Freestyle Leg Moves 10, Freestyle Leg Moves

Straightening will put all the strength on the legs, so when you are tired, you have to relax, the thighs drive the calves, the toes are pressed down, and the legs are alternately beaten.

If you can do it with your waist, then practice butterfly, and if you only use the two that you said, it's better to swim in freestyle.

1. Hit the calf with water.

Direct cause: A: Hook the calf when hitting the water upward, and bend the knee too much.

B: Didn't use the thighs to drive the calves.

Correction method: A: Emphasize that the heel does not show the water surface when hitting the water upwards.

B: Do more straight-legged water exercises to experience the essentials of the thighs driving the calves.

2. Bend your knees to draw water.

Direct causes: a: The trunk is not sufficient.

B: The thighs are not lifted enough when the water is pumped upwards.

Correction method: a: Do more straight-legged leg exercises on the edge of the pool, requiring the body to fully stretch and slightly arch.

B: The water exercise emphasizes hip extension, pays attention to the upper swing of the thighs, appropriately elevates the head position, and uses the state reflex to help the hip joint.

3. Hook your feet to hit the water.

Direct cause: poor flexibility of the ankle joint.

Correction method: a: Do more kneeling and ankle pressing movements to develop the flexibility of the ankle joint.

B: Requires a slight inward rotation of the soles of the feet. Consciously straighten your toes to hit the water.

You don't have to collapse very tightly, you can be natural, you must be straight when you go down, and you can feel free when you rebound.

Of course, the hips are good for breaststroke, and the waist is good for butterfly.

You're doing it right, it's straight, but the ankles are relaxed. If you don't straighten, there is no effect when hitting the water, in fact, to be specific, it is the whole leg kicked out, just like the spring leg in martial arts, you feel tired, maybe the frequency of hitting the leg is too fast, if the leg is a long-distance swim, as long as 2:2 is OK, give the strength to the arm, don't have to fight more.

Of course, short distances are a different story, so you can play as fast as you can.

By the way, all swimming styles do not train the hips, the bicycle only trains the hips, the waist strength is butterfly stroke, and the breaststroke only exercises the inner thigh and lung capacity. Freestyle exercises the strength of the legs and the triceps of the upper limbs, with a little pectoral muscles.

The thighs drive the calves to swim, so that you can swim more easily, and it is not easy to cramp!

Hips and waist training is butterfly! It's the butterfly leg!

Straightening will be very strong, and proper adjustment of the arc can swim faster and more effortlessly, and breaststroke has a more workout effect.

The two legs are like two whips, and you should swim in the freestyle to hit the water quickly and flexibly.

Don't tense your legs, drive your thighs to your calves, press your toes down, and hit your legs alternately.

1. Although the water action of the freestyle legs also has a certain propulsion effect, it mainly plays a role in maintaining the balance of the body.

2. The knees are naturally bent, but not too bent, so that the calves are not strong enough to hit the water, and the water resistance is increased, and the splash when the water is not seen when the water is played; If it is tense and stretched too straight and closes the base, it will make the leg muscles too tense and tired, and the splash is also large, and the best state is to bend 160°.

3. Try to relax your ankles, straighten your toes, drive your thighs to hit the calves, exert force below the waist, and keep your upper body still, so that you can have the strength to hit the water, and it will not shake from side to side.

Freestyle ventilation technique: Hongbu.

1. The essentials are generally to row the arms twice (that is, the left and right arms each stroke once), breathe once, and hit the water with the legs six times.

2. Inhale, after the right hand enters the water, the head is facing the lower left at this time, the mouth and nose slowly exhale in the water, with the process of paddling the right arm to the shoulder, the head slowly turns to the lower right, and at the same time the mouth and nose increase the volume of the breath in the shielded state, until the right arm is about to paddle out of the water, exhale vigorously.

3. Inhale, as soon as the right arm is drawn out of the water, the head can just be placed on the water surface, inhale deeply, and bury the head in the water again with the process of moving the right arm in the air, until the end of the right arm entering the water, during which there is a process of holding your breath until the head is completely swinging to the lower left; Then, as you move your left arm in the air to enter the water and paddle, you will slowly exhale through your mouth and nose and slowly swing your head to the right to prepare for the next round of inhalation.

