Seek freestyle skills, freestyle skills

Freestyle Swimming is a whole-body exercise, and the movement of any part of the body is inseparable from the coordination of the whole body. On the surface, freestyle relies on strokes and kicks to generate propulsion, but in reality, the role of the torso cannot be ignored. First of all, the torso should maintain a certain degree of tension, and if the waist is soft, the whole person is like a mess of mud.

Secondly, the rotation of the body can effectively exert the strength of the large muscle groups of the torso, reduce resistance, and improve the work effect.

The complete fit of freestyle comes in many forms. It is common to draw 2 strokes, 6 strokes, and 1 breath. '

1. The water entry point of the hand is between the extension line of the shoulder and the midline of the body, leading with the thumb and inserting the water diagonally.

2. After entering the water, continue to stretch your hands, elbows, and shoulders forward to stretch your arms. As the body rotates, bend the wrists and elbows, and grasp the water outward and backward with the arms; Once your hand is at its lowest point, rotate your arms inward, upward, and backward to maintain a high elbow and arm flexion position.

3. When the arm is perpendicular to the horizontal plane, take the lead with the hand, accelerate the push of the water, turn the arm to the outward, up and behind the body until the thigh side, and raise the elbow to the water.

4. After getting out of the water, move your arms forward naturally and easily through the air and maintain a high elbow posture. Then take the lead in the water with your hands in front of your shoulders and start the next movement. '

Keep your hands straight when you are out of the water, hold the water when you are in the water, and stretch your hands as far forward as possible. It is recommended that you practice the movements on your hands and legs separately.

The most important thing in swimming is not to be afraid of choking on water, and it is best to keep your hand slipping 2 times to change your breath.

The legs are constantly swinging up and down, and they have nothing to do with the hands, and the hand movement is the feeling that the palm of the hand should be slightly outward and wave outward when the hand touches the water surface.

1.Stretch your hands to your abdomen first, with the back of your hand facing forward, then slide back hard, with the back of your hand facing up, and then your thumb back forward (overlapping your hands, which hand should reach out to your abdomen and which hand is down, generally the left hand wants to start), keep bounce your feet, count 1, 2, 3, and breathe at 1 each time.

2.Later, the left hand reaches out to the abdomen, the back of the hand is facing forward, and then slides back vigorously, and the right hand should start to move while the thumb is back forward, and the feet should be constantly alternated, counting 1, 2, 3, and breathing at 1 each time.

What are the basic movements of hand and foot coordination?

In the hot summer, everyone wants to swim in the water, so swimming has become a great pleasure in summer, but in fact, many people choose to swim in winter. Freestyle once became the favorite of many swimmers because of its advantages such as not too many restrictions, low swimming resistance, fast rowing speed and low energy consumption. So if you want to learn freestyle quickly, what are the best swimming techniques?

Let's take a look.

1. Freestyle skills

1. Freestyle arm movement essentials

When entering the water, the arm is moved in the air, then the upper arm is rotated inward so that the elbow joint is at the highest point, the fingers are kept straight and close together and the palm is diagonally facing outward and downward, so that the fingertips naturally touch the water, and the lower arm is naturally inserted into the water before the upper arm is naturally inserted into the water. Once in the water, place your palms diagonally inward, then gradually bend your elbows and wrists, keeping your elbows above your arms. The next step is paddling, the arms should be rotated with the shoulders, and then the upper arm is rotated inwards to drive the lower arm, so that the bent arm is gradually stretched in the direction of the thigh, and the direction of the palm is turned diagonally inward.

Finally, the water is out of the water, after paddling to the thighs, then turn the palm to the thigh, the fingers up to the water first, and then turn the palm to the back and up, the water process should be coherent and fast.

2. Leg movement essentials

The freestyle legs should be used to hit the water, which is mainly to maintain the balance of the body, and it also has a certain role in promoting the paddling action in the water. First of all, bend the knees naturally, neither too much, but also not tense and straight, preferably 160 degrees, and then try to relax the ankles, straighten the toes, and use the thighs to drive the calves to draw water.

