In breaststroke, the body is horizontally on the water, and the arms are straight forward and close together. The head is slightly lower, the water is flush with the forehead, and the lower part of the face is immersed in water. Slightly abdomen, waist slightly gathered, body longitudinal axis forward about 5 "~10", keep the body streamlined.

(2) Leg movement

Leg movement is the main driving force to push the body forward. It can be divided into four inseparable action stages: sliding, retracting legs, turning feet and kicking water.

1. Leg retraction: Leg retraction starts from sliding, and the leg begins to sink due to its own weight. At this time, the legs are slightly rotated inward, so that the heels are separated, the calves and feet are as close to the hips as possible, and the knee joint is separated from the front side with the sinking of the legs. At the end of leg retraction, the distance between thigh and trunk is 130゜~ 140゜. It is required that the leg retraction route is short and the resistance is small, so as to create favorable conditions for pedaling.

2. Turn your feet. Turning the foot is the continuation of leg adduction and the beginning of kicking. With the end of leg retraction, your feet continue to tighten to your hips. When the thigh is pronated, the calf is everted, and the toes are everted at the same time, so that the inside of the foot faces the direction of kicking the ball.

3. Kicking water: Kicking water is a fast and powerful kicking action with the thighs, the inside of the calves and the back of the soles of the feet, driven by the strength of the hips after turning the feet. In the process of pedaling and clamping, when the legs are gradually close together, they are slightly pressed down to form the final whipping action.

4. Sliding: After kicking the water, the body slides forward with the help of inertial force, with the legs (including toes) together and the back straight. The gluteal muscles, quadriceps femoris and gastrocnemius muscles are slightly tense, and the body is in a horizontal posture, ready to close the legs.

(3) Hip movement

Breaststroke hip lift can be divided into four inseparable stages: catching water, paddling, closing hands and extending hips.

1. Grab the water: slide immediately, keep the shoulders stretched forward, and rotate the arms inward, so that the arms and palms rotate outward and bend the wrists, and press the water under the side edges respectively. When the palms and forearms feel pressure, they start paddling.

2. Paddling: Start to accelerate the paddling immediately after catching the water, and the direction of paddling is to the side, down, back and inside. When paddling, the elbow is kept in a high position, and the flexion angle of forearm and upper arm changes constantly throughout the paddling process, and the elbow flexion is close to 90゜ in the main stage of paddling.

3. Release: Release is the continuation of paddling, which can generate upward force and forward force. The arms converge inward and upward to receive the lower front of the mandible, and the palms rotate inward from the back. Elbow is lower than hand, and upper arm does not exceed shoulder extension line. Try to put your arm in the projection of your body, which can play the role of propulsion inertia caused by paddling and reduce the resistance of water to arm extension.

4. Reach out: Hold hands, continue to push elbows and reach out. Palms down, arms relaxed, shoulders first and elbows later, arms first and then forward, keeping the body streamlined. When your arm is extended, your arm will return to the sliding position.

(d) Coordination techniques of arms, legs and breathing.

Breaststroke breathing and arm swimming work closely together, generally breathing once in a cycle. Breathing methods can be divided into "early breathing" and "late breathing". "Breathe early" means that when the arm starts to stroke, it raises its head and inhales, and then it lowers its head and exhales. "Late breathing" means that you start to look up at the end of a stroke. When the arm reaches the chest to make the body reach the highest point, inhale, then bow your head, hold your breath with your arm out, and then exhale gradually when your arm begins to paddle outward. Beginners have an advantage in using "early breathing" because the two arms have a large support surface when paddling, so that their heads are exposed to water for inhalation.

The complete coordination of hips, legs and breathing can be achieved by stretching your arms forward after kicking, sliding your legs together straight, then starting the water grabbing action of your arms, and then raising your head and inhaling. When you stop, close your legs and kick your arms.

Second, the practice method

(A) familiar with water

1. Walking and playing in the water

(1) Circle: It is divided into two circles, the inner circle and the outer circle. Each circle holds hands, and the two circles walk or run in the opposite direction. After listening to the signal, they rotate in the opposite direction.

