Schematic diagram of breaststroke

Key points of breaststroke

The advantage of breaststroke is that it is more labor-saving than other strokes There are two keys to learning breaststroke well:

1. Leg staring action. If the leg lift is not in place, it is difficult to move forward. The instep must be hooked up, and the feet can't be stretched straight, otherwise you can't stare at the water and naturally you can't move forward.

2. The cooperation between hands and legs is also very important. When staring at your legs, your hands are straight from your chest to your front. At this time, don't paddle by hand. When paddling backwards with both hands, breathe in with your head on the water, put your legs together, and so on!

Breaststroke coordination technique

When the arm slides down (grabbing the water), it begins to look up gradually, and then the legs keep a natural relaxed and straight posture. When the arm is paddling, the head is raised until the eyes are above the water and the legs are still motionless. Only when you stop, do you start to close your legs and lean forward slightly. At this time, raise your head to the surface of your mouth and inhale quickly and forcefully. Bow your head when you reach your arm, exhale through your nose or nose and mouth, and push and hold the water when your arm reaches nearly half position. After that, let the body stretch and slide for a certain distance, and then do the second cycle when the pedal speed decreases.

In the process of breaststroke, it is generally a breathing cycle, which is beneficial to the aerobic supply of the body, thus reducing the fatigue rate. It should be noted that before looking up and inhaling, all the waste gas in the body must be spit out, so that fresh oxygen can be inhaled.

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Key points and skills of breaststroke

Basic operation:

1. Open your arms and keep your legs still.

The arms began to bend their elbows and hold the water, the legs began to gather slowly, and the head began to lift. (Legs together and apart)

2. After the head comes out of the water, exhale quickly and open your mouth to inhale. After inhaling, close your mouth, straighten your arms and bury your head in the water.

After inhaling, the feet are brought to the hips.

That is, after inhaling, burying your head, straighten your arms and complete leg bending.

3, inhale and sink into the water, keep it for a while, and start to exhale slowly.

4. When the arm is straight, start to pinch the leg quickly.

Basic skills:

1. When paddling, the legs must be kept straight.

2. When kicking the water, the arm must be in a straight state forward.

3. relax your arms and stroke your legs

Put your hands together and retract your legs at the same time-look up and inhale.

Stretch your arms forward, then kick-reach out, slide and exhale slowly.

4. Close your heels and hips.

When you put it away, your knees are shoulder width apart.

Turn the soles of your feet-toes point to the left and right.

5. Be sure to finish breathing, otherwise the ventilation will be insufficient.

What are the basic steps and essentials of breaststroke?

Basic number of breaststroke steps (1 1 step cycle): 1. Start action: stand in the pool, take a deep breath, jump into the water with your feet and slide, and adjust your body to be parallel to the water surface; 2. When the palm is paddling, the fingers are naturally close together, and the hands are paddling diagonally from the left and right sides in front of the body; 3. At this point, your feet must be straight and close together, don't bend, and your mouth is still slowly exhaling; 4. Turn the palms of your hands slowly from bottom to outside, and push the whole arm obliquely downward, not too hard; 5. When the palms and arms feel pressure, starting to grab the water hard can significantly improve the swimming speed; 6, the action of closing the hand inside, it is necessary to quickly exert force and smooth curve, and pay attention to the elbow joint must be lower than the hand at the end of closing the hand; 7. Start turning your feet so that the inside of your feet and calves are facing the pedaling direction. This can give full play to the power of pedaling and create better forward thrust.

8. The legs do the action of squeezing water, and the waist and thighs exert force, and the calves and soles push the water outward until the legs and feet are straight; 9. Then put your hands and feet together at the same time, lift your head out of the water, quickly open your mouth and take a deep breath; 10, lower your head and exhale slowly. When your arm is almost halfway forward, kick the water in the direction of pedaling with your foot; 1 1, stretch your arms and contract your shoulders as much as possible to form a good flow pattern, slide naturally 1 to 2 seconds, and then repeat the previous action steps. Extended information 1, essentials of breaststroke upper body action: lower your head and kick, exhale through your nose, and stretch your arms forward.

