Who can tell me how to learn to swim backwards?

(1) The left hand enters the water directly over the shoulder, the tail finger enters the water first, the right hand finishes paddling, and the manual backwater begins.

Work.

(2) The momentum generated by the left hand in the second half of the return hand keeps the elbow and arm straight and sinks into the water, leading to the beginning.

Move up. When the right hand comes out of the water, the wrist bends.

(3) When the left hand is paddling downward and outward, the elbow bends and the right leg begins to do diagonal paddling.

(4) When the left hand is over the shoulder, elbow flexion reaches the maximum (90 degrees). Take back your hand, start spinning, and point your palm.

Outside.

(5) When the hand crosses the shoulder, the elbow joint of the stroke arm begins to stretch. At this time, the body leans to the maximum (40~50 degrees).

(6) The left arm completes the stroke, the elbow joint is fully extended, and the palm is down, about six inches below the hip. hand

Push the water down to help lift the right shoulder.

(7) The right hand sinks into the water and is ready to receive water.

(8) The right hand straightens the elbow joint to receive water. Kick the water with your left leg.

(9) Push the water backwards with your right hand. Due to the rolling of the body, the left shoulder is raised.

(10) The right arm starts to press the water downward, and the left leg continues to kick the water upward.

(1 1) At the same time, the right arm stroke is completed, and the left hand stroke is almost completed.

Swimming technique-backstroke

Body posture: ears just entered the water, hips just entered the water, feet just entered the water, and the head remained stable.

Arm movements: entering the water, holding the water, paddling downward, paddling backward, paddling downward for the second time, resetting and moving the arm.

Kick: Put your legs together and kick alternately up and down. Knees can be bent, but they can't be out of the water.

Breathing: Exhale when one arm moves and inhale when the other arm moves.

Rhythm: stroke once and kick six times.

: backstroke breathing

The posture of backstroke determines that it has no ventilation technology, but backstroke is the swimming style that drinks the most water. When the arm is waved,

The water brought out often goes to the mouth, which is very uncomfortable. Some people lean their heads slightly forward for this.

You can reduce the amount of drinking water, but at the same time the problem is that the speed is slower, so the choice varies from person to person.

Yes

Backstroke pays most attention to the balance of the body, which is different from the other three strokes. There is no reference to backstroke as the direction of progress.

Therefore, it is particularly important to exert force evenly on both arms and feel for yourself.

Study on the underwater posture of backstrokers

1 preface with the continuous development of competitive swimming, in addition to attaching importance to scientific physical training, technical training has always been.

It is considered to be an important link to improve sports performance. In technical training, we should attach great importance to the establishment of correct

Technical concepts and correct technical specifications. In backstroke, the seemingly small part of the hand has never been affected.

Too much attention. In practical application, coaches have different views and athletes have different practices. Generally speaking,

There are three swimming postures widely circulated in the swimming world: a, the back of the hand comes out first; B thumb diversion; C small collar

Come out first. The hand shape of backstroke arm when it comes out of the water involves the direction of water thrust, the size of water resistance and the muscles of the arm.

Nervous, turn your shoulders, enter the water. Therefore, the hand shape of backstroke arm can not be ignored and should be paid attention to.

This paper attempts to investigate coaches and athletes through TV video analysis, field observation and competition statistics.

This paper analyzes and demonstrates the water posture of backstrokers and related water pushing techniques, aiming at improving the level of backstroke events in China.

High help.

2 Research methods and objects

2. 1 On-the-spot observation statistics method is very important for participating in the 8th National Games preliminaries (Baoding Division).

Six athletes (8 women volleyball players and 8 men volleyball players) and 30 athletes from Beijing Sport University and Dalian Amateur Sports School in Liaoning Province participated in the competition.

Conduct on-site observation and statistics.

2.2 interview survey 1 1 coach, 20 sports were interviewed. Among them, the national team coach

1, the name of the county where the provincial and municipal teams coach; 0 athletes, first-class athletes 10.

2.3 video image analysis of the 25th Olympic Games 100m backstroke top 8 video observation,

The 8th World Championships 100, top eight in 200m backstroke and 400m medley. The 8th National Games100m, 200m

Eight backstrokes. Statistically process and test the results to measure the differences between Chinese and foreign players; Right?

Analyze and discuss the results, and find out the shortcomings of the election in China.

