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breaststroke -
breaststroke with a jingle, in annotating the action breaststroke before introduced to the essentials: look the hand of the action is the first in the leg actions. Must be in hand before closing the legs, hand and then kick. '-
arm movement: -
1, outside the program. Reach with both hands, palms tilted about 45 degrees (mini finger up). Out both hands, draw back, then bent back to the base draw. -
2, within the program. Palm turned from the outside, the hand-arm acceleration to drive within the program, hands and chest from the bottom up together (hands high low elbow, elbow under the shoulder), protrusion. -
3, protrusion. Hands stretched forward (shoulder extension). To draw care to namely this: outdoor the maneuver is apt loosen, within the program is hard, and accelerate the completion of, the protrusion is affirmative. -
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1, breaststroke complete with action: the rise of air with both hands outside the designated time, his hands inside the legs bow slightly when planning prop your breath, breathe hands approach also distant when the kick. '-
leg movements: -
1. the legs: the legs bent, feet closer to the buttocks, thigh, calf hide behind to slow the leg, thus reducing the resistance. The end of the legs, knees and shoulder width, leg and perpendicular surface, feet in the water contiguous. -
2, turned feet: the distance is greater than 2 feet from the knees, feet turned outward, toes outward, feet overturned, align the inside of the leg and foot of water, favor the English letter -
3. folder tread water: the process is really a straight leg (hip flexion, knee extension), by the waist and thighs in the meantime force to the inside of the lower leg and foot meantime frog in water, first out, to After down, then inward, to the top tread water, fair like painting half a circle. Outward and inward tread water the water is continuous complete direcotry, which is even tread strap clip. Frog legs together straight completion of the water, feet in turn, toe respective. Tread water, not extravagant speed, to accelerate from slow to quick tread water, two legs almost straight and close together when kicking the water the fastest. -
4. stop: the thighs together straight behind a short slip (1-2 seconds). -
Freestyle -
swimming is body movement, anyone chapter of the activities are inseparable from the entire body coordination. On the surface, relying on the water and the freestyle kick propulsion, in truth, the role of the trunk can not be ignored. First, the body should maintain a certain tension, the waist if the soft, like a pool of mud as the whole person. Secondly, the body's rotation can mainly melodrama trunk large muscle groups, dwindle resistance, amend go results. -
freestyle complete with a diversity of forms. General prevalent is the water every 2, fetch water 6 times, breathing 1. '-
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1, the hand into the water point in the extension of the shoulder line and the midline of the body between the thumb leadership ramp into the water. -
2, into the water, hands, elbows, shoulders to reach, to stretch the arm. As the body's rotation,
Nike Shox R3, wrist flexion, elbow, arm out, caught backward the water; men designated to the lowest point, turn the arm inward, on the back of the water, maintain a high elbow bent posture of the water. -
3, vertical to the curtate arm, handling the lead, pushing the water to accelerate the arm to the outside,
Nike Shox Norge, up and behind the water until the thighs, elbow to advert water. -
4, the water, the arm naturally, relax at the air arm to push forward, to maintain a high elbow position. Then hand in the elbow before leading into the water, start the afterward action. '-
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1, the arm into the bend of the water in the water line, from the side, congratulating each other for the body of the water path for the -
2, freestyle arms with a first cross-tie, the cross-tie, and after the cross with the three elementary forms. This picture shows the front cross-form, easy for beginners to grip way. -
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kick arm stroke arm deed as apprentices ought focus on the practice of behavior. This figure, the water left arm, then his right arm aiding the board. Generally produced 10 times per leg punt, arm stroke once. Master to a decisive amplitude tin be added while the breathing disciplines. Specific number of teams and train usages, we will elaborate in educating. -
leg whip kick: -
1, kick began the action compel from the hip, leg, leg pedal, do the whip kick motion. -
2, to the leg kick from straight to curved. Straight leg up to start playing, feet close to the surface when the knees, leg elevation, feet above the surface so that after the kick down. Can start straight leg kick, but the legs slightly relaxed, not rigid, the legs under the pressure of the water will naturally bend. Kick down before the knee bending angle of about 130-160 degrees, access to water by about 30-40 cm. Stretched when the foot kick (ballet feet), do not hook the foot. -
Backstroke -
1, arm stroke, the water leading to the thumb, move arm in arm with the water perpendicular to the upper arm close to the ear. Move the arm during the arm rotation, when the little finger into the water leading into the water. -
2, if the situation of the premier 12 points for the watch, his hands into the water points in 11 and 1 o'clock situation. After the first hand-arm into the water beneath the plan. -
3, arms and body should turn the water coordination, poor shoulders evolving position. -
4, with the use of arms to cross the water direction, that his arms always in the inverse position, arm stroke, the other arm transfer arm. -
5, the brain is no stable from side to side. '-
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1, notwithstanding breathing is not restricted, but the best way of using rhythmic breathing, or a fixed shift in the arm when the suction arm. After all the water and moving the body in the water there will be waves and spray. Free to exhale lightly choked water. -
2, to maintain the class of body posture, trunk and shoulder movements around the longitudinal axis of rotation with the arm, a shoulder is not always above water. -
3, generally two times every stroke, kick down 6 times, breathing 1. -
4, legs alternately up and down the whip kick. Up to be fast and powerful kick, foot pronation and slightly pointed, kick down the legs and feet relaxed. -
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1, move arm in arm close to the body can not be too wide. -
2, when the shift arm is effortless if you curve the arm, you can temporarily use the little finger leading the water, the water is used to amplify arm and then the thumb leading after the water. -
3, always stretching the body, conscientious, supine on the water about horizontally, as if lying in mattress, the first under a low pillow. '-
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suggestions: backstroke legs, thighs hard to know, under the pressure elevation and have to have experience the emotion of thigh leg drive. -
Butterfly '-
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1, butterfly hand into the water line extension point in the shoulders, leading to the thumb, ramp into the water. -
2, into the water,
Nike Shox Menn, shoulder, elbow, reach, his hands onward the curve outward, back, grasping the bottom of the water. Hands to shoulder width individually, the elbow, to accelerate the water. -
3, hands separately to the highest breadth, the arm rotated inward, ascent and behind stroke, arm elevation to nourish a high elbow bent. Hands in the chest alternatively belly,
Nike Shox R3-R4 Combination, the hand between the nearest. -
4,
Nike Shox TL3, breathe and the water co-ordination is the key to butterfly technique. Arm end of the inward stroke, the suction head above water, when the first shift arm into the water restored. Remember the two '-
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1, butterfly hands close to the water from his hands recently, the arm of the water to alteration instruction once again, turned out, up and back the water until the water. -
2, the water after the water, arms by the shoulder, driven forward by the arm to the air, prepared to enter the water, move arm generally low, flat, relaxed position forward from both sides. -
3, butterfly body position is more tough to master, but whip kick is not easy to master. In the butterfly study, we have a special decomposition exercises grant you to gradually main the operation. -
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1, butterfly the water line is generally -
2, note that the action is the butterfly's limbs arms, legs and coordinate the evolution effort. -
Teach you apt swim , do no peregrination peruse th
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