The palms are turned inside out. Then, after the forearm is driven by your hand, you should speed up the inward stroke. Palm from bottom to top, also close to your chest (hands high, elbows low, elbows under your shoulders), and then stretch forward. 2, breaststroke lower body action essentials: kick fast and powerful, legs slightly slower and easier.

The rower raises his head, opens his mouth, inhales and retracts his legs at the same time. When his hand reaches forward, pay attention to straighten his elbow joint. 3, breaststroke ventilation action essentials: while paddling with both hands, pay attention to raising your head and breathing. When your hand strokes inward, you should put down your legs and hold your breath a little. When your hands reach forward, kick and exhale.

Baidu encyclopedia-breaststroke.

What is the standard action of breaststroke? Best graphics!

Leg movements can be summarized in five words: closing, turning, kicking, clamping and drifting. I will explain them one by one: 1, which means leg recovery. The thigh drives the calf, the calf drives the sole of the foot, and the thigh can move closer to the lower part of the body. 2, turn around, when you finish your legs, because the legs are naturally next to each other, so you have to turn over and push the water. At this point, the soles of the feet are turned outwards first, and then the calves are turned outwards. One thing to note is that the thighs should not be separated and the back of the knees should not be separated (why, behind). 3, the pedal, which can be said why the thighs are not separated. Think about it. If the thighs are separated, then when you pedal, the thighs don't do any water movement, and the thighs basically don't do any exercise. If you don't separate, then the thigh pedal will give you more motivation to kick. Let's talk about the thigh before kicking. At this time, the sole of the foot is open (the contact area with water is large), and then kicked to both sides (the left leg is the left back and the right leg is the right back). 4, clip, when your legs are straight, you can clip water on your feet, which is the main strength of the thigh and can also provide motivation. 5, drift, drift after clamping. Of course, if you want high frequency, you still have to drift. Don't pause these actions, they must be coherent to be effective.

Had said the leg, talk about hand:

In fact, the palm of breaststroke enters the water like this: the thumb naturally crosses, the four fingers naturally come together, the front ends of the two index fingers want to touch, and the palms are slightly close together, making the palms bow. When you enter the water, your hands are straight and your feet are floating, which means your hands are straight and your body is straight when your feet are floating. Then paddle, palms together, palms outward, and then wrist outward. At the same time, the shoulder drives the arm to paddle outward. Be careful, don't row too much. When the arms are about 70 degrees, when you turn around, your hands will bend upwards, and your palms will paddle downwards to push the water behind you. The last two arms will be in a straight line, and the forearm will be at 90 degrees to the body. Then the palms will be close to the center line of the body, and the palms will drive the arms together and then be coherent. When you swim to a certain extent, you can put your hand out of the water when you stretch your arm, so the resistance will be less. By the way, one more thing. When your forearm is at 90 degrees to your body, stroke backwards. Come on, lift your body. That's breathing.

Speaking of breathing, I want to make it clear that when I look up, it is the 90-degree angle mentioned by the rower just now. I usually just look up and don't face forward. My face usually sees water, so just look ahead.

What are the basic steps and essentials of breaststroke?

1. When paddling with the palm of your hand, your fingers naturally come together. When paddling hard from the left and right sides in front of your body, you can gradually raise your head and breathe in quickly. At this time, the leg should be doing the action of retracting the leg. Don't close your legs hard, try to follow the direction of your feet, not horizontally. If you work hard, there will be resistance, which will make your body stagnate. Moreover, if you push hard, your leg muscles will be tense, which will cause your legs to sink and make it difficult to swim fast.

2. Then bend your arms-cross your arms and stretch forward. At this time, your head is gently lowered, your nose can start to exhale slowly, and you can kick your legs hard. When kicking, your toes are outward and your feet are horizontal. Kick your legs as far away as possible, and then quickly get together to catch the water. At this point, the whole body slides forward in a straight line.

Then repeat the action 1.

It can be summed up in two sentences: "kick, bow your head, exhale your nose, stretch your arms forward, row your head, open your mouth, inhale and close your legs;" Kick your legs quickly and forcefully, and your legs should be a little slower and easier. "

When practicing, don't be nervous, don't be anxious, and slowly experience it with your heart.

Here is a video, which is very intuitive and has explanations. You can take a look at it for reference.

