Breaststroke action essentials Breaststroke gas change skills

Breaststroke is the oldest stroke and the easiest one to learn.

Hand movements

Starting position

Both arms are naturally stretched out, palms open, palms down, parallel to the horizontal, and the body is in a natural straight position.

Outward arm stroke

Elbows straight, palms slowly turn from down to outward, palms tilted about 45 ° angle, while turning the palms of the whole arm outward diagonally below the push away, at this time is no forward propulsion, do not need too much force, so as not to waste energy. Tip: The outer arm should be relaxed, no need to force.

High elbow grip water

When the palm and arm feel pressure, start to grasp the water, this is the most critical step to grasp the water propulsion, too early to grasp the water, will lead to shorten the distance of the inner rowing, affecting the speed. Tip: The speed of water grabbing depends on the level of the individual, high level, grabbing water fast, otherwise, slow.

Inward stroke closing hand

When the arms open about 45 ° angle, the wrist began to bend, the palm from the outside to the inside, the arms drive the elbows to accelerate inward paddling water, the water pushed to the inside of the body, at this time due to the push of the water, the upper body can be in a higher position; the action is completed, the elbows will be placed under the armpits, arms close to the body to reduce water resistance; palm also from the outside up toward the chest, placed in front of the head below the position. Tips: In the whole process of internal paddling hand collection, the hand should be fast, round and hard, and the elbow joint must be lower than the hand at the end of the collection.

Arm forward extension

The palms turn from upward to relative and then to combined, slowly straighten the elbows while the palms turn, reach forward with dark force, try to reach to shrink shoulder width, reduce resistance, create a better flow line, improve glide speed, slowly turn the palms to downward before the end of the final movement, ready for the next outward stroke. Tip: In the whole process of reaching forward, palms to fingers to straighten, to minimize the resistance of the water.

Leg action action essentials

Legs

Bend the knee to close the leg, the force should be small when closing the leg, the heel to the hip, calf as close as possible to the thigh, the best to close the leg within the thigh projection surface, so as to minimize the resistance to close the leg; the best position at the end of the leg, is almost vertical calf in the horizontal plane, the palm of the foot is close to the horizontal plane, the two knees and the shoulder is almost the same width.

Foot roll

This movement is arguably the most critical one in the whole leg movement, it can directly affect the effect of the stirrups; hook up the footboard, the sole of the foot facing up, toes outward, feet turned outward, so that the inside of the foot and calf to the direction of the stirrups, in the back looks like an English letter "W", this can give full play to the power of the stirrups, creating a better The forward thrust.

Stirrups in the water

To put it bluntly, it is a process from bending the legs to straightening them, even the foot plate should be straightened; when stirring the water, from the waist and thighs, stirring the water outward with the calves and soles of the feet until the feet are even positioned almost shoulder-width apart, straightening the foot plate and clamping the water with force until the feet are straight together; the whole process of stirring and clamping the water is round and continuous, not so obviously separate steps, try to control the straightening time of the foot plate In the stirrup water too early to straighten, will seriously affect the speed of propulsion, too slow and will increase the water resistance, slowing down the speed.

Skating together

After straightening the feet together, the natural glide, usually 1 to 2 seconds of time.

Change of air action essentials

Preparation position

You can choose the poolside, high platform jump, or stand in the pool, hands straight and together, nose and mouth a deep breath, feet a leap, drill into the water glide, slowly exhale the air in the mouth, adjust the body parallel to the water surface.

Outward paddle to grab the water

Hands outside the paddle to grab the water, the mouth still slowly exhale, the feet must be straight, do not bend, which is a common mistake made by beginners, who do not know, while bending, has greatly increased the water resistance, reducing the flow of water type, slowing down the gliding speed.

Inside the paddle to close the hand

Hand and foot at the same time, due to the force of the water, the upper body in a higher position, lift your head, open your mouth along with your nose and take a deep breath and dive into the water again. Tip: Do not prematurely close the legs, slowing down the gliding speed, close the hand instantly close the legs.

Arms forward

Continue to slowly exhale, when the arms are almost halfway forward, the feet kick the water in the direction of the stirrup. Tip: Do not reach out too slowly, miss the best time to stir the water, affecting the forward speed.

Continue to glide

Arms as far forward as possible, tighten the shoulder width, foot plate even, try to form a good flow of water type, reduce resistance, slowly exhale, natural glide 1 to 2 seconds.

Breaststroke mnemonic

Arm action key phrase.

Breaststroke arm symmetrical paddling, peach-shaped paddling to the side down; both hands flex the wrist to grasp the water, flex the arm high elbow backward paddling. Paddle under the shoulder and quickly close your hand, both elbows forcefully clip inward; reach forward with both hands parallel, straighten and relax forward.

The key phrase of leg action.

Breaststroke stirrups like a frog, backward stirrups clip forward slide; close leg heel hip side leaning, two knees like shoulder width apart. Slowly collect the legs while collecting, turn your toes to the sides; stir backward to clip the water, and float for a while with both feet together.

Hands and feet to coordinate the exchange of breath mantra.

Two arms at the same time a paddling water, head up inhalation closely followed by; leg collection and turn the foot stirring clip water, exhale the water with the nose and mouth. Slowly close the hands and legs at the same time, two arms forward and then stirrups; such cooperation should be remembered, coordination and cooperation to learn.

Swimming precautions

1、Supplement energy in advance

Before swimming can drink some sugary drinks, can improve the blood sugar value, to ensure that swimming will not appear hypoglycemia, and to ensure that after swimming will not be particularly hungry.

2、Control the intake

Try to restrain your appetite, eat more vegetables, milk, starchy foods, and reduce the intake of high-calorie foods.

3、Warm up before swimming

Do preparatory activities before going into the water to move your muscles and joints away from each other to prevent strains and cramps.

4、Do not swim on an empty stomach

Swimming is a high energy-consuming sports, will consume a lot of calories, if fasting is likely to appear hypoglycemic conditions, resulting in dizziness, muscle cramps and other problems.