The correct way to swim?

Hand stroke to the back and "lower" side. Palm down when paddling. Strive for maximum buoyancy and driving force. When coming out of the water, the hand is in the shape of a knife (that is, the palm is opposite to the palm) to minimize resistance.

Leg-kick down and back. When you contract, your thighs and knees open and your feet jump. (thinking of frogs)

Coordination-push water by hand and pedal water alternately.

Breathing-learning breaststroke, breathing is difficult to master. It takes several times. When the hand pushes the water downwards, the body will float upwards. Take time to get your head out of the water and take a deep breath.

Beginners learn hand posture in shoulder-deep water (the water is too shallow to feel). Lean forward when practicing. Learn to let your hands control the balance of your body. When you find the feeling, step on your foot gently. You can try to float. You can try to cooperate with your hands and feet at this time.

Freestyle is the fastest swimming posture with reasonable structure, labor saving and small resistance.

I. Action structure and technical points

(1) Body posture

In freestyle, the body is prone on the water and streamlined, the muscles of the back and buttocks maintain proper tension, the head remains stable when swimming, and the trunk rotates rhythmically around the longitudinal axis of the body for 35 ~ 45 ゜.

(2) Leg movement

Although freestyle leg movements have some propulsion, they mainly play a balance role, keep the body stable and coordinate the arms to do powerful paddling. It is required that the legs are naturally close together, the feet are slightly pronated, and the ankles are relaxed. With the hip joint as the axis, the thigh drives the calf and sole, and the legs are whipped alternately. The maximum range of motion of two toes is about 30~40 cm, and the maximum flexion of knee joint is about 160゜.

(3) arm movement

Freestyle is an arm movement, which is the main driving force to push the body forward. A cycle is divided into three inseparable stages: entering the water, holding the water, paddling, leaving the water and moving the arm in the air.

1. Entering the water: After the arm moves in the air, the hand will naturally relax and enter the water under control. The entry point of the hand is generally between the longitudinal axis of the body and the extension line of the shoulder joint. When entering the water, the fingers are naturally straight and close together, and the elbow joint is raised to the highest point by the internal rotation of the arm, and the palms and hands are inclined outward and downward, so that the fingers touch the water first and then the forearm, and the peptone distribution is the most uniform. Small?

2. Holding the water: After the arm enters the water, in the process of active downward insertion, the palm turns from oblique outside to oblique inside and back, and begins to bend the wrist and elbow, and the elbow is higher than the hand, so that it can quickly transition to a better stroke posture. After holding the water, the palm is close to the water, the elbow joint is bent to about 150゜, and the whole arm is ready to paddle like holding a big ball.

3. paddling: paddling is the main stage to exert the maximum propulsion, and its action process can be divided into two parts: pulling water and pushing water. Immediately after the water conservation stage, it enters the water pulling stage. At this time, keep raising the elbow and let the big arm rotate inward. At the same time, continue to bend your elbow, so that your hands can quickly catch up with the forward speed of your body, which can make the movement of water create a reasonable movement direction and call the way. At the same time, the main muscle groups can enter the water pushing action in good working condition, and pull the water to the vertical plane of the shoulder before entering the water pushing part. At this time, the elbow flexion is about 100゜. The big arm is keeping the posture of internal rotation, driving the forearm and pushing the water back hard. At the same time, make the shoulders move backwards and lengthen the effective stroke route. Pushing the water backwards has an acceleration process from bending the arm to extending the arm, and the palm is from the inside up and from the bottom up to the thigh. In the whole paddling process, the trajectory of the hand starts from the shoulder, then reaches the lower abdomen, and finally reaches the thigh, showing an S-shape.

4. Out of the water: At the end of the stroke, the palm turns to the thigh, the little finger is up when coming out of the water, the arm is relaxed, and the elbow is slightly bent. Driven by the upper arm, the elbow is pulled outward, the forearm and hand come out of the water, and the palm turns to the upper back. The water movement must be rapid and non-stop, and at the same time, it should be gentle and relaxed.

5. Move your arm in the air: move your arm in the air immediately after you get out of the water. When moving the arm, the elbow is higher than the hand.

6. Double-arm coordination: There are three crossing positions in freestyle double-arm stroke: front crossing, middle crossing and back crossing. The front cross means that when one arm enters the water, the other arm has swung forward to the front of the shoulder and formed about 30 "with the plane. The front cross helps beginners master freestyle movements and breathing. The middle crossing means that when one arm enters the water, the other arm is in the internal stroke stage, forming a 90 "angle with the horizontal plane. Back crossing means that when one arm enters the water, the other arm strokes below the abdomen, and the hand is about 150゜.

(4) Coordination technology of arms, legs and breathing.

In freestyle, you usually take a breath during the stroke of each arm. Take inhaling to the right as an example: after the right hand enters the water, the nose and mouth begin to exhale slowly. Pull your right arm under your shoulders and turn your head to the right to increase the expiratory volume. At the end of the right arm push, exhale forcefully. When the right arm comes out of the water, open your mouth and inhale until the first half of the arm moves in the air and begins to turn around and restore. Then, until the arm enters the water, there is a short process of holding your breath and turning your face forward and down. When the head is stable, the right arm enters the water, and then the next process of slowly exhaling begins.

