How to swim fast in breaststroke? Any tips?

How to swim fast in breaststroke? Any tips?

1. Breaststroke body posture

During breaststroke, the body is not fixed in one position, but is constantly changing with the movements of the hands and legs. When an action cycle is completed, the body should expand the chest, draw in the abdomen slightly, and slump the waist slightly, keep the legs together, straighten the arms as much as possible, tense the neck slightly, place the head between the arms, and look forward and downward. The entire body should move up and down with the horizontal axis of the body as the axis.

2. Breaststroke leg technique

The leg movement of breaststroke is one of the main driving forces to propel the body forward. Its main action links can be divided into four stages: leg retraction, foot turning, water kicking and gliding. These four links are closely connected and complete movements.

1. Retract the legs

When you start to retract your legs, your legs will naturally lower as you inhale. At the same time, your knees will naturally gradually separate, and your calves will be retracted forward. When retracting, your feet will Relax, move your heels closer to your buttocks, and pull them apart at the same time. When retracting the legs, the force should be small, and the feet and calves should be retracted within the projected section of the thighs to reduce the resistance during retraction.

After retracting the legs, the thighs and the torso should be at an angle of approximately 120-140 degrees, and the inner sides of the knees should be approximately as wide as the hip joints. The angle between the thigh and calf is about 40-45 degrees, and the calf should be in a vertical position as much as possible, so as to be well prepared for turning the feet and kicking in the water.

2. Turn the feet

When the leg retraction is about to end, the feet are still close to the buttocks. At this time, the knee joints are buckled inward, and at the same time, the feet are turned outwards, so that the feet and calves Align the pedaling direction on the inside, which can increase the contact with the water surface and actively prepare the thighs to exert greater power.

Retracting the legs, turning the feet, and kicking the water are a continuous and complete action process. The correct foot turning movement is started before the leg retraction is completed and completed at the beginning of kicking the water. If your legs stagnate slightly after turning your feet, it will disrupt the continuity of the movement and increase resistance.

3. Kick and hold the water

When kicking, the thighs should be used to exert force. First, extend the hip joint, then push backward to hold the water, followed by extending the knee and ankle joints.

The action of pedaling to catch the water is a continuous and complete movement, but the pedaling of the water comes first and the water pinching comes after. In fact, during the foot-turning movement, the knees are turned inward and the feet are turned outward, which fixes the only direction for pedaling with water.

The effect of pedaling and clamping water not only depends on the route and direction of the movement of the leg joints, as well as the size of the water area when pedaling and clamping water, but most importantly, it depends on the speed of the two legs pedaling and clamping water. And the change of strength, the speed of pedaling on the water is from slow to fast, and the strength is from small to large.

4. Sliding

After the pedaling is completed, the feet are at the lowest point of the horizontal plane. This is the body sliding forward with the power of pedaling, the waist is pressed down, and the feet are close to each other. On the surface of the water, prepare for the next loop.

3. Breaststroke arm technique

The breaststroke arm stroke can produce a lot of driving force. Master the reasonable arm stroke technique and coordinate it with the legs and breathing movements. , can effectively increase the swimming speed. Its main movements can be divided into several stages: starting position, sliding down (also called "holding water" or "catching water"), paddling, closing hands and extending arms forward. These stages are also closely connected complete actions.

1. Starting position: When the kicking action is over, both arms should maintain a certain degree of tension, naturally straighten forward and parallel to the water surface, with the palms facing down, the fingers naturally close together, and the body in a straight line. Form a better streamline shape. Slide down (catch the water) From the starting position, extend your arms forward and move the center of gravity forward. At the same time, the shoulder joints are slightly internally rotated. The palms of both hands are slightly turned outward and downward, and the wrists are slightly bent. The hands are separated to press the water downward and sideways. Start paddling when you feel pressure in your palms and forearms. On the one hand, the catching action can create favorable conditions for paddling, and on the other hand, it can also cause the body to float up and move forward. The speed of catching water depends on the individual's level. Those with higher levels will catch water faster, and vice versa.

2. Paddling When the hands are ready to catch the water and the arms are separated to an angle of about 40-45 degrees, the wrists begin to gradually bend. At this time, the arms and hands gradually and actively move sideways and downwards. , rear bent arm paddling action. When paddling, the movement of the hand should be divided into two parts. The first part: the hand moves outward-downward-backward, and the water flows from the thumb to the little finger.

