Breaststroke essentials

Breaststroke essentials

The essentials of breaststroke. After summer comes, swimming has become a good place for us to cool off, not only to cool down, but also to lose weight and keep fit. But what is the breaststroke? Let me take a look at the relevant information of breaststroke essentials with you. Let's have a look.

The essentials of breaststroke 1

A simple learning formula of breaststroke: paddling without moving your legs, stopping your hands and then retracting your legs, stretching your arms and kicking your legs, and floating together for a while.

Learn the formula of breaststroke.

First, the breaststroke kick is like a frog, pushing backward and sliding forward. Put your legs and feet together with your hips, and your knees are shoulder width apart.

Slowly retract your legs while retracting them, and turn your toes to both sides. Push the water back hard and float with your feet together for a while.

Second, the breaststroke arm strokes symmetrically, and the peach stroke strokes sideways. Bend your hands and wrists to catch water, and bend your arms and elbows backwards.

Row under your shoulders, stop quickly, and clamp your elbow hard. Stretch your hands forward in parallel, straighten and relax.

Third, the breaststroke should be coordinated, and the legs and arms should breathe properly. Pull your arms and relax your legs and retract your legs at the same time.

Push your legs forward and slide your arms and legs straight for a while. Slowly raise your head, slide your hands and exhale slowly.

Fourth, stroke both arms at the same time, look up and inhale tightly. Put your legs together, turn your ankles to catch water and exhale through your nose.

Put your hands together, slowly retract your legs, and stretch your arms forward before kicking. This kind of cooperation should be kept in mind and coordination should be learned.

Deep anatomy of breaststroke arm movements

1. Starting posture: keep your arms in a certain tension, and naturally straighten forward, parallel to the water and in a straight line.

2. Grab the water: the arm is extended forward, the shoulder joint is slightly rotated inward, the palms of both hands are slightly turned obliquely downwards, the wrists are slightly hooked, and the hands are separated and pressed obliquely downwards.

3, paddling: the two arms are divided into 40-45 degrees, and the wrist begins to bend. At this time, the arms and hands gradually take the initiative to paddle sideways, down and back. When paddling, the flexion angle of forearm and upper arm is constantly changing. In general, the joints of elite athletes bend at an angle close to 90 degrees in the main stage of paddling. Because this angle can exert the greatest strength, at the same time, it can make good use of the large muscle groups in the chest and back. Generally, when the elbow joint angle of low-level athletes is large, when the arm reaches an angle of about 120 degrees, it is necessary to continuously transition to stop the hand inward. When you stop paddling, the route of your hand should not be below your shoulders, but below your shoulders. In order to make full use of all the forward forces to improve the speed, athletes should use more strength to do the paddling action when entering the paddling position in order to obtain the maximum forward speed. Therefore, it is reasonable for athletes to raise their body position when paddling.

4. Closing the hand: Closing the hand is a continuation of the paddling stage, and the closing process can also generate greater forward force and upward force. Place your arms inward and upward on the front and bottom of your head. At this time, your arms and elbows move almost simultaneously. When you stop, don't slow down the stroke, but finish it actively at a faster speed. Don't emphasize the action of pinching the elbow inward when you close your hand, which will weaken the stroke force and avoid the stroke route being too large. The hand-closing action should be conducive to the rapid forward hand-reaching action without affecting the coordination of arm and leg movements. When the hands are folded to the front and bottom of the head, the palms of both hands are turned inward from the back, and it is advisable that the big arms do not exceed the extension lines of the two shoulders. In the whole closing action, the hand movements should be positive, fast and smooth. When the tail is closed, the elbow joint is lower than the hand, and the upper and lower arms are at an acute angle.

5. Arm extension: As can be seen from the action, the arm extension action is completed by straightening the elbow joint and shoulder joint. The palm of your hand turns gradually from top to bottom and stretches forward at the same time. Fast arm extension is one of the characteristics of modern breaststroke technology, which closely cooperates with leg movements, so the shoulders should move forward while extending the arms. Many athletes also "press" their heads forward almost at the same time, but we must pay attention to the fact that there can be no pause in the arm extension. Anyway. The movement route of the whole arm movement is elliptical, whether looking down or looking up. Side view is a coherent, powerful and fast process from shallow to deep and then from bottom to top.

