In the entire freestyle routine, the leg movement in addition to propulsion, but also to balance the role of keeping the body stable and coordinating the arms to do a powerful stroke. The two legs should be naturally together, the feet should be slightly rotated, the ankle joint should be relaxed, the hip joint should be the axis, the thigh should drive the calf and the sole of the foot, the two legs should be whipped alternately, the maximum amplitude of the toes up and down is about 30~40 cm, the maximum knee joint flexion is about 160゜. The average person's experience is: first of all, the knee is properly bent, the degree of grasp should be accurate, bending too much, the calf will not have strength, the resistance of the water is large, the water can not see the splash; If it is too straight, the muscles will continue to tense, tired themselves not to say, the splash is very big, but there is no speed.
Entry into the water: After the completion of the air arm movement, the hand is naturally relaxed into the water under control. The entry point of the hand is generally between the longitudinal axis of the body and the front and back lines of the shoulder joint. When entering the water, the fingers are naturally straight and together, the arm is rotated to raise the elbow joint to the highest point, and the palm is tilted outward and downward, so that the fingers first touch the water, then the lower arm, and finally the upper arm is naturally inserted into the water.
Holding water: After the arm enters the water, in the process of actively inserting it down, the palm turns from the oblique outside to the lower side and begins to bend the wrist and elbow, and the elbow is higher than the hand, so that it can quickly transition to a better stroke position. At the end of the water holding, the palm is close to the water, the elbow joint is bent to about 150゜, and the whole arm is like holding a big round ball to prepare for the stroke.
Stroke: Stroke is the main stage to maximize the role of propulsion, and its action process can be divided into two parts: pulling water and pushing water. Immediately after the water holding stage enters the water pulling, keep the elbow raised and turn the big arm inward. At the same time, continue to bend the elbow, so that the action of the hand quickly catch up with the speed of the body, so that the water movement can create a reasonable action direction call route, at the same time, also make the main muscle groups in good working conditions to enter the water pushing action, pull the water to the vertical plane of the shoulder, that is, enter the water pushing part, then the elbow flexion is about 100゜. With your upper arm in a pronated position, push your lower arm back hard. At the same time, move the shoulders back to lengthen the effective stroke. Pushing the water backward has an acceleration process from bending the arms to extending the arms, and the palm accelerates from the inside up and from the bottom up the action line to the thigh. Throughout the stroke, the path of the hand starts in front of the shoulder, continues under the abdomen, and finally reaches the thigh, in an S-shape.
Out of the water: At the end of the stroke, turn the palm to the thigh, and the little finger is up when the water comes out, the arm is relaxed, and the elbow is slightly bent. Driven by the upper arm, lift the forearm and hand out of the water with the elbow, turning the palm back up. The movement of the water must be rapid and continuous, and it should be gentle and relaxed.
Lift arm in the air: immediately out of the water without stopping into the air lift arm, lift arm, elbow higher than hand.
Two arms coordination: There are three types of cross positions of two arms strokes in freestyle stroke: front cross, middle cross and back cross. Forward cross means that when one arm enters the water, the other arm is swung forward to the front of the shoulder and the plane is about 30゜. The front cross is good for beginners to master the freestyle movement and breathing. Middle cross is when one arm enters the water while the other arm is in the inward stroke at 90゜. Back cross means that when one arm enters the water, the other arm strokes under the abdomen, and the hand is about 150゜.
In freestyle, one breath is usually taken in the process of one stroke of each arm, for example, breathing in to the right side: after the right hand enters the water, the mouth and nose begin to slowly exhale. Stroke your right arm under your shoulder and begin to turn your head to the right and increase your exhalation. When the right arm is about to finish pushing, exhale vigorously. When the right arm comes out of the water, open the mouth and inhale until the first half of the arm is in the air, and start to turn the head to restore. Then, until the arm reaches the end of the water, there is a brief breathing process, and the face turns forward and down. When the head is stable, the right arm enters the water and begins the next slow exhalation process.
Freestyle breathing and arm, leg coordination, beginners generally adopt 6:2:1 method, that is, breathe once, arm stroke twice, leg play 6 times, this coordination method is easy to maintain balance and coordination to master freestyle technology.
Practice properly, not too much