Results and Discussion The following results can be obtained through research:

3. 1 The water posture of China elite athletes and children athletes in industrial sports schools is almost the same, exceeding 60%.

It is the back of the hand that gives water: 20% of the students in the little finger water sports school; Excellent athletes with their thumbs out of the water account for 20%. Since 70 years.

Since the 1990s, there have been three forms of hand-out movements in swimming textbooks with great influence in China.

Very widely, the little finger and the back of the hand are generally considered as the best way to get out of the water. Therefore, most China athletes adopt.

Get out of the water with the back of your hand.

3.2 During the investigation, we mainly understand the influence of backstroke and hand water on other technical links.

The survey results are as follows: Because each coach has different technical views and concepts, sports

Members' personal habits and opinions are different, so the survey results are different. There are four healthy athletes among the athletes surveyed.

Major athletes, including Wei Xing and Xia Jie, lead in the water with their thumbs. They realized that

It is a personal habit to form a sailor type. Other athletes point out the water with the back of their hands or small hands. Some people think that

It is naturally formed by pushing the wrist; Some people still think that you can put your thumb in front of the water when swimming slowly, but in the competition,

When the frequency is fast, the back of your hand comes out of the water. Among the coaches interviewed, eight coaches thought it should be the back of the hand or the little finger.

Draw water, especially the little finger. Because the little finger out of the water is not only conducive to pushing the wrist and arm straight, but also conducive to

Move your arms in the air and turn your shoulders; The thumb is not conducive to the arm moving in the air and entering the water. The other two coaches think it should be

The thumb is in front of the water, including Han, coach of the national swimming team. Coach Han thinks that when the hand accelerates,

When the hips return to the water, the stroke depth changes again and rises for the second time, so at the end of the push,

It naturally forms a thumb sticking out of the water. This view is consistent with the following foreign swimmers' stroke skills.

3.3 Through the videos of the 25th Olympic Games, the 8th World Championships and the 8th National Games.

It is found that the backstroke posture of Chinese excellent backstrokers is completely different from that of foreign excellent swimmers. Olympic Games

Canadian men's100m backstroke champion tewkesbury, Spanish 200m backstroke champion and women's champion Lopez.

/kloc-Hungarian Iger Sergey, champion of 0/00 m and 200 m backstroke, is leading the water with his thumb and even making a video.

The same is true for the top eight players who can be observed. Then, in the 8th National Games, Wang, an excellent backstroker from China.

Wei and He Cihong both adopted the pull-up technique. At the just-concluded 8th World Championships, the men's 400m.

Dolan of the United States, medley champion, world record holder, backstroke is absolutely dominant.

It goes without saying that there is more than one person's distance from the fourth place in butterfly to the first place in backstroke.

His backstroke technique played a decisive role in winning the championship. Dolan backstrokers also swim with their thumbs.

Refers to leading water technology. Wu Yanyan, an athlete from China, won the 200m medley in this World Championships. She adopted

The purpose is that the position of the tiger's mouth between the back of the hand and the thumb is before the water skill. In turn, look at the women in this competition.

100 meter backstroke champion Moeller of the United States and men's 100 meter backstroke champion Creze Borg of the United States.

It's all about using your thumb to lead the water.

Through image analysis, it is found that the reason for the difference of water posture between Chinese and foreign players is not personal habits and

Different technical concepts; This is caused by different paddling movements, especially different pushing movements. China athletes are paddling.

After the shoulder joint enters the push stage, the elbow joint and the big arm gradually approach the body. When the push is about to end, the small arm

Internal rotation accelerates the downward movement of the wrist, the palm of the hand is downward from the back, and the whip is used to push the water at the back waist. At the end of water propulsion

Hands are still some distance from the water. At this time, some people are used to direct the back of their hands, while others are used to continuing to turn their wrists and thumbs.

Pointing out water, some people are used to turning into thumbs or tiger mouths to draw water. However, after the foreign players crossed their shoulders,

Instead of the elbow joint and forearm clinging to the body, the forearm continues to stroke backwards and downwards, and the arm is almost straight at this time.

At the same time, the big arm drives the small arm to accelerate in the direction of the feet and thighs with the rotation of the shoulders and trunk, that is, inward and backward.

Fang made a whip push, and at the end of the stroke, he just gave a thumbs-up to draw water. Understand two strokes.

The advantages and disadvantages of both can be analyzed. Bend your arm and push the water. After pushing the water, the palm is pressed down by the forearm and wrist.