The basic action of breaststroke? How do hands and feet cooperate? Need to decompose the action, you can cooperate with the picture.

When adults learn to swim, it is important to persist and ensure the practice time.

First, the diagnosis of the current technical situation:

"Hands and legs don't cooperate well, so you can't look up for air" is a problem that novices will encounter in general. At this stage, you have learned 70%, and success is not far away.

Second, the program:

1, the problem of "you can't hold your head up for air" can be ignored, because the lift generated by your actions is not enough. Wait for the next stage to stretch a little, increase the water area and buoyancy, and naturally you can catch your breath. As for breathing skills, don't worry about it. If you don't have breath, you will naturally suck.

2. Pay attention to correct "poor hand-foot coordination". The method is "both hands and legs are folded and stretched at the same time". Although this is a little different from the technical requirements of the specification, it is feasible to solve your problem. After learning, it is easy to enter the improvement stage and then improve.

Third, matters needing attention:

1, now is the critical period of accumulation, and it will change qualitatively in a few days. You will feel more relaxed and drift in the water.

Enthusiastic netizens have introduced many methods to you, but it should be noted that the training methods of excellent athletes are not suitable for beginners, and the simpler the practice methods, the more useful they are.

Wish you success!

What are the essentials of breaststroke? Urgent!

Breaststroke action essentials! (Rower's legs are still, put your hands together, stretch your arms first and then kick them, and then straighten your arms and legs for a while) 1. 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 downwards, the wrists are slightly hooked, and the hands are separated and pressed obliquely downwards. 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 rise high when paddling. 4. Get rid of it: Getting rid of it is a continuation of the paddling stage, and the process of getting rid of it 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 should be turned inward and upward from the back, and it is advisable that the big arms should not exceed the extension lines of the two shoulders.

In the whole closing action, the hand movements should be positive, fast and smooth. When the tail is closed, the elbow joint is lower than the hand, and the big and small arms are at an acute angle. 5. Arm extension: As can be seen from the action, the arm extension action is completed by straightening the elbow joint and shoulder joint.

The palm of your hand turns gradually from top to bottom 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, the breaststroke arm stroke is a complete movement, and the stroke trajectory is a 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 high elbow stroke should be calculated in the front of stroke arm, and pay attention to the function of forearm flexor with the joint as the fulcrum. The elbow should not exceed the extension of children's 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.). ).

Through strong pedaling, exercise can continuously generate forward traction. The action essentials of breaststroke The advantage of breaststroke is that it is more labor-saving than other strokes. There are two keys to learning breaststroke well: 1. It's hard to move forward without your legs in place. The instep must be hooked. Don't straighten your feet, otherwise you can't stare at the water and naturally you can't move forward.

2. The cooperation between hands and legs is also very important. When staring at your legs, your hands are straight from your chest to your front. At this time, don't paddle by hand. When paddling backwards with both hands, breathe in with your head on the water, put your legs together, and so on! The technical arm descends (catches the water) in breaststroke, and gradually starts to look up, at this time, the legs keep a natural relaxed and straight posture. When the arm is paddling, the head is raised until the eyes are above the water and the legs are still motionless.

Only when you stop, do you start to close your legs and lean forward slightly. At this time, raise your head to the surface of your mouth and inhale quickly and forcefully. Bow your head when you reach your arm, exhale through your nose or nose and mouth, and push and hold the water when your arm reaches nearly half position. After that, let the body stretch and slide for a certain distance, and then do the second cycle when the pedal speed decreases.

In the process of breaststroke, it is generally a breathing cycle, which is beneficial to the aerobic supply of the body, thus reducing the fatigue rate. It should be noted that before looking up and inhaling, all the waste gas in the body must be spit out, so that fresh oxygen can be inhaled.

Breaststroke breathing knowledge 1. The position of the human body, especially the head, in the water before the two arms start to move is of great significance to beginners. At this time (sliding), if the body is put high and the mouth is close to the water surface, the practitioner's mouth can easily emerge from the water surface when breathing is completed, and a relatively long time can be obtained on the water surface to complete the inhalation process.

