed, don't be stiff, the legs will naturally bend under the pressure of the water. The knee bending angle is about 130-160 degrees before the downward kick, and the kicking amplitude is about 30-40 cm. Stretch your ballet feet when you hit water, don't hook your feet.
1. When the arm is stroked, the thumb is leading when the water comes out, the arm is perpendicular to the surface of the water when the arm is moved, and the upper arm is close to the ear. The arm rotates in the process of moving the arm, and the little finger is inserted into the water before entering the water.
2. If the head position is at 12 o'clock in the clock, the water entry points for both hands are at 11 o'clock and 1 o'clock. After entering the water, swipe your arm straight down.
3. The strokes of the arms should be coordinated with the rotation of the body, and the position of the shoulders should be continuously formed.
4. Two-arm strokes are coordinated with a middle cross method, that is, the two arms are always in opposite positions. When one arm is stroked, the other arm moves.
5. The head remains stable and does not swing from side to side.
6. Although breathing is not restricted, it is best to adopt a rhythmic breathing method, or to inhale when one arm is fixed and the arm is moved. After all, there will be waves and splashes when you paddle and your body moves in the water. It's easy to choke when you breathe at will.
7. Maintain a level body posture. The torso and shoulders rotate around the vertical axis with the arm movements, and one shoulder is always out of the water.
8. Generally every time you stroke 2 times, kick your legs 6 times and breathe once.
9. Flick the water up and down in a whip shape alternately with both legs. Flick upwards quickly and vigorously, rotate your feet slightly inward and straighten, and relax your legs and feet when you flick downwards.
10. When moving the arm, the arm should not be too wide against the body.
11. If the arm is easy to bend when moving the arm, you can temporarily use the little finger to lead the water out, and then use your thumb to lead the water out after you develop the habit of straight arm.
12. Always keep your body stretched, upright, and lying on your back almost horizontally on the surface of the water, as if lying flat on a bed with a low pillow under your head.
Backstroke legs should experience the force of the thighs, both up and down, and experience the feeling of the thighs driving the calves.