Swimming breaststroke: technique and methods

Breaststroke swimming style first appeared in France, and in the exact translation of the word "brasse" means "to mix". Today it is a subspecies of the sport, which is included in the format of the Olympic Games.

The use of the swimming

The aqueous medium in the human is always influenced positively. Swimming helps to strengthen the body, making it stronger and sturdier. It is this form of exercise has on a person healing effect. The fact is that when it passes through the water resistance of the skin starts to be rinsed and cleaned with sweat and dirty fibers, thereby opening the pores. The waves have on the body massaging action, activating blood circulation.

Also, swimming has beneficial effects on the respiratory system. At each entrance man has to overcome the resistance of water. On the other hand, the pressure helps to exhale deeply. No wonder called swimming exercise for the lungs. As a result, the body produces resistance to various viruses and microbes that enter with air in the respiratory tract.

Because swimming requires a large internal energy consumption, it is ideal for weight loss. It proved that in an hour-reinforced swimmer training burns about a kilogram, and combined with the right diet it will achieve a slim figure in a few months. You can compensate energy costs due to high-calorie food, if desired. So, thanks to the swimming man unwittingly activates the metabolism.

Do not forget that this sport also helps to strengthen the blood vessels of the heart and the muscular system as to maintain equilibrium in the water a person is forced to throw all the forces and the accumulated energy. Another plus is the swimming ability of the central nervous system to normalize. If a person is too irritable and agitated, then stay in the pool is able to calm him down for a few minutes. Have swimming and the opposite effect when it invigorates the body and mind after a hard everyday life or enhanced physical activity.

What is brass

Modern types of swimming (breast stroke of them is the simplest and most common) is a specific set of exercises to overcome water hazards in a minimal amount of time. Exception is the technique "on the back" when a person can move, completely relaxing the whole body. Today, each of the types of navigation is included in the Olympic program.

As for the breaststroke, it is one of the slowest and light for training of navigation. It is used at long range, while diving during the transportation of the goods or the victim. In official tournaments are held often swim in relay races and one hundred meters.

Moving breaststroke, the swimmer makes serial symmetrical movement of the limbs. Hands should rake in synchronism with water repulsion legs.

How to start training

Before you get started, you need to prepare your "working" space and take all safety precautions, especially if it is an open body of water. It is recommended to train every day, if there are conditions for it.

Learning to swim breaststroke can be divided into two components: land and water. Before the beginning of each session it is important to do a little warm-up, which will take the strength of 5 minutes. It can come in and light jogging and sit-ups, and flapping his arms, and simple stretching exercises. In any case, before you enter the water, you need to stretch all joints and muscles warm, otherwise the probability of seizures.

Only after a good solid workout can start swimming breaststroke. Equipment of this style is not anything special, but some nuances yet available.

Equipment and methods of swimming breaststroke

After performing stretching exercises and muscle heating system can smoothly move into practice. For novice swimmers best breaststroke style, technique which allows you to feel the water, to see how well it go and how to overcome her resistance.

It is worth noting that the main nuance in education is balance. If it is achieved, it is possible to gradually start swimming breaststroke. Equipment of this style is markedly different from most others in that all movements must be performed symmetrically, otherwise the body will lose balance.

The conditional swim start position is sliding horizontally when the body is in the water. At this point, the hands should be fully extended forward and the palms are just beginning to unfold outwards, ready for the first stroke. It is important to brush under water no deeper than 15 centimeters. In this case, the head is slightly submerged and the swimmer must look only to themselves.

During the voyage it is necessary that the mouth and nose are above the water level, and the man could breathe. When the stroke arms are moving synchronously in opposite directions, and then gently lowered down. At this point, the hips are as close to the water surface. In parallel with the stroke slowly bend the legs at the knees and then strongly repel each other forward. It is important that the lower leg were relaxed, or possible convulsions.

During the stroke brush should move sideways along a helical path, and then back down. Throughout the process, navigation is required to maintain a certain body position that is parallel to the water surface. The stronger the stroke, the greater the swimmer takes your chin up and strongly pushed down.

Opinion should always be directed forward. Inhaling breaststroke in the art is only performed during the final stages of the stroke when the mouth and nose are at a maximum level above the water. It is important that breathing was uneven. After the brushes have gone down, you can proceed to the next stroke, outputting to the home position hands. All movements should be smooth and synchronous. The above technique breaststroke steps demonstrates how a novice swimmer should behave in water. However, movement in swimming - that's not the point. No less important and correct body position. Perfect body balance to achieve this style is not so simple.