There is still a distance from the water. At this time, the hand can only come out by the reaction of pressing water and the strength of arm muscles.

Water, so it is easy to cause the back of the hand to come out, which not only increases the resistance, but also increases the work of the muscle and makes the muscle endurance.

Falling. Some people continue to turn their wrists after the water push in order to reduce the resistance when they get out of the water and the time when their arms move in the air.

Press until the little finger is raised and in front of the water. Although this reduces the resistance and the time for the arm to move in the air, because the arm muscles start.

Being in a state of tension ultimately affects the working endurance of muscles, and then affects the speed and endurance in the later stage of the competition. also

In order to reduce the water resistance, people deliberately turn their thumbs to guide the water after pushing the hydraulic wrist; But in the fierce ratio

During the competition, due to the acceleration of stroke frequency, it is difficult to notice the change of hand, and naturally the back of hand or tiger is formed.

The mouth leads the water.

The thumb out of the water will never affect the time when the arm moves in the air. Some people say that when the thumb comes out of the water and moves its arm in the air, it is still.

Need to turn into a little finger into the water, thus extending the time and speed of arm movement in the air. But in fact, so is the arm.

Do paddling and arm movements with the rotation of the shoulders. When the arm is moved, it follows the rotation of the shoulder when it moves through the vertical part.

Then the palm will naturally turn outwards.

Form a little finger in the water and prepare to paddle. So the little finger doesn't need to deliberately enter the water.

To control, but with the rotation of the shoulders and the extension of the arm muscles.

4 conclusion

4. 1 Correct technical concept is the premise of learning movements and the basis of improving sports performance. at present

When China backstrokers come out of the water, their backs are in front, their thumbs or jaws are in front, and their little fingers are in front.

The irregular unification of water pushing is directly related to the direction of water pushing, the size of water resistance and the final result.

4.2 The thumb out of the water has been proved by world elite athletes to conform to the swimming trend.

4.3 Swimming, like any competitive sport, requires mastering the essentials of technical movements from an early age, starting from the basics.

It must be scientific and standardized.

One of the rules of swimming-backstroke

1900 The second Olympic Games began to be listed as an official event. Backstroke includes backstroke and crawl. The first thing that appeared was the anti-breaststroke.

A backstroke in which the action is similar to breaststroke but the body posture is opposite. That is, the human body lies on its back on the water, and its arms are pulled back from the head to the side.

Water. In previous Olympic Games, backstroke was an anti-breaststroke posture. 19 12 at the fifth Olympic games, American athletes

H. Hebona used the backstroke technique of alternately paddling with both arms and kicking her legs up and down, and won the1'21"2 backstroke championship.

It shows the superiority of the crawl backstroke technique, while the reverse breaststroke gradually loses its meaning in the competition.

Freestyle and backstroke are the same. Basic techniques include body posture, leg and arm movements, breathing and movement.

Cooperate and so on.

① Body posture: In backstroke, the body is almost horizontally supine in the water, the chest naturally stretches in line with the abdomen, and the head is submerged in the water.

In the middle, the face is above the water. When swimming in, the head always maintains an upright posture, and the trunk moves around the longitudinal axis because of the alternating strokes of the two arms.

Turn around naturally.

Leg technique: There are three movements in the leg of backstroke: one is to push the body forward, the other is to keep the body balanced, and the third is to keep the body balanced.

The body has a high level posture. Kicking is slightly bigger than freestyle. When fetching water, the hip joint is the fulcrum, and the thigh exerts force.

Drive the calf and foot to kick hard. When kicking water upward, the knee joint flexes slightly, making an angle of140, the ankle joint extends and the foot varus.

, the action should be strong. When pumping water downward, the knee joint naturally straightens, and the maximum distance between the two heels is about 40 ~ 50 cm. Kick water

Turn your toes slightly inward to increase the kicking area.

(3) Arm technique: The arm technique is divided into several parts: entering the water, holding the water, paddling, leaving the water, and moving the arm in the air, and several actions are entered into the water in turn.

All right. When entering the water, the arm is naturally straight, the little finger of the hand faces down in front of the shoulder extension line, and the arm enters the water. Hold the water when your hand is inserted into it.

Then slide to the outside, then hook your hands up and back, at the same time, rotate your shoulders inward, pull your elbows forward and down, and continue to raise your hand upward.

