Detailed illustration of the basic standard swimming posture of "Life Home"

Detailed illustration of the basic standard swimming posture of "Life Home"

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With a jingle, before explaining the essentials of breaststroke, I will introduce it to you: "Rower’s legs don’t move, close your hands and then close your legs, first extend your arms and then kick your legs, and then straighten up and float for a while." As you can see from the jingle, the hand moves before the leg. Be sure to close your leg after you stop, and then kick after you reach out.

Arm movement

1. delimit. Put your hands forward and tilt your palms at about 45 degrees (little finger up). Draw your hands outward and backward at the same time, and then bend your arms backward and downward.

2. Draw inside. The palm turns inward from the outside, and the hand drives the forearm to accelerate the inward stroke. The hands are close together in the chest from the bottom up (the hands are high and the elbows are low, and the elbows are under the shoulders) and extend forward.

3. Stretch forward. Stretch your hands forward (elbow straight). It should be reminded that the outward stroke is relaxed, the inward stroke is hard, the completion is accelerated, and the forward stroke is positive.

Complete coordination action

Raise your head for air when you row your hands outside, lower your head and hold your breath slightly when you row your hands inside, and kick and exhale when you stretch your hands forward.

Leg movement

Retract your legs

Bend your knees and retract your legs, keep your heels close to your hips, and slowly retract your legs behind your thighs, which can reduce resistance. At the end of leg retraction, the knees are shoulder width apart, the calves are perpendicular to the water surface, and the feet are near the water surface.

Turn your feet.

The distance between the feet is greater than the distance between the knees. The feet are everted, the toes are facing outward, the feet are facing the sky, and the inner sides of the calves and feet are aligned with the water, like the English letter "W".


In fact, it is the process of leg straightening (hip flexion and knee extension), in which the waist, abdomen and thigh exert force at the same time, and the calf and the inner side of the foot push the water at the same time, first outward, backward and downward, then inward and upward, just like drawing a half circle. Pushing the water outward and clamping the water inward are continuous, that is, pushing the belt and clamping it.

When the pedaling is completed, the legs are straight together, the feet are turned inward, and the toes are opposite. Don’t push the water too hard, but accelerate it from slow to fast. The pedal speed is the fastest when the legs are nearly straight and close together.


After the legs are together and straightened, they slide for a short time (1-2 seconds).



Swimming is a whole-body exercise, and the activities of any part are inseparable from the coordination of the whole body. On the surface, freestyle relies on paddling and kicking to generate propulsion. In fact, the role of trunk can not be ignored. First of all, the torso should maintain a certain degree of tension. If the waist is soft, the whole person is like a pool of mud. Secondly, the rotation of the body can effectively exert the strength of the large muscle groups in the trunk, reduce the resistance and improve the work effect.

There are many forms of complete cooperation in freestyle. Generally speaking, it is common to paddle twice, fetch water six times and breathe once.

Arm entry action

1. The entry point of the hand is between the extension line of the shoulder and the midline of the body, leading with the thumb and obliquely inserting the water.

2. After entering the water, the hands, elbows and shoulders continue to stretch forward to stretch the arms. With the rotation of the body, bend your wrist and elbow, and your arms catch water outward and backward; After the hand paddles to the lowest point, rotate the arm to paddle inward, upward and backward, and keep the paddling posture with high elbow and bent arm.

3. When the arm is perpendicular to the horizontal plane, take the lead, accelerate the water push, and turn the arm to paddle outward, upward and behind until the thigh side, and lift the elbow out of the water.

4. After the water comes out, the arm moves forward naturally and relaxedly through the air, keeping the elbow posture high. Then hand in front of the shoulder leading into the water, start the next action.

(1) The arm paddles underwater in a curved line. From the side, the stroke trajectory of the hand relative to the body is "S".

(2) There are three basic forms of freestyle two-arm cooperation: front cross cooperation, middle cross cooperation and back cross cooperation. This picture is in the form of front cross, which is easy for beginners to master.

One-arm stroke is an action that beginners should focus on. As shown in this figure, the left arm strokes, then the right arm can support the board. Generally, the leg draws water for about 10 times, and the arm paddles once. You can add breathing exercises when you master it to a certain extent. The specific number of groups and practice methods will be introduced in detail in teaching.

