How to improve the skills of breaststroke?

Starting posture: keep your arms in a certain tension, naturally straighten forward, parallel to the water surface and in a straight line.

2.

Grab the water: the arm is extended forward, the shoulder joint is slightly rotated inward, the palms of both hands are slightly turned obliquely downward, the wrists are slightly hooked, and the hands are separated to press the water obliquely downward.

3.

Stroke: the arm is divided into 40-45 degrees, and the wrist begins to bend. At this time, the arms and hands gradually and actively paddle sideways, downwards and backwards. When paddling, the flexion angle of forearm and upper arm is constantly changing. In general, the joints of elite athletes bend at an angle close to 90 degrees in the main stage of paddling. Because this angle can exert the greatest strength, at the same time, it can make good use of the large muscle groups in the chest and back. Generally, when the elbow joint angle of low-level athletes is large, when the arm reaches an angle of about 120 degrees, it is necessary to continuously transition to stop the hand inward. When you stop paddling, the route of your hand should not be below your shoulders, but below your shoulders. In order to make full use of all the forward forces to improve the speed, athletes should use more strength to do the paddling action when entering the paddling position in order to obtain the maximum forward speed. Therefore, it is reasonable for athletes to raise their body position when paddling.

4.

Release: Release is the continuation of the stroke stage, and the release process can also produce greater forward and upward force. Place your arms inward and upward on the front and bottom of your head. At this time, your arms and elbows move almost simultaneously. When you stop, don't slow down the stroke, but finish it actively at a faster speed. Don't emphasize the action of pinching the elbow inward when you close your hand, which will weaken the stroke force and avoid the stroke route being too large. The hand-closing action should be conducive to the rapid forward hand-reaching action without affecting the coordination of arm and leg movements. When the hands are folded to the front and bottom of the head, the palms of both hands are turned inward from the back, and it is advisable that the big arms do not exceed the extension lines of the two shoulders. In the whole process of closing the door, hand movements should be active, fast and smooth. At the end of closure, the elbow joint is lower than the hand, and the arm and forearm are at an acute angle.

5.

Arm extension: As can be seen from the action, arm extension is accomplished by straightening the elbow joint and shoulder joint. The palm gradually turns from upward to downward, and stretches forward at the same time. Fast arm extension is one of the characteristics of modern breaststroke technology, which closely cooperates with leg movements, so the shoulders should move forward while extending the arms. Many athletes also "press" their heads forward almost at the same time, but we must pay attention to the fact that there can be no pause in the arm extension. Anyway. The movement route of the whole arm movement is elliptical, whether looking down or looking up. Side view is a coherent, powerful and fast process from shallow to deep and then from bottom to top.

Generally speaking, breaststroke arm stroke is a complete movement, and the stroke trajectory is lateral-down-back-inside-front movement. At first, the strokes were weak. It gradually increases in the main stage of paddling. The speed of paddling is from slow to fast, and finally reaches the fastest. Objective to emphasize that stroke of high elbow should be calculate in that front of stroke. Pay attention to the elbow joint as the fulcrum to play the role of forearm flexor, and the elbow joint should not exceed the extension line of the two shoulders, mainly biceps brachii and brachialis. In the most effective part of the stroke, we should pay attention to the shoulder joint as the fulcrum, and the direction of action is to pull back and retract the arm, so as to play the role of the shoulder strap muscles (mainly pectoralis major and latissimus dorsi, etc.). ).