Breaststroke technique. The best ways to learn to swim on your own

The speed of the breaststroke is inferior to all other swimming methods. However, due to the great applied value, the breaststroke has gained considerable popularity and popularity. At the competitions, the breaststroke swim 100 and 200 meters, the second stage in the combined relay 4x100 meters, and the third piece (100 or 50 m) in the integrated swimming.

Technique of swimming with a brass Swimmer swimming in breaststroke, able to easily overcome long distances. This method of swimming is silent, and a person can swim in clothes and even with arms behind. In addition, the breaststroke is convenient to transport various items, including drowning.

In the technique of breaststroke swimming, several parts should be distinguished in order to study and understand the whole technique in more detail: Technique of leg movements when swimming the breaststroke. Technique of hand movements when swimming breaststroke. Coordination of the movements of the legs and arms when swimming with a breaststroke. Breathing while breaststroke

The technique of swimming with a breaststroke is the movement of the legs.

The motion cycle can be divided into the following phases:

1 Pulling the legs to the starting position for working movement.

2 Working movement.

3 Slide (pause).

Technique of swimming breaststroke - bracing legs. Pulling the legs in the breaststroke is a preparatory movement. During this phase, the swimmer should bring his feet to the starting position so that the water resistance is minimal. The quality of the subsequent working movement and the swimmer’s speed will depend on how correctly the pull-up phase is performed. If he immediately abruptly begins to pull his legs to the initial position, then from such a movement of the legs towards the flowing stream, significant braking forces can occur that can cause a drop in speed for insufficiently professional swimmers.

It is also necessary to take into account that the streamlining of a swimmer with his legs pulled up to the initial position is approximately two times less than in the stretched position. Therefore, it is also irrational to pull the legs too long and especially keep them in a position in which water resistance is high.

The pull-up phase during breaststroke swimming lasts somewhere 0.6-0.8 seconds, which is 50-65% of the cycle time when breaststroke swimming at high speed. This phase can be divided into two parts. In the first part, for 0.3-04 s, when the swimmer’s speed is not yet high, the legs bend at the knees. The bending angle between the legs and hips reaches 165 degrees by the end of this part. Shins and feet are covered behind the body. The knees are divorced a little wider than the pelvis. The inclined position of the swimmer's body helps to cover bent legs at the knees behind the body. The angle of attack at the moment reaches 15 degrees or more. In the second part, an energetic and active bending of the legs in the hip joint occurs. At this point, the swimmer’s speed drops slightly, since 0.3-0.4 seconds have passed and the athlete has covered some of the distance. Due to the decrease in the velocity of the flowing stream, the second part of the pull-up does not cause significant braking, which could be with a sharp and fast bending of the legs in the first part.

The bending of the legs in the second part of the pull-up when swimming the breaststroke is significant. For professional swimmers, the angle between the hips and the body is 90-120 degrees. During pulling up, the feet move at the surface itself in parallel at a certain distance from each other. In the second part of the foot, they maintain this position, and the knees are bent to the sides much wider than the shoulders.

In the initial position, before the working movement, the heels are tightly tightened to the buttocks. Incomplete bending of the legs in the knee joints and insufficient bending of the feet leads to a reduction in the useful working path in the subsequent phase.

Swimming Technique Breaststroke (Brass) - Labor Movement. The working movement in the breaststroke is very vigorous and lasts 0.2-0.3 seconds, which is 16-25% of the entire cycle time when the breaststroke is swimming at high speed.

At the end of pull-ups. When the heels came close to the buttocks, the feet very quickly turn around with their toes out, which takes about 0.05 s. After a turn of the feet, a working movement of the legs follows. The more professional the swimmer, the more correct and faster he turns the feet perpendicular to the movement.

During the working movement, most of the lower leg and foot actively interact with the flowing stream. The legs move so that the inner sides of the legs and feet have better support. For this, the legs, feet, and hips take a position that resembles the letter W.

The working phase in breaststroke swimming begins with an energy extension of the legs in the knee and hip joints. The shafts and feet set perpendicular to the movement perform an encompassing backward movement. Moreover, most of the working phase, about 2/3, is occupied by movement back and to the side. During the rest of the foot, the back movement is completed and directed inward. The final connection of the legs occurs during gliding. Approximately the first 2/3 of the foot path moves backward at the surface itself, then they lower slightly. Most swimmers during breaststroke are repelled by the inner surfaces of their lower legs and feet. Some swimmers prefer to rest on the plantar surface of the feet.

The traction force from leg movements in water when swimming with a breaststroke reaches 14-16 kg and more. The creation of traction in the breaststroke is provided by the reduction of significant muscle groups.

Swimming Technique Breaststroke - Glide. Gliding in the breaststroke lasts 0.3-0.4 seconds at an increased swimming speed, and at a low swimming speed - 0.6-0.8. During sliding, the legs come together, but not close and rise to the surface of the water. It takes a little time to reduce the legs and exit them to the surface. When sliding, the legs are straight and in a horizontal position.