There are two keys to learning breaststroke well:

1, kick action, if the kick is not in place, it is difficult to move forward, and the instep must be hooked up, so don't straighten your feet, otherwise you can't kick the water, and naturally you can't move forward.

2. The cooperation between hands and legs is also very important. When kicking, straighten your hands forward from your chest. At this time, don't paddle by hand. When paddling backwards with both hands, breathe in with your head on the water, put your legs together, and so on! With the technique of breaststroke, the arm slides down and begins to look up gradually. At this point, the legs keep a natural relaxed and straight posture. When the arm is paddling, the head is raised until the eyes are above the water and the legs are still motionless. Only when you stop, do you start to close your legs and lean forward slightly. At this time, raise your head to the surface of your mouth and inhale quickly and forcefully. Bow your head when you reach your arm, exhale through your nose or nose and mouth, and push and hold the water when your arm reaches nearly half position. After that, let the body stretch and slide for a certain distance, and then do the second cycle when the pedal speed decreases.

Breaststroke essentials ii

Breaststroke skill teaching

Here, let's first review the key points of frog leg continuous action:

1, slowly withdraw your legs; 2. Knee shoulder width;

3, the foot board is everted; 4. Push the clip backwards,

5, horizontally close together.

Next, I will introduce you to three ways to practice frog leg movements in water:

First of all, shore frog leg exercises

Breaststroke tutorial,

Three training methods of frog's leg movement in water

Frog leg exercises to support the coast and prone surface

The practice action is: catch it backhand on the shore of the swimming pool, let the body float on the water, and then practice according to the essentials of frog leg continuous movement.

Second, the practice of holding the bank's frog legs

Breaststroke course, three methods of practicing breaststroke leg movements in water

Frog leg exercises on shore and back.

The practice method is: float on the bank of the swimming pool, hold your body up with your hands, keep your head on the water, put your legs together and float on the water, and then practice according to the essentials of frog leg continuous movement.

Third, practice with floating frog legs.

Breaststroke course, three methods of practicing breaststroke leg movements in water

Practice with floating frog legs

Practicing movements is like holding a floating board to kick and float on the wall. After kicking out, float for a while, and then practice according to the continuous movements of frog legs. The key to the combination of the two movements is that the main driving force of breaststroke comes from the kicking of the legs. Kicking is not kicking backwards, nor is it a combination of two actions.

Kicking water with the inside of the calf and the pedal is like a whip, which is very difficult. As long as you practice more, with the help of videos or swimming coaches, you will soon find the feeling of kicking water.

Mistake one

Before introducing breaststroke kick,

Let's take a look at the following common mistakes:

Breaststroke error: foot flip is not clear.

The first wrong action: the foot flip is not clear, the foot flip is the key to generating strength, and the baseboard is the end of the leg. If the foot flip is not done well, it means that the strength has not been effectively used.

Error 2

The second kind of wrong action: lifting the buttocks: the legs are closed too tightly, too close to the abdomen, and the body arches, causing the buttocks to float.

Therefore, once the leg is confiscated, the ass will tilt up, which is unsightly and also causes great resistance.

Error 3

The third mistake: there is no drift, and the legs are closed quickly. The driving force of frog legs is the power to keep floating. Retracting the legs too early will waste the propulsion generated when lifting. If the legs are retracted too much or too fast, it will increase the resistance and reduce the forward force.

Correct breaststroke leg movements can be roughly divided into five formulas:

1, slowly retract your legs.

2. Knee shoulder width;

3, the foot board is everted;

4. Push the clamp back

5. The leg only closes the calf and does not close the thigh, so it is always out of the water or empty.

Insufficient water retention

Inadequate water-catching movements lead to inability to walk ... These various wrong movements directly lead to the reduction of breaststroke efficiency, and swimming hard is not fast.

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What is the general order of breaststroke teaching?