Open the shoulder strap muscles so that the hands and forearms are aligned with the stroke direction. The stroke is the main part of the action. Keep water from the longitudinal axis of the arm and body.

Start paddling at an angle of 40 ~ 50, and the paddling speed of the hand is faster than that of the elbow. When rowing to the shoulder, the hand is about 15 cm above the water.

At this point, the hand, forearm and upper arm push the water backwards at the same time. When the elbow joint will be close to the side, press the water back and down with both hands and close your shoulders.

Turn your knuckles up and inward, and end the stroke when your palm presses down on your thigh. After paddling, with the help of your palm.

Push hard, lift the shoulder to drive the upper arm and forearm out of the water, relax the hand, and move forward along the shoulder line after the arm comes out of the water, and straighten the arm. Two-arm matching

When one arm enters the water, the other arm comes out.

(4) Coordination of breathing and movement: Breathing is more natural due to the appearance of water on the face. Generally, when the right arm comes out of the water, inhale and the arm moves to the vertical position.

Inhale straight to the surface of the water, then hold your breath, exhale evenly after your hand enters the water, and exhale when your hand leaves the water. Coordinated action of arms and legs 1

Generally, each arm strokes 1 time, and the leg strokes 6 times.

Technical characteristics of backstroke today

By using the method of literature, this paper makes a research on Mei and He Cihong, the world record holders of 100m backstroke in China.

Routh of China, Olympic gold medalist Sergei of Hungary and Japanese record holder Tie Jing.

This paper makes a comparative analysis of the technical parameters and modes of children and other athletes.

1. Kicking principle of fluid mechanics

Backstroke kicks get propulsion through the up-and-down movement of the feet. When the left foot kicks up, the flexibility of the ankle determines

The better the extension angle and flexibility of the foot, the greater the lift generated by kicking upward. At this time, contrary to the kicking direction,

Resistance, the angle of attack with the foot surface, and the lift at right angles to the resistance, so when the left foot kicks up, it produces propulsion.

. Similarly, when the right foot is pressed down, it will also produce propulsion. So backstroke kicks rely on the propulsion of the left foot kick.

The propulsive force of the upper and lower part of the right foot acts on the center of gravity of the body to obtain propulsive force.

2. The function of backstroke kick

The function of backstroke kick can not only generate propulsion to move the body forward, but also "keep the body in good condition"

Horizontal position, and reduce the lateral swing of the body caused by the moving action. "In backstroke, the matching technique is usually paddling.

2 times (left arm and right arm 1 row respectively), 6 times kicking. Figure 1 and Figure 2 show the 1 action cycles of Lao Si and He Cihong in major competitions respectively.

Swimming speed will change. Judging from the rhythm of kicking, it is basically equally spaced, but judging from the curve of swimming speed of two people.

It can be seen that Rouse produced four speed peaks during swimming, but these peaks are related to the propulsion generated by kicking.

Not much, but the six speed peaks generated by He Cihong during swimming are directly related to the propulsion generated by kicking.

Yes, she only needs to clap her legs 1 time. There is a peak. These phenomena show that Routh is due to his powerful chopping technology.

Mainly in the process of swimming, the propulsion gained by kicking was concealed, that is, Routh's kicking played a role in swimming.

Raise your body position and keep your balance. He Cihong, on the other hand, kicked his legs vigorously and suddenly broke out during swimming.

The propulsive force obtained by kicking now, that is, He Cihong's kicking in swimming, not only plays a role in pinching body position and maintaining balance.

Function, but also played a role in promoting. It can be seen from He Cihong's swimming speed curve that when she left with her left hand,

In the stage of water entry and right hand entry, the velocity change curve has a sharp decline at the serial number ⑨ and at the serial number ⑩.

The speed has increased, indicating that the kick of the right foot has obviously accelerated the stroke.

3. Ideal arm stroke technology

The ideal stroke route is shown in Figure 3. The hand should be slightly upward after entering the water and holding the water, and then pushed down after passing the shoulder joint.

S-shaped paddling route. The key is to have a certain depth in the direction of hand movement when paddling up and down to ensure that

Correct stroke route and stroke time. Propulsion obtained by ideal paddling route and its swimming speed.

The change pattern should be as shown in Figure 4, with four speed peaks. In other words, there is an acceleration between holding water and pushing water.