Posture

When sailing breaststroke housing will move continuously relative to the vertical axis. If, during the strokes flowed round the body is not enough water, the speed drops significantly, as well as several times more energy is consumed. Therefore, if the housing situation is not parallel to the water surface, you will not be able to win a long distance.

sailing technique breaststroke with a display can demonstrate how to balance during the stroke and repulsion feet. To do this, and there are instructors. Naturally, with the first classes will not balance to achieve, but with experience it will come by itself. At first, on balancing the body all the energy will go away, so fatigue is not long to wait. During the execution of any movements breaststroke housing must be as horizontal as possible.

feet Movement

There are kinds of diving, where the main arms are, for example, a crawl. However breaststroke technique involves the simultaneous operation of all extremities.

Initially, the legs are stretched and relaxed. In this case, the pelvis should not be greatly lowered, and the back - caved. Legs bent smoothly in pelvic joints and knees symmetrically divorced in hand. At this time, the foot must slide on the surface of the water. Initially heels touch each other, but differ in the width of the pelvis at the moment when the legs are pulled back.

Too often, a start should not, as it increases the water flow resistance.

The movement of the hands

How to start swimming the breaststroke? strokes technique must first be perfected on land. To do this, there are a lot of exercise, but the best of them are uniform synchronous Mahi hands, when only the shoulder joints work.

The role of the stroke in the style of a large swimming. And let progress on the water for the most part achieved through the legs of repulsion, but it is the hand give the pace and make it possible to input in a timely manner.

The starting position - arms extended in the face, and the hands are turned palms down. Thus forefingers must be in contact with each other. Each stroke begins with the simultaneous cultivation of hands and turn the palms outwards. It is important that the fingers at this moment are closed tightly with each other, otherwise the balance may be lost.

movement of the head

Swimming breaststroke, a technique which depends on the correct position of every part of the body, it requires full concentration and balance. That is why in this style it is important to move your head in a timely manner. Opinion should always be directed ahead.

When swimming breaststroke head should be above water. Her movements are only along one axis (forward and backward). In no case do not need to move it vertically (up and down). Such manipulations result in an increase in resistance and a decrease in speed.

Head during the stroke should be a little push forward, not touching the water with his lips. Allowed to tilt it slightly, but not to the side.

Proper breathing

In breaststroke arms always move in sync with legs. During the stroke head slightly raised and pushed forward. This is the perfect time for inspiration, as the mouth and nose are above the water surface. Exhalation is performed at the final stage of the stroke.

For beginners, it is important to know that the speed of movement depends on many components. These include, and proper breathing. If you tap and mouth and nose, then swim to the far distance does not seem an impossible task.

In the rules of professional sport is a little different, since it is only important results. On the official competition breaststroke swimming method involves rapid passage distance, so the time for breath is given to a minimum. Professional swimmers do breathe every few strokes, but it needs to have strong lungs.

How can I jump

The breaststroke focuses on even such nuances as immersion in water. Correct jump sets the pace of further movement of the swimmer and gives confidence. It should immediately warn that the reservoirs unequipped training technique immersion in water is better not to carry out, as there is a danger of injury.

swimming breaststroke in professional sports requires special skills to perform jumps. The legs should be slightly bent and be separated by a short distance. Hands should be lowered down. Jump starts repulsion feet from the surface and the simultaneous raising hands ahead. When immersed foot body and the brush must be on the same axis.

turns in breaststroke

If you carry a swim in the pool, you can not think about the body regrouping, moving constantly right. However, before training in the pool should be familiar with the technique of turns at a side. It is based on the sliding legs after repulsion from the wall. It is important at this time to take a deep breath, which would be enough to overcome a great distance.

If there is no opportunity to engage with your instructor, you can see the video that is breaststroke (swimming). Photos will also help in the study of art turns.

Personal rearrangement - is to keep the starting speed. In professional sport must turn commemorates both touch the pool edge with his hands.

Gymnastics for swimmers

Before diving into the water it is important to make a good workout with elements of stretching.

The most popular gym exercises for swimmers:

1. Leaning on the heel, gently straighten and bend the foot.

2. Slowly squat with simultaneous rotation of the knee.

3. Lean your feet to a bench and carry on straight legs springing forward bends.

4. Squat on the whole foot with the breeding of the knees to the side.

5. In the supine position to plant his feet, holding his hands behind his head.

To warm the hands and body, you can use the standard swings and side bends.

This is the minimum set of exercises to be performed before the swimmer dives into the water to avoid unnecessary injuries.