How to learn butterfly and freestyle

The introduction of all kinds of swimming strokes starts from the legs, and you must master the leg and hand movements skillfully to learn to coordinate the movements. If you want to master them skillfully, you have to train thousands of times, and you can't rush for success. The basic skills of legs are excellent, so you can't do coordinated movements? Forget your hands and feet, forget your hands and feet when you breathe? . When you have a strong hand and leg foundation to do collaborative exercises, your body is not easy to deform.

Correct freestyle posture

Freestyle rowers, let's learn the movements in the water first.

How come?

The first one is to hold water, which is also what the people say? Grab water? .

Do land imitation exercises first, such as one foot in front and one foot behind, hands straight and head down, and then like this.

What should I pay attention to when holding water?

Move your arm first, push your elbow forward, and stretch your shoulders forward. This is an action of holding water, with the palm in the middle.

What is holding water for?

Holding water is to get the largest paddling area as soon as possible and lay the foundation for later paddling, which is one of its purposes.

In fact, the action of holding water didn't give you much motivation to move forward, just laid a foundation.

Actually, we know that the shoulder joint is not very good.

Unlike swimmers who press their shoulders when they are young, it is right for people with good shoulder joints to reach forward and hold water desperately, but those shoulder joints are not so good. What are the requirements?

Straighten as far as possible, but not to the front, but to the front and below.

In this way, if you straighten out, including holding your palm in the water and walking towards the middle, your elbow will be pushed forward, your shoulders will be straightened and your shoulders will be much more comfortable.

Just go back and try ~

Straighten out like this.

Keep the water straight.

The difference between these two movements lies in the comfort of the shoulders. If you sink a little, your shoulders will be much more comfortable.

What about after holding the water? The left shoulder starts to stretch forward, the right shoulder starts to push back, the big arm sticks to the side, and then pushes the water.

This whole movement needs a lot of practice to optimize it and get used to it.

Hold hands, turn around, push water.

Generally, when we do imitation exercises on land, we should think about the feeling of being in the water in our hearts, and then do it on both sides when we do it. It is essential to turn around.

Do it in water.

You can first find a shallow water area with a depth similar to this, or a little shallower, and then stand with one foot in front and one foot behind, paying attention to standing well and putting your hands in front.

When you are in the water, you will feel,

Wow ~ it's resistant.

Therefore, when we practice at ordinary times, we should feel hard in our hearts, just like throwing things behind our backs, right behind us.

The most important thing is to remind you that the main direction of pushing water is backward.

Paddle to push the water back.

?

Hold the water, turn around and push the water.

It is best to be familiar with rhythmic breathing before practicing freestyle breathing. Practice breathing by turning your head to the shore.

Turn your head to the shore and breathe.

You can squat in the water, hold your hands on the shore, put your head in the water, and do rhythmic breathing on your side. In other words, when you face down, exhale slowly through your nose. When inhaling, turn your head to one side to get out of the water, and inhale with the explosion. Practice repeatedly.

The walking rower turned his head unilaterally to take a breath.

Then, you can cooperate with underwater paddling practice and get in touch with underwater paddling for air. Practice breathing four times first, that is, rowing for four breaths. During the first and second strokes, he lowered his head and held his breath. On the third stroke, he exhaled through his nose. In the fourth stroke, he turned his head while paddling, and when his hand came out of the water, his head also came out of the water. Is this the most important way to use explosive exhalation? Dad? Spray the water off your mouth. Inhale at the same time. When the head is about to enter the water, complete the whole inhalation action, and the head rotates at the same time to keep the posture facing the water. Therefore, there is no four strokes for ventilation as a cycle, so practice repeatedly.

Stand in the water after paddling for air.

When you are familiar with walking and breathing, you can continue to practice hand-foot coordination. At the beginning, you can also aim at getting out of four tricks. Practice breathing first. Practice like walking and breathing. With the fourth stroke, paddle with your hands and turn your head around. When rowing the third stroke, try to stretch your hands forward and let your shoulders stretch, so that your head can roll out of the water more smoothly. At the beginning, you can't row continuously. You can practice standing in the water after four strokes, and so on.

Underwater dynamic diagram of bilateral ventilation

Bilateral ventilation electrocardiogram

After you are familiar with unilateral ventilation, you can practice bilateral ventilation, that is, ventilation after three strokes, that is, ventilation on the first stroke, the second stroke, the third stroke and the other side. In this way, the two sides will take turns to catch their breath and keep the direction of progress, so as not to go astray.

The correct posture of butterfly stroke

(1) The butterfly's hand enters the water on the shoulder extension line, guided by the thumb, and inserted obliquely into the water.

(2) After entering the water, the shoulders and elbows extend forward, and both hands grasp the water outward, backward and downward along the curve. When your hands are shoulder width apart, bend your elbows and speed up the stroke.

③ After the hands are separated to the maximum width, turn the arm inward, upward and backward, and keep the elbow high and the arm bent when lifting the arm. When your hands are under your chest or abdomen, the distance between your hands is the shortest.

④ The coordination of breathing and paddling is also the key to butterfly stroke. When the arm finishes paddling inward, the head comes out of the water to inhale, and when the arm moves, the head returns to the water. Remember two? Before? That is, the head comes out before the hand comes out and the head goes into the water before the hand goes into the water.

(1) When the distance between the hands approaches the nearest distance in butterfly stroke, the arm stroke direction changes again, and it turns to stroke outward, upward and backward until the water comes out.

