Who told me the standard posture of freestyle and sent some pictures?

Wipe your head on the water, keep your neck flat, keep your chin convergent, and breathe Moang.

The whole body should be stiff, the waist and abdomen should be tense, the logs should roll, and the navel should look at both sides.

Put your arms in your sleeves, turn your shoulders into the frame, straighten them close to your body, and pull them soft and push them hard.

The thighs are clamped, the calves are like springs, and the ankles are relaxed.

Action structure and technical points

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 naturally straighten and come together, and the elbow joint is raised to the highest point through the internal rotation of the arm, and the palm and hand are inclined outward and downward, so that the fingers touch the water first, then the forearm, and finally the arm naturally enters the water.

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 in harmony 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.

Second, the practice method

(A) leg movements practice

1. Land simulation exercise

(1) Sitting posture for water intake: Sit by the pool or on the ground, support your back with your hands, straighten your legs, rotate your legs inward to make your toes face each other, separate your heels into a figure of eight, relax your legs, take your hips as the axis, drive your calves with your thighs, and take water alternately up and down.

(2) Draw water on your stomach: kneel on a stool and draw water alternately with your legs up and down. The requirements are the same as above.

Practice in water

(1) prone beater: Hold the tank by hand, or hold its abdomen by a companion, in a horizontal posture, with legs straight, and do the action of straight or bent legs to fetch water.

(2) Draw water on your back: Lie on your back, hold the basin in your hand, or hold his back with the help of your partner, so that your legs can draw water alternately, and be careful not to expose your knees to the water.

(3) Water skiing: Hold your breath while practicing, keep your arms straight and close together, and put your head between your arms.

(4) Help the board to draw water: When practicing, straighten your arms and relax the board. When your shoulders are immersed in water, don't press the plate hard with your hands and breathe naturally.

(b) arm and breathing exercises

1. onshore simulation exercise

(1) Open your feet, bend your upper body forward, and do arm paddling imitation exercises.

(2) Practice as above, combined with breathing coordination.

Practice in water

(1) Stand in the water, lean forward, immerse your shoulders in the water, do arm strokes, walk while doing it, and turn your head to breathe.

(2) Hold your breath and do two arm movements after sliding.

(3) Legs with paddles, do double-arm paddling after pedaling and sliding, combined with turning and breathing.

(3) Coordinated exercises of arms, legs and breathing.

(1) Standing in the water, the upper body leans forward to coordinate the action of paddling arm and breathing, paddling forward with force, then pedaling off the bottom of the pool, and paddling with both legs forms complete coordination.

(2) Push, slide and float for 5~ 10 meters, and do freestyle arm paddling and breathing exercises.