1. Leg retraction: In breaststroke, in order to have more strength in the follow-up kick, we have to retract the leg first, and this leg retraction action starts after the last kick, which is also to prepare for the later action. However, because this action will cause resistance to sliding forward, it is necessary to minimize the resistance.
2. Flip: Flip is not a single action, but a joint action of leg adduction and kicking. You can increase the water surface by turning your feet outwards to create favorable conditions for kicking. When the heel is close to the hip, the thigh is turned in, the knee is slightly flexed, the calf and ankle are turned out, the toe is hooked, the sole is turned out, and the sole is upward.
3. Kicking: Kicking is the main action of propulsion, which consists of kicking and clamping. Extend the hip joint first, then the knee joint, and finally the ankle joint. Kick backward and catch water inward. In breaststroke, when kicking and clamping legs, the feet remain hooked, and when the legs are straight, they are close together, and the ankle joint changes from dorsiflexion to plantarflexion. Legs naturally push to the place near the water surface, in a straight line with the body.
4. Sliding: After the clamping action, it will generate forward propulsion, and we will automatically slide forward for a certain distance. Keep your legs together as straight as possible, relax your leg muscles and ankles, and use the inertia of propulsion to slide forward in a streamlined way to prepare for the next cycle of breaststroke. When sliding forward, keep your legs in a high position, because putting your legs down will increase the resistance to progress.
The benefits of learning to swim
1, fat consumption: swimming is an aerobic exercise with full strength. Because of the great resistance of water, many people will feel very tired after swimming for a period of time, but because of this, it can help us consume fat and strengthen muscles. When swimming, you will feel that the temperature is lower than the normal temperature, which can also promote the consumption of fat. Sticking to swimming can keep fit.
2, enhance myocardial function: when people swim, all kinds of organs should participate, consume more energy, can promote blood circulation and provide more nutrition for organs. Regular swimming can enhance our heart function. With the acceleration of blood speed, the load of the heart will increase, the beating frequency of the heart will increase, and the contractility will also increase. Long-term swimming can increase the thickness and elasticity of blood vessel wall, so swimming is of great help to the heart.