Having studied the first chapter in the technique of swimming with a breaststroke (brass), you can move on to the second - the technique of hand movements in swimming with a breaststroke (brass).

. The second chapter is devoted to the technique of swimming with a breaststroke (brass), namely, the technique of hand movement. (See the first chapter in the technique of swimming breaststroke).

The cycle of hand movements can be divided into three phases:

1 Labor movement.

2 Putting your arms forward.

Technique of swimming breaststroke (brass) - hand movements. The working movement in swimming with a breaststroke is performed symmetrically and simultaneously. Hands move to the sides and somewhat down. At the beginning of the phase, the swimmer tends to turn the brushes perpendicular to the direction of movement, so that the effective part of the stroke begins earlier. The duration of the main part (depending on the selected technology option) is 0.2-0.4 seconds. The working phase of the stroke ends when the hands reach the shoulder line. Traction from working hand movements reaches 12-14kg and more.

Some of the strongest swimmers perform side and down strokes. The purpose of this stroke is not to create lift (the swimmer’s body is easily held at the surface by flowing in the oncoming stream), but to move his hands to a position convenient for the subsequent phase of movements.

The stroke length may vary. In the main version of the technique of swimming with a breaststroke, the stroke is completed when the hands reach the shoulder line, and lasts about 0.35 s. Swimmers who cover the distance at a fast pace can perform energetic and short strokes in 0.2 seconds. Their working phase ends before the arms reach the shoulder line. In some cases, a long and powerful stroke can last anywhere from 0.4 s or more.

The working phase of movement in swimming with a breaststroke ends with bending of the arms at the elbows. The direction of motion of the forearms and the degree of flexion may be different. With a short stroke, the arms bend slightly at the end of the working phase, hands and forearms immediately stop useful work and are sent forward. With a powerful and long movement, the shoulders at the end of the stroke are held near the surface of the water, and the hands and forearms move down and back, lengthening the useful effort of the swimmer.

Withdrawing hands while breaststroke(brass) is performed immediately after the end of the working part of the stroke without delay. Hands are bent at the elbows and pushed forward and up. By the time they reach the water level, the hands are gradually approaching, palms pointing down. This phase ends when the hands become in a streamlined position, and the hands reach the surface. The duration of the withdrawal of arms is 0.3-0.4 seconds.

By the end of the working phase, the arms of the serge are bent at the elbows. The angle between the forearm and the shoulder is 140-150 degrees. During the withdrawal, the arms are significantly bent at the elbow joints, and by the time the hands reach the surface, this angle is 65-70 degrees. Professional swimmers extend their arms without unduly moving their elbows back. In the first half of the phase, the arms are bent by the elbows back and do not go beyond the shoulder line beyond the chest of the athlete’s body.

During influx when swimming with a breaststroke, the arms continue to straighten forward, which takes 0.2-0.3 s. After straightening, the arms may remain extended for a while. Depending on the chosen technique, the influx phase varies from 0.2 to 0.6-0.8 s. when swimming breaststroke at high speed. With slow swimming breaststroke, the influx phase reaches one second or more.

This is all about the technique of hand movements when swimming with a breaststroke (brass), now we can move on to the third chapter on the coordination of movements of the legs and arms.

. So, we move on to the third chapter in the technique of swimming breaststroke. Now we will consider the coordination of movements of the arms and legs. (Return to the first chapter in the technique of swimming breaststroke).

Swimming technique with breaststroke - coordination of leg and arm movementsWhen coordinating movements in the breaststroke, the swimmer faces several difficulties. Firstly, it is necessary that the legs create minimal braking during the stroke, and that the hands are in a streamlined position during the impact of the legs. Secondly, it is necessary that the swimmer's speed is high and as uniform as possible. The first requirement contradicts the second, since pulling the legs to the initial position after hand stroke leads to a pause and uneven speed.

In practice, when swimming the main version of the breaststroke, athletes coordinate movements as follows. After the influx, when breaststroke is swimming at high speed equal to 0.2-0.3 seconds, followed by hand stroke, which lasts 0.3-0.4 seconds. At the end of the stroke, the legs bend at the knees. The first phase of pull-up begins, during which the resistance increases slightly, since the feet and lower legs are covered behind the body. A certain angle of attack, held by the swimmer during the stroke, helps to improve the streamlining of the legs.

The first part of the pull-up, which causes relatively less resistance, coincides with the stroke by half. The second half of this part (about 0.1-0.2 s) falls on a pause between the push of the legs and the stroke of the hands. During this time, the swimmer goes a certain way and his speed begins to fade. At this point, the legs are bent at the knee joints to an angle of 165 degrees. Next, the second part of the pull-up begins, during which the legs are significantly bent at the hip joint, and the knees are bent apart. At the same time, the arms are bent at the elbows and brought forward and up to the surface of the water. This part lasts 0.3-0.4 s. By the time of its completion, the legs are in the initial position for impact (knees are apart, the heels are pulled to the buttocks). Hands out and are in a streamlined position. In total, the pause between the start of the kick and the end of the stroke (intra-cycle pause) lasts from 0.4 to 0.6 s.

