How do you keep a slow pace in freestyle? How to increase the speed of the freestyle

In swimming, although the four postures of butterfly, back, frog and self are complex and have different structures, they are all manifested in the temporal and spatial relationship between the amount of force and a certain movement. That is, during the complete exercise, the relationship between the strength of the force, the length and interval of the exertion, and the amplitude of the action between the various links of the technique and the various links of the movement.

Usually we call it the rhythm of technical movements. In swimming, no matter what posture, the coordination of the arms, legs and head movements are carried out continuously and simultaneously, and each other forms a certain speed proportional relationship according to a certain time interval and strength relationship. It reflects when, where, and how forces act.

For example, the butterfly stroke (1:2), its rhythm is characterized by hitting the legs, pushing the water, raising the head for ventilation, lowering the head, entering the water to press the shoulders, and hitting the legs and lifting the buttocks.

Master the timing (rhythm) and method (movement) of ventilation. Don't be afraid that soaking water or exhaling in the water will choke on water. The more you rush to inhale, the more you move impatiently, raise your head too high, or want to keep your head above the water to breathe, and as a result, your physical strength is quickly exhausted.

Start with the basic breakdown movements. Stuffy water, deep breathing, etc. Aquariology is the ability to control your breathing in water.

If you are watery enough, practice swimming movements and get twice the result with half the effort.

The tension and relaxation of the movements are another distinctive rhythmic feature of swimming. It is mainly reflected in whether it can gain momentum to move forward. In the power stage, the arms are holding, paddling, and pushing, and the legs are tense in hitting or kicking the water.

In the non-powered phase, the arm is transferred, and the leg is lifted or pressed to relax. For example, the freestyle arm movement, from the beginning of holding the water to the end of pushing the water, the whole process of arm movements are tense, and the whole arm movement should be relatively relaxed when entering the lifting arm and entering the water.

In swimming, the four postures work together to enforce a criterion, i.e., the cross-section (amplitude) of action acting on water should be large and fast, and the cross-section (amplitude) of action not acting on water should be small and slow. Such as breaststroke leg action, its rhythm characteristic is that the amplitude should be small when the leg is closed, and the two calves should be hidden behind the thigh (reduce the water cross-section) and slow (reduce the effect of the reaction force), and the amplitude should be large when the leg is pushed, and the two feet and the inner surface of the two calves should be separated from the outside (increase the water cross-section) and the fast kick clamp (increase the force).

In swimming teaching and training, the complete technique must pay attention to the movement trajectory of the action, the timing of exertion, the strength of each link of the body, the speed and amplitude of exertion; Pay attention to the coherence and correct connection of the movements, as well as the coordination and sequence between the movements, and experience the rhythm in mastering the movements. At the same time, with the help of vision, tactile pressure sensation and various visceral sensations and muscle sensations, the "rhythm feeling" is established to form a "comprehensive feeling" integrated with strength and time, so as to form a correct rhythm of action.

This is true not only for swimming, but for all continuous exercise: Running a marathon, like a long swim, requires a smooth combination of breathing and body movements to swim for a long time. Most people will speed up their movements and ignore their breathing, resulting in an immediate loss of breath.

When the body moves, the muscles need oxygen to recover from fatigue. Therefore, it is necessary to maintain a certain uniform speed of action and a uniform breathing state to keep every muscle replenished by oxygen and not feel tired.

From the superficiality of the rhythm, it can be seen that the speed, amplitude, strength of force, length of time, muscle tension and relaxation of the movement and other aspects of the time interval are the basic conditions for the formation of rhythm. It is not only present in any movement and practice, but is the most important and essential relationship and characteristic of sports technique. Therefore, in the teaching and training of swimming, mastering a reasonable rhythm is conducive to the mastery of technical movements and the formation of correct power stereotypes; If you don't master a reasonable rhythm, the coordination of the movements will be uncoordinated and stiff, and the muscles will not be able to work economically, effectively and durably, thus reducing the effect of the movements.

In the four swimming positions, although the movements are very different, the size and strength of the muscles show strong rhythmic characteristics and consistency. For example, the muscles of the arm are large and strong in the stroke and push phases, and the muscles in the water entry and holding phases of the arm are small and weak. The same is true for leg movements, where the muscles are strong and strong when hitting or kicking, and small and weak when lifting or pressing.

In the technical movements of swimming, the rhythm of acceleration is a very important basic feature. The key to a complete technique lies in mastering the accelerated rhythm of the technique and making the rhythm highlight the essence of the fast. Therefore, in the teaching and training, it is necessary to establish the dynamic stereotype of the acceleration rhythm of the arm stroke, the pushing stage and the foot and leg pedaling stage according to the characteristics of the rhythm of the swimming technique.

1. How to increase the speed of freestyle: make the body longer. Once your hand is in the water, reach forward a little more and stay a little longer before paddling back.

This will make the body longer as you stroke with the other hand and move forward. In the breaststroke, after paddling with both arms, stretch forward in a streamlined pattern and hold until the leg press is complete. The longer the body, the faster it is.

2. Use the side of your body to cut water. How do fish cut water with their bodies? When taking a more fish-like lateral decubitus position in freestyle and backstroke, water flows over both surfaces of the body, the chest and back, and the water is half as sticky as if the water were almost always flowing under the body.

Resistance has also been reduced by almost half.

Don't turn your chest down during freestyle and lie flat Don't turn your back down when backstroke, lie flat and turn your body from side to side as quickly as possible.

Third, the right force. In freestyle and backstroke, turning the hips has other benefits in addition to reducing drag – helping to use the power of the torso to provide power. Have you ever noticed that a baseball bowler pitches, a tennis player serves, and a golfer hits?

No one is using their arms to exert force, they are all sideways facing the direction of the serve, first the hips and then the shoulders.

Finally, there are the arms, whipped like whips. The same goes for swimming. In freestyle and backstroke, the force comes from a powerful rotation of the hip and then through the trunk muscles to the arms.

The hand is just the point where the hip force acts on the water. The rhythm and frequency of the strokes come from the hips, not the arms.

2 hands and 7 legs, hand stroke strength should be deep, fast, and the stroke is longer, and the natural speed will go up.

Hit your legs faster and keep your fingers together as you paddle.