Skills and methods of breaststroke

Arm movement:

1. External stroke: Stretch your hands forward and tilt your palms at about 45 degrees (the little finger is up). Pull your hands outwards and backwards at the same time, and then bend your arms backwards and downwards.

2. Internal stroke: the palm is turned inward from the outside, and the hand drives the forearm to accelerate the internal stroke. Put your hands together on your chest from bottom to top (hands high, elbows low, elbows under your shoulders) and stretch forward.

3. Stretch forward: stretch your hands forward (elbows straight).

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Leg movement:

1. Leg retraction: Bend your knees to retract your legs, keep your heels close to your hips, and hide your calves behind your thighs to slowly retract your legs, which can reduce resistance. At the end of leg retraction, knees are shoulder width apart, calves are perpendicular to the water, and soles of feet are close to the water.

2. Turn your feet: the distance between your feet is greater than the distance between your knees. Feet valgus, toes outward, feet facing the sky, calves and feet aligned with the water, like the English letter "W".

3. Squeezing water: In fact, it is the process of straightening the legs (bending the hips and extending the knees). The waist, abdomen and thighs exert force at the same time, and the calf and the inner side of the foot push water at the same time, first outward, backward and downward, then inward and upward, just like drawing a semicircle.

4. The outward water pushing and inward water clamping are continuous, that is, the belt clamp is pushed continuously. After pedaling, the legs are straight together, the feet are turned inward, and the toes are opposite. Don't push too hard, accelerate from slow to fast. The pedal speed is the fastest when the legs are almost straight and close together.

5. Stop: Slide for a short time (1-2 seconds) after the legs are together and straight.

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The complete coordinated action of breaststroke: raise your head and breathe when you stroke outside, lower your head and hold your breath when you stroke inside, and kick your leg and exhale when you reach forward.

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Decomposition of ventilation skills

Step 1: Prepare posture.

You can choose to stand in the pool, put your hands together straight, take a deep breath through your nose and mouth, jump with your feet, slide into the water, slowly spit out the air in your mouth, and adjust your body to be parallel to the water.

2. Pull it out for water.

Pull out the water with your hands and exhale slowly in your mouth. Your feet must be straight, not bent. This is a common mistake made by beginners. I don't know, while bending, it greatly increases the water resistance, reduces the running pattern and slows down the sliding speed.

Don't row in it.

Close your hands and feet at the same time Your upper body is in a higher position because of the support of water. Raise your head, open your mouth, take a deep breath through your nose and dive into the water again.