The main points of breaststroke:
1. Starting posture: keep your arms in a certain tension, and naturally straighten forward, parallel to the water and i
The main points of breaststroke:
1. Starting posture: keep your arms in a certain tension, and naturally straighten forward, parallel to the water and in a straight line.
2. Grab the water: the arm is extended forward, the shoulder joint is slightly rotated inward, the palms of both hands are slightly turned obliquely downwards, the wrists are slightly hooked, and the hands are separated and pressed obliquely downwards.
3, paddling: the two arms are divided into 40-45 degrees, and the wrist begins to bend. At this time, the arms and hands gradually take the initiative to paddle sideways, down and back. When paddling, the flexion angle of forearm and upper arm is constantly changing. In general, the joints of elite athletes bend at an angle close to 90 degrees in the main stage of paddling. Because this angle can exert the greatest strength, at the same time, it can make good use of the large muscle groups in the chest and back. Generally, when the elbow joint angle of low-level athletes is large, when the arm reaches an angle of about 120 degrees, it is necessary to continuously transition to stop the hand inward. When you stop paddling, the route of your hand should not be below your shoulders, but below your shoulders. In order to make full use of all the forward forces to improve the speed, athletes should use more strength to do the paddling action when entering the paddling position in order to obtain the maximum forward speed. Therefore, it is reasonable for athletes to raise their body position when paddling.
4. Closing the hand: Closing the hand is a continuation of the paddling stage, and the closing process can also generate greater forward force and upward force. Place your arms inward and upward on the front and bottom of your head. At this time, your arms and elbows move almost simultaneously. When you stop, don't slow down the stroke, but finish it actively at a faster speed. Don't emphasize the action of pinching the elbow inward when you close your hand, which will weaken the stroke force and avoid the stroke route being too large. The hand-closing action should be conducive to the rapid forward hand-reaching action without affecting the coordination of arm and leg movements. When the hands are folded to the front and bottom of the head, the palms of both hands are turned inward from the back, and it is advisable that the big arms do not exceed the extension lines of the two shoulders. In the whole process of closing the door, hand movements should be active, fast and smooth. At the end of closure, the elbow joint is lower than the hand, and the arm and forearm are at an acute angle.
5. Arm extension: As can be seen from the action, the arm extension action is completed by straightening the elbow joint and shoulder joint. The palm gradually turns from upward to downward, and stretches forward at the same time. Fast arm extension is one of the characteristics of modern breaststroke technology, which closely cooperates with leg movements, so the shoulders should move forward while extending the arms. Many athletes put their heads forward almost at the same time? News? Action, but it must be noted that forward arm movements can not be paused. Anyway. The movement route of the whole arm movement is elliptical, whether looking down or looking up. Side view is a coherent, powerful and fast process from shallow to deep and then from bottom to top.
Generally speaking, breaststroke arm stroke is a complete movement, and the stroke trajectory is lateral-down-back-inside-front movement. At first, the strokes were weak. It gradually increases in the main stage of paddling. The speed of paddling is from slow to fast, and finally reaches the fastest. Objective to emphasize high elbow stroke, pay attention to that elbow joint as the fulcrum in the front part of stroke, and play the role of forearm flexor, and the elbow joint should not exceed the extension line of two shoulders, mainly biceps brachii and triceps brachii. In the most effective part of the stroke, we should pay attention to the shoulder joint as the fulcrum, and the direction of action is to pull back and retract the arm, so as to play the role of the shoulder strap muscles (mainly pectoralis major and latissimus dorsi, etc.). ). Through vigorous trampling, exercise can continuously generate forward traction.
The action essentials of breaststroke, the advantage of breaststroke is that it is more labor-saving than other strokes. There are two keys to learning breaststroke well:
1. Keep an eye on the leg. If the leg lifts are not in place, it will be difficult to move forward. The instep must be hooked. Don't straighten your feet, otherwise you can't stare at the water and naturally you can't move forward.
2, the cooperation between hands and legs, this is also very important. When staring at your legs, your hands are straight from your chest to your front. At this time, don't paddle by hand. When paddling backwards with both hands, breathe in with your head on the water, put your legs together, and so on! The technical arm descends (catches the water) in breaststroke, and gradually starts to look up, at this time, the legs keep a natural relaxed and straight posture. When the arm is paddling, the head is raised until the eyes are above the water and the legs are still motionless. Only when you stop, do you start to close your legs and lean forward slightly. At this time, raise your head to the surface of your mouth and inhale quickly and forcefully. Bow your head when you reach your arm, exhale through your nose or nose and mouth, and push and hold the water when your arm reaches nearly half position. After that, let the body stretch and slide for a certain distance, and the second cycle will be carried out when the pedal speed is reduced.
Kicking exercises:
In order to experience the crawling leg with thigh power, I began to practice straight leg kicking, and the whole leg was straight and straight. It is estimated that many people will not persist in this exercise for too long, and may only practice for tens of meters.
Next, I will relax my knees and start practicing all kinds of kicking. Front, side, support plate, hands stretched forward, hands on the side.
I always feel that the progress of kicking skills is very slow, and it is difficult to practice kicking well.
Some opportunities for kicking:
Advanced kicking, you can stretch your ankle at the right time when hitting the ball, and stretch your knee again; At the beginning of the swing, you will also stretch your ankle. Grasping these opportunities is not through the reaction to the position of the legs, but through the feeling of the legs (including the soles of the feet) to the water flow. It should be said that because this feeling comes from the legs, the bottom swing ends and the top swing begins, or the top swing ends and the bottom swing begins.
Some kicking feeling:
In the whole process of getting down, the impact of water on the foot will cause the ankle to stretch and the direction of the inner figure, which is a feeling that is gradually accumulated and strengthened in the process of getting down, so that when the process of getting down is not completed, this feeling of water will let you know when to finish getting down and when to start swinging. If you feel this way, you will stretch your ankle at the beginning of the next stroke, in order to catch more water and catch more water in the next stroke.
Swing, the feeling of water on the soles of your feet will also make you stretch your ankles and when to relax. Except for the moment that is about to end, the knee joint will feel anti-joint during the whole swing.
At the end of the downstroke and the beginning of the upstroke, the knee joint will even feel vibration.
From the straight leg into the water, I learned to exert strength on my thigh, but at the same time, I also had strength on my calf and my ankle was too tight and stiff. At this time, starting all kinds of kicking exercises to relax the knee joint does not mean that the calf has no strength.
The straight leg kicks the water. If the thigh doesn't exert force, the whole straight leg can't hit it. The purpose of this exercise is to learn how to exert force on the thigh, so that the practitioner can clearly meet the requirements of thigh force.
What do you want to do for the next kicking exercise? How does pure thigh force do it? Blind practice of kicking without ideas and goals will make people explore and spend a lot of time. We need a simple and clear purpose, just like drawing water with straight legs.
The purpose of all kinds of exercises after straight leg drawing water is:
1, move your feet away-move your feet away from your legs, but don't throw them completely with your calves. Use some thigh strength methods you learned in straight leg kicking practice. This purpose is not complicated.
2, get rid of your calf-get rid of your calf from your leg, to do this, the calf has almost no strength.
3, get rid of the knee-start from the leg, at this time the calf is completely weak. When you reach a high level of proficiency at this stage, a quick and powerful kick will shake your knees.
4. Remove 3/5 of the thigh. You will feel that your whole leg is just a piece of the root, and this piece will be shorter and shorter.
5、 ?
When the proficiency is about 3, you can easily do this exercise: you can smoothly complete the streamlined 360-degree rotation with your legs in the water.
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