Teach you apt swim , do no peregrination peruse th

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instruct you to swim, do not travel read the packet you study! ! !


breaststroke

breaststroke with a jingle, in explaining the operation breaststroke before introduced to the essentials: doggerel can penetrate first hand the behavior is the action in the legs. Be sure to drag behind and then the legs, hand and then punt. '


arm movements:
1, outside the program. Reach with both hands,GHD Red Straighteners, 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 procedure. Palm turned from the appearance, the hand-arm acceleration pedaled jot, hands in the breast from the base up and close attach (hands lofty shoulder low, elbows under the elbows), protrusion.
3, protrusion. Hands extended along (elbow extension). To draw care to namely this: outside the program is loosened, the program is hard, and quicken the achievement of, the protrusion is assured.
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1, breaststroke complete with motion: the heave 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. '


leg movements:
1. the legs: the legs bent, feet close to the hip, thigh, calf to conceal back the slower the legs, thus reducing shuffle. The end of the legs, knees and shoulder breadth, leg and perpendicular surface, feet in the water handy.
2, turned feet: distance greater than two feet from the knees, feet turned mundane, toes outward, feet back, with legs and feet of water inside align, like the English letter
3. direcotry step water: the process is actually straight thighs (hip flexion, knee extension), at the waist and legs in the meantime compel, the legs and feet inside the same frog in water, first out, to After down, and then inward, to the top of the step water, equitable favor drawing half a circle. Outward and inward folder step water the water is continuously done, that is, even tread strap clip. Frog legs close together while the water complete the straight, both feet in turn, toe comparative. The speed is not excessive tread water, to accelerate from slow to rapid tread water, 2 legs approximately straight and close together while the tread water the fastest.
4. stop: the legs close together after a short straight slide (1-2 seconds).


freestyle

Swimming is a entire body movement, whichever portion of the activities are inseparable from the body coordination. On the surface, depending on the water and the freestyle kick propulsion, in truth, the character of the trunk can not be ignored. First, the body should maintain a certain traction, the waist if the soft, like a pond of mire as the whole person. Secondly, the rotation of the body can effectively play trunk strength of large muscle groups, reduce resistance and amend work results.

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



1, the hand 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, hands, elbows, shoulders to reach,GHD Diamond Flag 2011, stretch your arms. As the body's rotation, wrist flexion, elbow, arm out, the rear catch water; men plan to the lowest point, swivel the arm inward, on the back of the water, maintain a high elbow bent to the water position.
3, vertical to the horizontal arm, handling the lead, pushing the water to accelerate the arm turned out, up and behind the side of the water until the thigh,GHD Straighteners NZ, elbow water.
4, after the water, arms normal, relaxed arm to move forward via the air, to maintain a high elbow position. And then hand in the shoulder before leading into the water, start the next action. '



1, the arm into the curve of the water in the water line, from the side, congratulating every trajectory for the water body as
2, freestyle arms with a cross-match before, in the cross-tie, and after the cross with 3 basic fashions. This picture shows the front cross-form, easy because newcomers to grab way.
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arm kick stroke action is action for beginners should focus aboard train. This diagram, the left arm the water, you can assist right arm embark. Productiin due times generally kick down 10 hardly ever, once the water arm. Master to a certain extent can be added when the breathing exercises. Specific digit of groups and train means, we will detail in teaching.
leg whip kick:
1, kick, start to exert from the hip, thigh, leg drive, do whip kick action.
2, to the leg kick from straight to curved. Legs began 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 easeful, not rigid, the legs under the pressure of the water will indeed bend. Kick down before the knee bending angle of about 130-160 degrees, to draw water by almost 30-40 cm. Stretched when the foot kick (ballet feet), do not nail feet.


backstroke
1, arm stroke, the water leadership 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, mini finger into the water leading into the water.
2, whether the location of the first 12 points for the see, 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, arms and body turn the water should be coordinated with, the evolving position of poor shoulders.
4, with the use of arms cross the water way, that his arms forever in the inverse position, arm stroke, the other arm transfer arm.
5, the head is not stable from side to side. '



1, however not restricted breathing, merely the best access of using rhythmic breathing, or to a fixed shift in the arm when the suction arm. After all, the water and moving the body in the water there ambition be waves and spray. Free to breathe easily smothered water.
2, maintain the class of body pose, trunk and shoulder with the arm campaigns approximately the longitudinal axis of rotation, there is always a shoulder is not out of the water.
3, commonly 2 periods per stroke, kick down 6 times, breathing 1.
4, alternating legs up and down do whip kick. To be fast and powerful upward kick, feet slightly interior circulation and Bengzhi, kick down the legs and feet and relaxed.
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1, push arm in arm close to the body can not be also wide.
2, when the shift arm is easy if the arm bent, you can temporarily use the little finger leading the water, to develop a straight arm and then the thumb after the water is accustom to lead the water.
3, the body always maintained stretch, upright, virtually horizontal to sit on the water surface, as if lying in mattress, have a low pillow under the head. '



recommendations: backstroke legs, thighs hard to know, under the pressure elevation and must have experience the consciousness of the thigh leg drive.


butterfly '



1, butterfly hand into the water line extension point in the shoulders, leading to the thumb, indirect insertion of water.
2, into the water, shoulder, elbow, reach, his hands according the curve outward, back, bottom arrest. Hands to shoulder width individually, the elbow, to accelerate the water.
3, separated to the most width of the hands, the arm turned inward, upward and backward stroke, arm elevation to retain a high elbow bent. Hands in the chest alternatively under the belly, the hand distance among the last.
4, co-ordination of breath and the water is the opener to butterfly technique. Arm end of the inward stroke, the suction head on water, moving arms into the water when the first reduction. Remember the two '



1,GHD MK4 Pure Straighteners, butterfly stroke with both hands close to his hands from the most recent, the arm once the water to alteration intention, turn out, up and back the water until the water.
2, the water after the water, driven by the arm in the shoulder to move forward through the air arm, prepared to enter the water, shift arm generally low, flat, relaxed position forward from both sides.
3,GHD IV Mini Straighteners, butterfly's body rank is extra tough to main, and whip kick is not easy to master. In the butterfly study, we have a special decomposition exercises permit you to gradually master the operation.
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1, butterfly is usually the water line,
2, memorandum that the limbs move is the butterfly arms and legs while the service chain.