During the working movement of the legs, the arms in a streamlined position are fully straightened forward. The position of the swimmer is leveled and he glides. In general, the cycle of swimming with a breaststroke at a speed approaching the maximum will have the following structure: influx during which the swimmer glides: 0.2-0.3 seconds. Hand rowing: 0.3-0.4 s. Pulling up the legs: 0.6-0.8 s, of which somewhere 0.1-0.2 seconds coincide with the stroke. Kick: 0.2-0.3 s. The intercycle pause will be approximately 0.4-0.6 s. The intercycle pause is equal to the sliding time: 0.2-0.3 s.

When swimming with a breaststroke (brass) at a slow speed, the sliding time increases, as well as pulling up the legs and moving the arms to a streamlined position. The execution time of working movements also increases, not slightly compared with the preparatory phases.

In practice of sports swimming the breaststroke option is successfully applied, in which there is no inter-cycle pause. After the end of the working movement, the swimmer immediately performs the next stroke with his hands. In some cases, the stroke can begin before the end of the working movement of the legs. The elimination of the intercycle phase leads to an increase in speed and a densification of the cycle. The intercycle pause in this embodiment has the usual duration. This is natural, because during this pause, preparatory movements of the arms and legs are performed. During the inter-cycle pause in breaststroke swimming in the main version, the swimmer rests, and at the same time his body position is leveled. With the option of swimming with a breaststroke (brass), in which there is no inter-cycle phase, the swimmer needs a lot of training, since the rest between cycles is eliminated. In this version of swimming with a breaststroke, the swimmer’s body does not have time to level out, and an angle of attack of 12-16 degrees is present throughout the cycle. The swimmer takes a breath after the stroke during the withdrawal of the arms and legs.

The option of swimming with a breaststroke (brass) without an inter-cycle pause can be recommended only to athletes of a professional level. His technique is complex, and mastering it requires an athlete to have certain motor skills, as well as the ability to control his movements in the water.

It was the coordination of the movements of the legs and arms when swimming the breaststroke, but in addition to this, there is one more element that remains to be studied in the technique of swimming the breaststroke (brass) - this is the breathing technique.

The technique of swimming with a breaststroke is a breath. Breathing technique when swimming with brass.

The technique of swimming with a breaststroke is a breath. When swimming the main version of the breaststroke at the end of the influx, the head rises to the surface to the level of the chin. Inhalation is performed during hand stroke. The angle of attack at the moment reaches 15 degrees. The end of the inspiration coincides with the end of the stroke. By the beginning of the movement of the hands forward, the head begins to sink into the water. During the rest of the cycle, the face is dipped in water to the hairline. When hitting the legs, the head falls a little more into the water, however, completely immersing it below the surface is prohibited by the rules of swimming with a breaststroke.

Currently, the breaststroke version with late inhalation is widely used. In this embodiment of swimming, the head is lowered during the stroke, and the body is in a horizontal position. A lowered head allows for more efficient stroke. The fulfillment of the final part of the exhalation also contributes to this. Due to the horizontal position, the efforts of the athlete are used more efficiently. For inspiration, the swimmer raises his head after the end of the stroke with his hands. Inhalation coincides with raising legs and arms. The breath ends before the legs complete the pull-up. By the beginning of the kick, the head is lowered into the water, and the swimmer begins to exhale. Performing a late breath is associated with a change in body position. The maximum angle of attack is observed here not during the stroke of the hands, but during the phase of the withdrawal of arms and leg pull-ups. The angle of attack reaches 15-20 degrees. Due to the fact that the increase in the angle of attack is shifted to a later part of the cycle, the time of the first part of the leg pull-up increases when they are covered behind the body. As a result, the resistance value from flowing around by the oncoming flow increases slightly, but the active resistance from oncoming leg movements is significantly reduced. The duration of the second part of the pull-up while swimming with the breaststroke (brass), during which the legs are actively bent in the hip joint and pulled forward from the trunk, in this version can be reduced to 0.2 seconds. In general, the intracycle pause (the pause between the start of the kick and the end of the stroke) has the same duration as when swimming with the main version of the breaststroke (brass), i.e. 0.4-0.6 seconds.

That's all for the breathing technique when breaststroke. Now, having studied the technique of swimming with a breaststroke (brass), it remains only to learn to apply it in practice, because only thanks to the correct technique can one achieve high results in this sport.

Saint Petersburg State University of Economics

and finance

Department of Physical Education

Physical education essay

Topic: Breaststroke Technique

Made by: student

Mokretsov Alexander Mikhailovich

group 234

St. Petersburg

Swimming consists of four sections, which are called sports, game, applied and figure (artistic) swimming.

