Depressed ~ ~!

Swimming is a technical sport, and a small movement may play a great role. I suggest reading some books or CDs to study what is unreasonable about my behavior. Recommended teaching materials: Swimming Skills Illustration by Beijing Sport University Press and Swimming Skills Practice by People's Sports Press are both good books. It is also good to find swimming teaching CDs in the library or bookstore. Pay attention to the details of the action. For example, when I was learning breaststroke, I didn't pay attention to turning my feet at first, but one day I suddenly noticed it and felt much faster; Another day, I noticed that my toes were hooked together and tightened after turning my feet, which was faster. So, don't be afraid to swim slowly. If you can make a little progress every day, you will get up soon.

Tips for breaststroke skills

In breaststroke, the coordination of arms and legs is very important, which is more complicated than freestyle and backstroke. If coordination is uncoordinated,

It will directly affect the effect of arm and leg movements and the uniformity and coordination of rapid progress.

At present, the leg-arm coordination technique adopted by most athletes is to keep the legs relaxed or straight when paddling. special

Don't relax your legs when you stop. Bend your knees naturally. After inhaling, when your hand reaches forward about 2/3, do leg adduction. Come on.

Kick quickly. In other words, close the door and pedal the car while reaching out. This cooperation technique can make the effective part of hand stroke more than leg pedal.

The effective parts are closely matched.

Due to the rapid retraction of the legs, there will be a certain reaction force, but it is conducive to the close cooperation of the arms. At the same time,

Can better play the role of the arm, so as to improve the speed of progress.

In-depth analysis of breaststroke arm movements

1, starting position:

Keep your arms in a certain tension and naturally straighten forward, parallel to the water surface and in line with your body.

2. Catch water:

The arm is extended forward, the shoulder joint is slightly rotated inward, the palms of both hands are slightly turned obliquely downward, the wrist is slightly hooked, and the hands are separated obliquely downward.

Square pressure water.

3, paddling:

When the arm is divided into 40-45 degrees, the wrist begins to bend, and then the arm and hand gradually bend sideways, downward and backward.

When paddling, the arm paddling, the flexion angle of forearm and upper arm is constantly changing, and the paddling of elite athletes is the main step.

All joints bend at angles close to 90 degrees. Because this angle can exert the greatest strength and make good use of the chest and back.

The big muscle group of the department. Generally, when the elbow joint angle of athletes with lower level is large, their arms will be drawn at an included angle of about.

At the angle of 120 degrees, you should make a continuous transition to the inward stop action. When you stop paddling, don't walk to your shoulders.

The lower rear should be under the shoulders. In order to make full use of all the forward forces to improve the speed, when entering the paddling position,

Athletes should paddle with great strength to get the maximum forward speed. Therefore, when an athlete paddles,

Elevated posture is reasonable.

4. Stop:

Closing the hand is a continuation of the paddling stage, and the closing process can also produce greater forward force and upward force. Be your arm.

When you close your head inward and upward, your arms and elbows move almost simultaneously. When you stop, you shouldn't slow down the stroke, but

It is actively completed at a faster speed. When stopping, don't emphasize the action of pinching the elbow inward, which will weaken the stroke strength.

At the same time, it is also necessary to avoid the long rowing route. The hand-closing action should be conducive to the rapid forward hand-reaching action without affecting the arms and legs.

Action coordination. When the hand is closed to the front and bottom of the head, the palms of both hands are turned inward and upward from the back, which is big at this time.

The arm should not exceed the extension line of the shoulders. In the whole closing action, the hand movements should be positive, fast and round.

The sliding step is completed, the end of the hand, the elbow joint is lower than the hand, and the big and small arms are at an acute angle.

Step 5 reach out:

As can be seen from the action, the arm extension action is completed by straightening the elbow joint and shoulder joint. Palm up gradually.

Turn down and stretch forward at the same time. Fast arm extension is one of the characteristics of modern breaststroke technology, which closely cooperates with the legs.

Therefore, while stretching your arms, your shoulders should move forward. Many athletes press their heads forward almost at the same time.

However, it must be noted that the forward arm movement cannot be stopped.

In a word, the movement route of the whole arm movement is elliptical, whether looking down or looking up. The side view is shallow.

It is a coherent, powerful, rapid and complete process from bottom to front.

