Swimming and fitness - breaststroke technology illustration

Swimming and fitness - breaststroke tutorial

　　Swimming is one of the most popular fitness exercises, especially in summer, swimming has become the happiest sport, and everyone has to try to learn swimming. The fitness bar will bring you a basic set of swimming tutorials. Today we will look at breaststroke

　　Breaststroke is a swimming posture that imitates the swim movements of frogs, and it is also the oldest swimming posture.

　　There is a rumor in breaststroke: "Don't move your hands and legs, put your hands away, then pull your legs, stretch your arms first, then push your legs together, float straight for a while."

　　Breaststroke dynamic diagram:

Hand movements

1. Pad outward

1. Straighten your elbows, turn your palms from down to outward, turn your whole arm out while turning your palms Extend. The entire paddling movement must be stretched forward with both hands. When the hands are stretched forward, the body will be stretched, the width of the shoulders will be narrowed, and the streamlined shape will be strengthened to make people lose water.

　　The paddling outward pushes the water to both sides, and there is no forward pushing force. Do not exert force in any movement without pushing force, which will waste physical strength. The figure below shows that when the hands complete the paddling movement outward, the elbows are still straight, and the distance between the hands is very wide, probably one foot of the shoulders extending outward.

Common errors: the elbows are bent, blocking water. Pacing hard is wasting physical strength, and creating waves. Although the waves are small, they will have an impact on the 0.01-second winning and losing game.

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2. Grab water

2. Grab water with high elbows is the key to the propulsion of water.

Common errors: Catching water with sinking elbows and dragging elbows are common problems for self-taught frog style. This frog style wrist must be curved. Grab water too early and grab water without reaching the position of grasping water, which will shorten the back The distance of inward stroke.

　　3. Skip inward stroke. Push backward:

　　Everyone knows that there is propulsion force. When paddling inward stroke, hold the forearm inward, push the water inward, push the upper body upward, put the body in a high position, reduces the resistance, and helps the speed when kicking water. When this action is completed, the elbows are under the armpits and close to the chest to reduce water resistance. Amateur swimmers do not have to paddle inward force, because it is always an action without pushing. If you use force, it will consume a lot of physical energy.

　　Common error: Many people do not paddle because this inward stroke does not push force, so that The body position is too low.

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4. Extend your hands forward

　　Steaching your hands forward quickly, straighten your elbows, and then stretch forward with yin force, stretch your upper body, narrow your shoulder width, and create a streamlined shape. When your hands stretch forward, the palms turn from upward to inward and then downward. The forward stretching must be carried out in the water, and the palms must be And straighten your fingers, and form a streamlined shape in the water as soon as possible to break the water.

Common mistakes: Some people see Olympic gold medals exposed to the water when they stretch their hands forward, so they follow them. Because the gold medal is extremely strong and the body is high, their hands will be exposed to the water. If both hands come out of water when stretching forward, the streamlined shape will be reduced. They are gold medals, are you?

Leg movements

1. Leg movements

1. Leg retraction

swimmers relax their ankles. Leg retraction movements do not have propulsion force, remember that they cannot be used. When the legs are closed, the legs cannot be separated and do not need to be clamped. When the legs are closed, the angle between the thigh and the body is about 100° to 130°, and the body is obese and the lower limbs are too floating People who are even close to 90°. When the legs are closed, the soles of the feet are close, and the soles of the feet must be as close as possible to the hips to increase the distance of kicking water.

Common errors: When the legs are closed, the more water is raised, the greater the resistance. When the legs are closed, the water is pushed forward, sending the person backward, slowing down the speed, and in severe cases, it may even cause pause.

2. Reverse foot board

The distance between the feet is close, and the distance between the two knees is about the same width as the shoulders. People with stiff knee joints need to widen the distance between the two knees according to the actual situation. You must know that the wider the distance between the two knees, the wider the distance between the two knees, and the wider the distance between the two knees is blocked. When the legs are closed, the amateur frog style must fully collect the legs to increase the distance between the kicking water.

Common errors: Many people support the distance between the two knees very much, which is very blocked, and some people cannot learn Those who can reverse the foot.

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　　　　Where and feet coordinating movements

1. Slide : Slide forward with your whole body

　　Common error: This is the fastest at this time. Even for Olympic gold medals, there are short gliding. If amateurs want to swim more effectively, the sliding state of the sport may be faster than the desperate swimming speed, and it is more labor-saving.

　　2. Grab the water: Straighten your feet when grabbing the water with both hands

　　Common error: When grabbing the water with both hands, both feet start to retract your legs, which weakens the body's streamlined shape and blocks the water.

3. Swipe inward: Swipe inward with both hands

　　Common error: Swipe inward with both hands

　　4. Swipe in front of your hands : Kick the water with your feet when stretching forward halfway

　　Common errors: Stop your hands in front of your chest, stretch forward too late

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