The latter part: the hand moves inward-downward-backward, and the water flows from the little finger to the thumb side. During the stroke, the bending angle of the forearm and upper arm is constantly changing, and the standard is to exert the best power. The elbow joint is positioned higher than the hand throughout the stroke. The route of hand movement should not be to the lower back of the shoulder, but to the front and lower side of the shoulder. The speed is from slow to fast, and should reach the fastest speed when the hand is closed.

3. Hand closing is the continuation of the paddling phase. When closing the hand, the movement direction of the hand is inward, upward, and forward. The closed breaststroke arm position is approximately 45 degrees. As the forearm is externally rotated, the palm gradually turns inward. The hand closing movement should be conducive to the rapid forward reaching movement, and the elbow joint should be consciously pinched inward. When the hands are retracted in front of and below the head, the palms of both hands are turned from back to inward - an upward posture, so that the upper arms should not exceed the horizontal extension line of the shoulders. During the entire hand closing process, the hand movements should be active, fast, and smooth. At the end of the hand closing, the elbow joint should be lower than the hand, and the angle of the upper and lower arms should be less than 90 degrees.

4. Stretching your arms forward is done by straightening your elbow and shoulder joints. The palms of your hands gradually turn inwards from upwards at the beginning. Put your palms together and stretch them forward. Before the end, gradually Turn downward. The movement path of the entire arm in breaststroke is elliptical whether viewed from above or from above, and is a complete process of continuity, strength from small to large, and speed from slow to fast.

4. Breathing method

1. During the complete breaststroke practice, before the arms start to move, the position of the human body, especially the head, in the water, for beginners is of very important significance. At this time (while gliding), if the body position is higher and the mouth is closer to the water surface, when the breath is completed, the practitioner's mouth can be exposed to the water surface more easily, and a relatively long distance can be obtained on the water surface. time to complete the inhalation process. In this way, it will have a certain psychological stabilizing effect on beginners and help complete the inhalation process. On the contrary, if the body position is relatively low at this time, the time required for the mouth to be exposed to the water will be longer, and the time the mouth stays on the water will be correspondingly reduced. In this way, it will have a negative impact on the psychology of beginners in terms of the completion of the inhalation movement.

2. In the early stage of breaststroke complete coordination teaching, it is emphasized: "Slow frequency, low swimming speed, small arm strokes, and obvious sliding and sliding down movements." According to relevant data, the human body takes deep breaths in the water The specific gravity is about 0.96 to 0.99 when inhaling and increases to 1.02 to 1.05 when exhaling. Therefore, holding your breath when gliding helps the body float up, while exhaling while gliding may cause the body to sink, which is not conducive to the completion of the inhalation movement.

3. For beginner swimmers, under normal circumstances, due to limited time for learning swimming, or due to poor body coordination and other reasons, teaching sometimes fails to master the leg movements of beginners. When I was not very proficient, I did complete breaststroke exercises in order to catch up with the progress. At this time, because the beginner's breaststroke pedaling effect is not ideal, the position of the body in the water is more likely to be lower when gliding, and it will be more difficult to complete the inhalation. To sum up, when the practitioner completes the breathing coordination, the position of the body in the water will directly affect the practitioner's psychology and the quality of the completed breathing. At the same time, this should be fully paid attention to during breaststroke breathing coordination exercises.

In breaststroke breathing teaching, the key issue of the relative position of the body in the water when gliding should be focused on the following aspects:

1. Master the correct breathing method . Before performing the complete breaststroke exercise, you must master the correct breathing method in order to complete the inhalation process in a short period of time. The method 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 the mouth comes out of the water, expel all the air with force. Inhale quickly and deeply through the mouth, and exhale. There is no pause between breathing and breathing.

2. Adjust the position of the body in the water. Use two or more leg movements combined with one arm movement and one breath. It mainly uses two or even multiple leg movements to adjust the low position of the body in the water after pedaling, so that beginners can master the breathing method as soon as possible and reduce their psychological pressure, and then perform one breath, one arm and one leg Correct coordination of all movements.