Whip kick in the leg

1. The kicking action starts from the hip, and the thigh drives the calf to make a whipping action.

2. Kick the leg upward from the corner. Start with a straight leg, bend your knees when your feet are close to the water, and lift your calves up so that your feet can get out of the water and then draw water down. At first, you can kick water with your straight legs, but your legs are slightly relaxed and don’t be stiff. Your legs will naturally bend under the pressure of water. The knee joint bends at an angle of about 130-160 degrees before the downward stroke, and the stroke range is about 30-40 cm. Stretch your feet (ballet feet) when you draw water, and don’t hook your feet.


backstrokeAlso known as backstroke, it is a swimming posture in which the human body lies on its back in the water. Backstroke includes back breaststroke and back crawl, because the face is on the water and breathing is convenient, but swimmers can’t see where they are swimming and are easy to go in the wrong direction. Backstroke is the only position in which an athlete starts in the water, and the others all jump into the water.

1. When the arm is paddling, the water comes out with the thumb ahead. When the arm is moved, the arm is perpendicular to the water surface and the upper arm is close to the ear. In the process of moving the arm, the arm rotates, and when entering the water, the little finger is inserted into the water ahead.

2. If the head position is 12 o’clock, the water entry points of both hands are at 11 o’clock and 1 o’clock. After the hand enters the water, paddle straight down.

3. The arm stroke should be coordinated with the body rotation, and the position difference between the shoulders is constantly formed.

4. The two arms are crossed in the stroke, that is, the two arms are always in opposite positions. When one arm is paddling, the other arm moves.

5, the head remains stable without swinging left and right.

Backstroke coordination

1. Although breathing is not limited, it is best to use rhythmic breathing, or to inhale when one arm is fixed. After all, there will be waves and splashes when paddling and moving in the water. Breathing at will is easy to choke water.

2. Keep a horizontal body posture. The trunk and shoulders rotate around the longitudinal axis with the arm movements, and one shoulder is always out of the water.

3. Generally, every stroke is 2 times, the legs are drawn 6 times, and the breathing is 1 time.

4, the legs alternately whip up and down to draw water. Draw water up quickly and forcefully, with your feet slightly turned inward and stretched straight, and your legs and feet naturally relax when you draw water down.

matters need attention

1. When moving the arm, the arm should not be too wide close to the body.

2. If the arm is easy to bend when moving, you can temporarily lead the water with your little finger, and then lead the water with your thumb after getting into the habit of straight arm.

3. Keep your body stretched, upright, and almost horizontally lying on your back on the water, as if lying flat on the bed with a short pillow under your head.


Backstroke legs should experience the thigh force, both lifting and pressing, and experience the feeling that the thigh drives the calf.

butterfly stroke

butterfly stroke

Butterfly stroke is one of the swimming events, and the butterfly stroke technique evolved on the basis of breaststroke technique. The butterfly stroke is the last developed stroke among the four competitive swimming strokes. Because its leg movements resemble dolphins, it is also called "dolphin swimming".

1. The hand entry point of butterfly stroke is on the extension line of two shoulders, leading with the thumb and obliquely inserting into the water.

2. After entering the water, stretch your shoulders and elbows forward, and grab the water outward, backward and downward with both hands along the curve. When your hands are shoulder-width apart, bend your elbows and speed up the stroke.

3. After the hands are separated to reach the maximum width, the arms turn inward, upward and backward, and keep the elbows bent when the arms are lifted. When your hands are under your chest or abdomen, the distance between your hands is the shortest.

4. The combination of breathing and stroke is also the key to butterfly stroke. When the arm finishes paddling inward, the head comes out of the water to inhale, and when the arm is moved, the head returns to the water. Remember two "before", that is, the head comes out of the water before the hand comes out, and the hand enters the water before it enters the water.

Butterfly stroke coordination

1. When the distance between the two hands in butterfly stroke is close to the nearest distance, the direction of arm stroke changes again, and it turns to outward, upward and backward strokes until the water comes out.

2. After paddling out of the water, the arm moves forward through the air under the drive of the shoulder. When preparing to enter the water, the arm moves forward from both sides in a low, flat and relaxed posture.

3. It is difficult to master the body posture of butterfly stroke, and it is also difficult to master the whip kick. When studying butterfly, we will have special decomposition exercises to let you master the operation step by step.

Matters needing attention in butterfly stroke

1. The stroke route of butterfly stroke is generally "keyhole" shape, which means that the distance between hands under the chest or abdomen is the shortest, and this stroke route before and after is relatively uniform.

2, pay attention to the butterfly limbs movement is both arms and legs at the same time coordinated force.


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