The general order of breaststroke teaching is as follows:

1, breaststroke is one of the competitive swimming postures. The human body is prone on the water, with two arms bending and paddling under the symmetrical straight arm on the chest, and two legs bending and stretching symmetrically to catch water, just like a frog swimming.

2. Breaststroke is labor-saving, durable and of great use value. It is often used for fishing and hunting, swimming, ambulance, water treatment and so on. At the same time, it is also a learning project for beginners of swimming.

3. After refining the movements, rhythms and skills of breaststroke, it is "paddling with both hands holding the water, raising your head and inhaling, then closing your legs, reaching out and breathing, kicking your legs fiercely, holding the water, straight for a while and floating for a while.

4. Put your hand forward before kicking, because it can not only keep your body in a relatively balanced position, but also have a sliding distance afterwards, which is a relatively labor-saving swimming method.

5. Swimming in this position is easy to observe the target, with hidden movements, low noise and great practical value. For a long time, it has been widely used in fishing and hunting, water treatment, swimming and ambulance.

Extended data:

You can do breaststroke well in the future, and you can make the following connections:

First, practice breathing.

Second, practice drifting.

Third, practice kicking.

Fourth, practice rowing.

Fifth, practice hand-foot coordination.

Sixth, practice sprinting.

Seven, practice starting.

Eight, practice turning around.

Five steps of breaststroke teaching

Five steps in breaststroke teaching:

1, you need to keep your body lying flat and face down in the water. It is best to pull the traction rod by hand and finally keep your body in a straight line.

2. You need arm-related movements. At this time, loosen the traction rod, straighten your arms, palm down, and press down or outward at the same time. Then, put your elbow higher than your hand and pull it towards your chest. This is a quick hand movement, which needs attention. Then, put your hands together and push outward. This is a whole step.

Everyone needs to adjust their breathing after arm movement. At this stage, they can rely on their friends or their own hands to push forward and exhale bubbles.

4. When swimming, you need to hit with your legs, so that your heels are close to the bottom, and then your feet move outward in a circular motion. However, you may be idealistic that kicking breaststroke can increase thrust, but you also need to keep your back flexed.

5. After kicking skillfully, you can practice sliding keys. You need to straighten your hands and feet for two seconds. When your legs move forward, you can slide with you.

Steps to learn breaststroke

First, leg movements are the most important part of breaststroke technology, and learning breaststroke needs to start with leg movements on land. The specific method is:

1. Sit on the ground or a stool, with your torso leaning back and your hands on the ground. Keep your legs together and straight, lift your legs slightly, take a deep breath and hold your breath. Slowly retract your legs and knees outward. At the beginning of leg contraction, the soles of the feet are slightly everted. Bend your hips and knees, tighten your legs close to your hips, then kick your legs back together without stopping, and exhale through your nose and mouth. When pedaling, you should hit the ground with your feet. In the first half of the kick, the sole of the foot is perpendicular to the longitudinal axis of the body. Finally, the soles of the feet are straightened as fast as whipping, and the legs are suspended after straightening. Exhale quickly and exercise continuously.

2, into the water, waist-deep, take a deep breath, prone in the water, face into the water, arms stretched forward. When the legs are retracted, the knees are shoulder-width apart, and the soles of the feet are retracted along the water. Then, your feet should be symmetrical, and you should do a semi-circular accelerated kick backwards and downwards until the action is over and your legs are close together. When doing this, push the soles of the feet and the inside of the feet backwards to catch water. After kicking the water, the legs stop for a while, and the athletes slide on the water by acceleration.

3. Lie prone on the bench and imitate breaststroke leg movements at medium and slow speed.

4. Raise your head and learn leg movements. Push the pool wall or bottom to slide, stretch your arms forward, raise your head so that your mouth is above the water, and do breaststroke leg movements. Be careful not to stretch your arms too far forward, and let your legs move smoothly except when they are close together.