3. Slide while holding your breath, exhale and inhale completely.

When performing complete breathing exercises, the practitioner is required to slide while holding his breath, start to exhale when sliding down, and gradually increase the exhalation volume. As soon as the mouth comes out of the water, exhale all the breath with force, quickly and without pausing. Breathe deeply through your mouth. During practice, we don’t emphasize too much on the method of inhaling early or inhaling late, but emphasize “spit all out and inhale full.”

5. Key points of turning skills

Competition The rules stipulate that when turning around in breaststroke, both hands should touch the wall at the same time on, above or under the water, and the shoulders should be parallel to the water surface before touching the wall. At the same time, athletes are restricted to only perform one arm and one leg diving movement in the water after turning around. Due to the strict rules, the turning speed of breaststroke is slightly slower than that of other swimming styles. The turning method usually only involves raising the head, inhaling and turning around.

Taking a left turn as an example, the technical introduction to the breaststroke turn movement is as follows:

1. Touching the wall: At the end of the last kick, the athlete swims close to the pool wall without slowing down, and stretches his arms forward. , directly in front of the body above the center of gravity, with the right hand on top and the left hand on the bottom. The two hands are about 15 cm apart, and the fingers touch the wall diagonally upward to the left.

2. Turn around: After touching the wall, press the pool wall with all your hands, bend your elbows and knees with the inertia, and at the same time rotate your body to the left along the longitudinal axis, raise your head and inhale, and leave the pool wall with your left hand In the water, turn your body to the left and gradually reach forward to the left. When the body turns sideways to face the pool wall, throw the head forward and lower the head into the water. Push the right arm away from the pool wall and swing the arm from the air. At the same time, raise the buttocks so that the feet touch the arms. Stretch the hands forward under the chin and the legs. Bend and prepare to push off the wall.

3. Push off the wall: Place the soles of your feet about 40 centimeters below the surface of the water, straighten your arms forward, put your head between your arms, and then push off the wall of the pool with force.

4. Sliding and one-shot diving movements: After pushing off the wall, the body slides in a streamlined shape. When the speed slows down to the normal swimming speed, both hands begin to make long strokes and stop briefly on both sides of the thighs. The sliding speed is slightly slower. At this time, start to retract your legs and stretch your hands forward close to the abdomen, chest, and chin. When the arms straighten the head, kick the legs and slide. When the arms start the second stroke, the head is exposed to the water. How to swim fast in breaststroke

The most important thing is that the various movements must be well connected and coordinated, the legs must be kicked hard, and the soles of the feet must be turned outwards to maximize contact with the water. In fact, breaststroke itself is not a very fast swim. As long as you master its technical movements skillfully, you will be fine. What are the methods and techniques for swimming fast in breaststroke?

1. First, push your legs back quickly and hard, and the soles of your feet must be perpendicular to your ankles;

2. Hold the water with both arms hard and fast;

3. Every movement must be standardized and fast. You will definitely not be able to keep up with your breathing at first, but as long as you keep practicing and your breathing catches up and your movements are coordinated, your speed will naturally increase a lot. How to Swim Fast Breaststroke Breaststroke stipulates that after entering the water, you must make a big stroke, that is, after your whole body enters the water (at this time, your body is in a straight line and your hands are in front of your head), and then you stroke the water once with your hands. Be careful not to move your feet. Any movement counts as a foul. When the stroke is completed, the body is still underwater, and then the hands and feet can be stroked together (which is the normal breaststroke movement);

But it should be noted that when the stroke is completed, After rowing and kicking, the head must be above the water, otherwise it will be a foul. This is water entry.

Then let’s talk about the kicking movements that can be summarized in 5 words: close, turn, push, clip, and drift. Explanations one by one:

1) Retraction means retracting the legs. The thighs drive the calves, and the calves drive the soles of the feet. The thighs can move closer to the bottom of the body.

2) Turn over. When you have finished retracting your legs, because your legs are naturally next to each other, you have to turn them over to push the water. At this time, the soles of your feet first turn outwards, and then drive your calves to turn outwards. One thing you need to pay attention to is don’t spread your thighs, and don’t spread your knees from now on (why, I’ll talk about it later).

3), pedaling, this can be said to be why the thighs are not separated. If the thighs are separated, then the thighs will not do any pedaling exercise when pedaling, and the thighs will basically do nothing. For exercise, if there is no separation, the thigh kick will make the kick more forward. After talking about the thighs, let’s talk about kicking. At this time, the soles of the feet are turned open (the contact area with the water is larger), and then kicked to both sides (the left leg is the left rear, and the right leg is the right rear).