This will have a certain psychological stability for beginners and help to complete the inhalation process. On the other hand, if the body position is relatively low at this time, the time for the mouth to surface will be longer, so the time for the mouth to stay on the water will be reduced accordingly.

This will have a negative impact on beginners' psychology from the beginning of inhalation. 2. In the early stage of complete breaststroke teaching, it was emphasized that "the frequency is slow, the swimming speed is low, the stroke is small, and the gliding and gliding movements are obvious."

According to relevant data, the specific gravity of human body is about 0.96 ~ 0.99 when inhaling deeply in water, and increases to 1.02 ~ 1.05 when exhaling. Therefore, holding your breath during gliding is beneficial to the body's floating, while exhaling during gliding may cause the body to sink, which is not conducive to the completion of inhalation.

3. For beginners, under normal circumstances, due to the limited time to learn swimming, or poor physical coordination and other reasons, sometimes in teaching, beginners have a complete breaststroke coordination exercise in order to catch up with the progress in the case of unskilled leg movements. At this time, due to the beginner's breaststroke pedal.

What are the steps and postures of breaststroke?

Breaststroke teaching is more complicated.

Because, in breaststroke teaching, we should grasp the basic skills, in which the legs are the foundation. Breaststroke is carried out in the order of legs, arms and arms, and the coordination and integrity of legs.

Leg movement: land imitation exercise: (1) Sit-up imitation breaststroke leg: Sit on a stool or by the pool, with your back up, your hands back, your legs straight and close together, your hip joint spread, and do breaststroke leg retraction, foot turning, ground kicking, water stopping and other actions. First, break down the exercises according to the password, and then transition to complete and coherent actions. The requirements are as follows: together-thighs and calves are together, and when they are together, they are separated-feet are everted, the water surface is pushed to the water surface, the pedal clamp is slightly pressed on the inside of the knee-the pedal clamp is pushed backwards to stop the water-the legs are together, straightened and relaxed, and drift for a moment, and beginners are required to see whether the leg movements are correct with their eyes first.

Generally, beginners are not used to turning their feet, so it is necessary to strengthen this action and experience the muscle feeling when turning their feet. After the movements are basically correct, they should close their eyes and try to do the main points while imitating. (2) First do the movements of closing, turning, pedaling and stopping on the prone board, and then do the complete leg movements coherently. You are required to move while doing it, and your peers can also help you understand and correct the movements, focusing on the route and rhythm of turning your feet and pedaling.

Underwater movement: (1) Fixed support for breaststroke leg movement: hand support, body lying flat and floating in the water, hip joint open, legs relaxed, straight and gathered, closed, turned around, pedaled and stopped, first decomposed and then connected. Requirements: In addition to the requirements of land imitation, the following points should be emphasized in the water: the trunk and shoulders are immersed in the water, the muscles of the waist and abdomen are slightly tense, and the buttocks are close to the water to prevent the waist from collapsing, the abdomen protruding and the buttocks sinking.

Retract-relax and slow down, and the lower leg and leg rotate on the projected inner side of thigh-the foot rotates outward fully, the inner side of the foot and lower leg is aligned with the water surface, and the foot center pushes the clamp upward-the backward arc pedal clamp should be coherent and the speed should stop relatively quickly-and float together for a while, and then do the next leg retraction action after the feet float (2) breaststroke leg and breathing exercises: once the leg exercises are basically mastered, do the leg and breathing. This exercise is to practice your legs and breathe, and you should practice it repeatedly.

(3) Slide to do breaststroke exercises: Do breaststroke legs after sliding on the side (bottom), and ask the legs to float for a long time after kicking water, and pay attention to the action rhythm of kicking effect. (4) Swimming support for breaststroke leg: At the near end of the support plate, arms are straight, face is immersed in water, and breaststroke kick action is performed, followed by breathing action.

Coordination of arm movements and breathing: land imitation exercises: standing, leaning forward, forearm extending forward, palm down, doing breaststroke paddling. It is required that the palm of your hand should be below the outside when paddling, and the water should be pressed hard when adducting.

After you have basically mastered the movements of your arms, you can cooperate with early breathing. When you start paddling, raise your head and breathe in, and when you stretch your arms, lower your head and hold your breath and exhale.