3. Ventilation skills.

In freestyle, the left and right arms should each stroke once, breathe once, and the legs should be hit six times. When the right hand enters the water, the head will face down to the left, and when the right arm is under the shoulder, the head will turn to the bottom right, and the volume of mouth and nose exhalation will increase, and when the right arm is almost out of the water, exhale forcefully. When inhaling, the right arm is just above the head when it is out of the water, so you should not take a big breath, then the right arm will move in the air and bury the head in the water until the right arm is finished.

All in all, the free finger stroke is a relatively easy to learn swimming method compared to breaststroke, as long as you practice the basic skills of swimming, and master the swimming skills, practice well, you believe that everyone can practice freestyle well, and after mastering the skills, it is also very beneficial for the learning of other swimming methods.

Freestyle, its action structure is reasonable, labor-saving, and low resistance, and it is the fastest swimming style at present.

1.Familiarize yourself with the water, at least dare to hold your breath for more than 20 seconds, then practice inhaling and exhaling underwater, preferably in a row, until you can do it 30 times in a row. At the same time, practicing floating, that is, holding your breath to let your body float. (You can skip it if you know how to swim).

2.Sit on the shore and play your legs, pay attention to the legs straight, but "straight but not stiff, the thighs drive the calves" is best to practice for 2 3 minutes each time.

3.Find someone to lie on their stomach, and practice leg beating with their hands just pressed down to the shoulder.

4.This exercise is more tiring, but basic, only when the legs are good and the freestyle can be learned well. Generally, you can hit more than 25 meters of continuous legs.

5.Learn the movements of the hands, if you are a beginner, it is best to learn the straight arm, when you move the arm in the air, you can move the hand on the shoulder, and the straight arm swings over, but you must paddle to the water underwater. When learning hands, you can learn one hand at a time, and it is best to imitate them on land.

6.At the end of the handrail, stroke with one hand with your head in the water while hitting your legs. This exercise is the most important, and it should be practiced repeatedly, and one hand at a time. (Don't breathe at this point).

7.Such as 6 exercises, but do not hold the board, only put your hands in front of you to practice.

8.Such as 7 exercises, but rotate the two hands.

9.In addition to breathing, it is to turn the head to inhale, and you must pay attention to the timing of turning your head when you slide your hand under your face and start turning your head. If you've already moved your hand to the back, it's too late to turn your head.

10.Once you're up straight and proficient, you can slowly switch to a curved arm stroke.

Freestyle techniques and methods: use your arms to catch the water, extend the swimming movement, expand the range of rotation, keep your body parallel to the bottom of the pool, bend your elbow to extend one arm out of the water, complete the stroke, and do a "shallow hit" with your feet just below the surface.

1. Use your arms to grab water.

In the process of swimming, you can form a right angle between the upper arm and forearm of the hand, and then grab the water with two arms to get forward momentum, in the process of grasping the water, try to spread the arm as much as possible, and the action should be smooth and stable, so that you can get enough power, so as to effectively improve the speed of swimming.

2. Extend your swimming movements.

During freestyle practice, try to align yourself with the end of the pool and rotate your body in the water and extend your arms forward as much as possible so that your body becomes more stable in the water. In addition, during the extension process, the abdominal and lower back muscles of the body should be tensed as much as possible, so as to ensure that the propulsion of the body comes from the legs and arms.

3. Expand the scope of rotation.

To perform a freestyle rotation, you can aim the left side of your body at the bottom of the pool, then let the right side of your body climb upwards and return to the bottom after completing the stroke. Expanding the twist can stimulate the energy in the body, which can give the body full power to swim.

4. Keep your body parallel to the bottom of the pool.

When swimming, in addition to coming to the surface to ventilate, keep your head in the center and your eyes staring forward at the bottom of the pool.

5. Bend your elbow and stick one arm out of the water.

This prepares you to stretch your arm as far forward as possible3. Stretch your arm out of the water and push it forward. For maximum speed and the maximum distance you can glide through the pool, stretch your arms as far as you can. fingers together hands into the shape of a cup".