(2) casting a net: first, one or two people are "fishermen", and the rest are scattered. Those caught (photographed) by "fishermen" will pull water into a net until they are all "captured".

Step 2 Immerse and breathe

(1) Immersion: Help the tank with water, hold your breath, squat down, immerse your face in the water, stand up after stopping for one minute, and take a breath in the water.

(2) Open your eyes: Hold the pool or shoulders with both hands, hold your breath and squat down, exhale and open your eyes to see the blisters spit out by yourself or your companions, and stand up after breathing. Practice repeatedly.

3. Floating body

(1) Embrace your knees and float: After standing and taking a deep breath, squat down, relax with your knees and float naturally. Then let go of your hands, let your feet droop, stretch your hands forward and gently press the water down, and look up.

(2) Floating exhibition: After your knees float, straighten your arms and legs into a prone position. Standing method is the same as above.

Push and slide

Turn your back to the pool wall, immerse your shoulders in the water, lift your left arm forward, pull your right arm, push your right foot against the pool wall, stand with your left foot bent, inhale deeply and bow your head, fold your left foot into two legs and bend your knees, keep your hips close to the pool wall, and stretch your right arm forward. At the same time, the head is immersed in water, and the two pedals slide forward.

Leg exercises

1. onshore simulation exercise

(1) Sit and pedal: Sit by the pool or on a stool, lean on your back, put your hands behind your back, and do the actions of closing your legs, turning your feet, pedaling and stopping.

(2) Kicking on the stomach: Do the same exercise on the bench.

Practice in water

(1) Hold the pool and do leg movements on your back and stomach.

(2) Hold the pool and trough in supine position and prone position, and the companion holds his feet to help him realize the foot turning and kicking.

(3) Push the pool wall to slide and do leg movements.

(4) Hold the paddle and do leg movements.

Arm and breathing exercises

1. onshore simulation exercise

Stand, lean forward, stretch your arms forward, and do a good job of receiving water, paddling, stopping and stretching your arms. Breathe in with your head up when paddling, and exhale with your head down when stretching your arms, and experience the coordination between arm movements and breathing.

Practice in water

(1) Stand in chest-deep water with your feet open, with your upper body leaning forward, your arms open, and do arm movements. Don't use force when paddling, mainly understand the paddling route and the action of closing hands.

(2) Practice the same as above, cooperate with breathing, raise your head and inhale when your arm strokes down, lower your head and hold your breath when you close your hand, and exhale when your arm stretches forward. With the help of the forward stroke force, your feet can move forward in the water

(3) Double-person exercise, in which the practitioner lies prone on the water, and the companion stands between the legs of the practitioner, hugging the waist or thigh of the practitioner and doing arm movements and breathing exercises.

(4) Complete the coordinated exercises of arms, legs and breathing.

1. onshore simulation exercise

(1) Stand where you are, with your arms together and straight, and follow the command: collect water from both sides with your arms, stop when paddling, and stand on one leg at the same time, with the other leg doing leg retraction, and turn your feet immediately after leg retraction; When the arm will straighten up, the leg of the flip foot will make an arc pedal clip down and return to the preparation posture.

(2) Practice as above, and look up and breathe.

Practice in water

(1) Disassembly and cooperation exercises of arms and legs. In wall sliding, do an arm stroke first, then do a leg fold, turn around and clamp. The arm and leg alternate, establishing the technical concept that the arm precedes the leg.

(2) On the basis of the above exercises, gradually transition to coherent coordination exercises, which can be carried out in groups.

(3) On the basis of the above exercises, combined with the action of holding your head up and breathing, the number of breaths can be changed from two times with your legs and arms and breathing once to a complete exercise with your legs and arms and breathing once.

Third, practice skills.

Breaststroke technique has complex structure and rhythmic internal circulation. Once you break through the breathing barrier, you can swim a long distance. Beginners often have several wrong moves at the same time, so we should grasp the main mistakes and correct them.

Correcting methods of common error causes

When swimming in posture, the body fluctuates too much, the head is too high and too hard, and the inhalation time is long; When the paddle arm pushes the water down and raises its head to inhale, the mouth can be exposed to the water; When you lower your head after inhaling, keep it in a higher position; Push the water back.