5. Grab the handrail by the pool or help your partner do breaststroke leg movements.

6. Stretch your arms forward to do leg exercises.

Second, master leg movements first, and then learn arm movements. Correct arm movements are an important part of breaststroke. The learning method can use:

1. Stand on the land, bend forward with your feet shoulder width apart, raise your head and stretch your arms forward. The arms are symmetrically divided outward, slightly downward, the palms are turned outwards, and the wrists are slightly flexed, so that the palms can face the water earlier. When your arm starts paddling, your head will lift from the water. Take a deep breath. Don't lift your head too much and don't row your arms beyond the shoulder line. Bend your elbows, and stretch your hands forward in a circle under your chest to make a preparatory posture. Reach out and take a deep breath through your nose and mouth.

2. Stand in waist-deep water, lie prone and stretch your arms forward. Hold your breath after inhaling. Bend your wrist slightly and paddle your palms outward and downward, so that you can feel the support of the water. Bend your elbow and continue paddling. Draw the two sides to your chest and get closer. Turn your palms to your torso, then stretch your arms forward and start paddling. Be careful that your arm doesn't leave the water during the stroke.

3. Learn arm movements with your head on the water. Push and slide, hold your breath and look forward. Do arm strokes several times in a row, and be careful not to bend your legs.

4. Push and slide to further improve arm movements.

Third, the ultimate goal of decomposition learning is to cooperate better. Only by organically combining the movements of all parts can we achieve the best results. The coordination of breaststroke arms and legs and breathing should be coherent, smooth and effective. Practice methods can be used:

1, arm and leg coordination in water. When pedaling, slide, face the water, hold your breath, paddle with your arms, start paddling with your legs together, and then stretch your arms forward, close together and pedal. After the arms and legs are straight, slide on the water for 3-4 seconds, and then repeat the above actions. After doing it 2-3 times, take a break and continue practicing.

Repeat the last exercise, but hold your head up.

3. Repeat the last exercise, alternately raising and lowering your head. Lift your head out of the water when paddling, and put your head into the water when you stop kicking.

4, arm movements and breathing. Slide your arm forward and lift your head slightly above the water. When the arm is extended, the face enters the water, the nose and mouth are even, and the breath is forced. Then, slowly raise your head, use the power generated by arm paddling to start raising your head, open your mouth and inhale quickly. Be careful not to inhale too late, and complete the inhalation in the arm stroke stage.

5. breaststroke is the same as swimming. Slide, straighten your legs, stretch your arms forward, exhale into the water, then start paddling backwards and downwards, raise your head and inhale quickly, and start to retract your legs when your arms are close to the shoulder line. Stretch your arms forward, hold your breath when you push the water, stretch your arms forward after you finish, and exhale into the water when your legs are together. Keep practicing and travel as far as possible.

Overview of breaststroke techniques and methods

Overview of breaststroke techniques and methods

Summarized the skills and methods of breaststroke. The method is as follows: exhale from small to large, and gradually increase the expiratory volume. As soon as the mouth comes out of the water, spit it out hard, inhale as quickly and deeply as possible, and don't pause between breathing and inhaling.

2. Tip 2: Hold your breath in the water.

Hold the hands of the pool, partner or coach, squat down, let your head immerse in the water to practice sulking, and then stand up after a while, so that you can practice unprotected companions. The longer you sulk, the better If you feel uncomfortable with your head, you should stop practicing to avoid injury.

3. Tip 3: Exhale in water

Hold the hand of the pool wall or partner, squat down, immerse your head in the water, exhale slowly through your mouth, and stand up slowly after a while. The longer you exhale in water, the better. Be careful not to exhale intermittently.

4. Tip 4: Rhythmic Breathing

Rhythmic breathing can be interpreted as "regular and rhythmic breathing", which is basically similar to exhaling in water: exhaling through the mouth in water, the corners of the mouth pop up when coming out of the water, and inhaling through the mouth. In addition to paying attention to the rhythm, you can press the water with your hands. Coordinated action: straighten your hands, sink and exhale, press your hands to both sides, look up and inhale)

Now many people go back to learn swimming, and breaststroke is more popular in swimming. If you want to learn breaststroke, you need to master the breathing skills of breaststroke.

