Butterfly swimming
Learning steps and methods
Step one: learn trunk and leg movements
Land imitation
Stand on the spot, buckle your toes inward into an "inward figure" shape, raise your arms or put them behind your back, and perform actions such as straightening your abdomen, lifting your hips, and extending your knees. It can be broken down into parts at first, and gradually the straightening, lifting and stretching can be connected together. In this way, you can experience the wave motion of the waist, abdomen and legs.
Water exercises
1. When gliding, first hit the crawling swimming leg, then transition to pushing the legs together, or relax naturally.
2. Repeat the above exercises. After gliding, hit the butterfly leg directly, and gradually ask the waist to swing up and down, that is, pay attention to the wavy movements of straightening the abdomen, bending the knees, lifting the hips, and pressing the water with the calves and insteps. At the beginning, the movements The range can be smaller.
3. Support the board exercise: Hold the proximal end of the board, straighten your arms, raise your head or lower your head, and consolidate the leg movement skills.
Step 2: Learn the coordination of arm movement prediction and breathing
Land imitation
1. Stand with feet together, lean forward, and do butterfly stroke arm movements Stroking action, this is the movement of experiencing the paddling route and turning the shoulders.
2. Practice the same as above. In conjunction with your breathing, raise your head and inhale when pushing through the water, lower your head and turn your shoulders to move your arms, and exhale after entering the water.
Water exercises
1. Do the exercises in shallow water to imitate 1-2 on land, and experience the paddling route of your hands and the pushing effect of paddling on your body.
2. Practice the same as above. While paddling the water backwards with both arms, push the water with both feet to make the body jump forward and upward, then raise the head to inhale, then lower the head, move the arms forward through the air and enter the water in front of the shoulders, then retract the legs and stand.
Step 3: Learn the complete coordination technique
Practice on land
Stand with your feet tucked in, bend your knees when moving your arms forward, and extend your knees when entering the water , bend your knees when paddling, extend your knees when pushing, and gradually cooperate with the breathing movements of lowering your head and raising your head.
Water exercises
1. Start with sliding kicks. Extend your arms forward and slowly exhale while kicking. When you need to inhale, make a stroke with your arms. , then raise your head and inhale, and then continue to kick your legs, practicing in this cycle. Note that this exercise is for the purpose of breathing.
2. Repeat the above exercises. Gradually transition to three kicks that require one arm stroke and one breath, and slightly require arm bending strokes and arm movements in the air.
3. Repeat the above exercises. A complete coordination technique that requires two kicks, one arm stroke, and one breath. From being able to do one coordinated movement to multiple coordinated movements, gradually increase the distance of travel.