Among all swimming postures, freestyle is the fastest, so many swimmers will choose this swimming posture, and freestyle has many action essentials. The following are the essentials of freestyle movements I have compiled for you. I hope you like them.
Freestyle action essentials 1: entering the water
Be sure to relax yourself before entering the water. Don't be nervous and get ready. After the arm moves in the air, the big arm rotates inward, so that the elbow joint is at the highest point, the fingers are straight and close together, the palms are inclined outward and downward, the fingertips naturally touch the water, then the forearm and finally the big arm naturally enter the water.
Freestyle action essentials 2: holding water
After entering the water, the palm of your hand begins to tilt from outward to inward, and then gradually bends your elbow and wrist, and the elbow is always higher than your arm to prepare for the next stroke.
Freestyle action essentials 3: paddling
After holding the water, the arm rotates with the shoulder, and the big arm rotates inward, driving the small arm. The bent arm gradually straightens out, paddling to the thigh, the palm turns from the inclined insole to the inclined ceiling, and paddling the thigh from bottom to top. Paddling is the most important and key driving force to provide forward gliding, not only powerful, but also give full play to the role of propulsion.
Freestyle movement essentials 4: water
After paddling to the thigh, the palm turns to the thigh, the fingers paddle upward first, the elbow bends slightly, the arm relaxes, the big arm drives the forearm, lifts the elbow, and the palm turns to the upper back. The whole water outlet process must be continuous and rapid.
Five points of freestyle: moving your arms in the air
After the water is discharged, the elbow is in a raised state. At this time, the elbow is higher than the arm and the arm moves to the front of the body. It feels like the action of inserting water, and it is ready for the next action.
Freestyle action essentials 6: take a deep breath
1. Don't be afraid of freestyle. When you start to turn your body, keep your nose facing the bottom of the pool. Halfway through, that is, the navel is facing the bottom of the pool, and then let the head "hitch a ride" and rotate with the rotation of the trunk. Note that the rotation of the trunk (marked by the position of the navel) is best at the same time or earlier than the rotation of the head. The rotation of the head should not be in front of the trunk, otherwise it will lead to raising the head.
2. When the body turns left to the maximum (when the navel is right), you can turn your head a little more and inhale more oxygen. At this time, you can indulge the instinct of raising your head a little. In order to avoid raising your head too high, you can press the side or back of your head to the bottom of the pool, making it contact or almost contact with your outstretched left arm. At this time, you should feel this way. If you keep turning your head until your nose is up, then both your ears will be submerged.
When the body turns to the left to breathe, the left arm must be fully extended. Imagine that your left arm is as light as spun yarn and your armpit is the fulcrum of your body.
When you inhale enough air, turn your head back to its original position and nose down. At this time, the rotation of the head needs to precede the rotation of the body. Doing it according to the above method can help you overcome the instinct of raising your head when breathing freestyle, reduce the waste of kicking energy and maintain a balanced posture.
What are the essentials of freestyle?
1, ghostly gliding, we must grasp the timing of the cooperation between the two arms, and the body must first maintain a good balance in the water.
Keeping the momentum balance between the end of one arm's stroke and the beginning of the other arm's stroke can help athletes acquire the ability to "drive" in the water without trace, ghostly and effortlessly.
The best way to overcome resistance is to keep power and streamline. When paddling, only the sides of the body are balanced around the longitudinal axis, and the cooperation between the two arms is appropriate.
When the body is balanced and the two arms are coordinated accurately, the athletes can maintain the overall momentum balance. The result is the' ghost' slide just mentioned. Remember this sentence: "the power that the eyes can see is futile, and this power is used against themselves."
2. Head and shoulders.
Action essentials of freestyle
The essentials of freestyle are as follows:
First, the body posture.
Freestyle means that we need to stay comfortable when swimming. In freestyle, the body should lie on the water and be streamlined. At this time, the muscles of the back and buttocks should maintain a certain degree of tension. When swimming, the head should be kept stable, and the trunk should rotate rhythmically around the longitudinal axis of the body for 35_~45_.
Second, leg movements
Leg action Although the leg action of freestyle has some propulsion, it mainly plays a role of balance, keeps the body stable and coordinates the arms to do powerful paddling. It is required that the legs are naturally close together, the feet are slightly pronated, and the ankles are relaxed. With the hip joint as the axis, the thigh drives the calf and sole, and the legs are whipped alternately. The maximum range of motion of two toes is about 30~40 cm, and the maximum flexion of knee joint is about 160_.
Third, arm movements
The arm movement freestyle is the arm movement, which is the main power to push the body forward. A cycle is divided into inseparable stages such as water entry and water retention.
1, into the water
After the arm moves in the air, the big arm rotates inward, so that the elbow joint is at the highest point, the fingers are straight and close together, the palms are inclined outward and downward, the fingertips naturally touch the water, then the forearm and finally the big arm naturally enter the water.
2. It's tenable
After entering the water, the palm of your hand begins to tilt from outward to inward, and then gradually bends your elbow and wrist, and the elbow is always higher than your arm to prepare for the next stroke.
3, paddling
After holding the water, the arm rotates with the shoulder, and the big arm rotates inward, driving the small arm. The bent arm gradually straightens out, paddling towards the thigh, the palm turns from the inclined inner lower side to the inclined inner upper side, and the thigh slides from bottom to top.
4. Water
After paddling to the thigh, the palm turns to the thigh, the fingers paddle upward first, the elbow bends slightly, the arm relaxes, the big arm drives the forearm, lifts the elbow, and the palm turns to the upper back. The whole water outlet process must be continuous and rapid.
Step 5 move your arm in the air
After the water is discharged, the elbow is in a raised state. At this time, the elbow is higher than the arm and the arm moves to the front of the body. It feels like the action of inserting water, and it is ready for the next action.