5. Tip 5: Master reasonable leg movements.

Maintain reasonable movement of wax parts. The leg movement of breaststroke is the main driving force to push the body forward. Because both legs push the water together, they press down, this action can not only make the body rise, but also help to slide, so that the body is in a reasonable position in the water, which can directly affect the completion of the breathing process. Attention should be paid to the following points in teaching: (1) When retracting legs, the heel should be close to the hip; When the legs are retracted, the soles of the feet are everted, so that the calves are in a vertical position and the water area is increased; Push the water quickly, be sure to push it in place, that is, put your legs and feet together.

6, tip 6: arm movement with breathing

Compared with freestyle, breaststroke is relatively easy to learn. Everyone must know how to climb legs, but it is often difficult for the upper body to get out of the water and inhale. This is mainly because I didn't notice the movement of the elbow. The hand movement of breaststroke is to put your arms together and stroke to the rear of both sides respectively. At the end of the push, the arms should be at the sides of the body. At this time, there should be a quick and powerful elbow pinching action. With the strength of this movement, there will be an instantaneous upward buoyancy. Under this buoyancy, the upper body will surface to complete the mouth inhalation, while the exhalation will be underwater like freestyle.

7. Tip 7: Adjust the position of the body in the water.

Use two or more leg movements combined with one arm movement and one breath to practice. It mainly uses two or more leg movements to adjust the problem of low body position in water after pedaling, so that beginners can master breathing methods as soon as possible to reduce psychological pressure, and then carry out correct coordination exercises of one breath, one arm and one leg movements.

8, breaststroke ventilation steps

1, the stroke begins, and the hands stroke the lower part of the body from both sides, and then the exhalation begins.

2. The elbow joint begins to bend and the upper arm begins to hold water. Under pressure, the head naturally began to lift slightly.

3. Put your hands together and keep your head up. When the mouth comes out, finally exhale, shoulder? Part of it is above the water.

4. Close your mouth, inhale, continue to stretch your elbows and straighten your arms forward.

Summary of breaststroke skills and methods II

What is breaststroke?

Breaststroke is a swimming posture that imitates frog's swimming action, and it is also the oldest swimming posture. In breaststroke, swimmers can easily observe whether there are obstacles ahead and avoid hitting them. Breaststroke is one of the competitive swimming postures. The human body is prone on the water, with two arms bending and paddling under the symmetrical straight arm on the chest, and two legs bending and stretching symmetrically to catch water, just like a frog swimming. Breaststroke is labor-saving, durable and of great practical value. It is often used for fishing and hunting, swimming, rescue, water treatment and so on. At the same time, it is also a learning project for beginners of swimming.

The main points of breaststroke:

1, the swimmer is in gliding posture and his body is close to horizontal. About 80% of the head is submerged in the water, the face is slightly forward, the arms are extended, and the palms are inclined outward.

2. The water receiving action starts from about 7~9 inches underwater, and both hands paddle horizontally. At this time, the exhalation action begins.

3. There is no obvious flexion of the arm, continue to paddle outward, and the exhalation continues to increase.

4. When the swimmer's head starts to lift slightly, the elbow joint starts to flex and the upper arm starts to rotate.

5. When the arms reach the maximum width, the elbow flexion is about 1 10 degrees, and then the elbow posture is obvious.

6. Keep your head up. When your mouth comes out, finally exhale. Hands start to move inward and finish the last push.

7. When your arm is ready to go backwards, inhale and don't pull your elbow under your ribs. Your knees begin to bend and your legs begin to move back.

8. Close your mouth, inhale, bring your feet to your hips, keep your elbows extended, and keep your arms moving forward.

9. Leg return movement continues.

10, the neck flexes and the head continues to tilt downward. The instep flexes, the legs begin to move backwards, the water pushes and the arms return.

1 1. Push your feet back and start to close together. Then the swimmer holds his breath until the next stroke begins.

12, arms fully extended, hands slightly below the shoulder level, legs pedaling close to completion. When the swimmer finishes kicking, he concentrates on keeping his body in a straight line. He will keep this sliding posture for a short time, and then when he feels slower, another arm stroke cycle begins.