Generally speaking, breaststroke arm stroke is a complete movement, and the stroke trajectory is side-down-back-inside-front.

Move in the direction. At first, the strokes were weak. It gradually increases in the main stage of paddling. The speed of paddling is from slow to fast.

The last to arrive is the fastest. Objective to emphasize the high elbow stroke calculated at the front end of stroke process.

The function of forearm flexors, elbow should not exceed the extension of two shoulders, mainly biceps brachii and biceps brachii. In the first row

In the most effective part of the water, we should pay attention to the shoulder joint as the fulcrum, and the direction of action is that the arm is pulled back and retracted, so that the shoulder can exert force.

Functions of muscle groups (mainly pectoralis major, latissimus dorsi, etc. ). With a powerful kick, the movements are coherent without intermission.

Breaking ground produces forward traction.

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Breaststroke breathing

Breaststroke breathing mainly depends on hand movements. Compared with freestyle, breaststroke is relatively simple and very simple.

Easy to learn. Everyone must know how to climb legs, but it is often difficult for the upper body to breathe out of the water, mainly because of inattention.

To the elbow, the hand movement of breaststroke is to put two arms together and stroke both sides of the back respectively. When the effort is over,

wait for

Arms should be on both sides of the body. At this time, there should be a quick and powerful elbow clamping action, and the strength of this action will be there.

one

Instantaneous upward buoyancy, with which the upper body floats out of the water, inhaling through the mouth and exhaling through the mouth are the same as freestyle.

appear

It is done underwater with the nose.

Breaststroke formula

(1) Introduction to breaststroke

The breaststroke posture is like a frog, and the arms stroke symmetrically on the side.

Push your legs back to catch the water, and slide your arms and legs straight for a while.

(2) Leg movement

Bend your knees slowly close to your hips, and the distance between your knees is shoulder width.

Slowly retract your legs while retracting them, and turn your feet to both sides.

Push the water back hard and float with your legs together for a while.

(3) arm movement

Press water outward with both hands, raise your elbows and bend your arms back.

Pull it under your shoulders and stop. Pull together and stop together.

(4) Breathing action

When your arm is holding water on your chest, raise your head slightly and suck.

When your arm slides forward, your nose and mouth slowly exhale.

(5) Coordination between breathing and leg and arm movements

Open your arms, raise your head, breathe in,

Bow your legs to catch water, and exhale through your mouth and nose.

Paddling combined with slow leg contraction, arms extended forward, and then pedaling,

This method is called late breathing, which is very suitable for reducing resistance.

(6) Complete the coordinated action.

Don't kick when paddling with your arms, and at the same time close your hands and legs.

Reach out and pinch the water halfway, stretch your arms and kick for a while,

Raise your head and breathe slowly during the stroke.

Breaststroke turn

According to the rules of the competition, when the breaststroke turns, both hands should be on the water, on the water or under the water.

Touch the wall at the same time, and the first two shoulders should be parallel to the water surface. At the same time, athletes are restricted from turning around.

After that, you can only do one-arm and one-leg diving in the water. Due to strict rules

Therefore, the speed of breaststroke turn is slightly slower than other strokes. Steering method

Often only head-up, inhalation and turning are used.

1, breaststroke turning movement technique: Take the left turn as an example to introduce its movement technique.

As follows:

Touching the wall: At the end of the last kick, the athlete swims close to the wall of the pool without slowing down.

Stretch your arm forward, right in front of you, above your center of gravity, with your right hand on the floor and your left hand on it.

Down, hands apart about 15 cm, fingers touching the wall obliquely to the left.

Turn around: after touching the wall, press the pool wall with the whole palm and bend your elbows and knees with inertia.

At the same time, the body rotates to the left along the longitudinal axis, raises its head and inhales, and leaves the pool wall with its left hand.

In the water, the body rotates to the left and gradually stretches to the left and front. When the body turns to the horizontal swimming pool,

The wall, the head turns to the forward direction, and lowers its head into the water, and the right arm pushes away from the pool wall and out of the air.

Swing your arms, at the same time, lift your hips and let your feet touch your arms. Put your hands forward over your chin and bend your legs to prepare.

Push the wall.

Push the wall: stick the soles of your feet about 40 cm underwater, straighten your arms forward, and head.

Sandwiched between two arms, and then forcibly pushed away from the pool wall.

