Standard breaststroke coordination, the essentials of the breaststroke complete movement

One stroke, one leg kick and one breath, when the hands and feet are different, first hand and then foot.

One paddling, two leg presses, and one ventilation.

The essentials of the complete breaststroke movement are as follows:

1. Early inhalation is to start to raise your head and inhale when you draw outward, lower your head to hold your breath when you draw inward, exhale when you stretch your arm, inhale early and inhale for a relatively long time, this kind of cooperation is easier to master, beginners can use the upward force generated when you draw outside to help the upper body float. Therefore, early inhalation is suitable for beginners in breaststroke.

2. Evening inhalation is to inhale at the end of the inward stroke, the head rises to the highest part of the water surface to inhale, hold the breath when the arm is extended, and exhale when the outer stroke is exhaled. The inhalation time of the evening inhalation is shorter, and the head is lifted to expose the water surface with the help of the inward stroke of the arm. Therefore, the body posture is good when swimming, and the resistance is low.

3. The reasonable coordination technique is: when the arm is drawn outward, the leg is naturally relaxed and straightened, and when the arm is drawn inward, the leg is begun to be closed; When the hand reaches about 2 3 positions, quickly push the leg straight and slide down. In order to maintain the uniformity of swimming speed, the coordination of arms and legs should be as much as possible so that there is propulsion in each action stage of each action cycle in the swimming.

4. Master how to practice breaststroke legs, the state of leg straightening is close to the hips, but not completely close to the hips.

Feature Value:

1. The exercise value is large, and breaststroke requires the coordination and strength of the upper and lower limbs, which is the swimming style with the greatest exercise value and the strongest practicability in the swimming spine reform.

2. The sound is small when swimming, because breaststroke requires the movements of the arms and legs to be carried out underwater, so the sound is lower when swimming. Breaststroke is also suitable for slow swimming, swimming in place, and treading motions. This makes breaststroke easy for concealment, reconnaissance and swimming on the water, and can play a special role in scientific and military research.

3. The foundation of other swimming styles, most swimming styles are related to breaststroke to varying degrees, so learning breaststroke can lay a good foundation for learning various other swimming styles.

The breaststroke is fully coordinated with the action of eliminating the mountain pin, and the sequence of steps is as follows:

Action steps: 1. Start with drifting, fully extend your hands and feet, and close your toes tightly, at this time, you should achieve the minimum resistance and the maximum streamline.

2. Next, make the upper body movements, see the picture below. It should be noted here that the waist is to exert force, not so relaxed, and your lower body is in a state of straight line flat drifting (or dragging), so that the force of the upper body can pull the body into the maximum, which is why the lower body can not start to move while swimming.

3. This state of the lower body will continue until you are almost at the end of the stroke, and when you clamp your elbows, you will start to close your legs, as shown in the figure below, and you will change your breath at this time.

4. Pay attention to the angle when closing the legs, which we have analyzed in previous articles, the best angle can reduce the lateral water area of the thighs to reduce the water resistance. At this time, it is almost the last time, kicking the legs, this action should be done together with the upper body, in one go, as shown in the figure below.

The correct movement of the breaststrokeAs follows:

1. Arm straight.

The first movement is to stretch the two arms forward naturally, with the palms of the hands straight and the palms downward, perpendicular to the floor plan, and the body is in a natural straightening state.

2. Palm outward.

When the arm is drawn outward, the elbow is straightened, the palm of the hand is slowly changed from downward to outward, the palm of the hand is tilted at an angle of about 45°, and the whole arm is pulled down diagonally outward while transferring the palm.

3. Grab water. When the elbow feels the pressure of the water, grasp the water slowly, which is also a crucial step in the driving force of the water, grasping the water too early, will lead to a decrease in the interval between strokes, the speed of injury.

4. Paddle. When the arm is straightened at an angle of about 45 intersections, the wrist is slowly bent, the palm is from the outside, the arm promotes the elbow to accelerate and slide inward, and the water is directed to the body, and the elbow will be placed under the armpit, and the arm is close to the body to reduce water friction;In addition, the palms are placed in the front and bottom positions of the head from the outside to the top.

5. Palms together.

Stretch the palm of the arm forward from the top to the opposite, and then put it together, and the palm of the hand becomes the other slowly straighten the elbow, stretch forward with dark force, try to stretch it to the width of the shoulder, and make sufficient preparations for the next slide outward.

6. Kick your feet. The leg action should be carried out, the leg should be bent to the knee and the heel to the buttocks to strengthen the ideals and beliefs, the calf and stomach should be as close as possible to the inner thigh, the foot should be turned to stimulate the soles of the feet, the foot board is facing up, the sole of the foot is outward, and the feet are turned outward, so that the foot and the inside of the root of the thigh are facing the direction of the water, and under the condition of kicking the water, the force is exerted by the abdominal cavity and calf, and the calf and the foot plate are pushed outward until the feet are close to the same width as the shoulders, straighten the soles of the feet, and hold the water until the feet are closed and straightened.

Precautions for learning breaststroke

When doing the breaststroke stroke, the movement of the hand is basically from the top, slightly downward, and a process of drawing a circle backwards, when closing the hand, the position of the hand should be kept at the position of the chin, and the position of the elbow should not exceed the shoulder line.

The hand movement of the breaststroke is to draw the arms together, separate to the sides of the back, when the force is finished, the arms should be on both sides of the body, at this time there should be a rapid and powerful elbow clamping action, relying on the power of this action will have an instantaneous upward buoyancy, the upper body with this buoyancy to expose the water, complete the mouth inhalation action. There are many beginners who start to raise their heads and breathe when they spread their arms apart and stroke to the sides, resulting in an incongruity with the kicking action and too short the interval between movements.

The power of the breaststroke is mainly in the legs, but the movement of the hands is also not negligible, without the cooperation of the hands, the breaststroke may sink at any time. In the breaststroke, the body glides forward after the end of the arm extension. At this time, the arms are stretched forward, the fingers are together, the palms are facing down, the hands are as close to the water as possible, and the body is kept in a high position, so that the body is in a flowing and clear line.

When both hands have finished grasping the water, then the stroke begins. The arms are at an angle of about 40-45 degrees. When the angle is in, the shoulders should be stretched forward, maintain the posture of raising the elbows, and slowly and actively bend the arms outward, downward, and backward to stroke rapidly, and the requirement is to row to about 80 degrees with the forward method.

During the stroke, keep the elbow joint in a high position, so that the strength of the muscle groups can be effectively exerted, and it can also prepare for the withdrawal of the hand and the extension of the arm.

When the hand is closed to the front and bottom of the head, the palms of the hands are turned backwards to the inward and upward posture, and the upper arms should not exceed the shoulder extension line.