Breaststroke to improve the speed of skills how to improve the speed of breaststroke

Breaststroke is very simple to start, but at a later stage many friends complain that the speed can not be faster and encounter bottlenecks, the following to talk about the skills of breaststroke speed up.

Arm technique

When the upper body is out of the water, the buoyancy drops quickly, so the forward stroke must be fast at this time, if there is a slight pause, the body will sink and the forward stroke will not get up. To be fast, that arm inner rowing action absolutely requires great. The arm strength is mainly concentrated in this area, if the arm strength is limited, then the inner rowing will have to reduce the amount of water held. To adjust according to the size of their arm strength, by changing the angle of the arm to the water, so that the closing hand to the water angle to increase the direction of the inside up, reduce the direction of the outside back.

Leg skills

Collect the calf when externally rotated to collect, only bend the knee not bend the hip, the heel efforts to the hip close. Knees to do while collecting the calf outward, knees divided to the same shoulder width position is best. Small is not good to stabilize the hips, large hips will feel too much lying and too heavy. This is done, that the leg can play a leverage role on the whole body, and the center of gravity of the hip is still stable. There is another advantage of rotating the calf is: to extend the time to collect the leg, easy to adjust and arm action rhythm with, feel the leg slow half a beat in waiting for the hand.

Waist and hip skills

When closing the hand, the waist and spreading the abdomen forward, when the hand a collection began to enter the water forward, the waist and abdomen immediately turned to the abdomen and hips, so that the hip center of gravity using inertia to the chest floating heart close, the body to maintain a forward leaning posture, to complete the forward movement. Collect the hand to enter the water, first from the bottom to the top and then down a gentle arc movement, head with the hand, driving the upper body also according to this arc movement, avoid direct to the water, as the drill into the water. These details should also do a good job, can make the forward stroke effect better play out.

Training methods to speed up

More forward training, to grasp the feeling of forward movement, which is similar to the feeling of diving practice. Diving is also to pull the body's center of gravity high, and then dive forward, so usually practice more diving, and so skilled feel, speed is a matter of course.

Swimming precautions

1、Advance replenishment of energy

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.