How to swim, backstroke, how to swim backstroke?

1. The legs are straight, the balls of the feet are figure-eight, the ankles are relaxed, and the legs are bent quickly.

2. Assist the kicking to practice the upper kick, the straight leg is pressed down slowly, and the movement of the legs should be watched during the practice.

3. In different positions, after sliding on the side, the legs are watered.

4. Standing arm stroke exercises.

5. Lying row arm exercises.

6. The helper can use the force to push, and the learner uses the sex of gliding and the two legs to hit the water, which is the prototype of the back swim.

7. Segmented arm exercises in water.

It takes a certain amount of skill to learn the backstroke, and here's how to do it:

1. Body posture.

In the backstroke, the body lies almost horizontally in the water, with the chest naturally stretched out in line with the abdomen, the head is submerged in the water, and the face is exposed to the water. As you swim in, your head remains in an upright position, and your torso rotates naturally around the longitudinal axis in response to alternate strokes between your arms.

2. Leg technique.

The movement of the legs in the backstroke has three functions: one is to push the body forward, the second is to maintain the balance of the body, and the third is to keep the body in a high level of posture. The amplitude of the leg hit is slightly larger than that of freestyle. When hitting water, use the hip joint as the fulcrum, and the thigh exerts force, driving the calf and foot to kick up hard.

3. Arm technology.

The technique of the arm is divided into several parts: entering the water, holding the water, paddling, exiting the water and moving the arm in the air, and several actions are carried out coherently. When entering the water, the arm is naturally straightened, and the little finger of the hand is facing down in front of the shoulder extension, and the arm is cut into the water. When the hand cuts into the water, slide outward, then hook the palm up and backward, while the shoulder is rotated inward, the elbow joint is led forward and down, the hand continues to be lifted, and the shoulder girdle muscles are pulled apart, so that the hand and forearm are aligned with the direction of the stroke.

4. Breathing and movement coordination.

Because the face is exposed to the water, breathing is more natural, generally inhaling when the right arm is out of the water, moving the arm to the vertical water surface when the inhalation ends, and then holding the breath, the hand into the water after the uniform exhalation, the hand will be out of the water to the end of the exhalation. The arm and leg coordination action is generally 1 stroke for each arm and 6 strokes for the legs.

Summary. Answer: Kiss hello one, exercise your back.

I think all of us have very high requirements for the body, and if we want to have a more aesthetic body, then we need to take into account the practice of many parts. When we are backstroke, the main force parts are our back and our arms, so if we want to shape a beautiful back, then we can insist on backstroke, which can give full play to the muscle strength of our back and arms, so that the lines of our back are more beautiful, and excess fat is removed. Second, adjust the cervical spine.

Many people have cervical spondylosis, in the backstroke we will feel their cervical spine and their lumbar spine and other parts fully stretched, the body will feel very comfortable, in addition, under the support of water, our cervical spine problems will be well alleviated. If we insist on backstroke for a long time, we will gradually find that we rarely have backache, and we will often feel refreshed. 

Answer: Kiss hello one, exercise your back. I think all of us have very high requirements for the body, and if we want to have a more aesthetic body, then we need to take into account the practice of many parts.

When we are backstroke, the main force is our back and our arms, so if we want to shape a beautiful back, then we can insist on backstroke, which can fully exert the muscle strength of our back and arms, so that the lines of our back are more beautiful, and we can remove excess fat. Second, the virtual cover adjusts the cervical vertebrae. Many people have cervical spondylosis, in the backstroke we will feel their cervical spine and their lumbar spine and other parts fully stretched, the body will feel very comfortable, in addition, under the support of water, our cervical spine problems will be well alleviated.

If we insist on backstroke for a long time, we will gradually find that we rarely have backache, and we will often feel refreshed. 

Kiss three, regulate endocrine. Many girls have dysmenorrhea problems, but we all know that in fact, backstroke is also helpful for relieving the state of endocrine and regulating dysmenorrhea, especially in summer, the underwater temperature will be much lower than body temperature, so it is more conducive to our fat burning, which can help blood circulation, at this time women's endocrine will change, and the problem of dysmenorrhea will be slowly relieved. Fourth, increase cardiopulmonary function.

When swimming, a very important skill that we all have to learn is to learn to hold our breath in the water, and to learn to control our breathing more flexibly, so people who often backstroke will have a stronger cardiopulmonary function before relieving. And when swimming, we all need a lot of oxygen**, so the heart's pumping ability will be strengthened, and people's life expectancy will be relatively extended. There are many swimming postures, and the backstroke is the most basic entry posture, so we must all lay a good foundation seriously, but although this action is basic, the benefits to us are also very great

One up, one down, one after the other is the backstroke. Under the premise of the standard movement, the competitive acceleration state of the backstroke is about the same as that of the freestyle. Two strokes and six leg strokes, pay attention to the alternating stroke of the two arms and turn the shoulder angle, while the arms have been maintained at 180 degrees, that is, one up and down, one forward and one back.

The leg should also be rotated to match the rotation of the body to ensure the balance of the body.

The backstroke is the most balanced stroke, and in the process of learning backstroke, swimming crookedly is basically a must for everyone. There is no reference for swimming forward in the backstroke, so you must use both arms to stroke evenly and without obvious differences.

