1, the fingertips cut into the water obliquely, neatly without bubbles. Before entering the water, the shoulder must be higher than the water surface (to avoid water resistance), so that the middle finger can enter the water; After entering the water, the palm faces the bottom of the pool. At this time, the shoulder should be immediately close to the cheek (the water resistance is the least), and the shoulder, elbow and palm form a straight line, parallel to the central axis of the body.
2. Grasp the water backwards with the palm of your hand to find a new support point. Don't move from shoulder to elbow (arm), turn your palm to the back of your body with your wrist to find a new support point caused by weightlessness of your arm. At this time, it is not the main propulsion period of the rower, but the preparation period of pushing the water with all one's strength.
3, high elbow holding water, is the body through the arm, rather than the arm across the body. After receiving water, bend your arm inward to form a high elbow (elbow is higher than palm), and hold the caught board firmly until the position of your chest comes above palm (body moves instead of palm).
4. Turn your body to push the water. Put your arm on the water (board) held in front of you, and use the inertia of rotation to push your body forward until your palm comes to the outside of your thigh and your elbow is almost straight.
5, arm recovery, weightlessness produces a sense of water. Relax your palms, elbows and arms, just lift your arms out of the water with your shoulders.
Extended data:
Freestyle practice method:
1, land imitation exercise
(1) Sitting posture for water intake: Sit by the pool or on the ground, support your back with your hands, straighten your legs, rotate your legs inward to make your toes face each other, separate your heels into a figure of eight, relax your legs, take your hips as the axis, drive your calves with your thighs, and take water alternately up and down.
(2) Draw water on your stomach: kneel on a stool and draw water alternately with your legs up and down. The requirements are the same as above.
Step 2 practice in water
(1) Fetch water on the stomach: hold the basin by hand, or hold its abdomen by a companion, in a horizontal posture, with legs straight, so as to fetch water with straight legs or bent legs.
(2) Draw water on your back: Lie on your back, hold the basin in your hand, or hold his back with the help of your partner, so that your legs can draw water alternately, and be careful not to expose your knees to the water.
(3) Water skiing: Hold your breath while practicing, keep your arms straight and close together, and put your head between your arms.
(4) Help the board to draw water: When practicing, straighten your arms and relax the board. When your shoulders are immersed in water, don't press the plate hard with your hands and breathe naturally.
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