Swimming course butterfly stroke

Butterfly stroke is one of the most common strokes. The following is my butterfly stroke tutorial, which is for your reference only!

First, the action essentials of butterfly stroke

Butterfly stroke, when swimming, all parts of the body and head are constantly changing, showing a wavy line on the water surface. The difficulty of butterfly stroke is mainly due to the need for all parts of the body to cooperate.

1. Body position

The traditional butterfly body fluctuates greatly, but now the technique of small fluctuation is mostly adopted.

2. Hand movements

Hand movements are very similar to freestyle movements, and the paddling and water movements are basically the same. The arm movement emphasizes the high elbow, and the hand spread should be as small as possible to speed up the movement. Both hands should enter the water at the same time, and the water entry point should not be too wide.

3. Leg movements

Starting from the waist and abdomen, force is exerted to drive thighs, calves and feet to do whipping.

4. Internal rhythm

Many people can't swim the butterfly well because they don't master the internal rhythm of the butterfly. The ratio of rowing and kicking is 1: 2, and the first kick is lighter when both hands enter the water. The second kick at the end of the stroke is heavier.

Speaking of breathing, the traditional butterfly stroke is to look up and breathe. At the end of 199s, world champion Russian athlete pankratov began to use lateral ventilation, and it seems that he is the only one who uses this technique. Diving, because butterfly swimming is very laborious, most athletes have adopted this technique after the rules were changed to long diving. The role of legs is more prominent.

Butterfly is a highly skilled swimming event. At first, it evolved from breaststroke. The reason why it is called butterfly is mainly because it swims like a butterfly, spreading its wings and flying in the water. But what kind of swimming stroke, you must warm up before swimming to avoid leg cramps during swimming.

second, what are the essentials of diving

diving techniques

diving is a swimming stroke in which the body is underwater without breathing. Diving has a deep dive and a long dive. There are many kinds of diving postures, but most of them only use breaststroke diving (commonly used for amateurs) and butterfly leg diving (commonly used for occupations). Only the technique of breaststroke forestroke is introduced here.

body posture

breaststroke requires that the trunk and head should always be horizontal, but when the arms start to stroke, they should bow their heads slightly to prevent the body from floating.

leg movements

there is only a small difference between the leg movements of diving and the leg movements of breaststroke, that is, the hip flexion is small when the leg is retracted, and the angle at which the leg is separated to both sides is small.

arm movement

1. paddling movement: the paddling movement of diving is similar to that of butterfly stroke, except that the distance between the two palms is slightly larger, and the direction of palm rotation has not changed much, almost completely perpendicular to the water surface.

2. arm movement: when the stroke is over and you slide for a while, your hands are rotated outward from both sides of your thighs, extending forward along your abdomen and chest, and when you reach the bottom of your head, your palms begin to rotate inward, and your palms turn downward, and straighten out in front of your head to prepare for the next stroke.

arm and leg coordination

When the arm is paddling and after paddling, the legs naturally straighten and come together, and slide in the water. Retract your legs when you move your arms, and kick your legs when you move your arms to your chest and stretch them forward. When you straighten your arms, the kick ends.

You need to hold your breath when you dive, so you must pay attention to your abilities when you dive, and don't show off your bravado to avoid danger. Moreover, when diving, we must pay attention to warm-up exercises to avoid accidents in the water. Once an accident occurs in the water, it is often linked to life.

Three, four swimming strokes to lose weight

Beginners' essentials

Swimming can be divided into butterfly stroke, backstroke, breaststroke and freestyle, and beginners usually learn from freestyle or breaststroke. Here's the essentials of action.

freestyle

Body posture: The body is as straight as possible, and the leg movements just come out of the water to fetch water.

arm movements: entering the water, stretching, holding the water and paddling inward, paddling upward and moving the arm.

Kick: Put your legs together, don't bend your knees too much, and kick down.

Breathing: Turn your head to the shoulder and breathe, with light breathing and deep breathing.

rhythm: kick 6 times, and paddle once for each arm.

backstroke

Body posture: the ears are just in the water, the hips are just under the water, the feet are just out of the water, and the head remains stable.

arm movements: entering the water, holding the water, paddling downwards, paddling backwards, paddling for the second time, resetting and moving the arm.

Kicking: Legs close together and alternately kick up and down. The knees can be bent but can't be exposed to the water.

breathing: exhale when one arm moves, and breathe when the other moves.

rhythm: stroke once and kick six times.

butterfly

Body posture: The shoulders must be kept on a horizontal plane, the hips are close to the water, the head enters the water before the arms, and the head is raised lower.

arm movements: entering the water, paddling outwards and holding the water, paddling downwards, paddling inwards, paddling upwards and moving the arm.

kicking: at first, do not bend your knees and put your legs together. Once the heel comes out of the water, kick the water down.

Breathing: Start breathing when you stroke upwards.

rhythm: stroke once and kick twice.

breaststroke

Body posture: Keep the head and hips as high as possible, and the body is based on the chest.

arm movements: paddling outward, holding water, paddling downward and stretching.

kick: stretch, retract, kick out, kick down and kick in.

Breathe: Breathe when the arm is doing a powerful inward stroke.

rhythm: ensure that the kick is completed when the arms are extended.