The breathing in freestyle is coordinated with the arms and legs. Beginners generally use the method of 6: 2: 1, that is, breathing once, paddling twice and hitting six times. This coordination method is easy to keep balance and master freestyle techniques harmoniously.

Finally, let's talk about freestyle ventilation. This is your question:

When holding water, be prepared to take a breath. The head is switched to the side instead of upside down. In addition, the body rotation range should not be too large. Once your head is out of the water, don't exhale (meaning breathe in when you come up, and spit it out underwater when you don't have time to vomit). Inhale immediately, with your mouth, not your nose. The air exchange frequency is three times to hold the water and change the air once, so basically one is left and one is right, and the breathing is rhythmic. At the same time, you can also observe the surrounding situation. Of course, this is not a fixed number. In the second half of long-distance running, you can also hold water twice in one breath. 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 is almost horizontally supine in the water, the chest naturally stretches in line with the abdomen, the head is not in the water, and the face is out of the water. When swimming in, the head always maintains an upright posture, and the trunk naturally rotates around the longitudinal axis due to the alternating paddling action of the two arms.

Leg technique: Backstroke leg has three movements: one is to push the body forward, the other is to keep the body balanced, and the third is to keep the body in a high-level posture. 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 bends slightly, with an angle of about140, the ankle joint is straight, the foot is turned inward, and 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. When kicking water, the toes turn 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 carried out continuously. 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. Holding the water, the hand slides outward when entering the water, then the palm is hooked up to the back, at the same time, the shoulder rotates inward, the elbow joint is pulled down forward, the hand continues to lift up, and the shoulder strap muscles are pulled apart, so that the hand and forearm are aligned in the paddling direction. The stroke is the main part of the action. Starting from the angle of 40 ~ 50 between the water-holding arm and the longitudinal axis of the body, the hand paddles 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 the elbow joint is close to the side, the hand presses the water backward, the shoulder joint rotates upward and forwards, and the stroke ends when the palm is turned inward and pressed down to the thigh. After paddling, with the help of the reaction force of palm pressing, the upper arm and forearm are driven out of the water by lifting the shoulders, and the hands are relaxed. After the arm comes out of the water, move forward along the shoulder line and straighten the arm. The cooperation between the two arms is that one arm enters the water and the other arm exits the water.

④ Coordination of breathing and movement: Because the face is exposed to water, breathing is natural. Generally speaking, the right arm inhales when it comes out of the water, and then exhales until it is perpendicular to the water. Then, hold your breath and exhale evenly when your hand enters the water and exhale when your hand comes out. Generally, the coordinated action of arms and legs is 1 stroke per arm and 6 strokes per leg.

Key points of backstroke technology:

1. "positive" streamline

The so-called "positive" streamline is to keep the body posture streamlined at all times, not just after the fastest start and turn. No matter how tall you are, you should look tall when swimming. Stretch your body as much as possible and think of yourself as a smooth, sliding shell that moves only a few inches, rather than a boat or barge moving in the water.

2. Steady body posture

Try to make your body parallel to the horizontal plane. Shrug your shoulders slightly forward and keep your back straight. Hip sinking will bring more resistance, increase the load on legs, and consume more energy in the first half of the game. Creze Berg's hips are very high, because his body floats high on the water and keeps his balance when he swims in quickly. Conversely, the faster you swim, the higher your body position will be.

Step 3 twist

Turn your body to one side like rolling wood. Pay attention to turning the shoulder and hip joint as a whole. Transfer the weight of the body from one side to the other when skating or roller skating. Turn faster, so that you spend most of your time lying on your side, not on your back. This can not only reduce the resistance, but also give full play to the strength of trunk muscles.

Step 4 move your arm and get into the water

Pull your hand out of the water quickly by turning it quickly to one side. In fact, the shoulders should leave the water earlier than the hands. If the hand comes out of the water first, the shoulder will encounter great resistance. Arms should be relaxed and perpendicular to the body to keep the balance of the body. If the boom is too wide, it will often lead to premature turning, so that the hand enters the water in front of the head. The result is to slow down the rhythm and affect the rotation of the body. The correct entry point should be on the shoulder extension line.

kick

The flexibility of ankle joint is very important for backstroke leg. Legs should be narrow, toes should be extended, and feet should be located in the cross section of the body. Don't splash too much, but the water around your feet should always be like a kick dome. Turn the body by kicking. Remember that lying on your side is faster than lying on your back.

I'll teach you. It's simple:

Breathing is very important when swimming. There has always been a misunderstanding: inhale when the head is on the water surface and exhale when it is on the water surface. In fact, it is very wrong! Breathe on the water and exhale at the same time! Open your mouth wide when you exhale, or you won't inhale a lot of gas.

Talk about why you can't exhale underwater: I think it's easy to suck water into the lungs when exhaling underwater, and it will increase resistance!

Every swimming position is the same, so do it!

I hope it helps you! `