Gliding and diving: after kicking the wall, the body glides in a streamlined way, when the speed

When the swimming speed slows down to the normal swimming speed, both hands start to stroke the arms to the sides of the thighs and stop for a while.

When the sliding speed is a little slow, start to close your legs and extend your hands to your abdomen, chest and chin.

When the two arms straighten the sucker, kick and slide, and the two arms start paddling for the second time, the head is exposed.

Get out of the water.

Common mistakes in breaststroke breathing and their correction

In the swimming class in colleges and universities, due to many interference factors, such as not getting off the bus since childhood.

Knowledge of crossing water, or accidents in water, drowning accidents, etc. , causing psychological problems.

Fear makes some students afraid to go into the water in swimming class, which affects the teaching quality. teach

Only by studying or practicing can you get good results. Here are some common wrong actions and correct practice methods.

Give a brief introduction.

First, the common mistakes of frog breathing technology

1. The concept and technical action of frog breathing are rather vague. There is no correct frog projection in my mind.

Shooting, in breaststroke, shows that the face does not dare to enter the water, swims with head up and breathes on the water, often.

Choke water or drink water.

It is not enough for frogs to breathe. Although you can stick your head out of the water when swimming, you can breathe in.

Insufficient, do not exhale in the water, or inhale and exhale after the head is raised out of the water, resulting in breaststroke.

Respiratory rhythm disorder, can not fully complete the breathing task.

3. Excessive psychological pressure leads to uncoordinated overall body movements and fear of suffocation. When swimming

It shows that the body fluctuates greatly, and the head rushes out of the water before the arm can paddle.

Inhale, often forced to drink water.

4. Breathing is not in harmony with body movements. When swimming, you can only do simple breathing, arms.

The tail stops moving, or looks up with eyes closed to determine the direction and the water level in front of you.

Stop swimming; In addition, the body moves harmoniously, but it can't breathe. The characteristic of swimming is to bow your head and hold your breath.

The head dive is too low to be exposed to water for air.

5. The concept of breaststroke is wrong. You can't hold your arm with one hand and let your body lie on the water.

Lift your body above the water. It is characterized by its stiff neck, its head sticking out of the water and its fear of diving.

The body tends to lie upright.

6. The movements of arms and legs are blind, and the rhythm of breaststroke is gone. dive

The performance is that the legs have been straightened and the hands have been pulled to the sides of the body, but the head still cannot be exposed.

The water, or the head just started to lift, was forced to take a hasty breath on the ink painting.

Second, the auxiliary practice method of breaststroke breathing technique

The practice of swimming teaching proves that it is difficult to learn breaststroke in the primary stage because of the lack of knowledge about water.

It is difficult to breathe in water, which will cause psychological tension. Therefore, the muscles and technical movements are stiff, which hinders teaching.

Or the smooth progress of training. In order to reduce or avoid similar problems, it is not advisable to learn the underwater arm first.

And you have to master the breathing method, and be familiar with the water quality on the shore first. In this way, I have a kind heart.

Bamboo will not be nervous when entering the water, with natural force and good coordination, which can improve the teaching or practice effect.

First, practice the technical movements of breaststroke breathing on land. The method is to lower your head, lock your body slightly and bend your arms.

Keep your elbows straight, repeatedly do the ups and downs of burying your head and raising your head, raise your head and inhale through your mouth, lower your head and hold your breath, and then slowly use your mouth and nose.

Practice of exhaling slowly.

2. Repeatedly practice frog breathing and limb coordination on land. The method is to make chancre when inhaling.

Out of the water, shoulders raised; Legs back, turn around in turn; The arms naturally straighten forward.

Breaststroke starting position, stroke, hands folded and arms stretched forward.

3. Familiar with water, you can walk on the water below the navel in the form of a zipper for individuals, groups or groups to use.

Can walk sideways, stride, go backwards and rotate; Run, jump, turn, jump and descend in all directions.

Sinking and other ways to lay the foundation for future study, so that the body has a "intimacy" with water.

4. Consolidate and improve the coordination exercises of breathing and body. You can hold your breath in a shallow pool, that is,

After taking a deep breath, dive your head into the water and hold your breath. The holding time should be gradually extended. Stick your head out of the water and suck.