Hips sink and head is too high; Retract only the calf and not the thigh, and lower your head after inhaling; When the abdomen is closed, the knees contract forward.

Correcting methods of common error causes

When the legs are closed and kicked, the head and upper body of the feet are too high; Too many thighs, too few calves, do not take the initiative to approach the buttocks, lie flat, and keep the waist and back properly tight; Active contraction of the calf, less contraction of the thigh.

When the kick is closed, the arm fluctuates up and down, when the leg is closed, the speed is too fast, and the thighs are close together; Close your abdomen and lift your hips when you close your legs, and keep your head and shoulders stable when you kick; When splitting the legs, emphasize the leg retraction and slowly retract the legs; Keep your back muscles moderately tense.

When kicking the leg, the foot does not turn over, and the knee is too wide when retracting the leg; Leg adduction is too fast, so I am eager to kick. Do leg retraction, turn around and kick in the land and water bath respectively, and emphasize to kick again.

Retract your legs too fast, and relax and slow down without mastering the rhythm of your movements.

When the arm is straight, the hand is paddling, eager to look up and inhale, and ask to exhale slowly in the water.

The two-arm stroke is too wide, and the straight arm stroke is shallow, so it's too late to stop. You should do a small stroke with bent arms.

The arm paddling route is too long, and I am eager to paddle hard to push my body forward beyond the shoulder extension line; Raise your head too late and ask for a small stroke; Inhale when you break up.

It is too early to kick at the same time when the action is combined with stretching arms and kicking, and the concept of hip-leg coordination is not clear. Stand on the land and do imitation exercises with coordinated arms and legs.

When kicking at the same time, the arm keeps stretching and the pedaling joints are disordered. Therefore, we are eager to use the decomposition practice of more pedaling and less paddling, emphasizing that both arms slide together after pedaling.

If you can't breathe, you are nervous. If you don't exhale in the water, stroke your arms twice and hold your head up and breathe once. Emphasize exhaling in water before inhaling.

Responder: Tears on the back of hand-Grade 9 20 10-8-20 00:37

Swimming training classes are really important. Through systematic study, you will certainly master the basic ability of swimming, but there are still many tips to learn from:

1. The less ventilation, the better.

2. The more coordinated the swimming movements, the better.

The more uniform the swimming speed, the better.

4. Actions that are effective for progress are accelerated.

Relax your muscles, because these exercises are ineffective for moving forward.

6. Mastering the initial speed is beneficial to the improvement of swimming speed.

7. Forever rowing or water

8. The smaller the forward water blocking cross-sectional area, the better.

9. The greater the effective water blocking cross-sectional area, the better.

I will share my experience with you. You can teach yourself. Breaststroke and freestyle are not difficult, but they belong to two different ways. You'd better learn one first. You should be able to swim 25 meters by going to the pool five times. Don't go continuously. This is my teaching experience. I'll give you some advice on self-study. On the first day, I will practice floating and kick the wall to find the feeling of sliding. I practice 1 hour, then I practice kicking for an hour and have a rest for two days. The next day, I will kick the wall for half an hour, and then continue to kick for an hour. In the last half hour, I can go home and rest for two days. On the third day, I will kick the wall for half an hour and rest for another half an hour. Take a day off. On the fourth day, kick for half an hour first, then add hands and breath for half an hour, set yourself a shorter goal to accomplish, and finally set yourself a longer goal to accomplish. It is best to swim 25 meters, swim as many times as possible, swim until you are exhausted, and go home and have a good rest. On the fifth day, try to swim 25 meters first, swim at the slowest speed after several times, and think about how to do the action in your mind. At this time, you will basically learn to swim. These methods can be used to learn breaststroke or freestyle.

Don't think too much about swimming at first. Think back carefully on the fifth day, and it's best to watch online videos. Leg movements are very important. Watch how to make an online video. At the same time, it is ok to find someone who can help you in the pool. Don't go to school continuously. Take a break for a day or two, so that your progress will be faster. I wish you an early learning.