Freestyle leg strokes are a crucial part of the overall swimming movement, and here are some leg kick essentials and techniques:

1. Leg coordination: When playing legs, the two legs should maintain a coordinated movement, and there should be no synchronization or misalignment. At the same time, pay attention to the strength of the two legs to be close to each other, and avoid using too much or too little force on one leg than the other.

2. Leg movements: The leg movements of freestyle should be based on kicks, and the legs should be pushed down forcefully, rather than simply swinging. When pushing your legs, you should focus on the softness of your ankles and use the strength of your leg muscles to push the water away.

Keep your legs tense in the water and avoid sagging or sagging legs.

3. Limb posture: Leg movements should maintain good coordination and balance with the upper body. Keep your upper body level and your back straight. While pressing the legs, the upper body should also do corresponding movements to maintain the balance and propulsion of the body.

4. Breathing coordination: Leg movements and breathing should cooperate with each other in freestyle. Generally speaking, when the head is turned to the side to breathe, the leg press can be slightly relaxed and does not need to be overly forced, in order to maintain the balance of the body.

5. Practice and adjustment: The skill of hitting the leg needs to be improved through continuous practice and adjustment. Leg strength training can be carried out, such as frog jumps, squat jumps, etc., to enhance the strength and explosiveness of the legs.

At the same time, in swimming training, you can pay attention to the flexibility and coordination of the legs, and gradually improve the technique of hitting the legs through different practice methods.

The essentials of freestyle leg beating

1. Relax your legs and keep them streamlined. Keep your thighs and calves straight and avoid bending your knees.

2. Keep your toes straight and flex your fingers, twist the balls of your feet slightly inward, and point your big toe to the ground.

3. Start with the hips and wave your legs up and down continuously along the midline of your limbs. The rhythm should be coherent and regular.

4. When kicking down, straighten your legs together, rotate your toes outward, and send the force from the root of your thighs.

5. When kicking upwards, the legs are naturally separated, and the toes are rotated inward, using the elastic force of the legs.

6. Kick your legs alternately, make full use of your leg strength, and maintain a sense of rhythm.

Freestyle leg exercises focus on keeping the knee and ankle joints flexible and relaxed while hitting the legs. The leg practice of freestyle is the foundation of freestyle.

Feel the strength of the waist and hips. Do the body exert force and drive the thighs. The lower leg is whip-shaped. Lie prone by the pool. Do thighs to drive calves to play water, and the leg width should not exceed 30 cm. Leg beatings should be small and high-frequency, commonly known as violent beatings.

At the beginning of the exercise, you should use straight legs to hit the water, and keep your thighs and calves in a straight line, but at this time it is the ankle joint that should be relaxed, and if you keep your toes straight all the time, it will be easy to cramp. It is necessary to exert strength in the hip joint, relax the feet and ankle joints, and alternately hit the water with the two feet.

When hitting water, hit hard when down, and relax when up. The range of water should be kept between the feet about 30 cm. Press down on the instep of the foot against the surface of the water, and apply even force. When lifting your legs, don't lift them too high, just keep your instep against the water.

Freestyle, strictly speaking, is not a swimming style, but a kind of competition in competitive swimming, its competition rules have almost no restrictions on swimming posture, and crawling this posture has a reasonable structure, low resistance, uniform and fast speed, and is the most labor-saving and fastest swimming style.

Freestyle movement essentials and skill:

1. Body posture, the body lies prone on the water surface in a streamlined shape during free rolling, the muscles of the back and hips maintain appropriate tension, the head is kept stable during swimming, and the torso rotates rhythmically and naturally around the longitudinal axis of the body35 45.

2. Leg action, the legs require the legs to be naturally together, the feet are slightly rotated, the ankle joint is loose, the hip joint is the axis, the calf and the sole of the foot are driven by the thigh, and the two legs alternately do whipping action, the maximum amplitude of the toes is about 30 40 cm, and the maximum flexion of the knee joint is about 160.

3. Arm movements, freestyle is the arm movement is the main driving force to push the body forward. It is divided into an inseparable stage of entering the water, holding the water, paddling, exiting the water and moving the arm in the air in one cycle.

4, arm, leg laughter and breathing and coordination techniques, freestyle breathing and arms, legs coordination, beginners generally take the 6:2:1 method, that is, breathing once, arm strokes twice, legs hit 6 times, this coordination method is easy to maintain * balance and coordination to master the freestyle technique.