How long does it usually take to learn butterfly swimming?

Butterfly is the most difficult swimming style to learn, and it cannot be learned directly without a certain foundation. People with a certain foundation of swimming and good water skills can learn it very quickly!

Butterfly swimming is the most difficult to master among the four competitive swimming postures. Butterfly swimming has a strong rhythm and consumes a lot of physical energy. Few people use this posture for long-distance swimming. The body posture of butterfly swimming is wavy. , in order to reduce vertical resistance, modern butterfly swimming adopts the technique of small wave kick; the two arms of butterfly swimming stroke backward at the same time and move the arms forward through the water surface. This action characteristic determines the loss of buoyancy and balance in butterfly swimming in one action cycle. It is larger than other swimming styles (moving the two arms reduces the body's immersion area; the two arms move the center of gravity backward at the same time, which increases the burden on the legs). Since the exercise load of butterfly swimming is greater than that of other swimming styles, this is The effect of exercising and enhancing strength is remarkable. How to fly farther, here are some technical points:

1. Natural breathing movements

Butterfly swimming breathing movements are similar to breaststroke. When pushing the water back with both arms, extend the mouth forward to inhale. Do not raise your chest and raise your head, and try to minimize the ups and downs of your body. To achieve natural breathing during butterfly swimming, you should first coordinate with the movements of your two arms, that is, push the water, extend your jaw, raise your head to inhale, move your arms and lower your head to exhale. In long-distance swimming, the coordination between butterfly breathing and arm movements is 1:1, that is, one breath per arm stroke. The second is to breathe fully and rhythmically. Breathing must be maintained at a certain depth to facilitate gas exchange. Therefore, the rhythm should be relatively stable, especially when swimming for a long time.

2． Coordinated and rhythmic arm and leg movements

The rhythm of butterfly swimming is one of the most significant features of butterfly swimming coordination technology. Some experts believe that butterfly swimming is a swimming style with a rhythm. The coordination of the arms and legs in butterfly swimming is 1:2, that is, one stroke with both arms and two kicks with the legs. The core of this rhythm is the coordination of the two-arm pushing action and the second kick, which requires both actions to be completed at the same time. This means that the second kick of the leg reaches the lowest point and ends with pushing the water with both arms and begins to move the arms. Beginners often lose the correct rhythm at this point. The swing of the trunk must be coordinated with the movements of the arms and legs. Do not use calf kicks to replace the swing of the waist, which will cause stiff and uncoordinated movements of the arms and legs. To correct this, we should emphasize that the arms enter the water farther away, relax the shoulder straps and extend forward, and use the reaction force of the downward kick to lift the hips, so that beginners can gradually form a good butterfly swimming rhythm.

3． Gradually increase swimming distance

To increase the distance of long butterfly swimming, you should pay attention to the following points.

Increasing the swimming distance must be based on maintaining the correct rhythm of movement. If you complete the swimming distance with an irregular movement rhythm, it will destroy the correct rhythm of the butterfly stroke and cause wrong changes in the technical movement structure. Domestic and foreign swimming coaches believe that the distance for butterfly swimming practice should not be too long, and it is best to train in a 25-meter short pool, which is conducive to maintaining the correct technical movements and normal rhythm of butterfly swimming. Therefore, the best way to increase the distance of butterfly swimming is to practice segmentation, that is, divide the target distance into several shorter distances and complete it in segments. For example, if the target distance is 1000 meters, it can be divided into 5 200 meters or 10 100 meters to complete. This way, the technical quality is higher than that of swimming 1000 meters continuously, and the rhythm of the movements is also guaranteed, thereby consolidating and improving the technology and exercising the body. Increasing the travel distance requires that the increase in distance should be planned and step-by-step, and cannot be arranged blindly. In the beginner stage, it is not advisable to increase the distance of butterfly swimming. You can increase the distance by alternating swimming styles. Butterfly is interspersed with swimming styles, which can adjust the fatigue of a single posture and enhance the ability of butterfly swimming. For middle-aged people and young children, it is not advisable to arrange too many long-term butterfly swimming swims or to arrange them too intensively, because the exercise load of butterfly swimming is greater than that of the other three swimming styles, and too much load can easily cause excessive physical fatigue. Butterfly swimming exercises should be more cautious for the elderly and those with weak bodies. They can choose to practice short distances.

To increase the distance of long-distance butterfly swimming, you should first increase the practice distance of decomposed movements, such as kicking with a support board, arm stroke with a splint, etc. Lay the foundation for gradually extending the butterfly swimming with swimming.

4. Exercises to improve endurance

Due to the limitation of butterfly swimming distance, it is often combined with other swimming styles to develop the general endurance of butterfly swimming and improve the endurance level of butterfly swimming.

Butterfly swimming endurance exercise is generally an aerobic metabolism exercise. Improving the aerobic metabolism level is very meaningful for increasing physical fitness. Endurance training methods often use random swimming, continuous swimming, variable speed swimming, intermittent swimming and other methods. According to the classification of swimming energy training, aerobic training is divided into four levels of load. You can choose the appropriate training load according to your own situation to improve your endurance level.

Personal suggestion: Before learning after you have a certain foundation in swimming, it is best to find a coach for guidance!