Sports swimming includes various types of competitions in types and distances determined by special rules. Competitions are held in pools of standard sizes (25 and 50 m) at distances from 50 to 1500 m, and also in open water in the form of floats at different distances.

In competitions, sports (correct) swimming methods are used, which, in comparison with original methods, have a great advantage in speed.

Game swimming contains a variety of outdoor games and water activities. Such swimming is mainly used in the education and training of young swimmers. Games cause great emotions, increase the activity of children, contribute to the emergence of initiative, foster a sense of camaraderie, etc.

Applied swimming includes techniques for saving a drowning man, diving in length and depth, as well as overcoming water obstacles.

Figured (artistic) swimming represents various sets of movements composed of choreography elements using acrobatic and gymnastic combinations to build various figures in the water. Figure swimming can be group and solo.

No less great wellness value swimming. Water cleanses human skin, improves skin respiration and strengthens the skin itself. It causes an increase in the activity of various internal organs: breathing quickens, heart rate increases, the tone of peripheral blood vessels changes, and metabolism increases. This is because water, in comparison with air, has an increased thermal conductivity and heat capacity, as well as a significant density, as a result of which the heat transfer and pressure of the water on the surface of the human body increase sharply. Swimming is such an exercise that promotes body growth adolescents, since during swimming, a person is in conditions of partial weightlessness and in a horizontal position, as a result of which the spine is temporarily unloaded from ordinary gravitational loads. Swimming has a positive effect on the state of the central nervous system: excessive excitability and irritability are eliminated, self-confidence appears. This is a consequence of the beneficial effects of the aquatic environment and physical exercises on the human body. It improves the functioning of internal organs, develops the cardiovascular and respiratory system. In conditions of prolonged exposure to water, thermoregulation processes are improved. The body hardens, resistance to adverse environmental factors grows. That is why dosed swimming can be useful for people prone to colds. There are practically no static loads in swimming, so it is primarily recommended for those whose work is associated with a constant pose: sitting, standing, etc. Swimming prevents venous congestion, facilitating the return of venous blood to the heart, since the horizontal position of the swimmer and the lack of gravitational forces greatly contribute to this. Regular swimming activities stimulate gas exchange in the lungs more than gymnastics. Experts have determined that just standing in the water for 3-5 minutes at a temperature of 24ºC doubles the depth of breathing, and the metabolism by 50-75%. Consequently, swimming is an indispensable form of physical activity for people suffering from overweight. Swimming is the least traumatic type of exercise. The effect of "hydro-weightlessness" arising in water frees the cartilaginous intervertebral discs from constant compression of their vertebrae. In a relaxed state, better metabolism, nutrition, and recovery processes occur in disks. This has a healing effect in cases of spinal osteochondrosis, which is now widespread, and allows correction of posture defects and spinal curvature. In childhood, improved metabolic rate in the discs contributes to more intensive growth.

For recreational purposes, swimming breaststroke is perhaps most useful. It can be recommended for people of middle and old age, as it is an excellent respiratory gymnastics and the most economical way to travel in water. The training effect occurs during prolonged swimming - at least 20-30 minutes of total time. During this period, the muscles of the whole body are uniformly loaded, which contributes to their proportional and harmonious development. It is noted that those who have been swimming since childhood have the most proper physique.

Types of sports swimming

Currently, in sports swimming the following methods are used: crawl on the chest, crawl on the back, breaststroke and butterfly. These methods are conditionally divided into two groups: methods with alternate movements of the arms and legs (crawl on the chest and crawl on the back) and with simultaneous movements of the arms and legs (breaststroke and butterfly stroke (dolphin)). The method on the side, which has lost its sporting significance, is used during initial training. It is also successfully used in applied swimming and in the game of water polo.

The breaststroke is characterized by simultaneous and symmetrical movements of the arms and legs. Unlike butterfly, the entire cycle of hand movements is carried out in water. In terms of speed, the breaststroke is the last among sports swimming methods. But it is of the greatest importance in applied swimming, as it allows the athlete to swim silently, to view the space above the water well, to overcome long distances. Due to the fact that the working movements of the legs in the method of breaststroke create greater traction, the swimmer can effectively use these movements when transporting the injured person and various objects. The breaststroke is also used when swimming underwater. Each cycle of movements in this method consists of one movement of the hands, one movement of the legs, one breath and one

exhale into the water.

Body position.

When breaststroke swimming, the body of the swimmer is located at the water surface in a straightened position, and the head is lowered into the water. However, during periods of performing strokes with arms and legs, as well as at the time of inspiration, the position of the body and the angles of attack are constantly changing. Depending on the position of the body, two variants of the technique of swimming breaststroke are distinguished. In the first embodiment, the angle of attack of the body and the magnitude of its changes within the cycle are insignificant (2-10 °). In the second, the angle of attack and its changes inside the cycle are much larger (8–20 °). Both versions of the technique are effective and are used to achieve high sports results. In the first case, the position of the body creates the best streamlining, provides a slight oscillation of the body in a cycle of movements. In the second case, the position of the body provides a more uniform action of the traction force inside the cycle, increases the efficiency of bringing the arms forward, reduces the body oscillation during the inspiration period.

