Teach you to swim , do not travel read the packet

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breaststroke breaststroke with a jingle, in explaining the action breaststroke before introduced to the essentials: As can be seen from the doggerel, the action is to hand movements in the legs. 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 (little finger up). Out both hands, draw back, then bent back to the bottom 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,执念所成,吾之心, elbow under the shoulder), protrusion.
3, protrusion. Hands stretched forward (elbow extension). To draw attention to is this: outside the plan is to relax, within the program is hard, and accelerate the completion of, the protrusion is positive.
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1, breaststroke complete with action: the rise of ventilation with both hands outside the designated time, his hands inside the legs bow slightly when planning hold your breath, exhale hands reach too far 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 vertical surface, feet in the water nearby.
2, turned feet: the distance is greater than two feet from the knees, feet turned outward, toes outward, feet in the air, legs and feet inside the targeting of water, like the English letter
3. folder tread water: the process is actually a straight leg (hip flexion, knee extension), by the waist and thighs at the same time force to the inside of the lower leg and foot while frog in water, first out, to After down, then inward, to the top tread water, just like painting half a circle. Outward and inward tread water the water is continuous complete folder, which is even tread belt clip. Frog legs together straight water is complete, turn both feet in, toes relative. Tread water, not excessive speed,Worry no terror, to accelerate from slow to fast tread water,刺激2005, two legs nearly straight and close together when kicking the water the fastest.
4. stop: the legs together straight after a short slide (1-2 seconds).
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 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 effectively play trunk large muscle groups, reduce resistance, improve work results.
freestyle complete with a variety of forms. General common is the water every 2 times, six times to fetch water, 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 ramp into the water.
2, into the water, hands, elbows, shoulders to reach, to stretch the arm. As the body's rotation, wrist, elbow, arm out, caught behind the water; men designated to the lowest point, rotate the arm inward, on the back of the water, maintain a high elbow bent posture of the water.
3, perpendicular to the horizontal arm, handling the lead, pushing the water to accelerate the arm to the outside, up and behind the water until the thighs, elbow to mention water.
4, the water, arms natural, relaxed arm to move forward through the air, to maintain a high elbow position. 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 each track for the water body as
2, freestyle arms with a cross with the former, the cross-tie, and after the cross with three basic forms. This picture shows the front cross-form, easy for beginners to grasp way.
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kick arm stroke arm action is the action for beginners should focus on practice. This figure, the water left arm, then his right arm supporting the board. Generally produced 10 times per leg kick, arm stroke once. 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 started the action force from the hip, thigh, leg drive, 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 begin straight leg kick, but the legs slightly relaxed, not stiff, 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. Arm rotation 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, his hands into the water points in 11 and 1 o'clock position. After the first hand-arm into the water under the plan.
3,MBT shoes TEMBEA -Chocolate, arms and body should turn the water coordination, poor shoulders evolving position.
4, with the use of arms to cross the water way, that his arms always in the opposite position, arm stroke, the other arm transfer arm.
5, the head is not stable from side to side. '

1, although 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 breathe easily choked water.
2, to maintain the level 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 each stroke, kick down 6 times, breathing 1.
4, the upper and lower legs alternately 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, shift arm when the arm is easy if you bend, you can temporarily use the little finger leading the water, the water is used to develop arm and then the thumb leading after water.
3, the body always stretch, upright, supine on the water almost horizontally, as if lying in bed, the first under a low pillow. '


Suggestions: backstroke legs, thighs hard to understand, under the pressure elevation and must have experience the feeling of thigh leg drive.
butterfly '

1, butterfly hand into the water line extension point in the shoulders, leading to the thumb, ramp into the water.
2, into the water, shoulder, elbow, reach, his hands along the curve outward, back, grasping the bottom of the water. 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 belly, the hand between the nearest.
4, 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 '


1, butterfly hands close to the water from his hands recently, the arm of the water changes direction once again, turned out, up and back the water until the water.
2, the water after the water, driven by the arm at the shoulder to move forward through the air arm, ready to enter the water, move arm generally low, flat, relaxed position from both sides of the forward.
3, butterfly's body posture is more difficult to master, but whip kick is not easy to master. In the butterfly study, we have a special decomposition exercises allow you to gradually master 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 development effort.
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