Backstroke fit technique

Two-arm coordination technique The two-arm coordination of the backstroke is connected, that is, when one arm stroke ends, the other arm has entered the water and starts to stroke; One arm is in the middle of the stroke and the other arm is halfway through the shift. During the entire arm movement, the arms are almost in the exact opposite position.

The breathing of the arm and breath is relatively simple, usually two strokes and one breath. That is, start inhaling when one arm moves, then do a short breath-hold, and exhale when the other arm moves. There is also a technique of one stroke and one breath when swimming at high speed, but the breathing should not be too frequent, otherwise it will cause insufficient breathing and cause movement disorder.

Arm and leg coordination technologyWhether the arm and leg fit is reasonable will affect the balance and coordination of the whole movement. During the stroke of the arm, the leg kick up and the downward pressure should avoid excessive rotation of the body, so as to maintain the balance and coordination of the body.

Here's how to learn backstroke:

1. Hold the pool or handle on the shore with both hands, remember not to pinch your nose, then squat, your whole body and head are submerged in the water, hold on for a while, practice repeatedly until you are proficient, to eliminate the fear of swimming.

2. When we first started learning backstroke, if we can reach a state of not "sinking", we can try to change some backstroke skills. For example, how to make a splash with your hands, how to move your feet, and when your arms are together, when one arm comes out of the water, the other goes into the water.

3. The head posture plays the role of "rudder" in the backstroke technique, and can control the body to rotate left and right. The head should be relatively stable, not swaying up and down, left and right, but the neck muscles should not be too tense, the back of the head is in the water, the water level is near the ears, and the eyes are above the legs. In the waist posture backstroke, the waist muscles should be moderately tense, so as not to make the body too straight and burn and bend the hips into a sitting and lying position.

4. In the backstroke technique, the leg movement is one of the factors to keep the body in a good angle and horizontal posture, and the kicking action can not only control the swing of the body, but also produce a certain propulsion. The backstroke arm stroke is the main factor that propels the body and the virtual body to move forward. A complete arm movement is divided into several stages, such as entering the water, holding the water, paddling and pushing the water, out of the water and moving the arm in the air, etc., and the palm of the hand forms an "S" shaped route under the water due to entering the water, holding the water and paddling and pushing the water.

Benefits of Backstroke:

1. Enhance cardiopulmonary function.

Swimming is an aerobic exercise that is effective in boosting the heart and lungs. During the backstroke, the burden on the lungs increases and the demand for oxygen increases, which allows the cardiopulmonary function to be exercised and the endurance and elasticity of the cardiopulmonary tract to be improved. Because of the need to constantly adjust breathing during swimming, the contraction and relaxation of respiratory muscles are exercised, thereby enhancing lung capacity and respiratory function.

In addition, swimming can also increase the body's oxygen consumption, promote metabolism, and increase cardiorespiratory endurance.

2. Enhance muscle strength.

Backstroke requires the coordination of muscles throughout the body, which can work the muscle groups of the body, including the abdomen, back, shoulders, arms, legs, etc. At the same time, swimming also requires a certain amount of strength and skill due to the presence of resistance and buoyancy in the water, so the backstroke can build muscle strength and endurance.

3. Improve posture and posture.

Backstroke requires maintaining the correct posture and posture, so that you can exercise the muscles of the waist, abdomen and back, improve posture and posture, and shape a beautiful body. Incorrect swimming posture can have a negative impact on physical health. Before practicing swimming, it is best to learn the correct swimming form and practice appropriately according to your physical condition and fitness.

The backstroke needs to be taught by a professional instructor.

Backstroke, also known as backstroke, is a swimming posture in which the human body lies on its back in the water. Backstroke includes reverse breaststroke and reverse crawl, because the face is on the water, it is easy to breathe, but swimmers cannot see that they are swimming towards **, and it is easy to go in the wrong direction. The backstroke is the only position in which an athlete starts in the water, the others jump into the water.

One of the competitive swimming competitions. When swimming, the body is lying on its back, there is no regular restriction on arm and leg movements, and alternate strokes and alternate kicks are used to cooperate with the technique. In the early backstroke, the two arms stroke at the same time and the legs at the same time were combined with water, which was called the reverse breaststroke.

Due to the poor coordination effect and slow swimming speed, by the time of the Fifth Olympic Games in 1912, the American Hebner improved his technique and succeeded in using alternating strokes with his arms and kicking with his legs, so that the anti-breaststroke lost its meaning.

1. When the arm strokes the water, come out of the water.

The source leads with his thumb, moving his arm perpendicular to the water surface and his upper arm close to his ear. The arm rotates during arm transfer, and the little thumb is inserted into the water first.

2. If the position of the head is 12 o'clock, the water entry point of both hands is at 11 o'clock and 1 o'clock. After entering the water, first stroke down with a straight arm.

3. The stroke of the two arms should be coordinated with the rotation of the body, and the position difference between the shoulders should be constantly formed.

4. The two-arm stroke coordination adopts the middle cross mode, that is, the two arms are always in the opposite position, and when one arm strokes, the other arm moves the arm.

5. Keep the head stable and not swing left and right.

Remember: Relax while swimming.

In other words, you can't just rely on words to be useful, you need to practice a lot. It is more useful to find someone around you who can swim backstroke.

Don't be nervous when you swim in the backstroke, let yourself sink freely, and practice many times will do.