Foot movements . In the breaststroke, the legs perform a preparatory movement (pulling up), a working movement (pushing away) and sliding (a short pause). Preparatory movement. In the initial position, the legs are extended and connected, the socks are pulled. From this position, both legs simultaneously smoothly bend at the knee and hip joints, while the hips are held at the surface of the water. Then the hips begin to fall down, the knees are symmetrically bent to the sides about the width of the pelvis and at the same time slightly lower down, and the feet continue to move directly near the surface of the water towards the body. Further, the legs continue to bend at the hip joints, and the feet diverge as they pull up to the width of the pelvis. The preparatory movement ends with the dilution of the knees to the sides to the width of the shoulder line and the rotation of the legs and feet outward with simultaneous back bending of the feet. The best end to the preparatory movement is considered to be such that the angle between the thigh and trunk is approximately equal to 125-140 °, and the angle between the thigh and lower leg is -35-50 ° (the lower leg takes a vertical position) and provided that the foot does not rise from the water. This position of the legs ensures the effectiveness of the subsequent working movement. Since pulling up the legs creates additional resistance to the swimmer's forward movement, it should be performed at a moderate speed. Working movement It begins with a consistent, accelerated, and vigorous leg extension in the hip and knee joints. The lower legs and feet make an overwhelming circular motion, starting from the water. In the first half of the working movement, the feet move to the sides. As the legs straighten in the knee joints, they close at the midline of the body. The main rowing surfaces during the execution of the working movement will be the inner surfaces of the foot and lower leg, which, pushing the water back, create significant traction, propelling the swimmer's body forward. This is because simultaneous extension in the thigh and knee allows the feet to move backward rather than down and create reactive hydrodynamic forces directed forward. The working movement ends with the straightening of the legs and stretch the socks. Slip. During sliding, straight but unstressed legs rise to the surface, connect and occupy a horizontal position.

Hand movement. When swimming breaststroke hand movements are of great importance. The cycle of hand movements consists of working (grabbing and the main phase of the stroke) and preparatory (moving the hands to the starting position) movements. The duration of the general cycle of hand movements is 1.00-1.10 s. Capture In the initial position, both arms are extended and connected, palms are turned down and somewhat outward. The hands are below the surface of the water at a depth of 10-20 cm. From this position, straight arms begin to move smoothly forward, to the sides and down, while the palms turn outward, the hands are slightly bent at the wrist joints, and the elbows are at the top (above the hands). When the angle between the surface of the water and the forearm is approximately 15-20 °, and the hands will be at a depth of 20-25 cm from the surface of the water, the capture phase ends. The phase duration is 0.08-0.11 s (8-11% of the total cycle time). The main part of the stroke. This phase of the stroke begins at the moment of changing the direction of movement of the hands caused by bending of the arms and rotation of the forearms in the elbow joints. Brushes move to the sides. When the angle of bending of the arms in the elbow joints is approximately 120 °, and the forearm is at an angle of 50-70 ° to the surface of the water, the first part of the arm stroke will end - the palms and inner surfaces of the forearms are pulled up. In the final part of the stroke, the hands and forearms are strongly repelled by water, moving backward along a steep path. However, they retain a small positive angle of attack. It. the movement is accelerated. It provides the appearance of high water pressure on the rowing surfaces of the hands. The duration of this phase is 0.40-0.50 s (35-45% of the time of the full cycle of hand movements). Preparatory movement. Immediately after completing the stroke of the hands, a quick but smooth movement is returned to their original position. To do this, at the end of the stroke, the arms are bent at the elbow joints to an angle of 90-100 °, the elbows fall down, and the hands rise up to their level (horizontally) and come forward a little (hands are brought under the chest). Then the inward palms of the hands move forward - the arms are straightened in the elbow joints and assume their original position. The duration of the preparatory movement is 0.45-0.60 s (40-55% of the cycle time of the movements of the hands).

Breath. To take a breath, the swimmer needs to raise his head so that his mouth is above the water. This position of the head depends on the position of the shoulder girdle. The highest position of the shoulder girdle is observed at the end of the arm stroke. It is at this moment that the breath is taken. Then the head sinks into the water and after a short pause, exhalation begins through the mouth and nose and continues the rest of the cycle.

General coordination of movements. From the starting position, in which the arms and legs are straightened and almost connected, the arms hold and pull up while the legs remain straightened and relaxed. Then, when the arms finish pulling up, the legs begin a preparatory movement (pulling up). Next, the hands perform repulsion and enter the phase of excretion, and the legs continue pulling up (at this moment, inhalation is performed). When the elbows are at the level of the chin, the legs finish bending at the knee and hip joints and turn the feet outward. Further, the arms are extended forward, and the legs begin a working movement (repulsion). The cycle ends when straight arms slide in front, and straight, but not strained legs rise to the surface of the water.