Underwater sports: (1) Stand in the water and stroke your arms: Stand in chest-deep water with your feet open, lean forward with your arms straight, and do small arm strokes while standing in place and walking. When paddling, feel the pressure of water on the palm (water feeling). Every time you stroke, put your arms straight in front of you and stop for a moment to understand the stroke route.

(2) Practice of forearm paddling in prone sliding (3) Coordination of arms and breathing: The movements of arms are the same as above, from walking to prone sliding to coordination of arms and breathing. Requirements: Raise your head and exhale at the beginning of stroke (early exhalation) or raise your head and inhale at the end of stroke (late inhalation). Complete action coordination: 1. Slide in the water to do arm and leg decomposition and coordination: stroke the arm first and then kick, and establish the concept of arm and leg first.

2. Coherent cooperation of arms and legs: On the basis of the above exercises, transition to paddling without moving, closing hands and shrinking legs, stretching arms and kicking legs, and stretching arms and legs to float for a while. Pay attention to the rhythm when swimming, stretch your arms and legs and float for a while (stretching, pedaling and drifting). 3. Complete cooperation: On the basis of the above two exercises, increase the head-up movement and cooperate with the arms and legs. At first, you can swim a short distance repeatedly and gradually lengthen the distance.

Tips on breaststroke teaching: 1. The key to breaststroke leg teaching is to turn the foot, slowly close the leg and kick the leg quickly. In practice, it is emphasized that the muscles feel that the whole leg movement should be based on continuous and complete movements, so as to avoid the bad phenomenon of stopping in the process of closing, turning and clamping the leg, but it is emphasized that there should be a moment of sliding and floating after clamping the leg.

Checking the calibration of breaststroke leg is to see the effect of kicking, that is, the distance traveled by a breaststroke leg is good. 2. Double-arm action: Start to emphasize the paddling arm, and transition from palm paddling to forearm paddling.

Action is helpful to understand and master the high elbow stroke, which can gradually increase the "water feeling" of the arm, while the stroke often destroys the "water feeling" of the arm and the coordinated rhythm of the leg. In short, the arm stroke should be small but not big. With the cooperation of arms and breathing, beginners can learn early breathing because early exhalation is easy to master.

Beginners should emphasize exhalation when breathing, and those who look up and inhale should grasp the opportunity to inhale. 3. Complete cooperation: you can do two legs, one arm and one breath first, and the ratio of 2∶ 1∶ 1 is the fastest. 4. After you can swim 15 meters, you should increase the distance to swim without disturbing the movement rhythm.

Beginners are required to break through breathing obstacles in swimming, exercise strong will and constantly improve their movements. 5. Breaststroke teaching can be combined with treading water, because the two movements are similar and can be carried out in coordination with each other, which is also conducive to ensuring safety.

What is the basic action of breaststroke?

The coordination of breaststroke arms and legs and breathing should be coherent, smooth and effective.

First, leg movements are the most important part of breaststroke technology, and learning breaststroke needs to start with leg movements on land. The specific method is:

1. Sit on the floor or stool, with your torso leaning back and your hands supporting the floor (stool). Keep your legs together and straight, lift your legs slightly, take a deep breath and hold your breath. Slowly retract your legs and knees outward. At the beginning of leg contraction, the soles of the feet are slightly everted. Bend your hips and knees, tighten your legs close to your hips, then kick your legs back together without stopping, and exhale through your nose and mouth. When pedaling, you should hit the ground with your feet. In the first half of the kick, the sole of the foot is perpendicular to the longitudinal axis of the body. Finally, the soles of the feet are straightened as fast as whipping, and the legs are suspended after straightening. Exhale quickly and exercise continuously.

2, into the water, waist-deep, take a deep breath, prone in the water, face into the water, arms stretched forward. When the legs are retracted, the knees are shoulder-width apart, and the soles of the feet are retracted along the water. Then, your feet should be symmetrical, and you should do a semi-circular accelerated kick backwards and downwards until the action is over and your legs are close together. When doing this, push the soles of the feet and the inside of the feet backwards to catch water. After kicking the water, the legs stop for a while, and the athletes slide on the water by acceleration.