4) Clamp, when the legs have been straightened, clamp the water with both feet. When the thigh is the main force, clamping the water can also provide power.

5), float, after clamping, you have to float it down. Of course, if you want high frequency, you still have to drift down. Don't pause in these movements, they must be continuous to be effective.

In fact, the way the palms of breaststroke enter the water is like this: the thumbs are naturally interlaced, the four fingers are naturally closed, the front parts of the two index fingers are touching, and the palms of the two hands are slightly close together, making the palms form a bow shape. After entering the water, your hands are straight and your feet are floating. That is to say, when your feet are floating, your hands are straight and your body is straight. Then stroke, the backs of the two palms are close together, so that the palms of the hands are outward, and then the wrists are bent outward. At the same time, the shoulders drive the arms to stroke outward. Be careful not to stroke too much. Stroke until the arms are about 70 degrees, and the hands are at the corners. Just bend upward, stroke the water with your palms downward, and push the water behind you. Finally, the two arms are in a straight line, and the forearms are at 90 degrees to the body. Then the two palms are closer to the midline of the body. The palms drive the arms to get closer together, and then extend forward together in a continuous manner. , this completes one stroke of the hand, and just repeat the other movements. When you swim to a certain level, you can extend your arms with your palms out of the water, so you will receive less resistance. Another point is that when the forearms are at 90 degrees to the body, stroke the water backwards with the palms. Now use more force and lift the body up to take a breath. How to swim fast in breaststroke

Breaststroke is named after a frog, so when swimming, you can imagine the swimming method of a frog. First, your legs must be strong, and you should first hold the water and then push the water. The purpose of pinching water is to change the flow direction of the water, allowing the water to temporarily gather between the legs, and then push hard to swim forward with the help of thrust. For beginners, it is easy to combine the actions of water pinching and pushing water together, resulting in insufficient water accumulation and insufficient thrust. When using water, you should clearly feel the water hitting your buttocks. After holding the water, straighten your feet as much as possible to reduce resistance. Step 2: While kicking on the water, hold your head between the two arms, and at the same time straighten the arms forward. The insides of the palms of the two palms face each other or are straightened parallel to each other, with the palms facing down and the fingers pointing in the direction of travel. Small frogs that swim slowly tend to raise their heads when moving forward, resulting in increased resistance. The correct method is to put the arms on the ears instead of the cheeks when moving forward. If it is not attached to your ears, it means your head is raised. Step 3: When gliding forward, your body should be kept in a straight line, and your waist should be slightly forced to float below the buttocks, otherwise your swimming posture will be tilted. When kicking the water, the direction of force is behind you, not below, nor behind and below. When you push the water, the moment your body moves forward, if you feel your head pushing upward, then your swimming style is Wrong. Step 4: Adjust your posture, try to swim gently, and then slide to see how far you slide. This is the effective distance of one breaststroke movement. Then in actual combat, you should appropriately speed up the frequency of each movement. But don't go too fast. Just move on to the next action when the sliding action is almost over. Otherwise, you will be in a hurry. Ask a breaststroke expert what techniques can make breaststroke swim faster and farther

Let the energy used become kinetic energy and obtain the maximum propulsion force in the balanced streamline. , you can swim farther and faster with one stroke.

If you have enough energy, you can swim like a fish without stopping. Are there any tips for swimming breaststroke?

The technical aspects of breaststroke are divided into: 1. Breaststroke body posture 2. Breaststroke leg technique 3. Breaststroke arm technique 4. Breaststroke coordination technique

1. Breaststroke body posture

During breaststroke swimming, the body is not fixed in one position, but is constantly changing with the movements of the hands and legs. When an action cycle is completed, the body should expand the chest, draw in the abdomen slightly, and slump the waist slightly, keep the legs together, straighten the arms as much as possible, tense the neck slightly, place the head between the arms, and look forward and downward. The entire body should move up and down with the horizontal axis of the body as the axis.

2. Breaststroke leg technique

The leg movement of breaststroke is one of the main driving forces to propel the body forward. Its main action links can be divided into four stages: leg retraction, corner turning, pedaling and sliding. These four links are closely connected and complete movements.