List of references :

1) Vasiliev V. S., “Teaching children to swim”, M., “Physical education and sport”, 1973.

2) Gordon S. M., "Technique of sports swimming", M., "Physical education and sport", 1978.

Highlights

During the breaststroke, the movements of the arms and legs are made in the water without rising into the air. The breaststroke is the most silent style. With the movement of the hands you are unlikely to have problems. But legs can be more difficult. In this case, you can pick up a board and train your legs separately.

As for proper breathing, for a deep breath (mouth), the head rises above the surface of the water at the moment when the hands go back. In fact, this is facilitated by the movement of the whole body, so in water this movement is felt much more natural than when reading. You should exhale with your nose and mouth into the water.

The main rule - movements in the water should be smooth. The effort should not be excessive, and the breath should remain deep and even.

Of course, you should not consider the breaststroke as something elementary. When you want to significantly increase the speed, most likely you will need the advice of a trainer to correct errors. But for starters, you are quite able to learn how to swim with the help of the following videos.

Video No. 1: body position

From the head to the feet, the body should be in one smooth line. The face is lowered into the water while exhaling. During inspiration, the head is pushed out of the water in a single motion. At the same time, the spine remains straight, and the shoulders and neck do not strain. Particular attention should be paid to: the stomach should be pulled in while swimming.

Video No. 2: legs

It is the correct repulsion of the legs that makes the main contribution to speed. Bring your heels as close as possible to then make a strong push. During the movement of the legs to the center of the foot, they also move towards each other.

Video No. 3: hands

Hands should rake in as much water as possible, directing the body forward and upward from the water for inspiration.

Video No. 4: breathing

Proper breathing allows you to nourish the muscles with oxygen, which is necessary for strong, effective movements. Do not strain your shoulders while inhaling. Smooth exhalation while moving the arms back helps to lift the head out of the water for inspiration.

I think each of us watched non-professional breaststroke swimmers: head over water, dry hair, glasses not at all for swimming, but for reading newspapers, hands slowly and lazily parted, kicks wide, directed more towards the bottom of the pool.

This "type" is widespread and it is widely believed that such swimming is even very useful. However, there are a lot of minuses in it, which it is customary not to talk about. Let's look at them in detail.

1. Overstroke over the shoulders- one of the grossest mistakes while swimming breaststroke. An increased stroke of the hands creates a situation where the hands are too far behind the back, passing through the line of the shoulders. At present, breaststroke technique focuses much more on pushing legs than on hand work. But many breaststrokeers use mostly hands to move forward, which causes this effect.

To avoid such a movement, try while in the pool to lie on the dividing strip so that it passes under the armpits. Stretch your legs as if you were breaststroke and make a stroke with your hands. In this position, you will not be able to push your hands behind the line. Practice for a while, fixing these movements in the muscle memory. When you swim, try to remember them.

2. Too late a breath.Along with too much stroke in the breaststroke technique, there is the problem of late inhalation. One of the basic principles in swimming is that when a part of the body (head, arm) is above the water, the other part of the body serves as support in the water. The more your body is above the water, the easier it is to go to the bottom, because it takes significantly more effort to stay afloat.

The same principle can be applied to the technique of breathing in the breaststroke. When your body rises for inspiration, your head goes above the water. At this point, you use your hands as support in the water. A common mistake in this case is to inhale when the hands are already in the shoulder area, or even worse, are already approaching the chest. When this happens, the head is still above the water, but there is no support anymore, as the hands complete the stroke. At such moments, the swimmer feels that he is drowning at the moment of inspiration. So the next time you go breaststroke, pay attention to the start of the inspiration. The breath should begin at the moment you start the stroke with your hands.

3. Pauses in the middle of the cycle.The main body position in the breaststroke technique is directly below the surface of the water. Your hips should move very close to the surface. This position is difficult to maintain at the end of the stroke, when the swimmer is ready to stretch his arms forward (arm return). At the moment (when the palms are near your chest), the center of gravity shifts and the hips begin to sink. Many swimmers make the mistake of pausing while their arms are near their chest. With the correct technique of swimming breaststroke, it should be the other way around. There should be no pause, hands should accelerate forward along with the entire upper body.

Here is a good exercise to correct this error: Use kicks from the rabbit, and hand strokes from the breaststroke. Rowing should be very fast. This exercise will not allow your hips to sink, because kicking will support them. Meanwhile, you will be very tired, pausing in strokes with your hands. Having accustomed yourself to the correct stroke, your hips will remain on the surface of the water, reducing its resistance to movement.