3. Lie prone on the bench and imitate breaststroke leg movements at medium and slow speed.

4. Raise your head and learn leg movements. Push the pool wall or bottom to slide, stretch your arms forward, raise your head so that your mouth is above the water, and do breaststroke leg movements. Be careful not to stretch your arms too far forward, and let your legs move smoothly except when they are close together.

5. Grab the handrail by the pool or help your partner do breaststroke leg movements.

6. Stretch your arms forward to do leg exercises.

Second, master leg movements first, and then learn arm movements. Correct arm movements are an important part of breaststroke. The learning method can use:

1. Stand on the land, bend forward with your feet shoulder width apart, raise your head and stretch your arms forward. The arms are symmetrically divided outward, slightly downward, the palms are turned outwards, and the wrists are slightly flexed, so that the palms can face the water earlier. When your arm starts paddling, your head will lift from the water. Take a deep breath. Don't lift your head too much and don't row your arms beyond the shoulder line. Bend your elbows, and stretch your hands forward in a circle under your chest to make a preparatory posture. Reach out and take a deep breath through your nose and mouth.

2. Stand in waist-deep water, lie prone and stretch your arms forward. Hold your breath after inhaling. Bend your wrist slightly and paddle your palms outward and downward, so that you can feel the support of the water. Bend your elbow and continue paddling. Draw the two sides to your chest and get closer. Turn your palms to your torso, then stretch your arms forward and start paddling. Be careful that your arm doesn't leave the water during the stroke.

3. Learn arm movements with your head on the water. Push and slide, hold your breath and look forward. Do arm strokes several times in a row, and be careful not to bend your legs.

4. Push and slide to further improve arm movements.

Third, the ultimate goal of decomposition learning is to cooperate better. Only by organically combining the movements of all parts can we achieve the best results. The coordination of breaststroke arms and legs and breathing should be coherent, smooth and effective. Practice methods can be used:

1, arm and leg coordination in water. When pedaling, slide, face the water, hold your breath, paddle with your arms, start paddling with your legs together, and then stretch your arms forward, close together and pedal. After the arms and legs are straight, slide on the water for 3-4 seconds, and then repeat the above actions. After doing it 2-3 times, take a break and continue practicing.

Repeat the last exercise, but hold your head up.

3. Repeat the last exercise, alternately raising and lowering your head. Lift your head out of the water when paddling, and put your head into the water when you stop kicking.

4, arm movements and breathing. Slide your arm forward and lift your head slightly above the water. When the arm is extended, the face enters the water, the nose and mouth are even, and the breath is forced. Then, slowly raise your head, use the power generated by arm paddling to start raising your head, open your mouth and inhale quickly. Be careful not to inhale too late, and complete the inhalation in the arm stroke stage.

5. breaststroke is the same as swimming. Slide, straighten your legs, stretch your arms forward, exhale into the water, then start paddling backwards and downwards, raise your head and inhale quickly, and start to retract your legs when your arms are close to the shoulder line. Stretch your arms forward, hold your breath when you push the water, stretch your arms forward after you finish, and exhale into the water when your legs are together. Keep practicing and travel as far as possible.

Breaststroke skills

(a) arm movements

With the improvement of breaststroke technology, the arm movement of breaststroke has developed from a simple formal stroke to an increasingly important role in pushing the body forward. The arm movement of breaststroke consists of four consecutive movements: catching water, paddling, paddling and stretching forward.

(B) breathing and arm coordination techniques

Breaststroke breathing is carried out in coordination with arm movements, and generally late breathing is used. Often the elbow is caught in the arm, and with the lifting of the upper body, the head naturally comes out of the water, so you can open your mouth and inhale. Then, with the arms extended, the head naturally immersed in the water.

(c) Breathing, arms and legs are completely coordinated

In breaststroke, breathing is often coordinated in an action cycle of arms and legs.

In breaststroke, the coordination of arms and legs is the key to the uniform speed. Pay special attention to the timing of hand-leg coordination. The coordination time of breaststroke is that the arms are in the stage of grasping and paddling, and the legs are naturally straight and motionless. When the arm strokes inward, the leg begins to bend and retract. They retract their legs from slow to fast. They must reach the last front of their hands and turn their feet well. At the same time, the legs must be extended forward when cooperating with the arms.