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monstercse6

First, the breaststroke

breaststroke with a jingle, in explaining the action breaststroke before introduced to the essentials: . Be sure to pull back and then the legs, hand and then kick.

arm movements:

1. outside the program. Reach with both hands, palms tilted about 45 degrees (little finger up). Both hands outward, the rear is zoned, then bent back to the bottom of program.

2. within the program. Palm turned from the outside, the hand-driven acceleration of small arms
mark, hands in the chest from the bottom up and close together (hands high elbow low, elbows under the shoulders), protrusion.

3. protrusion. Hands stretched forward (elbow extension).

** to draw attention is this: outside the program is relaxed, is zoned
force, and accelerate the completion of, the protrusion is positive **

leg movements:

1. the legs: the legs bent, heels close to buttocks, calves to hiding behind the slower the legs thigh, thus reducing drag. The end of the legs, knees and shoulder width, leg and vertical surface, feet in the water nearby.

2. turned feet: distance greater than two feet from the knees, feet turned outward, toes outward, feet back, with legs and feet of water inside align, like the English letter

3. folder tread water: the process is actually straight legs (hip flexion, knee extension), by the waist and thighs at the same time force, the legs and feet inside the same frog in water, first to In addition, backward and downward, then inward, to the top of the tread water,
like painting half a circle.

outward and inward folder tread water the water is continuously done, that is, even tread belt clip. Frog legs close together when the water complete the straight, both feet in turn, toe relative. The speed is not excessive tread water, to accelerate from slow to fast tread water, two legs will be almost straight and close together when
tread water the fastest.

4. stop: the legs close together after a short straight slide (1-2 seconds).

breaststroke complete with motion: the rise of air change hands outside the designated time, hands down the legs when the program a little breath, his hands reach too far when the kick exhaled.

II

freestyle swimming is body movement, any part of the activities are inseparable from the whole body coordination. On the surface, relying on the water and the freestyle kick propulsion, in fact, the role of the trunk can not be ignored. First, the trunk

should maintain a certain tension, the waist if the soft, like a pool of mud as the whole person. Secondly, the rotation of the body can effectively play trunk strength of large muscle groups, reduce resistance and improve work results.

freestyle complete with many forms. General common is the water every 2 times, fetching water 6 times, breathing 1.

1. hands into the water point in the extension of the shoulder line and the midline of the body between the thumb leading into the water ramp.

2. into the water, hand, elbow, shoulder to reach, stretch your arms. As the body's rotation, wrist flexion, elbow, arm to

, the rear catch water; men plan to the lowest point, rotate the arm inward, on the back of the water, maintain a high elbow bent to the water position.

3. perpendicular to the horizontal arm, handling the lead, pushing the water to accelerate the arm turned out to

on and behind the side of the water until the thigh, elbow water.

4. the water, the arms of nature, relax by the air arm to move forward, to maintain a high elbow position. And then hand in the shoulder before leading into the water, start the next action.

1. arm into the curve of the water in the water line, from the side, congratulating each trajectory for the water body as

2. freestyle cross-arms with a former co-cross-match, and after the cross with 3 basic forms. This picture shows the front cross-form, easy for beginners to grasp way.

arm to draw water arm stroke is to practice for beginners should focus on the action. This figure, the left arm the water, you can help right arm board. Production times generally kick down 10 or so, once the water arm. Master to a certain extent can be added when the breathing exercises. Specific number of groups and practice methods, we will detail in teaching.

leg whip kick:

1. kick begin to exert from the hip, thigh leg drive, do whip kick action.

2.

on to draw water from straight to curved legs. Legs started to play a straight up, feet close to the surface when the knees, legs elevation, feet above the surface so that after the kick down. Straight legs began to kick, but the legs slightly relaxed, not rigid, the water pressure in the legs will

natural bent. Kick down before the knee bending angle of about 130-160 degrees, to draw water by about 30-40 cm. Stretched when the foot kick (ballet feet), do not hook feet.
three 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. Rotate the arm during the shift arm, little finger into the water leading into the water.

2. If the location of the first 12 points for the watch, two hands into the water points in 11 points and 1 point position. After the first hand-arm into the water under the program.

3. the arms turning the water should be coordinated with the body, shoulders evolving position difference.

4. arms in the water with the use of crossover fashion,

that his arms always in the opposite position, arm stroke, the other arm transfer arm. 5. Maintain stability without head from side to side.

7. respiratory Although not restricted, but the best way of using rhythmic breathing, or to a fixed shift in the arm when the suction arm. After all,[link widoczny dla zalogowanych], the water and moving the body in the water there will be waves and spray. Free to breathe easily choked water.

8.

level to maintain body posture, trunk and shoulder with the arm movements around the longitudinal axis of rotation, there is always a shoulder is not out of the water.

9. generally every 2 strokes, kick down 6 times, breathing 1.

10. legs alternately up and down to do whip kick.

Up faster and powerful kick, feet slightly and Bengzhi internal rotation, kick down the legs and feet and relaxed.

1. shift arm in arm close to the body can not be too wide.

2. shift arm when the arm is easy if the bend, you can temporarily use the little finger leading the water, to develop a straight arm and then the thumb after the water is used to lead the water.

3. the body is always kept stretched, upright, almost horizontal to sit on the water surface, as if lying in bed, have a low pillow under the head.

recommendations: backstroke legs, thighs hard to understand,[link widoczny dla zalogowanych], under the pressure elevation and must have experience the feeling of the thigh leg drive.
four, butterfly

1. butterfly hand into the water point in the shoulders extend the line, leading to the thumb, oblique insertion of water.

2. into the water, shoulder, elbow, reach, his hands along the curve outward, back, bottom catch. Hands to shoulder width apart, the elbow, to accelerate the water.

3. hands apart to achieve the maximum width, the arm turned inward, upward and backward stroke, arm elevation to maintain a high elbow bent. Hands in the chest or under the belly, the hand distance between the last.

4. Respiratory and butterfly stroke coordination is the key technology. Arm end of the inward stroke, the suction head above water, moving arms into the water when the first reduction. Remember the two

butterfly hands from the water close to the last at his hands,[link widoczny dla zalogowanych], arms, the water changes direction once again, turned out, the water upward and backward, until the water.

5. the water after the water, driven by the arm in the shoulder to move forward through the air arm, ready to enter the water, shift arm generally low, flat, relaxed position forward from both sides.

6. butterfly's body position is more difficult to master, and whip kick is not easy to master. In the butterfly study, we have a special decomposition exercises allow you to gradually master the operation.

7. butterfly the water line is generally

8. Note that the limbs move is the butterfly arms, legs at the same time of the service chain.