4. Head movement instead of body movement - This is a very common mistake found in 90% of swimmers. Contrary to popular belief, there are no (or minimal) neck movements in the breaststroke technique. Imagine that there is a Shantz collar on your neck that keeps your neck from leaning back and forth. Instead, you should move your chest with your neck. You may ask, “Why can't I only move my head? It's more comfortable for me!". Yes, you can only move your head, but in this case you will not use the full potential of your body when moving forward. Nodding your head causes excessive movement of your body up and down, which reduces the speed of movement, increases the distance between the hips and the surface of the water (Clause 3) and, accordingly, increases resistance.

One way to immobilize your head while swimming is to place it under your chin. tennis ball or something bigger. When swimming, remember: if your face is in an upright position (eyes look forward) during inspiration, this is bad. In the breaststroke technique, your head is a continuation of your straight spine, so you should look at an angle while keeping your hips near the surface of the water.

5. Ineffective kick. A good kick is the main thing in the technique of swimming breaststroke. The main mistakes in a strike: overlapping legs, too wide a stroke, and, worst case, a mixed butterfly stroke. Understanding a kick (kick) is understanding how much of your foot is pushing water and where.

Swimmers breaststroke always push the water back to move forward. In an overlapping and too wide stroke, water is pushed to the sides, which will not lead you to move forward. The correct approach to pushing water back is to use the inside of the lower leg and the inside of the foot. The overlap stroke and the modified butterfly stroke use the front parts. In too wide a stroke, only the foot creates a push, which creates a subtle forward movement. At the time of impact, you should feel how the water resists the inside of the leg, creating pressure on them.

I hope I told you something useful. Feel the water, feel how you move in it, try new things, experiment and develop!

You and your figure will not lose. Indeed, swimming is not only a fun and active activity, but one of the methods of complex effects on the body and body, during which all muscle groups are involved, blood vessels and heart are strengthened, and lung ventilation is improved.

This issue will be about breaststroke, as a swimming style that will help get rid of extra pounds: we will consider all its positive aspects, design options, get acquainted with the technique.

Health Benefits of Swimming

The breaststroke is one of the most ancient swimming styles that has been known to mankind since ancient times: its image is found among the ancient Egyptians, as well as among the Assyrians. The term “breaststroke” is of French origin and literally means “mixing”.

The essence of this technique is that the swimmer, lying on his chest on the water, throws his hands out at the same time and symmetrically forward, while his legs do a simultaneous push in the horizontal plane. An important point of this style is that the movements of the hands are performed in the water column without being carried to the surface or lifted into the air. One cycle of movements by this technique includes one symmetrical and simultaneous movement of hands, tremors and one inhale-exhale through the mouth.

This "frog style", as it was called in common people, has the following positive characteristics:

This kind of swimming teaches proper breathing, during which the muscles of the respiratory system develop.
Water, acting as a kind of massager, stimulates and improves blood circulation in the skin.
During such classes, the cardiovascular system is actively included in the work, due to which the walls of the vessels are strengthened, and congestion in the bloodstream goes away forever.
Through regular exercise, you can harden your body and thereby strengthen the immune system. This is possible due to the prolonged interaction of the swimmer's body with low temperatures, because it is rarely when the water in the pool is excessively warm.
Water and active movements will help you lose weight and give the figure a chiseled contour. So, in just half an hour of active swimming, it’s the breaststroke that you can spend record 270 calories.
This style allows in moderation to develop the shoulder girdle (deltas, triceps, trapezoid), strengthen the muscles of the hands, tighten the hips (especially the inside) and buttocks, strengthen the muscles of the press.
In addition to strengthening muscle muscles, the articular joints are developed during swimming, and their mobility is improved.
Posture is getting better, and any movement is more graceful.
It is useful for women “in position”: during swimming there is no load on the spinal column, and movements allow you to strengthen the muscles of the legs, as well as the muscles of the perineum, which will subsequently significantly facilitate the process of childbirth.
Water is a great way to relieve stress and tension.

After so many of the listed “pluses” of breaststroke, it's time to get acquainted with his technique, which will include several important points that will be based on proper breathing, body position, and movement of arms and legs.

Body position. The movement of the swimmer begins lying on his stomach, the body is relaxed, is above the water. Hands should be straight and extended forward. The head is located under water.

Hand movements. At the beginning, the hands are located in front, then the palms should turn outward, followed by a movement in which water moves backwards with the help of the palms. After that, the hands stop in the shoulder area. Then follows the bending of the hands in the elbow joint in front of you, and stretching them forward - they again take their original position. All hand work takes place under water.

Foot movement. Foot movements should be consistent with the work of the hands. So, when there is a stroke in the arms, the legs should be pulled to the body, bending at the same time in the knee joint. The position of the feet is also of no small importance: they should be located a little wider compared to the knees. At the moment when the swimmer's arms are stretched forward, it is necessary to make a strong push with the help of the legs. The body at this time is fully extended and its forward movement occurs.

Before the jerking movement, the toes of the feet should look outward and be barely bent. The lower legs are perpendicular to the surface of the water. When committing a push, the feet should not change their location, but the socks should turn inward.