4. The influence of different swimming strokes on swimming speed.

Figure 5-7 shows the fingertip movements of Rouse, He Cihong and Nakao Mishu in the competition. Figure 5 shows Lao.

The movement track of the left fingertip is consistent with the movement serial number in figure 1

Waterway is called "textbook" mode in the international swimming world. During the whole trip, the depth is more than twice.

30 cm, the stroke route and stroke time are prolonged, so that the stroke time of one arm accounts for 73% of an action cycle. ice cream

There is an acceleration from holding water to paddling stage (paddling sequence ②-④) and pushing stage (paddling sequence ⑥) respectively, and the acceleration is at the same stage.

The highest speed is achieved when pedaling, which is almost the same as the swimming speed obtained by the ideal backstroke stroke route in Figure 3 and the ideal stroke route in Figure 4.

The changing law of degrees is consistent.

He Cihong's stroke route is also S-shaped from the side, but her grip depth is 22 cm, which is relatively shallow than Routh's.

Some. As can be seen from the serial numbers (consistency) of movement and speed change in Figure 2, the serial numbers ②-⑥ are inconsistent due to shallow water conservation.

It is beneficial to the stroke arm to generate more propulsion, but Heci Bonus makes up for this with the propulsion generated by two powerful kicks.

Defects, especially in ⑤, are more obvious when the right leg is used for kicking. At the same time, when the front arm pushes water (depth is 33 cm)

Together with the combined force of kicking, the swimming speed reaches the highest value. She spends 70% of an action cycle paddling with one arm.

%。

Figure 7 shows the stroke route of Japanese female athlete Miki Nakao. Miki Nakao is a Japanese who participated in the Atlanta Olympic Games.

A member of the swimming team. Her swimming route is a typical example of Japanese women's backstroke technique-lack of arm strength swimming.

Waterway. Her stroke route, viewed from the side, is almost straight, so she only needs one stroke with one arm.

67% of the action cycle. Through the analysis of muscle exertion of backstroke athletes in the process of paddling, the results show that this kind of athletes

It is caused by insufficient muscle strength of bottom-up stroke (Miki Nakao's stroke sequence numbers ③, ④ and ⑤).

The strokes are not deep. This situation is very common among female athletes, but He Cihong can approach men's sports.

It can be seen that it is effective to pay attention to strength training when mobilizing the water holding depth. Figure 8 shows Miki Nakao's Olympic Games next year.

Meet the side attack route and speed change curve of Japanese trials. Although Miki Nakao is at this stage of technology.

There is still a certain gap between Lao He and He, but after she entered the water, she actively pushed the water. It can be seen that from ②, ⑥ to.

⑦, ⑧ The swimming speed is obviously accelerated, and the second peak of swimming speed is at ⑦ and ⑩, which appears on the left side.

The holding stage after the right hand enters the water is also the "secret" of Miki Nakao's high-level backstroke.

5. How to improve the best effect and strength of arm stroke?

The arm stroke route and speed change curve of Japanese male athlete Hitoshi photographed by the World Swimming Pool (Figure 9).

Known as "world-class", his arm stroke route and speed change curve during swimming in Atlanta Olympic Games.

It is more ideal than Routh.

Figure 10 is a side view of two common backstroke error techniques. Figure 10-a Push your hand directly back into the water.

Athletes in the age group are more common, because the strength required for paddling up and pushing down is insufficient, which is not conducive to correct techniques.

Lack of understanding of surgical action.

Figure 10-b Stroke the water in a straight line immediately after the hand enters the water, and only move downward when the water is pushed. This kind of mistake is even in

Some excellent athletes can also see it. Mainly because coaches often only look at the push part in training.

Technology, the result is one less stroke, which affects the swimming speed.

The key for athletes to establish correct technical movements and muscle exertion methods is to start from the age group.

Pay attention to the understanding of the correct technology and strengthen the thinking of the action details, but also correctly and pertinently related.

Muscle group training in the direction of exertion.

Ayger Sergey, the world record holder of 200m backstroke, is one of the unique methods of arm stroke training.

Using the narrow wave-eliminating channel beside the standard swimming pool, practice the single-arm paddling technique on the side near the pool wall.

Limit the amplitude and lateral amplitude of technical movements to ensure that the crank arm strokes and the body rolls reasonably along the longitudinal axis.

Keep and push the water to the required depth.

The training method of force direction of muscle groups related to well system is shown in figure 1 1. Draw the paddling route by underwater photography.