When you are angry, don't hold your head too high, open your eyes and do repeated exercises of exhaling slowly in the water. When students have a

After you have defined the concept of breaststroke breathing, you can practice underwater breathing with sustained and rapid breathing, that is, deep and rapid inhalation.

And strengthen the continuous rapid response practice of inhaling water and exhaling on the water surface.

5. Do more floating body exercises and shallow pool gliding exercises. Do more exercises of tuck floating body and exhibition floating body;

There are many forms of gliding exercises, such as kicking the bottom of the pool, kicking the wall of the pool and so on. You need to keep your body when you slide.

Moderate tension, balance, and appropriate extension of breath holding time.

Breaststroke breathing teaching

In breaststroke teaching, breathing is a difficult point in teaching and learning. According to my years of swimming teaching experience

Based on the study and practice, combined with relevant professional books, this paper discusses some technical and theoretical problems in breaststroke breathing teaching.

I hope my colleagues and related experts can give me some corrections.

( 1)

The authoritative professional teaching material that teachers rely on in teaching implementation-the intensive teaching material (swimming) of the Institute of Physical Education.

, about

There are contradictions in the discussion of breaststroke breathing teaching, so it is necessary to discuss and analyze it.

1, About Early Breathing: In the swimming textbook, the discussion about Early Breathing is: Early Breathing means that the head and head are raised at the beginning of the double-arm stroke.

Hekou road

When you come out of the water, you will eventually spit out your breath, take a deep breath quickly, then bow your head and hold your breath with your outstretched arms. When the arm starts

When sliding down

Exhale gradually.

2. Related practice methods: the practice methods of teaching coordinated movements of arms and breathing in breaststroke teaching in swimming textbooks.

discuss

Say: start to look up when sliding down, inhale when paddling, lower your head and hold your breath when closing your hand, and exhale when extending your arm. ...

(2)

1. The position of the human body, especially the head, in the water before the arms start to move when breaststroke is fully practiced.

correct

It is of great significance to beginners. At this time (during taxiing), if the body position is high, the mouth is close to the water.

, and then finish.

When breathing, the practitioner's mouth can easily touch the water, and he can stay on the water for a relatively long time.

end

During inhalation. This will have a certain psychological stability for beginners and help to complete the inhalation process. counter

Yes, this one.

If the body position is low and it takes a long time for the mouth to emerge from the water, then the mouth will stop on the water.

It's time to stay

Will also be reduced accordingly. This will have a negative impact on beginners' psychology from the beginning of inhalation.

The ring.

2. In the early stage of breaststroke teaching, it was emphasized that "the frequency is slow, the swimming speed is low, the stroke is small, and the slip is obvious."

move

Work. According to relevant data, the proportion of human body in water is about 0.96 to 0.99 when inhaling deeply, and increases to 1 when exhaling.

.02 to 1.

1.05。 Therefore, holding your breath during gliding is beneficial to the floating of your body, while exhaling during gliding may cause your body to sink, which is unfavorable.

Inhalation

The completion of.

For beginners, generally speaking, because of the limited time to learn swimming or poor physical coordination.

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For other reasons, sometimes beginners leap frog in order to catch up with the progress when their legs are not skilled in teaching.

swim

Complete the coordination exercise. At this time, due to the unsatisfactory effect of the beginner's breaststroke pedal, the position of the body in the water when sliding.

Shigeng

Easy to low, it will be more difficult to complete inhalation.

(3)

To sum up, the position of the body in the water will directly affect the practitioner's breathing coordination.

Fuck it.

Psychology and the quality of completing breathing. At the same time, we should pay full attention to this point in the practice of breaststroke breathing coordination. The author thinks that

, at

In breaststroke breathing teaching, we should focus on the following key issues: the relative position of the body in the water when gliding.

Aspects:

1, master the correct breathing method. You must master the correct breathing method to practice breaststroke well.

Method, so as to complete the inhalation process in a short time. The method is: exhale from small to large, and gradually increase the expiratory volume (exhale through the nose and mouth at the same time). As soon as the mouth comes out of the water, spit it out hard. Inhale quickly and deeply through your mouth, and don't pause between breathing and inhaling.

