Breaststroke teaching, "dry duck" welfare!

Today is the 7th year of the 7th year of the sky with you

Winter training three nine, summer training three volts

In this hot summer day

Our soldiers

It has ushered in the annual swimming training season

Facing a hint of cool in summer

The "Bai Bai" are already excited

The "dry ducks" who do not swim

It is "Wangyang Xing sigh"

Don't worry

Today, Xiaobian brought breaststroke teaching "boutique package"

Take everyone to get rid of it as soon as possible

The title of "Duck Duck" and "Iron Scale"

Take a small book and put on a small stool

Fall the seat in front, start class!

Breathing and ventilation exercises

Learn the first step of "breaststroke"

That is to learn to get angry

Remember the ingenious tactics below

Will solve the first major problem

One stuffy: The boring is to hold your breath in the water. Do not close your eyes when you are stuffy, usually about 5 seconds.

Two vomiting: After sulking, slowly exhale in the water until the breath in the mouth is basically vomited. Pay attention to the frequency evenly! The forehead slowly raised, and when the head was leaking out of the water, the gas in the mouth quickly spit out. The smooth breath in the water is the focus of learning to switch to breaststroke.

Three changes: The arms are pushed together, padded with the side, and after force, quickly pinch the elbow. At this time, there will be an upper body with an upper body. Qi process. Breathing should be adapted to movement, so do not disrupt the breathing rhythm because of nervousness.

Leip action exercise

Breaststroke, as the name suggests

It is the swimming action of imitating frogs

Learn to swim like frogs

The essence lies in

"Frog legs" of receiving, turning, pedaling, and slippery

Removal of legs: Legs are to create a favorable position for foot and pedaling water, while reducing the needs of resistance and hands and feet. When the legs began, the legs were put down naturally with the inhalation movement. At the same time, the knees were naturally separated, the calves were recycled, and their feet were relaxed when recycling. When the legs are retracted, the strength should be small. When the feet and calves are recycled, they should be collected in the projection section of the thigh to reduce the resistance during recovery. It is necessary to complete the foot movement during the feet, and it is very important to move. It directly affects the effect of kicking water. When the leg closure is about to end, the feet are still approaching the hips. At this time, the knee joint is buckled inward, and the two feet are opened to the outside to make the feet and calves in the direction of the water. Get full play to be more active.

Painged water: The correctness of the technique of kicking water determines the quality of the entire leg movement. The thighs should be extended by the thigh, and the hip joint should be stretched first, so that the calf should be kept as vertical as possible to the favorable parts of the water, and the kicking water is done backwards, followed by the knee extension joint and ankle joint.

Shooting: After the water is finished, the feet are at the lowest point of the horizontal plane. This is the body sliding forward with the power of the water, the waist is pressed down, the feet are close to the water, and the next cycle is ready.

Upper limb action exercise

Breaststroke needs to be coordinated and coordinated with hands and feet

Light Society of Breaststroke Aspus

Farly reached the level of "dialing the tide"

Proficient in the upper limb action

Only in order to come and go freely in the water

The upper limb gesture of the breaststroke

Divided into five actions

Stranging straight: At the beginning, the arm naturally stretched forward, the palm opened slightly, the palms were down, the body straightened, trying to keep the heel, butt, and the hand on the same level.

External arm: Straighten your elbows, and your palms slowly turn outward. The palm of the hand was tilted for about 45 °. During the turn of the palm, the entire arm was pushed out and down.

Grab the water at a high place: When the arm and palm feels the resistance of the water, start to grab the water, which is a key step to provide power.

Inner stroke: When the palm is opened about 45 °, the wrist starts to bend, the palm of the palm turns from the outside, and the arm drives the elbow to accelerate the padded inward. After this action is completed, the elbows are accepted under the armpit, close to the body, and the palms are flipped from the outside at the same time.

Extension of the arms: The palm of the palm turns from upward toward. During the turn of the steering, slowly stretch the elbow and try to straighten it. Straighten your arm forward to get a farther distance. After the taxi is over, the palm turns downwards to prepare for the next hand movement cycle.

That's it for today's course

Sky fans who can't swim yet

Grasp the small tail of summer

Follow the soldier brother and practice together

Production: Hu Zhenkai Wen Yuxuan Lu Shixiao

Produced: Li Zibo

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