Many people learn freestyle when they feel that freestyle is more difficult than other swimming postures. In fact, this situation is mostly due to the freestyle or the wrong posture. The main reasons are as follows.
Breathing is not in place: caused by lack of oxygen.
The action is not relaxed: not in place, swimming too tight, not opening action.
There is no balance in the body: the legs and hips sink, and in the process of swimming, you must test your legs to make your legs and hips.
When the breathing is breathing, the head is not well controlled: Focus on the head and the head in the ventilation, press the head down into the water, just leave half of the eyes and half a mouth out of the water to change the air, if not for ventilation The problem of skill, that is the problem of physical strength. When the hand is holding the water, prepare to change the air. The head is the side conversion gas, not the head change. Once the head is out of the water, do not exhale, use the mouth to breathe in the mouth.
Water resistance: When swimming, the forearm should start to form a vertical position as far as possible in front of the head.
Freestyle long swim is not tired secret
First, the ratio of breathing, rowing, kicking, freestyle kicking is mainly to balance the body, followed by partial power. Freestyle kicks and balances the body, can reduce a lot of resistance. Long distance and freestyle, it is recommended to use breathing: The proportion of kicks, 1:1:4 (or 1:1:2).
Second, the position of the two-handed rower, freestyle stroker position is divided into: front, middle, back. Front rower: 1 o'clock position (secondary position is strong, easy to keep straight); middle rower: 3 o'clock position ( The secondary position is not strong, it is not easy to keep the line); the rear rower: 5 o'clock position (the sub-position is poor in direction, it is difficult to keep the line). Long-distance swimming freestyle, it is recommended to use the front rower position.
Third, the water-swiping route, freestyle stroke can be divided into: linear (J-shaped); curved (C-shaped, S-shaped). Long-distance swimming freestyle, it is recommended to use a curved shape (S-shaped).
Fourth, respiratory rate, long-distance swimming freestyle should not be used (breathing, rowing, kicking) 1:2:6 ratio, this ratio is easy to suffocate (hypoxia). Long-distance swimming freestyle, it is recommended to use a respiratory frequency set of actions ( 1 breath) / 1.5 ~ 2.0 seconds.
Freestyle action essentials
1, spooky glide
To master the timing of the two arms, the body must first maintain a good balance in the water. Keeping the momentum balance between the end of one stroke and the start of the other arm can help the athlete to get the 'driving' in the water. The ability to glide in the water without any traces, ghostly, effortlessly. The maintenance of momentum plus a good streamline is the best way to overcome resistance.
2, head, shoulder position, body rotation and streamlined
The position of the head is very important. The position of the head is higher, which makes it easier for the torso and legs to sink, resulting in an increase in the oncoming resistance. The lower head position raises the hip joint and the entire body and the horizontal plane make The gentle and meticulous water fills freely under and around the body. The shoulder pose also plays a large role in the streamlined shape. The shoulders are slightly raised to make the chest and abdomen flat, forming a smooth streamlined surface, allowing the water to pass smoothly. The slightly shoulders also increase the amplitude of the muscles around the shoulder joints, allowing the contracting muscles of the arms to be in a more favorable mechanical position, making the stroke more powerful.
3, kicking
The key to easy and efficient leg kicking is to relax the ankle. If you can feel the water flowing over the toes of your feet, it means that the ankles are relaxed, and the feet are softly alternately pumping water. At a fast speed, this operation becomes Powerful whip-like water, maintain body balance, and quickly slap in the body section. As long as the rhythm and balance are not affected, the way to kick the legs can be freely chosen. The technology of modern excellent swimmers is no longer as simple as in the past. And each has its own characteristics.
4, high elbow posture
The elbow position plays an important role in the underwater stroke stage. The elbow cannot be lower than the hand and shoulder when entering the water; the first half of the stroke cannot exceed the hand. Otherwise, the propulsion will be reduced and the hand and forearm will not be obtained. Water resistance reaction.
5, speed up the stroke
The arm must be accelerated when paddling, otherwise it will be futile and will hardly produce real propulsion. When one arm pushes the water backwards, the other hand enters the water at a relatively slow speed, and adjusts the hand shape to prepare for the next stroke. The speed of the arm entering the water is slightly slower so as not to damage the power generated by the other arm.
