What are the essentials of breaststroke hand movements?

What are the essentials of breaststroke hand movements?

What are the essentials of breaststroke hand movements? Summer is here, and parents are beginning to let their children enter swimming pools to learn swimming. Learning breaststroke is a good idea. The choice is relatively simple and suitable for children to learn. Below is the relevant content that I have collected on the essentials of breaststroke hand movements. I hope it will be helpful to you. What are the essentials of breaststroke hand movements 1

What are the essentials of breaststroke hand movements

1. First, when extending your arms forward, your palms need to be open with the palms facing down.

2. Then turn your palms outward, and at the same time, stroke your middle arm outwards.

3. When you feel the water pressure clearly, start grabbing water with your palms and arms.

4. Then bend your elbow, palm facing inward, and draw your hand toward the inside of your body.

5. Stretch your arms forward again, bring your palms together, and repeat in a circular motion.

Tips

It should be noted that catching water with high elbow is the key to propulsion. Catching water too early or too late can easily affect the stroke distance.

Essentials of breaststroke leg movements

1. When straightening your legs, start to retract your legs and bend your knees. During the process of retracting your legs, the distance between your knees should not be too large.

2. Turn over the soles of your feet and hook your toes at the same time. Face the inside of the soles of your feet towards the water. When turning over the soles of your feet, the distance between your knees should be less than the distance between your ankles. Your calves should be as close to your thighs as possible, and your heels should be as close to your buttocks as possible.

3. After retracting your legs, kick your legs towards the right back and lower part of your body, open your legs into a figure eight, put your legs together and straighten them. Pay attention to the movement of kicking and clamping your legs quickly, and then repeat the cycle.

What muscles can be trained by breaststroke

Whole body.

Breaststroke is a sport that uses both hands and feet. It also requires the waist and abdomen to maintain balance to ensure that the body does not sink due to tilt and to help move forward during swimming. At the same time, the neck, back and other parts are also involved. Among them, breaststroke is a sport that can exercise the muscles of the whole body.

Since breaststroke mainly relies on kicking as power and lifting the back while paddling, breaststroke has the most obvious effect on exercising the back muscles, shoulders, and thighs.

Can I learn breaststroke by myself?

It depends on the situation.

Breaststroke is a relatively simple swimming style. Many beginners learn breaststroke as the first swimming style. Therefore, most people who learn breaststroke are people who cannot swim. Self-study is recommended.

However, if you can swim, you can learn it by yourself. In order to avoid accidents such as drowning, it is recommended that you choose a professional swimming pool for self-study. It is safer to have professional lifeguards. What are the essentials of breaststroke hand movements 2

Essentials of breaststroke movements

1. The water catching movement starts at about 7 to 9 inches underwater, and the hands make sideways strokes. At this time, the exhalation movement begins.

2. The swimmer is in a gliding position with his body close to horizontal. About 80% of the head is submerged in the water, the face is slightly forward, the arms are extended, and the palms are facing diagonally outward.

3. Continue to raise the head, and when the mouth is exposed to the water, the final exhalation is completed. The hands begin to move inward to complete the final propulsion action.

4. When the swimmer's head begins to move slightly upward, the elbow joint begins to flex and the upper arm begins to rotate.

5. When the arms reach their maximum width and the elbows are bent at about 110 degrees, the high elbow posture is obvious.

6. There is no obvious flexion of the arms, continue to row outward, and the exhalation continues to increase.

7. When the arms are ready to move back, start inhaling without pulling the elbows under the ribs. The knee joints begin to bend and the leg return movement begins.

8. Close your mouth, complete the inhalation, bring your feet towards your hips, continue to extend your elbow joints, and continue to move your arms forward.

9. Push your feet back and start to move together. The swimmer then holds his breath until another stroke begins.

10. Flex the neck and continue to tilt the head downward. Dorsiflex your feet, start to move your legs backwards, push the water, and return your arms to the water.

11. Continue the leg return movement.

12. The arms are fully extended, the hands are slightly lower than the shoulder level, and the water push with both legs is almost completed. When the swimmer completes the push, he concentrates on keeping his body in a straight line. He will hold this glide position for a short time, and then when he feels his speed slowing down, another stroke cycle begins.

In breaststroke technique, the coordination of arms and legs is very important. It is more complicated than freestyle and backstroke. If the coordination is not coordinated, it will directly affect the effect of arm and leg movements, as well as the uniformity and coordination of rapid progress. .

Breathing techniques for breaststroke

The method of exhaling during breaststroke is: exhale from small to large, and gradually increase the exhalation volume (exhale through the mouth and nose at the same time). As soon as you get out of the water, exhale all your breath immediately. And inhale quickly and deeply through your mouth, without pausing between exhalation and inhalation.

The pressure of water is much greater than that of air. Suffocating and exhaling in water are not as easy and natural as on land. Students will adapt better if they practice on land first.

The longer you hold your breath and exhale, the more helpful it will be for learning other movements in the future, but practice slowly.

1. Sulking in the water

Squat down with your hands on the edge of the pool, your partner or the coach, and submerge your head in the water to practice sulking. After a while, stand up without protecting yourself. Practice with peers. The longer the suffocation lasts, the better. If you feel discomfort in your head, you should stop practicing to avoid injury. Chest tightness is caused by pressure in the water. Count the seconds. Once the student on land can't stand it anymore, he will make a "pop" sound and inhale through the mouth to adjust his breathing. Use the student's seconds in the water at a discount. Please open your eyes after entering the water and do not hold your breath hard.

2. Exhale in the water

Squat down with your hands on the pool wall or your partner’s hands, submerge your head in the water, slowly exhale through your mouth (nose), and stand up slowly after a period of time rise. The longer you exhale in the water, the better. Be careful not to exhale intermittently (which can easily lead to choking). Inhale through your mouth and apply pressure on your abdomen.

3. Ventilation in breaststroke mainly depends on hand movements

Compared with freestyle, the technical movements of breaststroke are relatively simple and easy to learn. Everyone must know how to climb the legs, but it is often difficult for the upper body to come out of the water to inhale. This is mainly due to not paying attention to the movement of the elbows. The hand movement of breaststroke is to draw the arms together and separate them to both sides and back, while exerting force. When finished, the arms should be at both sides of the body. At this time, there should be a quick and powerful elbow-clamping action. The power of this action will cause an instant upward buoyancy. With this buoyancy, the upper body will emerge from the water and complete the mouth inhalation action. Exhalation, like freestyle swimming, is done underwater through the nose.

4. Rhythmic breathing

What is rhythmic breathing? We can explain it as "regular, rhythmic breathing". Basically, it is similar to the previous exhalation in the water:

Exhale through the mouth (nose) in the water, and when it comes out of the water, there will be a "pop" sound from the corner of the mouth. When inhaling through the mouth, in addition to paying attention to the rhythm, you can also cooperate with the action of pressing the water with your hands. In the teaching of young children, because they often imagine that they cannot stand at the bottom of the pool, the guidance of rhythmic breathing is even more important. Coaches can regard breathing as the beginning of ventilation. (Coordinated actions: 1. Straighten your hands together, lower them and exhale. 2. Press your hands flat to both sides and let your head rise and inhale).