First, the action essentials of butterfly stroke
In butterfly swimming, all parts of the body and head are constantly changing, showing wavy lines on the water. The difficulty of butterfly stroke is mainly due to the cooperation of all parts of the body.
1. Body position
The traditional butterfly stroke has ups and downs, but now it adopts the method of small ups and downs.
2. Hand movements
Hand movements are very similar to freestyle movements, and the strokes and water movements are basically the same. The arm movements emphasize the high elbow, and the hand expansion is as small as possible to speed up the movement. Both hands should enter the water at the same time, and the entry point should not be too wide.
3. Leg exercise
Starting from the waist and abdomen, drive the thighs, calves and feet to whip the legs.
4. Internal rhythm
Many people can't swim butterfly well because they don't master the internal rhythm of butterfly. The matching ratio of rower and kick is 1: 2, and the kick is lighter when both hands enter the water 1. The second kick at the end of the stroke is heavier.
Speaking of breathing, the traditional butterfly stroke is to look up and breathe. In the late 1990s, pankratov, a world champion Russian athlete, began to use lateral ventilation. It seems that he is the only one who uses this technology. Diving, because butterfly is very laborious, most athletes adopted this technique after the rules were changed to long diving. The role of legs is more prominent.
Butterfly stroke is a swimming event with high technical content. Originally it evolved from breaststroke. It is called a butterfly mainly because it swims like a butterfly, spreads its wings and dances in the water. But in any stroke, you must warm up before swimming to avoid leg cramps during swimming.
Second, what are the essentials of diving?
Diving technique
Snorkeling is a swimming posture, and the body does not breathe underwater. Diving includes deep diving and long diving. There are many kinds of diving postures, but most of them only use breaststroke (commonly used by amateurs) and butterfly leg diving (commonly used by professionals). Only the breaststroke technique is introduced here.
Body posture
Frog diving requires that the trunk and head should always be horizontal, but when the arms start to stroke, they should bow their heads slightly to prevent the body from floating.
Leg movement
There is only a small difference between diving leg movements and breaststroke leg movements, that is, the hip joint flexion is small when the leg is closed, and the angle at which the leg is separated to both sides is small.
Arm movement
1, stroke action: the stroke action of diving is similar to butterfly stroke, except that the distance between the two palms is slightly larger, and the direction of palm rotation does not change much, almost completely perpendicular to the water surface.
2. Move your arms: When the stroke is over and you slide for a period of time, your hands will rotate outward from both sides of your thighs and extend forward along your abdomen and chest. When you reach the bottom of your head, your palms will start to rotate inward, turn down and straighten out in front of your head to prepare for the next stroke.
Coordinated movements of arms and legs
When the arm is paddling and after paddling, the legs naturally straighten and come together and slide in the water. When you move your arm, retract your leg. When you move your arm to your chest and stretch forward, kick. When you straighten your arms, kick them out.
Pay attention to hold your breath when snorkeling, so when snorkeling, you must pay attention to what you can do, and don't bravado to avoid danger. And when diving, you must pay attention to warm-up exercise to avoid accidents in the water. Once an accident occurs in the water, it is often linked to life.
Three, swimming four strokes to lose weight
Beginners must have
Swimming is divided into butterfly, backstroke, breaststroke and freestyle. Beginners usually start with freestyle or breaststroke. The following is the action essentials.
improvisational theatre
Body posture: the body should be as straight as possible, and the leg movements just come out of the water to get water.
Arm movements: entering the water, stretching, holding the water and paddling inward, paddling upward and moving the arm.
Kick: keep your legs together, don't bend your knees too much, and kick your legs down.
Breathing: Turn your head to your shoulders to breathe, breathe lightly and breathe deeply.
Rhythm: Kick 6 times, with each arm paddling 1 time.
backstroke
Body posture: ears just entered the water, hips just entered the water, feet just entered the water, and the head remained stable.
Arm movements: entering the water, holding the water, paddling, paddling back, paddling for the second time, resetting and moving the arm.
Kick: Put your legs together and kick alternately up and down. Knees can be bent, but they can't be out of the water.
Breathing: Exhale when one arm moves, and breathe when the other arm moves.
Rhythm: 1 6 kicks.
butterfly stroke
Body posture: the shoulders must be kept on a horizontal plane, the hips should be close to the water, the head should enter the water before the arms, and the head should be raised lower.
Arm movements: entering the water, paddling outwards and holding the water, paddling downwards, paddling inwards, paddling upwards and moving the arm.
Kick: Don't bend your knees at first, and put your legs together. As soon as the heel comes out, kick the water down.
Breathing: Start breathing when you stroke upward.
Rhythm: 1 2 kicks.
breaststroke
Body posture: Keep the head and hips as high as possible, and the body is based on the chest.
Arm movements: paddling outward, holding water, paddling downward and stretching.
Kick: Stretch, contract, kick, kick down and kick in.
Breathe: Breathe when the arm is vigorously paddling inward.
Rhythm: Make sure the kick is done with your arms extended.