1. Retract the legs

Retracting the legs is to create a favorable position for turning the feet and kicking the water. At the same time, it is necessary to reduce resistance and take into account the coordination factors of the hands and legs. When you start to retract your legs, lower them naturally with the inhalation movement. At the same time, your knees will naturally gradually separate, and your calves will retract forward. When retracting, your feet will relax and your heels will move closer to your buttocks, while retracting and spreading.

The force required to retract the legs should be small, and the feet and calves should be retracted within the projected section of the thighs to reduce the resistance during retraction.

After retracting the legs, the thighs should form an angle of about 120-140 degrees with the torso, and the inner sides of the knees should be about the same width as the hip joints. The angle between the thigh and calf is about 40-45 degrees, and the calf should be in a vertical position as much as possible. This will make good preparations for turning your feet and kicking in the water.

2. Turning the foot

In the technique of breaststroke leg, turning the foot is very important, as it directly affects the effect of kicking the water. When the leg retraction is about to end, the angle is still close to the buttocks. At this time, the knee joints are buckled inward, and the feet are turned outwards at the same time, so that the feet and the inside of the calves are aligned with the direction of pushing into the water. This can increase the water surface and widen the legs. Be proactive and prepare for greater power.

Retracting the legs, turning the feet, and kicking the water are a continuous and complete action process. The correct counter-foot movement is to start before the leg retraction is completed and to complete it at the beginning of kicking the water. If your legs stagnate slightly after turning your feet, it will disrupt the continuity of the movement and increase resistance.

3. Pushing and catching water

The effectiveness of breaststroke leg movements depends entirely on the correct technique of kicking and catching water. When kicking the water, you should use your thighs to exert force, first extend the hip joint, so that the lower leg is kept as vertical as possible to the favorable part of the water, push backward to hold the water, and then extend the knee joint and ankle joint.

The action of pedaling to catch the water is actually a continuous and complete movement, but the pedaling of the water comes first and the water pinching comes after. In fact, during the foot-turning movement, the knees are turned inward and the feet are turned outward, which fixes the only direction for pedaling with water.

And the change of strength, the speed of pedaling on the water is from slow to fast, and the strength is from small to large.

4. Sliding

After the pedaling is completed, the feet are at the lowest point of the horizontal plane. This is the body sliding forward with the power of pedaling, the waist is pressed down, and the feet are close to each other. On the surface of the water, prepare for the next loop.

3. Breaststroke arm technique

The breaststroke arm stroke can produce a lot of driving force. Master the reasonable arm stroke technique and coordinate it with the legs and breathing movements. , can effectively increase the swimming speed. Its main movements can be divided into several stages: starting position, sliding down (also called "holding water" or "catching water"), paddling, closing hands and extending arms forward. These stages are also closely connected complete actions.

1. Starting position: When the kicking action is over, both arms should maintain a certain degree of tension, naturally straighten forward, and be parallel to the water surface, with the palms facing down and the fingers naturally close together, so that the body forms a straight line , forming a better streamline shape. Slide down (catch the water) From the starting position, stretch your arms forward and move the center of gravity forward. At the same time, the shoulder joints are slightly internally rotated. The palms of both hands are slightly turned outward and downward, and the wrists are slightly bent. The hands are separated to press the water downward and sideways. Start paddling when you feel pressure in your palms and forearms. On the one hand, the catching action can create favorable conditions for paddling, and on the other hand, it can also cause the body to float up and move forward. The speed of catching water depends on the individual's level. Those with higher levels will catch water faster, and vice versa.

2. Paddling When both hands are ready to catch the water and the two scores form an angle of about 40-45 degrees, the wrists begin to gradually bend. At this time, the arms and hands gradually and actively move sideways, downwards, and downwards. Rear bent arm stroke. When paddling, the movement of the hand should be divided into two parts. The first part: the hand moves outward-downward-backward, and the water flows from the thumb to the little finger. The latter part: the hand moves inward-downward-backward, and the water flows from the little finger to the thumb side. During the stroke, the bending angle of the forearm and upper arm is constantly changing, and the standard is to exert the best strength. The elbow joint is positioned higher than the hand throughout the stroke. The route of hand movement should not be to the lower back of the shoulder, but to the front and lower side of the shoulder. The speed is from slow to fast, and should reach the fastest speed when the hand is stopped.