For each relevant inflection point (each change direction point in the process of arm stroke), find out the connection line between each inflection point and the horizontal plane and calculate it.

The angle of included angle should be based on the direction (angle) of force when training the strength of upper limbs and shoulder straps to ensure that

The muscle strength required to keep the water, pull up and pull down.

6. Summary

6. 1. If you want to play the role of kicking in swimming, you must strengthen kicking skills and kicking.

Train the strength of the Ministry.

6.2. Athletes should carry out arm stroke training according to the "ideal" technical mode and requirements in order to meet the requirements of back stroke.

Changing patterns of ideal avoidance in swimming stroke arm.

6.3. When training the strength of upper limbs and shoulder straps, we must correctly and pertinently photograph according to the details of the movements.

Close the training of muscle groups to the direction of exertion, so as to ensure the strength needed by athletes when holding water, paddling up and pushing down.

backstroke

One of the swimming events.

1900 The second Olympic Games began to be listed as an official event.

Backstroke includes backstroke and crawl. The back breaststroke is the earliest backstroke.

The action is similar to breaststroke, but the body posture is opposite. That is to say, the human body lies on the water,

Paddle your arms from head to back. In previous Olympic Games, backstroke was an anti-breaststroke posture.

19 12 In the 5th Olympic Games, American athlete H. Hebner used the backstroke technique of paddling alternately with his arms and kicking the water up and down with his legs.

Surgery,

Won the 100 meter backstroke championship with the score of 1' 2 1÷2, which showed the superiority of crawl backstroke technology.

Anti-breaststroke gradually lost its meaning in the competition. Freestyle and backstroke are the same.

Basic techniques include body posture, leg and arm movements, and coordination of breathing and movements.

① Body posture:

In backstroke, the body lies almost horizontally in the water, and the chest naturally stretches in line with the abdomen.

Head is not in the water, face is not in the water. When swimming, always keep your head upright.

Due to the alternate paddling action of the two arms, the trunk naturally rotates around the longitudinal axis.

② Leg technique:

In backstroke, the legs have three movements: one is to push the body forward, and the other is to keep the body balanced.

The third is to keep your body at a high level. Kicking is slightly bigger than freestyle.

When fetching water, the hip joint is the fulcrum, and the thigh exerts force to drive the calf and foot to kick the water hard.

When kicking water upward, the knee joint flexes slightly, forming an angle of about140, the ankle joint extends and the foot varus.

Move hard. When the water is pulled down, the knee joint naturally straightens.

The maximum distance between upper and lower heels is about 40 ~ 50 cm. When kicking water, your toes rotate slightly inward.

So as to increase the kicking area.

(arm technology:

The technique of arm is divided into several parts: entering the water, holding the water, paddling, exiting the water and moving the arm in the air.

Perform several actions in succession. When entering the water, the arm is naturally straight.

The little finger of the hand is facing down in front of the shoulder extension line, and the arm is in the water.

Hold the water, slide to the outside when your hand enters the water, and then hook your back with your palm.

At the same time, the shoulder rotates inward, the elbow is pulled down forward, the hand continues to be lifted up, and the shoulder strap muscles are pulled apart.

Aim your hands and forearms in the stroke direction. The stroke is the main part of the action.

Starting from the angle of 40-50 degrees between the water-holding arm and the longitudinal axis of the body, the arm bends and paddles.

The back stroke of the hand is faster than the elbow. When rowing to the shoulder, the hand is about 15 cm above the water.

At this point, the hand, forearm and upper arm push the water backwards at the same time. When that elbow joint is close to one side of the body,

Press the water backward by hand, and the shoulder joint rotates upward and inward.

End the stroke when the palm is pressed down to the thigh. After paddling,

With the reaction of palm pressing, the upper arm and forearm are driven out of the water by lifting the shoulder.

Release your hand, move your arm forward along the shoulder line after it comes out of the water, and straighten your arm.

The cooperation between the two arms is that one arm enters the water and the other arm exits the water.

(4) Breathing and movement:

Because the face is out of the water, breathing is more natural, usually when the right arm comes out of the water,

Move your arm to be perpendicular to the water surface, then hold your breath and exhale evenly after your hand enters the water.

Exhale when the hand is about to come out of the water. The coordinated action of arms and legs is generally each arm 1 stroke.

Kick the water six times with your legs.