Breaststroke how to swim fast Breaststroke action essentials

How to swim fast in breaststroke, master the following, you can get closer to Kosuke Kitajima!

Improve the water

To swim fast you must swim more often. Swimming often can add to your feeling with the water, improve the water, and can make the water work better with you. Help you to speed up the movement frequency.

Enhance physical fitness

The movement should be standard, the rhythm should be coordinated, improve the movement frequency, strength, their own physical quality is the most important. Physical quality is the foundation, otherwise the technique, even if polished to perfection, will meet the bottleneck. It is recommended that more training of the leg muscles can significantly improve your efficiency.

Improve the hand paddling time

1、Hands inside paddle

Clamp arm hold water, palm from the back to turn inward, hands together, elbows inward, hands close to the chin area, while doing low head movements. Clamp arm action to be completed slightly faster.

2、Outward paddling with both hands

Hands inside the paddle, inhale at the same time, high elbow hold water, elbow joints to be high, palm backward, to the chest to do hold water action, inside the paddle hold water slightly accelerated. Inside rowing action is easy to make mistakes, pay attention to not palm down, elbow joints to high, elbows do not pull over the plane of more than the shoulders.

3、Clamp arm water holding

Forward low, back to the starting action, the arm forward, the forward extension do not up, pay attention to smooth forward.

4、Arm forward extension

The entire rowing action from slow to fast, pay attention to the rhythm of the control, no pause in the middle, in one go, head up rowing hands to slow, inhalation of water to hold a little faster. Rowing hand action is also similar to a semicircle or heart shape.

Improve the timing of the leg paddle

1, leg collection

In the process of collecting the legs, the distance between the two knees should not be too large, the distance between the knees must be less than the distance between the ankles when the legs are closed and the palms are turned over, the calves are as close to the thighs as possible, and the heels are as close to the hips as possible.

2、Flip the palm of the foot

After turning the palm to do the inside of the calf and the inside of the foot to the water, so as to maintain the driving force of the water, the stirrups out of the time to be efficient.

3、Stirrups and leg clamps

The stirrups and leg clamps should be fast, and basically start clamping the legs at the same time as the stirrups, and note that the direction of the stirrups is downward and backward instead of horizontal.

Strengthen breathing techniques

1、Exhale in the water

Both arms are the same as when practicing rowing on land, keep parallel to sleep and stretch forward, bend your body forward, dip your head into the water and exhale slowly.

2、Inhale

Head upward, while lifting exhale, while the hands outward paddle, mouth out of the water at the same time to make a "pop" sound, mouth open wide to inhale, pay attention to the exhale need to exhale all, so that the mouth open to inhale naturally, hands in accordance with the "drawing heart" action to do rowing hands.

3、Low head into the water

Draw the heart of the action to end the forward stretch at the same time, head down into the water, and then start to exhale when the arm action is completed, and then return to the starting action, pay attention to the consistency of the action, the middle can not cause a pause due to inhalation.