How to quickly increase your speed in a breaststroke race

If you want to improve your speed, you have to do more difficult training, such as special training, such as moving the center of gravity forward in swimming......

There is a forward rush requirement in the breaststroke speed, for example, your lower body falling in the water must not swim fast, the forward rush can be understood as the center of gravity forward, the following is how to make the potential energy of the body out of the water as soon as possible into the process of moving forward. There are three peak periods of swim speed in the breaststroke: the forward thrust of the body with the inward stroke of the arm, the forward sliding of the leg pinch with the kick, and the forward and downward thrust of the upper body from the water.

To rush forward effectively do the following.

Arm movements: the upper body is out of the water, the buoyancy drops quickly, and the forward rush must be fast at this time, and the body will sink after a slight pause, and the forward rush will not be able to come up. If you want to be fast, the inward arm stroke is absolutely excellent.

Stretch your hand forward quickly, and the strength of your arm is mainly concentrated in this area, if your arm strength is limited, then you have to reduce the amount of water you hold when you draw inside. According to the strength of your arm, you should adjust it by changing the angle of your arm to the water, so that the angle of the hand to the water is increased in the inner and upper direction, and the outer and rear direction is reduced.

Leg movements: Rotate outwards when tucking your calves, bend your knees without bending your hips, and try to get your heels closer to your hips. The knees should be divided outward while tucking the calves, and it is best to divide the knees to the same shoulder width.

It is not good to stabilize the crotch when it is small, and it will feel too heavy when it is large. If this is done in place, the legs can act as a lever for the whole body, and the center of gravity of the crotch is still stable. There is also a benefit to twisting the calf:

Extend the leg tucking time, which is easy to adjust and match the rhythm of arm movements, and feel that the legs are slow and half a beat while waiting for the hand.

Waist and hips: With the correct movement of the hands and legs in front, the waist and hips should feel quite stable. When the hand is closed and begins to stretch forward into the water, the waist and abdomen immediately turn into a concave (closed) abdomen and raise the buttocks, so that the center of gravity of the crotch uses inertia to approach the center of the chest cavity, and the body maintains a forward posture to complete the forward action.

Close your hand to enter the water, first from the bottom to the top and then to the next gentle arc movement, the head follows the hand, drive the upper body to also follow this arc movement, avoid directly facing the water, as if drilling into the water. These details should also be done well, so that the forward effect can be better played.

How to practice? The feeling of rushing forward is similar to the feeling of diving practice. Diving is also about raising the center of gravity of the body and then diving forward and down.

This action is very similar to the forward rush of a wave frog. Therefore, if you feel that it is not easy to grasp the above, you usually practice diving more, and when you are proficient and have a feeling, it is a matter of course that the frog rushes forward.

People who learn to swim for the first time often choose breaststroke as the first stroke they learn. The breaststroke is simple and easy to breathe, so you can achieve it in a short time. But at the same time, the resistance of the breaststroke in the water is greater, so the speed of the pure buried sail is also relatively slow.

So how does breaststroke improve speed?

1. Pull the upper body high when rowing the arm, so that the shoulder with the largest resistance surface comes out of the water. At this time, you should bend your waist (abdomen) to prevent your legs from standing up and increasing the resistance surface.

2. If the body is stretched high enough, the hand is quickly stretched forward from the water, which can effectively reduce the resistance caused by the extension of the arm.

3. When the head rises to the highest point, you should take the initiative to bow your head, shrug your shoulders, and arch your back to "drill" into the water, and you can't "smash" into the water with your face and chest.

4. When the thighs are closed, the thighs are less and the calves are more (until they can't be closed), and the calves are hidden behind the thighs when they are closed, and do not exceed the range of thigh projection.

5.Wear appropriate swimsuits. When it comes to breaststroke, it's best to choose a professional training swimsuit.

Professional training swimsuits are close-fitting, elastic, comfortable to wear, and have little resistance in the water, let alone fall off. If it is a casual swimsuit, although it looks good, it has high resistance and is easy to fall off, which is not conducive to swimming.

Kicking the leg and holding the water is the main driving force of the breaststroke**, and the breaststroke can only move forward by relying on the kick and the water. Therefore, the correct leg press will allow you to avoid useless work, so that you can swim faster and less effort in the breaststroke.

The breaststroke leg press and water clamping should be carried out at the same time, not just the leg press without water, nor too slowly. It is crucial to use the strength of your legs in the last 30 to 45 cm of the leg push.

A powerful and efficient arm pull action that will make you move faster in the water. To start the stroke, push your fingers down diagonally, slightly raise your elbows, grab the water, and push your hands inward quickly. The paddling motion is much like paddling, try not to pull your elbows over your shoulders.

Ventilation in swimming is very important, it is the guarantee of energy, the rhythm of ventilation is not good, too little ventilation, then the strength will be greatly reduced, and at the same time, it can not be sustained, and the body is more likely to sink, which seriously affects the progress of breaststroke. Therefore, mastering the reasonable ventilation process can fully provide the speed of the breaststroke and save more physical strength.

You can exhale underwater during breaststroke, and the exhalation must be an active exhalation, and start exhaling when you are underwater, slowly control the amount of exhalation, and it is best to exhale at the moment when you want to come out of the water. Then inhale quickly after coming out of the water.

People who learn to swim for the first time often choose breaststroke as the first stroke they learn. The breaststroke is simple, the ventilation is relatively easy, and the hail can be done in a short time. But at the same time, the breaststroke has more resistance in the water, so the speed is also relatively slow.

So how does breaststroke increase speed?

If you want to swim the breaststroke quickly and easily, then you need to be more physically active. Only if the physical strength goes up, then swim longer distances and swim more easily.

The way to exercise physical fitness, of course, is to insist on swimming or other aerobic training, but you can also add various strength training, such as squats, dumbbell side presses and other exercises.