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= 'The breaststroke

breaststroke with a jingle, first introduced to explain breaststroke action essentials before: from jingle can see, the movement of the hands is the first leg movements. Must be in close hand and then the legs, hand and then kick.








arm movement:
1, outside the program. Hands reach a palm tilted about 45 degrees (little finger up). With both hands outward, the rear is zoned, then bent backward, downward zoned.
2, within the program. Palm from the outer to the inner, hand driven arm accelerate mark, hand in the chest from the bottom up and close together (hands high elbow low, elbows under the shoulder), protrusion.
3, protrusion. Hands stretched forward (elbow extension). want to remind everyone

note: outside the program is relaxed within the program is forced to accelerate the completion of the protrusion is positive.




1, breaststroke complete with action: hands outside the designated time, the rise of ventilation, hands mark the legs bow slightly hold your breath, exhaled kick when the hands reach too far. leg movements of






:
the legs: knees, legs, heels close to the buttocks, calf to hide behind the thigh slow closing legs, thus reducing the resistance. The end of the legs, knees and shoulder width, leg and vertical surface, feet in the water nearby.
2, turned feet: the feet distance greater than the knees distance valgus feet, toes outward, feet overturned, the inside of the legs and feet at the water, like the English letter
3. folder tread water: in fact the legs straight (hip flexor, extensor), force, and at the same time by the waist and thigh to the inside of the calf and foot while frog in water, first outward to after downward, then inward, pedal to the top of the water, like painting half a circle. Out pedal water and inward clip water is continuous, that is, even tread belt clip. Complete with water frog legs close together straight, feet in turn, toe relative. Speed is not excessive tread water, to accelerate from slow to fast tread water, two legs nearly straight and close together when the tread water the fastest.
4. stopped: the legs close together straight after a brief slide (1-2 seconds). The freestyle


swim of


systemic movement of any one part of the activities can not be separated from the body coordination. On the surface, freestyle relying on the water and kick propulsion, in fact, the role of the torso can not be ignored. First, the torso should maintain a certain tension, the waist if the soft, the whole person is like a pool of mud. Secondly, the rotation of the body can effectively play trunk strength of large muscle groups, reduce resistance, improve work results.
freestyle complete with a variety of forms. The most commonly paddling, fetch water six times, breathing 1.







hand into the water point in the the shoulder extension cord and the midline of the body to the thumb leading ramp into the water.
2, into the water, hands, elbows, shoulders continue to reach, so the arm extended. As the body's rotation, wrist flexion, elbow, arm outward, the rear catch; men designated to the lowest point, rotate the arm inward on the rear of the water, the water to maintain a high elbow bent posture.
3, arm and perpendicular to the horizontal plane, handling the lead to accelerate the push water, arm turned outward, upward and behind the water until the thighs, elbow water.
4, water, arms natural, relaxed arm to move forward through the air, to maintain a high elbow position. The hand on the shoulder before leading into the water to start the next action,ray ban 2140.




, arm underwater into the curve of the water line, from the side, congratulating each other for the body of the water track
2,Ray Ban RB3183, freestyle arms with a previous cross-tie, cross tie, and after the cross with three basic forms. This image shows the cross form, easy for beginners to master the way.








one arm to fetch water arm stroke beginners should focus on practice action. This figure, the left arm of water, you can right arm supporting the board. General kick about 10 production times, arms the water once. Mastered to a certain extent, when coupled with breathing exercises,rayban wayfarer. The specific number of groups and practice methods, we will detail in teaching. the
leg whip kick:
1 kick action force from the hip, thigh, leg drive, do whip kick action.
2, to draw water to the upper leg from straight to curved. Start up playing straight legs, feet close to the surface, knees, leg elevation, feet out of the water after the kick down. Began to direct kick, but the legs slightly relaxed, not stiff legs under the pressure of the water will naturally bend. Kick down before the knee bending angle of about 130-160 degrees, fetching water by about 30-40 cm. The stretched feet (ballet feet) to fetch water, and do not hook feet. the the


backstroke
arm water effluent leading to the thumb,ray ban wayfarer sale, move arm in arm perpendicular to the water surface, the upper arm close to your ears. The shift arm in arm rotation, when the little finger into the water leading into the water.
to the position of head watch 12:00, the position of his hands into the water points in 11:00 and 1:00. Hand into the water after the first arm under the program.
3, and arms paddling rotation coordination with the body, shoulders evolving position difference.
4, arms the water with the cross, that his arms always in the opposite position, arm stroke, the other arm transfer arm.
5, the head stable and does not swing around.








1, respiratory unrestricted, but the best rhythmic breathing or fixed in a suction arm transfer arm. After all, there will be waves and spray water body in the water traveling. Free to breathe easily choked water.
2, to maintain the level of body posture, trunk and shoulder with the arm movements around the longitudinal axis of rotation, there is always a shoulder is not out of the water.
3, 2 times per paddle, kick down 6 times, breathing 1.
4, alternating legs do whip up and down to fetch water. Up fetching water to be fast and powerful the feet slightly the pronation and Bengzhi, kick down the legs and feet natural relaxation.




1, move arm in arm close to the body can not be too wide.
2, shift arm if the arm is easy to bend, you can temporarily use the little finger leading the water, to develop arm water habit and then the thumb leading water.
3, the body always keep stretching, integrity, almost level to sit on the surface of the water, as if lying in bed, a low pillow under the head.









recommendations: backstroke leg to experience thigh hard, elevation,ran ban sunglasses, and under the pressure must have experience thigh driven by the feeling of the lower leg.


butterfly





1, butterfly hand into the water point in the extension line of the shoulders to the thumb leading ramp into water.
2, into the water, shoulder, elbow, reach, hands along the curve outward, after grasping the bottom of the water. Hands separately to Shoulder, elbow, to accelerate the water.
3, hands separately to the maximum width, the arm turned inward, upward and backward stroke, arm elevation to maintain a high elbow bent. Both hands in the chest or hypogastric when the distance between the hand.
4, breathing with the co-ordination of the water is also key to the technology of the butterfly. Arm end of the inward stroke, head above water suction, the first reduction in moving arms into the water. Remember two







1, the butterfly hands paddling his hands distances close to recent arm stroke direction changed once again, turned outward, up and back the water until the water.
2, the water effluent, arm, shoulder driven by the air arm to move forward, ready to enter the water, move arm generally low, flat, relaxed position forward from both sides.
3, the butterfly the body posture to master more difficult to whip kick is not easy to grasp. In the butterfly study, we will have a special decomposition exercises allow you to gradually master the operation.








1, the butterfly water line general as When the nearest, this before and after the water line is relatively uniform.
2, Note butterfly extremities action arms and legs at the same time coordinating the development effort.
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