Breaststroke is considered a popular style. Any healthy person can master his technique. It is quite difficult for beginners, since it is necessary to coordinate movements. With the advent of experience, the movements characteristic of this style become easier. The technique of swimming the breaststroke is calm, provides the swimmer with the necessary speed and does not exhaust him.
The concept
It is believed that this technique first appeared in France. Today it is included in the program of the Olympic Games. The breaststroke assumed that the simultaneous movements of all the limbs were made symmetrically, parallel to the surface of the water, while on the chest, with the head above the water. However, later the last feature was canceled, which allowed to increase the speed. The head above the water began to rise only to take a breath.
In one cycle of movements, the arms are symmetrically and simultaneously thrown forward with a synchronous push of the legs in the horizontal plane.
A distinctive feature in training is that the hands do not rise in the air and are not carried to the surface.
As a subspecies of breaststroke swimming, its kind of backstroke is considered, however, this species does not have sporting value.
Benefits
The main one is that this swimming style can be mastered by any person who is not limited in movement.
The breaststroke helps strengthen the muscles of the legs, back, and press, and also has a positive effect on the cardiovascular system. When swimming, blood vessels strengthen, blood circulation improves, and endurance of the heart muscle increases. The lungs due to the implementation of breathing exercises increase in volume.
When swimming using the breaststroke style, correct posture is formed. It has a positive effect on the spine. Within one hour, the swimmer loses about 540 kcal.
In pregnant women, the use of this style reduces the load on the spinal column, strengthening the internal muscles. This helps to facilitate the birth process, reduces anxiety and relieves stress.
Breaststroke Technique for Beginners: Handwash Training
This style is quite difficult to master even for those who own another.
The first classes for those wishing to master the technique of swimming breaststroke are produced in the pool. They are first taught to keep balance. Before starting training, the muscles are heated.
The starting position before the swim is the slip position. With him, the body with its head immersed in water and is in a horizontal position. In this case, you must look straight ahead.
When learning to breaststroke, you need to learn how to move your arms correctly. To do this, perform the following movements:
- running outward;
- it is inside, while the palms should not go further than the shoulders;
- mixing elbows and hands;
- occupation of the starting position.
Brushes should be located at least 15 cm deep.
For beginners, in order to simplify the task, they use a sausage, which is a device in the form of a figure eight, clamped between the legs to keep the lower body afloat.
Foot movement training
Proper swimming with a breaststroke involves pulling your legs towards you. To do this, at the time of the stroke, the knees are bent by the hands, which allows to reduce the resistance of water. This allows the swimmer to push off her hands. The push is performed after breeding the feet wider than the knees. Hands should be in the third stage of movement. Subsequent movements in water are made by inertia, for which the swimmer is stretched and repeats those that were committed earlier.
Training in other movements
For the development of balance, it is important to maintain the correct position of the body. With the “breaststroke” swimming method, movement is carried out parallel to the water surface and relative to the vertical axis.
Head movements are also studied. It should not be above water. During the stroke of the hands she pushes forward with a possible slope, which should not interfere with the development of speed.
When teaching technology, special attention is paid to proper immersion in water, which is due to the fact that a good pace depends on this during subsequent movements.
During the jump, the legs should be in a bent position at some distance from each other. Hands are down, legs are repelled from the surface. After that they are raised in front of them. The brushes and the body must be on the same axis when immersed.
Also in the pool master the technique of turns. They are performed when sliding when pushing the legs away from the wall. Turning should not reduce speed. In its implementation, a deep breath is performed.
Learning sequence
Each element of swimming is studied separately:
- body position;
- the implementation of respiratory movements;
- movement of the upper limbs;
- those with legs;
- alignment of efforts;
- the study of other details.
Each element is mastered from simple to complex. Ultimately, it is performed without support when in a horizontal position.
Movements are studied on land without focusing on the details. After that, there is a movement to the pool, where reliance is made on the bottom of the pool or its side.
Hand movements begin to be studied in an upright position while in the water along the chest or shoulders.
After this, the novice athlete begins to study the implementation of movements in water with support. They use swimming boards, with the help of which they master the movements with their hands, while in a lying position, without loading the lower body.
After assimilation, movements are fixed when sliding or swimming without support.
Improving the swimming breaststroke is achieved by overcoming distances with a minimum number of strokes and alternately overcoming long and short distances. At the same time, it is achieved that the movements become strong and sharp, which will contribute to energy savings when covering various distances.
Using style on the back
When using it, you can help the victim or overcome long distances. However, it is not recognized as a sporting sport.
