1. How do you push your back in freestyle
The muscles on the back of the body exert force. First, the muscles on the back of the body are simply divided into the back waist, buttocks, the back of the thighs, and the heart of the soles of the feet. The muscles behind the back waist and thighs exert power, which is the key to keeping the body streamlined.
First, find the feeling of lifting the back waist: when the left hand pushes the water backward, the right back waist lifts, and when the right hand pushes the water backward, the left back waist lifts. There seems to be a rubber band between the hand and the back waist (opposite side). It feels as if the hand is hooking the back waist of the opposite side during the stroke, and the back waist is also hooking the hand of the opposite side. This repeated practice can unify the rhythm of the lifting process of the back waist and the stroke process of the opposite hand. In the same way, we can find the rhythm relationship between the rower and the lift of the opposite thigh. In the same way, we can find the rhythm relationship between the sailor and the opposite hip lift.
2. Benefits of learning freestyle
2.1. Burn fat and keep body shape
Water sports have higher requirements on the coordination of the body. It requires more muscles and joints to coordinate the body. More muscles participate in it. In addition, the resistance of water is another important factor in converting energy into kinetic energy.
2.2. Joints are not easy to be damaged
Because there is no rapid start or braking action in the water environment, joint structures, ligaments, muscles and so on are not easy to be damaged, and they can also strengthen some deep muscles. Swimming can also be a very good rehabilitation exercise. The buoyancy of water can help reduce the load of swimmers’ joints on their own weight, help fully stretch and flex, and reduce the squeezing effect of body weight on joints.
2.3 improvement of cardiovascular function
During swimming, the horizontal posture is generally adopted, and the venous blood flows to the heart more easily, so the venous reflux increases. In addition, as mentioned above, breathing in the water environment will deepen, which also means that the suction effect on venous reflux will be increased; The movements in the water are mostly single repetitive movements, and the muscle activities are more rhythmic, squeezing the veins. Secondly, water has a massage effect on the skin and small blood vessels, so the water environment is conducive to venous reflux and can effectively improve the cardiovascular function.
3. Learn the skills of Freestyle
3.1. Lengthen the action
Imagine a straight line from your head to the opposite pool wall. Along this axis, you rotate your body and extend your arm as far forward as possible with each stroke. When you parade, keep your lower back and abdominal muscles taut. This will ensure that the propulsion comes from your arms and legs, and your abdomen will not sag like an old man.
3.2. Grab water with your arms
The power of swimming comes from your stroke. Grasp the water with your whole forearm and hand. Your forearm and upper arm form a right angle. Keep the rower wide and the contact surface with the water flat, and the movement stable and smooth. The more efficient you are, the more power you will get.
3.3. The swivel may be larger
The movement on one side should start with the stroke arm that reaches into the water from the front. Take the right hand as an example. When the right hand enters the water, the body rotates, and the right shoulder is almost facing the bottom of the pool. While the left side of the body is lifted, and the left side has completed the stroke and is ready to return to the water. Laughlin said that when one side of your body is high, the energy of your body is aroused. Turning a little larger can provide more power.
Swimming taboo
1. Avoid swimming before and after meals: swimming on an empty stomach will affect appetite and digestive function, and will also cause dizziness, fatigue and other accidents during swimming; Swimming on a full stomach will also affect the digestive function, and will also produce stomach cramps, even vomiting and abdominal pain.
2. Avoid swimming after strenuous exercise: swimming immediately after strenuous exercise will increase the burden on the heart; The sharp drop of body temperature will weaken the resistance and cause colds, pharyngitis, etc.
3. Avoid swimming during menstruation: when swimming during menstruation, germs can easily enter the uterus, fallopian tubes and other places, causing infection, resulting in irregular menstruation, excessive menstruation and prolonged menstruation.
4. Avoid swimming in unfamiliar waters: when swimming in natural waters, do not jump into the water. It is not suitable to swim around the water area or under the water in case of accidents.
Precautions for beginners of swimming
1. Before learning to swim, you need to know your own situation. If you have heart disease or skin disease, you’d better not swim.
2. When you first learn swimming, you’d better ask professional personnel to teach you, so as to avoid mistakes and accidents in the water and regret it.
3. Remember, don’t be impatient when learning to swim. You need to practice on the shore first, and then in the shallow water. Remember that each practice should not be too long, so as to avoid excessive energy consumption and collapse.
4. Try not to joke with others in the water, nor do indecent actions in the water, so as not to affect other people.
5. Don’t swim with cotton or cloth covering your ears or nose, because it is easy to suffocate.
6. If you suddenly have leg cramps in the water, don’t panic. Call for help immediately and ask for help from people around you.
Leave a Reply