3. Closing the hand is the continuation of the paddling phase. When closing your hands, the direction of movement is inward, upward, and forward. The angle of attack of the breaststroke arm position is approximately 45 degrees. As the forearm is externally rotated, the palm gradually turns inward. The hand closing movement should be conducive to reaching out quickly forward, and the elbow joint should be consciously pinched inward.

When the hands are lowered in front of the head, the palms of both hands turn from back to inward - an upward position, so that the upper arms should not exceed the horizontal extension line of the shoulders. During the entire hand closing process, the hand movements should be active, fast, and smooth. At the end of the hand closing, the elbow joint should be lower than the hand, and the angle of the upper and lower arms should be less than 90 degrees. 4. Stretch your arms forward. Stretching your arms forward is done by straightening your elbow and shoulder joints. The palms of your hands gradually turn inwards from upwards at the beginning. Put your palms together and stretch them forward, and gradually turn downwards before the end. The entire arm movement path of breaststroke is elliptical whether viewed from above or from above, and is a complete process of continuity, strength from small to large, and speed from slow to fast.

4. Breathing method

1. During the complete breaststroke practice, before the arms start to move, the position of the human body, especially the head, in the water, for beginners is of very important significance. At this time (while gliding), if the body position is higher and the mouth is closer to the water surface, when the breath is completed, the practitioner's mouth can be exposed to the water surface more easily, and a relatively long distance can be obtained on the water surface. time to complete the inhalation process. In this way, it will have a certain psychological stabilizing effect on beginners and help complete the inhalation process. On the contrary, if the body position is relatively low at this time, the time required for the mouth to be exposed to the water will be longer, and the time the mouth will stay on the water will be correspondingly reduced. In this way, it will have a negative impact on the psychology of beginners in terms of the completion of the inhalation movement.

2. In the early stage of breaststroke complete coordination teaching, it is emphasized: "Slow frequency, low swimming speed, small arm strokes, and obvious sliding and sliding down movements." According to relevant data, the human body takes deep breaths in the water The specific gravity of gas is about 0.96 to 0. 99, increasing to 1.02 to 1.05 on exhalation. Therefore, holding your breath when gliding helps the body float up, while exhaling while gliding may cause the body to sink, which is not conducive to the completion of the inhalation movement.

3. For beginner swimmers, under normal circumstances, due to limited time for learning swimming, or due to poor body coordination and other reasons, teaching sometimes fails to master the leg movements of beginners. When I was not very proficient, I did complete breaststroke exercises in order to catch up. At this time, because the beginner's breaststroke pedaling effect is not ideal, the position of the body in the water is more likely to be lower when gliding, and it will be more difficult to complete the inhalation. To sum up, when the practitioner completes the breathing coordination, the position of the body in the water will directly affect the practitioner's psychology and the quality of the completed breathing. At the same time, this should be fully paid attention to during breaststroke breathing coordination exercises. The author believes that in breaststroke breathing teaching, the key issue of the relative position of the body in the water when gliding should be focused on the following aspects:

1. Master the correct breathing method. Before performing the complete breaststroke exercise, you must master the correct breathing method in order to complete the inhalation process in a short period of time. The method 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 the mouth comes out of the water, exhale with all your strength. Breathe in quickly and deeply through your mouth, without pausing between exhalation and inhalation.

2. Adjust the position of the body in the water. Use two or more leg movements combined with one arm movement and one breath. It mainly uses two or even multiple leg movements to adjust the low position of the body in the water after pedaling, so that beginners can master the breathing method as soon as possible and reduce their psychological pressure, and then perform one breath, one arm and one leg Correct coordination of all movements.

3. Slide while holding your breath, exhale and inhale completely. When performing complete breathing exercises, the practitioner is required to slide while holding his breath, start to exhale when sliding down, and gradually increase the exhalation volume. As soon as the mouth comes out of the water, exhale all the breath with force, quickly and without pausing. Breathe deeply through your mouth. During practice, we don’t emphasize too much on the method of inhaling early or inhaling late, but emphasize “spit all out and inhale full.”

5. Key points of turning skills

Competition The rules stipulate that when turning around in breaststroke, both hands should touch the wall at the same time on, above or under the water. The shoulders should be parallel to the water surface before touching the wall. At the same time, athletes are restricted to only do one arm and one leg dive in the water after turning around. Due to the strict rules, the turning speed of breaststroke is slightly slower than that of other swimming styles. The turning method usually only involves raising the head, inhaling and turning around.