(2) After paddling out of the water, the arm is driven by the shoulder and moves forward in the air. When preparing to enter the water, the arm moves forward from both sides in a low and relaxed posture.

③ It is difficult to master the body posture of butterfly stroke, and it is also difficult to master the kicking.

What is the stroke route of butterfly stroke? Keyhole? Shape means that the distance between hands is the shortest when they are under the chest or abdomen, and this stroke route is more uniform.

(2) Pay attention to the movements of the limbs in butterfly stroke, that is, the arms and legs simultaneously coordinate their efforts.

Butterfly swimming skills

1. Start breathing, keep your head down, be in line with your spine, and look down instead of up. When the arm pushes the water, it begins to use the elasticity generated by the outward stroke to move the arm.

2. Start waving your arms forward. Guide your arm forward through your wrist. Keep your shoulders close to the water and your head in line with your spine.

3. Wave your arm forward. By your wrist. Relax your hands and arms when flying forward. Breathing basically stopped.

Try your best to swim to the end of the swimming pool. At this time, the head begins to fall down, so that the arm can swing forward more flexibly.

At this stage, the chest begins to fluctuate rhythmically, which drives the body to do wave action.

6. Head submerged.

7. Stretch your arms outward and forward, not downward.

8. Hips out of the water

Butterfly is the youngest of the four competitive swimming positions, and its speed is second only to crawl. The main feature of butterfly stroke is that the body is prone in the water, and the arms are simultaneously and symmetrically rowed backwards to both sides of the thighs, and then the water moves forward through the air to enter the water in front of the shoulder extension line, and the upper body and legs are rowed in a continuous wave in turn.

Three stages of butterfly stroke technique

Butterfly originated in the 1920s and evolved from breaststroke. Early butterfly stroke was once one of the postures used in breaststroke competition. According to historical records, the evolution of butterfly stroke technology has gone through three stages:

1. The earliest butterfly stroke appeared in the Philippines on 1924. At that time, people used the leg movements of breaststroke to cooperate with the arm movements of underwater advancement and underwater paddling, which greatly improved the swimming speed. 1933, American Henry? Mills adopted this position for the first time in the competition, which soon spread widely and gradually replaced the traditional breaststroke technique in the competition.

2. In the butterfly stroke stage, in order to prevent the traditional breaststroke technique from being eliminated, and for the further development of swimming, FINA decided to divide breaststroke and butterfly stroke into two independent competition postures of 65438 to 0952. Since then, butterfly has become another new event in regular competitions. There are still many traditional techniques used by early butterfly swimmers, but leg movements have developed into new techniques with small amplitude, short route and fast frequency.

Development and change of butterfly stroke

After 1956, almost no one took part in the competition with breaststroke and butterfly. Since dolphin swimming came out for decades, the technology has gradually developed from the early obvious big wave posture to the relatively stable small wave and fast-paced modern technology, which has undergone many changes:

1. Big wave technique, an early dolphin butterfly represented by Dong Beike, is characterized by the ups and downs of the body when swimming in, the arm obviously stretches forward and pauses behind the water, the head position is below the water surface, and the leg is kicked 2-3 times per action cycle, and the action rhythm is slow and incoherent, emphasizing the propulsion of the legs;

2. After1956, it gradually evolved into a stable posture, the amplitude of trunk wave-like movements decreased, and the strokes were uninterrupted twice in each movement cycle, which accelerated the movement rhythm and made the coordination of arms and legs more prominent;

3. In the early 1960s, the technique of combining wide strokes with kicking and dragging in each movement cycle appeared.

In the late 1960s and early 1970s, Ma, an American athlete and winner of seven gold medals in the 20th Olympic Games, took the lead. The butterfly elbow technique represented by Shpits is popular in the swimming world. Its main feature is elbow stroke. What is the stroke route? Keyhole? Shape, when moving the arm, keep the elbow bent, the arm paddling acceleration force point is in the water pushing stage, and at the same time do the second kick hard;

5. Since 1980s, the low, flat and straight dolphin swimming posture has replaced the above-mentioned high elbow technique. Its main characteristics are: when moving the arm, the two arms are close to the water surface, the arms are straight, and the action route is short and flat; Stroke accelerates the forward movement of power points; The coordinated movements of arms and legs are coherent, and the frequency of competition movements is faster; The swimming posture flattens and the body fluctuates slightly.

Body posture of modern butterfly stroke

The body posture of butterfly stroke is also a technical term of butterfly stroke, which refers to the position and shape of the body in the water during butterfly stroke. The main feature of modern butterfly posture is that the body is prone in the water and has no fixed position. In the process of swimming, the upper body always swings rhythmically around the horizontal axis of the body, and the legs regularly kick up and down, so the relative position of the upper body and the head is constantly changing, which is the fundamental difference between butterfly and the other three swimming postures.

The body posture of early breaststroke and butterfly stroke was relatively stable. When swimming, the longitudinal axis of the body forms about 20 with the horizontal plane. Angle, when you look up and inhale, your body leans more. In early dolphin swimming, the head and shoulders were pressed down and extended to drive the trunk and legs to swing up and down in waves, and the technical structure of early breathing and early cooperation was adopted. The posture of the body in the water is wavy, so it is also called the big wave dolphin swimming technique.

Modern dolphin swimming is also called wavelet dolphin swimming, because it uses the strength of the waist to drive the whipping action of the legs, with the technical structure of late breathing and late cooperation, so the body fluctuates slightly.