Breaststroke beginners how to change the air beginner breaststroke gas change skills

The most painful thing for the beginners of breaststroke is probably the change of air, so let's learn how to change air for the beginners of breaststroke.

Poolside breathing exercise

Lie on the edge of the pool and start practicing, breathe in and out of the water, breathe in and out of the water. After you have a certain rhythm and feeling, you can bend over and practice, and breathe in and out of the water with your head up and down.

Stretching exercises

After you have practiced breathing, you can practice stirrups. The order of stirrups is one shrink two stirrups three together, stirrups should be hard, because this is the main power of breaststroke forward, and together, in fact, the body is gliding, must be tight, legs straight, reduce the resistance of the body.

Breathing in and stirring

At this time, you can combine gas exchange and stirrups to practice. Beginners can use the floating board, grab the floating board with both hands and start the practice of gas exchange and stirring, collecting the legs when raising the head and inhaling, and gliding with the stirring when entering the water and exhaling.

Paddling and overall practice

Paddling is to use the small arm paddling, do not swing the big arm, otherwise slow and high energy consumption. Then the legs should be straight, to ensure that the stirrups are adequate as well as the shape of the body, swim slowly and combine each action together in a coordinated manner to ensure correctness.

Notes on gas exchange

1、Mouth inhalation, nose exhalation

About exhaling, some people are used to spitting with the mouth, some people are used to spitting with the nose, special circumstances also have nose and mouth together, this can be a little flexible, I am personally still used to spitting with the nose, some times the nose will enter the water, then the nose spitting will be the perfect solution to the problem.

2, how much air to breathe in, how much air to spit out

Do not care how much they sucked up and spit out how much air, beginners practice gas exchange, the intensity is generally very low, it is not necessary to gasp for air, sucked more than the oxygen poisoning.

How much to suck

We just need to take a small breath on the surface of the water, and then hold your breath or exhale gently with your nose while sinking into the water.

How much to spit

About exhaling some people say to try to spit out the air completely underwater, out of the water can inhale more air. Some people suggest that underwater spit about 80% of the air, and then out of the water when spitting out the remaining air, you can spit out the water in the mouth and nose clean, to prevent choking while quickly sucking a bite back, you have completed a change of air.

How to spit

Exhale generally do not need to spit out desperately, is a rhythmic release slowly spit out on the line.