4 swimming styles you need to know to learn swimming
In the heat of summer, swimming is the most popular activity. In addition to indoor and outdoor swimming pools, there are also charming waterfronts, rivers and creeks. Here are the four swimming styles you need to learn to swim.
1. Freestyle
Freestyle - The 4 Styles You Need to Know to Learn to Swim
Since swimming is a whole body exercise, any part of the activity is inseparable from the coordination of the whole body. On the surface, freestyle relies on strokes and kicks to generate propulsion, but in fact, the role of dry body cannot be ignored.
The dry body should maintain a certain degree of tension. If the waist is soft, the whole person will be like a pool of mud. The rotation of the body can effectively exert the strength of the large muscle groups of the dry body, reduce resistance and improve the work effect. There are many forms of complete cooperation in freestyle. Generally, it is common to take 2 strokes, 6 strokes and 1 breath.
① The water entry point of the hand is between the extension line of the shoulder and the midline of the body, leading with the thumb and inserting it diagonally into the water.
② After entering the water, continue to stretch your hands, elbows, and shoulders forward to stretch your arms. As your body rotates, bend your wrists and elbows, and grab water with your arms facing, outside, and behind; after your hands reach the lowest point, rotate your arms to stroke inward, upwards, and backwards, maintaining a high elbow-flexed stroke posture.
③ When the arm is perpendicular to the horizontal plane, take the lead through the hand, accelerate the push of the water, turn the arm outward, up and behind the stroke to the thigh side, and lift the elbow out of the water.
④ After getting out of the water, move your arms forward naturally and relaxed through the air, maintaining a high elbow position. Then your hands lead into the water in front of your shoulders and start the next movement.
2. Breaststroke
Breaststroke - 4 strokes you need to know to learn how to swim
Breaststroke is a kind of swimming posture that imitates the swimming movements of frogs, and it is also one of the oldest swimming strokes. The human body lies on the surface of the water, the arms are symmetrically bent and stroked on the side of the straight arms in front of the chest, and the legs are symmetrically flexed and extended to clamp the water, like a frog swimming. Breaststroke is labor-saving, easy to last, and has great practical value.
There is a jingle for breaststroke coordination. Before explaining the essentials of breaststroke movements, I will introduce it to everyone: "Row your hands and legs without moving, close your hands and then close your legs. Stretch your arms and then kick your legs, and float straight together for a while." As you can see from the jingle, the movements of the hands precede the movements of the legs. Be sure to close your hands and then close your legs, and then push your legs after reaching out.
Arm movement:
① Swipe out. Extend your hands forward with your palms tilted about 45 degrees (pinkie up). Swipe out and back with both hands at the same time, then bend your arms back and down.
② Inward stroke. The palm of the hand turns from the outside to the inside, the hand drives the forearm to accelerate the inward stroke, the hands are from bottom to top and close together in front of the chest (hands are high and elbows are low, elbows are under the shoulders), and stretch forward.
③ Extend forward. Extend your hands forward (elbow joints straighten).
Leg movements:
① Close the legs: bend the knees and close the legs, the heels are closer to the hips, and the calves should hide behind the thighs and slowly close the legs, which can reduce resistance. When the legs are closed, the knees are the same width as the shoulders, the calves are perpendicular to the water surface, and the feet are near the water surface.
② Turn the feet: The distance between the feet is greater than the distance between the knees, the feet are turned out, the toes are facing out, the feet are facing the sky, and the calves and the inside of the feet are aligned with the water, like the English letter "W".
③ Clip and kick water: In fact, it is the process of straightening the legs (flexing the hips and extending the knees). The waist, abdomen and thighs exert force at the same time, and the calf and the inside of the foot kick the water at the same time. First, outward, backward, downward, and then inward and upward, just like drawing a half circle. Pushing water outward and inward is completed continuously, that is, with a clip. When the paddling is completed, the legs are together and straight, the feet are turned inward, and the toes are opposite each other. The speed of the paddling should not be too violent, but should be accelerated from slow to fast. The speed of the paddling is the fastest when the two legs are nearly straight and close together.
④ Stop: Stretch your legs together after a short slide (1-2 seconds).