2, master the reasonable waxing action. The leg movement of breaststroke is the main driving force to push the body forward. Because both legs push the water together, they press down, this action can not only make the body rise, but also help to slide, so that the body is in a more reasonable position in the water, which can directly affect the completion of the breathing process. In teaching, we should pay attention to the following points: ① When closing the leg, the heel should be close to the hip; (2) When the legs are retracted, the soles of the feet are everted, so that the calves are in a vertical position and the water area is increased; (3) Push the water quickly, and you must push it in place, that is, your legs and feet are close together.

3. Adjust the position of the body in the water. Use two or more leg movements, combining one arm movement with one breath. It mainly uses two or more leg movements to adjust the problem of low body position in water after pedaling, so that beginners can master breathing methods as soon as possible to reduce psychological pressure, and then carry out correct coordination exercises of one breath, one arm and one leg movements.

4, hold your breath and slide, spit and suck. In the complete breathing coordination exercise, the practitioner is required to hold his breath and slide, and begin to exhale when sliding down, and gradually increase the expiratory volume. As soon as the mouth comes out of the water, he will immediately spit out the air vigorously and keep breathing in the air quickly and deeply through his mouth. In practice, instead of overemphasizing the method of early inhalation or late inhalation, it is "spit it out and suck it up."

And provide you with some professional swimming websites:

China Swimming Network

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5 1 Swimming-Swimming Fitness Network Forum

/mybbs/index.php

China swims.

/

Campus swimming network

http://www.happyswimmer.org.tw/

Swimming technology

http://www . swcs . edu . hk/info/teaching/subject/Pe/taeching _ Pe/% B4 % E5 % AAa % A7 % DE % B3N % bdg . htm

Breathing action in breaststroke:

Sulking (inhaling but not spitting) and exhaling.

The pressure of water is much greater than that of air. It is not as easy and natural to sulk and exhale in water as it is on land. If students practice on land first, they will get used to it first. The longer you sulk and exhale, the more helpful it will be to learn other movements in the future, but you should practice slowly.

(a) sulking in the water:

Hold the hands of the pool, partner or coach, squat down, let your head immerse in the water to practice sulking, and then stand up after a while, so that you can practice unprotected companions. The longer you sulk, the better If you feel uncomfortable with your head, you should stop practicing to avoid injury.

Chest tightness is due to the pressure in the water. Counting seconds, students on land can't stand it, so they "bang" and breathe through their mouths, so that they can use the discount of students' seconds in the water. ※.

Please open your eyes when entering the water, and don't hold your breath hard. ※

(2) Exhale in water

Hold the pool wall or partner's hand, squat down, immerse your head in the water, exhale slowly through your mouth (nose), and stand up slowly after a while. The longer you exhale in water, the better. Be careful not to exhale intermittently (it is easy to choke).

Breathing through the mouth is suitable for abdominal exertion. ※

(3) Rhythmic breathing

What is rhythmic breathing? We can interpret it as "regular and rhythmic breathing", which is basically similar to exhaling in front of water, similar to:

Exhale through the mouth (nose) in the water, the corners of the mouth pop up when coming out of the water, and inhale through the mouth. In addition to paying attention to the rhythm, you can also cooperate with the action of pressing water with your hands. In children's teaching, because there is often an untenable imagination at the bottom of the pool, the guidance of rhythmic breathing is more important, and the coach can take breathing as the initial stage of ventilation. (Coordinated action: 1 Hands stretch and merge, sink and exhale. 2. Press your hands to both sides to raise your head and inhale. )

Breaststroke breathing

Breaststroke breathing mainly depends on hand movements. Compared with freestyle, breaststroke is relatively simple and easy to learn. Everyone must know how to climb legs, but it is often difficult for the upper body to get out of the water and inhale. This is mainly because I didn't notice the movement of the elbow. The hand movement of breaststroke is to put your arms together and stroke to the rear of both sides respectively. At the end of the push, the arms should be at the sides of the body. At this time, there should be a quick and powerful elbow pinching action. With the strength of this movement, there will be an instantaneous upward buoyancy, and the upper body will come out of the water under the action of this buoyancy to complete the mouth inhalation. Exhale is done underwater with the nose like freestyle.

Note: you should master the rhythm when taking a breath, otherwise you will easily choke. In addition, paddle slowly, paddle slowly, so that the time for you to get out of the water for air will be prolonged and the feeling will be gradually accelerated. It is not a day or two to learn swimming. Enjoy the process and don't ask too much for skills.

Combine theory with practice, especially in swimming. I hope you can get good grades! Come on! l .。