6. Complete the stroke.

To complete the stroke, you need to "pull the water", which is to bend the arm and stroke inward in the direction of the navel, and then push the water outward again from the hips". Paddle for maximum propulsion.

7. The feet are just under the surface of the water for "shallow water".

A shallow hit is a series of rushed, fast strokes, rather than a large, stretch stroke, which will give you the momentum and balance you need to move forward in the freestyle.

The techniques and methods of freestyle are:

1. Keep the head in a natural position.

2. Press the chest.

3. Don't look up and breathe.

4. Keep swimming sideways.

5. Exhale in water.

6. Use high elbows to paddle.

7. Don't stretch your arms too far forward when moving them.

8. Use secondary legs in long-distance freestyle.

9. Do not brake during freestyle.

10. It is recommended to use a nose clip when studying.

Technique can play a huge role in freestyle practice, and having good technique can make the swimming process more enjoyable.

During swimming, we need to keep our head in line with the rest of our body and our eyes looking directly at the bottom of the water.

When practicing freestyle, the key to maintaining good balance is to learn to press on your chest so that your body is level and your legs don't sink.

In freestyle, turning the body from one side to the other requires other forces to support it, and at this time, we can activate the back muscles to provide strength for the arm stroke.

When performing freestyle exercises, do not look up before turning your breath, as this will directly cause your hips and legs to sink in the water.

When practicing freestyle underwater stretches, lay your palms flat parallel to the surface of the water with your palms facing down.

The techniques and methods of free-swimming are as follows:

1.Maintain a natural head position. Keep your head in line with the rest of your body and look directly at the bottom of the pool.

2.Press your float (chest). The key to good balance in freestyle is to keep your body level without your legs sinking, and that's all about learning how to press your float.

3.Don't lift your head to breathe. Don't lift your head until you turn your breath. This common mistake can also cause your hips and legs to sink.

4.Swim sideways. Roll your body from side to side throughout the swimming cycle.

5.Exhale in water. In order to develop an effective freestyle, you need to constantly exhale in the water.

6.Use high elbows to paddle. A high elbow stroke allows you to keep your forearms vertically for longer, so get them in a vertical position as soon as possible.

7.Do not extend the arm too far. When you move your arm forward, don't extend it all the way above the water, but sink into the water immediately.

8.Secondary legs are used for long-distance swimming. Swimming long distances is possible with the easy secondary leg as it saves energy.

9.Don't brake. When extending your arms forward underwater, make sure your palms are flat and parallel to the water, with your palms facing down.

10.Use a nose clip. A nose clip can be useful when you're learning freestyle because it prevents water from getting into your nose.

The freestyle method is as follows:

1. Water entry: The water entry point of the hand is generally on the parallel line of the longitudinal axis of the body, that is to say, it should be straight forward, not biased to the inside. When entering the water, your fingers are naturally straight and together, so you don't have to push too hard. The elbow is raised and the palm of the hand is stabbed into the water diagonally outward and downward.

2. Holding water: After the arm enters the water, in the process of inserting downward, the palm of the hand is inward and the wrist and elbow are flexed, and the elbow must be higher than the palm. At the end of the water hold, the whole arm is ready for the stroke.

3. Paddling: Paddling is the most important driving force, and its action process can be divided into two stages: pulling water and pushing water. After the holding phase is complete, rotate inwards with your big arm while continuing to bend your elbows and pull the water to the vertical plane of your shoulders before starting the pushing phase.

The big arm drives the small arm with force and pushes the water back hard. The shoulders are moved back with the arms to lengthen the effective stroke distance. Stroke all the way to the thighs.

The paddling path of the hand is an arc.

4. Out of the water: At the end of the stroke, the arm starts to come out of the water. When out of the water, the lower arms are relaxed and the elbows are slightly flexed. The upper arms bring the elbows and palms outward and upwards to lift out of the water. The whole movement should be coherent and gentle, not too urgent and too violent, otherwise it will increase the resistance of the body.

Precautions: Attention should be paid to safety in swimming, and children should be accompanied by adults.