If you are an experienced swimmer, please introduce your knowledge of backstroke.

Learning the backstroke can be done in two steps:

1. Experience the feeling of floating on your back.

Take a deep breath and lie on your back on the surface of the water with your body straight; With both hands on both sides, gently press the water with the palms of the hands to adjust the balance, in the same way, with the legs straight, gently hit the water up and down with the feet to control the direction and adjust the balance with the hands; The mouth and nose of the head are slightly higher than the top of the head to facilitate breathing, if the mouth and nose accidentally get into the water, do not be nervous at this time, and use the exhalation to spit out the water; The back of the head should be lowered as much as possible, the purpose is to adjust the center of gravity to the top and bottom of the chest to reach the level of the body, because the center of gravity is under the umbilicus when standing upright, and the center of gravity should be adjusted to the chest in the backstroke to make the body straight.

2. Cooperate with hands and feet to row.

After being more proficient in supine floating, swing your arms back alternately with your hands and breathing, and your feet are still alternately hitting water up and down, and the movement can be slightly larger than when floating.

In addition, you can swing your arms back with your hands and push forward with both feet at the same time, which is just an experience, but not a standard backstroke.

That's all, take your time to experience and feel, and when you are free to move through the water, you can freely play and innovate to enrich the fun in the water.

There will always be a little bit of water coming in, and it's best to tilt your head back a little bit when your head is facing the sky, so that you can avoid the water getting in.

Water nature should be strengthened, ordinary people can lie on the water horizontally, head exposed, you can see if you can, if not, practice more You can only use your feet to kick your legs in the early stage. But the speed must be sufficient.

Backstroke and crawling are different in that when swimming, the face should be facing the sky and the back should be facing the bottom, so it is also called backstroke. If you have learned to crawl, it is much easier to learn the backstroke, because the backstroke is the opposite of crawling. Below I will introduce you to the skills of learning backstroke, I hope it can help you!

Learn the art of backstroke

1. Kicking skills.

Lie on your back in the water, with your face exposed, your hands on either side of your hips, and gently shake your palms down to float your body, and then kick your legs in turn. When kicking the water, keep your legs straight and the tops of your feet straight. When the leg is hemmed, don't push hard.

Keep your knees out of the water when kicking your legs.

2. Paddle skills.

Place your left arm straight at your side and raise your left arm straight up. Turn your right hand outwards and swipe backwards and downwards at the same time, and when you reach the thigh, the left arm placed at your side is easily lifted forward and upward. When the left arm is straightened up, the right hand is also drawn right next to the thigh.

The two-arm wheel is paddled with a reed.

Precautions for learning to swim

Learning to swim is just like learning any other sport, and there are a lot to keep in mind. So what are some things that beginners need to keep in mind? The following 6 major things are marked:

1. Before learning to swim, you need to understand your own situation, if you have heart disease or ** disease, it is best not to swim. Women should also not swim during menstruation.

2. For beginners to learn swimming, it is best to ask for a professional'Personnel teach, so as not to make mistakes in the action, accidents in the water, regret.

3. Remember not to be anxious to learn to swim, you need to practice the movements on the shore first, and then practice in the shallow water, remember not to practice too long each time, so as not to consume too much energy in the body and collapse the situation.

4. Try not to joke with others in the water, and don't do ** actions in the water, so as not to affect others.

5. Do not swim with cotton or cloth plugging your ears or nose, because it is easy to suffocate. Pei Hui Band.

6. If you suddenly have leg cramps in the water, don't panic, you should immediately call for help and ask for help from the people next to you.

Here's how to learn the 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 start learning backstroke, if we can reach a state of not "sinking", then you can try to change some skills of negotiating the backstroke. For example, how to make a splash with my hands, how to move my feet, these personal suggestions, others have given me a plan, I think I can try it, and swim as comfortable as I want. Of course, when the arms are combined, one arm is out of the water and the other is in 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, do not shake 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 close to the ears, and the eyes look at the top of the legs. In the waist posture backstroke, the waist muscles should be moderately tense, so as not to make the body too straight and flex 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 produces the propulsion of the body. 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.

5. The backstroke leg is divided into two parts: an upper kick and a lower kick. Both the upper and lower kicks are driven by the hip joint when the core is stable. The main muscles are the iliopsoas muscles of the hip flexor group and the hip muscles of the hip extensor muscles.

When kicking, the femur (thigh) needs to be slightly internally rotated, keeping the instep parallel to the water.

The single-arm stroker session is conducive to experiencing every link of the backstroke technical movements, and lays the foundation for a complete technical coding action. In the learning of one-arm rowing, it is necessary to know the four links of the one-arm rowing cycle, which are extension, holding water, pushing and moving arms.