How to learn freestyle?

Freestyle is a swimming posture that imitates human crawling, and it is the fastest in all kinds of competitions. Therefore, people use freestyle in freestyle competition, so freestyle is also called freestyle. In freestyle, the body is prone almost parallel to the water surface, and the legs alternately beat the water surface up and down. The arms alternately move forward in the air, enter the water in front of the shoulders, and stroke backwards through the abdomen. The longitudinal axis of the body rotates naturally with the strokes of the two arms, and the head turns sideways while breathing. Action coordination: Generally, each arm paddles once, each leg paddles six times (or four or two times) and breathes once. Practice method: 1 Grab water while holding it in the water: hold the pool with both hands, immerse your shoulders in the water, keep your body straight and stretch your hips. When practicing, you can ask your thighs to drive your calves to draw water, and you can relax when you draw water. You can use fast and slow strokes alternately. Second, the land simulation exercise: sit by the pool, lean forward and support your body with your hips, so as not to affect the thigh stroke. Up and back, feet straight, ankles relaxed. Do paddling exercises with straight legs and bent legs, and the paddling range is about 30-40 cm. Third, the arm stroke exercise: stand side by side with your legs or side by side, lean forward with your upper body, immerse your shoulders in the water, use force when paddling, and relax when moving your arms. You can practice with one arm at first. At the beginning, strokes can be divided into four stages: 1. Into the water, 2. Hold the water, 3. Paddle, 4. Move the arm in the air and then shorten it to two stages: 1. Paddle with water, 2. Move your arm into the water. When moving the arm, it is necessary to emphasize that the elbow is higher than the hand, and gradually transition from one arm to two arms, and coordinate the movement of the arm and breathing. Fourth, the practice of sliding water in the water: after inhaling, push sideways, shrink the abdomen, stretch the body as much as possible, maintain proper tension in the waist and back, and put your head between your arms to be streamlined. After skiing, start to draw water. Five, one-arm water training: after sliding on the wall, do one-arm water training on the basis of water training. When one arm finishes underwater training, the forearm moves into the water, and the other arm begins to do underwater training, it is familiar. Exercise formula: First, the body: the body is stable in the water, the arms are crossed and paddling in turn, the legs are whipped up and down, and the breathing is slow and fast. Second, the arm: move the arm to relax the shoulder forward, aim the palm of the forearm at the water surface, accelerate along the midline, and paddle alternately with both arms. Third, the legs: the thighs forcibly bring the calves and legs to alternately draw water. Fourth, ventilation: slowly exhale your head in the water, turn your head and open your mouth to inhale quickly. Teaching essentials: First, freestyle is not as complicated as breaststroke, which is why it is easier to teach than breaststroke. But beginners are often too nervous or unable to adapt to side breathing, which makes swimming difficult to last. Therefore, it is appropriate to emphasize relaxation in teaching. Second, the correct kicking is the foundation of freestyle. At the beginning of the hurdle, you can draw water with straight legs first, requiring beginners to fully stretch their hips, straighten their knees and relax their ankles. On the basis of kicking water with straight legs, they will gradually transition to learning to whip with bent legs. Third, the arm is the main source of strength for freestyle. In order to make it easy for beginners to master the skills of paddling, we can practice straight arm paddling first, and then transition to curved arm paddling. In rhythm, it is advisable to emphasize the exertion in the paddling section and relax in other stages. When moving the arm in the air, use the big arm to drive the small arm, emphasizing that the elbow is higher than the hand. 4. Breathing is a difficult point in freestyle teaching. Therefore, beginners should ask to turn their heads to breathe when the longitudinal axis of the body rotates naturally with the strokes of the two arms from the beginning, and practice more and be familiar with the breathing skills. When other hands and feet can swim together, pay attention to avoid raising your head when breathing, so as not to cause lower limbs to sink. A new viewpoint of freestyle technique 1, ghost skiing should grasp the opportunity of arm coordination, and the body should first keep 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. The position of the head and shoulders, the rotation of the body and the position of the streamlined head are all important. The position of the head is higher, which makes the trunk and legs sink easily, thus increasing the head-on resistance. Modern swimmers no longer make the horizontal plane flush with the middle of the forehead, but flush with the top of the head. The hip joint is raised with the head down, and the whole body is parallel to the horizontal plane, allowing gentle and delicate water to flow freely under and around the body. Shoulder posture also plays a great role in streamlining. The shoulders are slightly raised upward, which can make the chest and abdomen flat and form a smooth streamlined surface, so that the water can pass smoothly. Shrugging slightly also increases the range of muscle activity around the shoulder joint, making the contraction muscles of the arm in a more favorable mechanical position and paddling more powerfully. However, we should not overemphasize the shrug action, otherwise it will reduce the stroke force, lower the back and hips, and thus destroy the streamline. 