This style is easier to master for those who have learned this style on the chest. Here, one also needs to pay attention to the general position of the body, as well as the movements of the limbs.
The starting position of the athlete when swimming the breaststroke on his back is horizontal in relation to the surface of the water. The legs are joined together and are in an extended position. Hands are placed behind the head shoulder width apart, palms are turned outward. The chin is brought closer to the chest, while water covers the face.
Perform synchronous stroke with hands. From the starting position, movements are performed down and to the side with acceleration. The brushes should constantly feel the water support, they are unbent gradually. The rower ends at the level of the hips with arms extended. After that, they are sharply lifted, transferred through the air and returned to their original position. During air transport, the palms are turned outward and placed in the water at shoulder width. This movement is performed at high speed, while muscle tension should be minimal.
Feet while breaststroke in this style are bent at the knees and hips. They are bred with effort with shoulder heels wide. The feet fall and the heels approach the pelvis, the divorce is wider than the shoulders. The legs are turned outward, spreading to the sides, the feet on themselves and also to the sides. They are repelled from water by the inner surface of the legs, feet and hips.
Respiratory movements should be coordinated with hand movements. Inhalation is carried out at the end of the stroke by the upper limbs and at the beginning of their movement above the water, during the stroke they exhale.
Breathing technique
It is no less important in comparison with the technique of movement. She determines the speed of movement.
Respiratory movements should only be performed using the nose. At the end of the stroke, a breath is taken, because at this moment the head is above the surface of the water. Uniform breathing. Exhalation is done gradually until the moment of inhalation.
It is difficult for beginners to master the breathing technique. This is due to the fact that you need to take a breath quickly. To facilitate the task, exhalation must be performed before raising the head with a sharp breath.
The right swimming technique
It consists of stages with the alternate involvement of the hands, body, legs and head.
- The start is performed from a prone position on the water, arms stretched out in front of you with palms down, the head immersed in water at the level of the eyebrows, legs are straight, brought together.
- The palms are turned to each other with the back side, arms are spread apart, lowered and stroke is done under water, the head is raised above it for a breath.
- The upper limbs are stroke at shoulder width, toward the end of the movement the arms are bent at the elbows, placed with the forearm under water, the palms are placed under the chin and lowered by 5 cm, the head is placed under water, the exhale is made.
- The accelerated movement of the arms connects the legs, which are bent at the knee and hip joints, during their breeding, they should be on the same level with the shoulders, the push is carried out when the feet are apart, the socks are pulled over, which allows the swimmer to push off from the water, giving him acceleration .
- The limbs are returned to their original position.
You can’t always keep your head above water, as this provokes a displacement in the joints of the spine.
It must be remembered that when performing the "breaststroke" style, the hands return to their original position before the legs. Movements are performed slowly, the pace is gradually increasing. In this case, you need to constantly monitor the synchronism of movements of the limbs.
Mistakes
In addition to trying to keep your head above the water constantly, swimming the breaststroke for beginners is accompanied by the following errors:
- weak push by lower extremities, which increases the load on the hands and reduces speed;
- late inhalation - it should be carried out until the approach of the upper limbs under the chest to prevent water from entering the lungs;
- body movements are replaced by those of the head, which leads to fluctuations in the body, which increases water resistance and reduces speed;
- a pause in the middle of the cycle of movements is associated with a deviation of the center of gravity at the end of the manual stroke, there should be no pause when the hands are at chest level, they should be thrown forward with the upper part of the body with acceleration;
- excessive stroke over the shoulders, as a result of which the upper limbs are behind the back at a great distance, and the style loses its lightness;
- holding the elbow in a high position.
Photos of breaststroke swimming are given in the article.
Exercise examples
Sliding movements in a lying position on the surface of the water with arms extended forward, raise your head, hold your breath. Rehearse jerked legs.
Immersion under water with a delay in breathing and a sharp jump out of the water, inhale-exhale - the next dive - without pauses, 10 times in a row.
Diving with expiration under water - 10 times or more.
Before starting swimming, you need to warm up the muscles. During swimming, the athlete should be focused, not distracted by extraneous matters. Training should not exceed 1.5 hours, but should not take less than 40 minutes. Duration increases gradually. Their number is at least three in one week.
The load increases with increasing stamina. Do not eat food immediately before and after class. The last meal is an hour before going to the pool.
Finally
Swimming with a breaststroke allows you to make silent movements, viewing a large area. With it, you can overcome long distances. Legs must be pulled, pushed away, and slip when moving. Hands should hold and prepare. It is necessary to observe the breathing technique.