Torso movement and breathing technique. At the preparatory stage - the body is fully extended, and when moving with the upper and lower extremities, the body should help them to the maximum. At that moment, when the legs should make a push, the head occupies a position “above the water” and at the same time air is trapped in the mouth (inhalation). Exhalation is performed by the mouth and nose. At the final stage, when the hands regain their original position, the body and head are straightened again, and the face is lowered into the water.

Inhalation and exhalation should be performed every new cycle. In this case, inhalation is performed quickly, but you need to exhale air as slowly as possible.

Common mistakes

Brass is one of the most technically sophisticated styles. Therefore, at first, when studying it, it will be difficult for you to avoid mistakes, and the technique will be far from ideal. But not the gods burned the pots! We will present the most frequent errors that are present when performing movements during the breaststroke:

Too Big Strokeperformed over the shoulders, that is, when the arms are located far behind. The emphasis should be placed more on kicking, hands are used more likely as an auxiliary element. Excessive work with hands leads to the aforementioned “excessive stroke”. In order to avoid this mistake, you need to devote some time to such training: using the dividing strip, we are located near it so that it is under the armpits. We place our legs horizontally, as if we were swimming in a breaststroke, and in this position we try to make a stroke with our hands. The dividing cable will control the movements of the hands, which will subsequently be deposited in the muscle memory and will help the hands in the future.
Belated breath. Very often, the breath passes at a time when the hands are near the shoulders, or have already appeared at chest level. At this time, the head is located above the water, but the support of the hands (they perform the function of keeping us on the water) is no longer there, as they have already made a stroke. And the swimmer has the false feeling that he is drowning. Therefore, during the swim, it is necessary to ensure that the breath takes place at the moment when you just begin to stroke your hand.
The presence of pauses or braking during cyclic breaststroke. Due to inexperience, you can pause forward when your arms are at chest level. However, at this point, the hands with acceleration should make a further forward surge together with the entire torso and shoulder girdle.
Head movements instead of torso. This action sins most swimmers. The head, neck and chest of the breaststroke should become a single whole - so head movements out of place will interfere with developing sufficient speed. Therefore, at first it is advised to put a small ball under the chin.
Weak jerking movements of the legs. Most often, beginners use "overlapping" legs, very wide strokes, which is fundamentally wrong, since the water is not behind the swimmer, but on the sides, which makes it difficult to move forward. The swimmer must push the water back with his feet so that the body can move forward. Please note that water should be pushed backward with the inside of the legs, as well as the inside of the feet.

Breaststroke Exercises

In order to avoid the above errors, experts advise doing different preparatory exercisesboth on land and on water: they will allow you to consolidate movement in the muscle memory, to understand all the technical points.

Here are some of these exercise:

Perform a “glide” on the surface of the water, lying on your chest, with the arms extended forward. At that moment, when you raise your head for inspiration, it is necessary to hold your breath for some time after taking air, while continuing to swim. Legs should help you in moving forward - at this time they make jerky movements like “frogs”.
Immerse yourself under water, holding your breath for a while, and then abruptly jump out of the water while breathing in and out and then diving under water again. Such peculiar jumps need to be done 10 times without pauses.
Take dives with a long exhale under water. Such dives must be done 10 times.

For your pool activities to bring maximum benefits and results, you must consider the following points:

Your immersion in water should be preceded by warm up, which will warm up the muscles.
You need to swim non-stop, without being distracted by conversations.
Training should take from 40 minutes up to an hour and a half, but not less (time spent in the pool must be increased gradually).
Swimming must be given not less than 3 times per week if you want to lose weight. A visit to the pool can be alternated with various forms, and.
Each workout should increase the load as your stamina increases.
It is worth changing speeds during a workout, as well as alternating swimming styles during it.
In no case should you hold your breath - breathe evenly!
Before training, it is best not to eat, as well as immediately after it. Eating before going to the pool should be an hour and a half.

Breaststroke technique - video

In the presented training video, the swimming instructor will introduce us to the technique of breaststroke. He will tell you what elements one cycle of a given swimming style consists of; will announce the main points regarding the movements of the arms and legs in the water. Such an important topic as the breathing technique will be discussed. Also, special attention will be paid to the preparatory phase in the form of exercises on land, which are aimed at warming up the muscles immediately before the upcoming physical load in the pool.

Let's summarize all the information we learned about breaststroke:

Regular swims with this style will help to lose weight without harming health, to tighten the body as a whole.
In the process of training, the process of respiration and blood circulation is established.
Swimming perfectly tempers the body.
This swimming method is available to people of any age.
Recommended even for pregnant women.
Classes in the pool will help relieve stress, daily fatigue and increase your mood.

Such positive characteristics suggest the idea of \u200b\u200bgoing to the pool right now to work on the body of your dreams with fun and pleasure.

Do you have experience in the pool? Have you tried breaststroke or? How did these swimming techniques master? Share your experiences and experiences with us at