3. Backstroke
Backstroke - 4 Styles You Need to Know to Learn to Swim
Backstroke, also known as backstroke, is a swimming position in which the human body lies on its back in the water. Backstroke includes the backstroke and backcrawl, because the face is on the water, it is easy to breathe, but the swimmer cannot see where to swim, and it is easy to go in the wrong direction. When swimming, the body is lying on its back, and the movements of the arms and legs are not restricted by rules. Alternate strokes and alternating kicks are often used.
Backstroke breathing is not restricted, but it is best to use a rhythmic breathing method, or to inhale while fixed on one arm moving. After all, there will be waves and splashes when paddling and moving the body in the water. Breathing at will is easy to choke. Maintain a horizontal body posture, the body and shoulders rotate around the longitudinal axis with the movement of the arm, and one shoulder is always not exposed to the water.
Usually every stroke is 2 times, the legs are wet 6 times, and the breath is 1 time. The legs are alternately whipped up and down. Up, the water should be fast and powerful, the feet are slightly inverted and straight, and the legs and feet are naturally relaxed when the water is drawn down. When moving the arms, the arms should not be too wide close to the body. If the arms are easy to bend when moving the arms, you can temporarily lead the water with your little finger, and develop the habit of straight arms leading the water later. The body is always stretched, upright, and lying on your back almost horizontally on the water, as if lying flat on a bed with a low pillow under your head.
① When the arm is in the water, the thumb is leading the water. When the arm is moved, the arm is perpendicular to the water surface, and the upper arm is close to the ear. During the arm movement, the arm rotates, and the little finger is inserted into the water first when entering the water.
② If the position of the head is 12 o'clock, the water entry points of the two hands are at 11 o'clock and 1 o'clock. After the hand enters the water, stroke down with the straight arm first.
③ The arm stroke should be coordinated with the body rotation, and the shoulders should continuously form a position difference.
④ The two-arm stroke fit adopts the mid-cross mode, that is, the two arms are always in the opposite position, and when one arm strokes, the other arm moves.
⑤ The head remains stable without swinging from side to side.
4. Butterfly
Butterfly - 4 strokes you need to know to learn how to swim
The water entry point of the butterfly is on the extension line of the shoulders, leading with the thumb, diagonally plunging into the water. After entering the water, extend the shoulders and elbows forward, and grab the water outward, backward, and downward along the curve with both hands. When the hands are separated to shoulder width, bend the elbows and accelerate the stroke. After the hands are separated to the maximum width, the arms turn to stroke inward, upward, and backward, and keep the elbows high when the arms are raised.
When the hands are under the chest or under the abdomen, the distance between the hands is the closest. The coordination of breathing and stroke is also the key to the butterfly stroke technique. When the arm ends the inward stroke, the head is exposed to the water to inhale, and the head is returned to the water when the arm is moved. Remember the two "before", that is, the head comes out of the water before the hand comes out of the water, and the hand enters the water before the hand enters the water.
① When the distance between the two hands in the butterfly stroke is close to the nearest, the direction of the arm stroke changes again, turning to outward, upward, and backward strokes until the water comes out.
After the stroke comes out of the water, the arm is moved forward through the air under the driving of the shoulder. The arm, ready to enter the water, and the arm is generally moved forward from both sides in a low, flat, and relaxed posture.
③ It is difficult to master the body posture of the butterfly stroke, and it is not easy to master the whip-like water stroke. When learning the butterfly stroke, we will have a special decomposition and practice to let you gradually master the operation.
The stroke line of the butterfly is generally "keyhole" shape, which refers to the closest distance between the hands under the chest or abdomen. This front and rear stroke line is more uniform. Note that the movement of the four limbs of the butterfly is the coordinated force of the arms and legs at the same time.
The four swimming styles you need to learn to swim
Swimming can help the body dissipate heat, making people feel cool and comfortable. It is a very recreational activity. However, swimming must pay attention to safety and hygiene, otherwise, it is easy to have injuries and accidents. It is especially necessary to pay attention to protecting the facial features during swimming. In addition to preventing accidents such as cramps and drowning, experts warn that due to the large number of people in the pool, the water quality may be affected. Soaking in water, the facial features are the most tested. Therefore, swimming must also pay attention to protecting the eyes, ears, nose, mouth and other facial features to avoid infection caused by water.
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