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.
Many people ask how many strokes are better. Actually, I don't think it's interesting to count a few times. Rowing slowly, drifting more, rowing less. The more you paddle, the more you paddle, mainly depending on the time. However, 1 min is still a little slow, as if it has not reached the juvenile level. But work hard and persist.
To tell the truth, swimming is not easy to write. You have to feel it yourself and experience it yourself.
The above only represents my experience of six years of training, and it is only my personal opinion. Please forgive me if there is any mistake.