3, kicking, kicking at a certain stage, the two ankles can play a role in maintaining body balance and streamlining. This action can prevent the hip joint from swinging when moving the arm, and make the legs close together and always stay on the cross section of the body. Long-distance runners sometimes don't kick their legs at all, but just drag them gently, which can save energy and keep their legs balanced. Excellent long-distance runners often control kicking to reduce fatigue. There is a theory that whether you use the second leg or the sixth leg, if you are more relaxed, using aerobic intensity will help break down lactic acid. The key to kicking easily and effectively is to relax and soften the ankle joint. If you can feel the water flowing through your toes, it means that your ankles are relaxed and your feet are pumping alternately. When the speed is high, this operation becomes a powerful whip to draw water, maintain the balance of the body, and whip quickly in the body. As long as it does not affect the rhythm and balance, the way of kicking can be freely chosen. The skills of modern excellent swimmers are no longer as simple as in the past, but show their own characteristics. 4. High elbow posture The elbow posture plays an important role in the underwater stroke stage. Elbows should not be lower than hands and shoulders when entering the water; The first half of the stroke arm should not exceed the hand. Otherwise, the propulsion force will be reduced, and the hands and forearms will not get the resistance reaction force of water. 5. When accelerating the stroke, the arm must be accelerated, otherwise it will be futile and will hardly produce real propulsion. When one arm pushes the water backwards, the other hand enters the water at a relatively slow speed, and the hand shape is adjusted to prepare for the next stroke. The arm that enters the water is a little slower, so as not to destroy the impulse generated by the stroke of the other arm. From the China Swimming Association, I often hear people say by the pool, how hard, how deep and how many postures should freestyle AA use to kick water effectively and improve swimming speed? Why do I try my best to draw water, and the water is four A, but people are still in the same place? The reason is a, how to improve it? This AAA is also A. I can check that AA is swimming in the water. Its tail AA moves, and A gets the answer I need. 1. As can be seen from the above figure, when the tail of A moves clockwise, the resistance F generated when A moves toward the center AA can be decomposed into AA components, one component F 1A is that the center A pushes water backward in parallel, pushing A forward, and when the tail of A reverses, when A moves away from the center AA, the resistance F generated can be decomposed into AA components, and one component F/kloc. So when A swims, A's tail moves quickly to the center AA, generating great forward power. After crossing the A line, A moves slowly, and A has less resistance. Freestyle A kicks water, and the principle is also A. When the water strokes down to the center of human body A, the speed is faster, thus generating strength. After the center a, a is slow, and a has little resistance. The greater the value of a force, the faster A moves forward. If A draws water through the center AA, it is a fast one, and the resistance of a thrust A decreases with each other. Of course, a fruit is a splash of four A's, so people A can't move and waste energy. 2.A gets a big thrust: According to the second law of Niu A, the force F=ma, the amount of A is not A, and the power of A is obtained when the acceleration A increases, so A should accelerate when fetching water, with a big thrust AA. 3. The amount of A to get A = F * T: A not only speeds up when fetching water, but also needs to hold A for a period of time. T, A needs to use A to get the amount of A ... 4. The maximum amount of water to hit A: A board straightens the letter A, and the water slides slightly to the center line of the body when rowing down. When lifting the leg, the A board relaxes the A tip and points downward, just like shaking A to increase the propulsion. 5. Use your body's strength to draw water, so as to preserve your physical strength: when your legs draw water, your waist should cooperate with your strength. 6. Stir the water: Make good use of swimming skills and a force to draw water. When the calf has not reached the midline of the body, it is necessary to lift the thigh first, and A moves the A tip to quickly pump the water down. 7. Because it is the A leg that draws water, the thigh should be relaxed half the time when drawing water. Don't pull A all the way to save your strength and swim for a long time. If you can understand the above seven points a little and combine with AA practice, A will help to improve the efficiency of freestyle swimming and the swimming speed, which is suitable for backstroke and butterfly swimming.