1. Breaststroke turning action technique: Taking a left turn as an example, the action technique is briefly introduced as follows: Touching the wall: At the end of the last kick, the athlete swims close to the pool wall without slowing down, stretches his arms forward, and Directly in front of you, above your body's center of gravity, with your right hand at the top and your left hand at the bottom. The hands are about 15 centimeters apart, and your fingers touch the wall diagonally upward to the left. Turn around: After touching the wall, press the pool wall with all your hands, bend your elbows and knees with the inertia, and rotate your body to the left along the longitudinal axis. Raise your head and inhale. Leave your left hand behind the pool wall and rotate to the left with your body in the water. And gradually stretch forward to the left. When the body turns sideways to face the pool wall, throw the head forward and lower the head into the water. Push the right arm away from the pool wall and swing the arm from the air. At the same time, raise the buttocks so that the feet touch the arms. Stretch the hands forward under the chin and the legs. Bend and prepare to push off the wall. Pushing off the wall: Put the soles of your feet about 40 centimeters below the water's surface, straighten your arms forward, put your head between your arms, and then push off the wall of the pool with force. Sliding and one-shot swimming movements: After pushing off the wall, the body slides in a streamlined shape. When the speed slows down to the normal swimming speed, both hands begin to make long strokes and pause on both sides of the thighs. When the sliding speed is slightly slower, start to close the legs and keep the hands close to the abdomen. , chest, and chin stretch forward. When the arms straighten the chuck, kick the legs and slide. When the arms start the second stroke, the head comes out of the water.

6. Breaststroke coordination techniques

While sliding your arms down (catch the water), start to gradually raise your head. At this time, the legs maintain a naturally relaxed and straight posture. When paddling with your arms, raise your head until your eyes are above the water, but your legs still don't move. Only when you retract your hands do you begin to retract your legs and thrust your hips forward slightly. At this time, raise your head to the point where your mouth is out of the water, and take a quick, powerful inhale. While extending your arms, lower your head, exhale through your nose or mouth, and when your arms are extended to nearly half of the way, perform a pedaling motion to hold the water. After that, let your body stretch and slide for a certain distance. When the pedaling speed decreases, perform the third step. Two cycles of action.

During the breaststroke swimming process, you generally breathe once per cycle, which is beneficial to the body's aerobic supply and thus reduces the fatigue rate. Note: Before raising your head to inhale, you must exhale all the waste gas in your body so that fresh oxygen can be inhaled. How to swim fast in breaststroke

The conditions for swimming fast in breaststroke are:

1. Correct and standardized movements, such as high elbow paddling, turning the soles of the feet when kicking, and holding water Wait quickly.

2. Good coordination of arms and legs, such as extending the arms first and then kicking the legs. When gliding, the body should maintain a streamlined shape with pointed ends, the body should be fully straightened, and the hands and feet should be together.

3. Correct ventilation, such as raising your head to inhale quickly, lowering your head to exhale slowly and so on.

4. Good explosive power and physical fitness, strong kicking, and accelerated stroke frequency. When swimming, how can I make breaststroke faster? What are the techniques?

1. The swimmer is in a gliding position with the body nearly 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.

2. The water catching action starts about 7 to 9 inches under the water. Make sideways strokes with your hands and start exhaling at this time.

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

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

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

6. The head continues to rise, and when the mouth is above the water, the final exhalation is completed. The hands begin to move inward to complete the final push.

7. When the arms are ready to go back, start to inhale, do not pull the elbows under the ribs, start to bend the knee joints, and start the leg return movement.

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

9. The leg return movement continues.

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

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

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

In the 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. . How to swim faster in breaststroke. .

If the posture is standard, you kick your feet once and stop for a little longer. Try to push with a wider arc, retract your legs, and retract your hands for a longer time (that is, when the whole body is in a straight line), let the body I floated in the water for a while, just for a second or two, and then kicked my legs. Anyway, I did this and got 2:23 in the 100-meter breaststroke. Although it was not as fast as those swimming masters, for someone like me who only studied for 8 hours It's pretty good. You can listen to it. It's quite energy-saving. . .