The person is born without ability to float, to our big regret. But still in the ancient time people were forced to learn to float as their survival depended on it. And, of course, natatorial animals were an example for imitation. Many, probably, heard about such style of swimming as a dolphin, or butterfly stroke. This article is also intended for persons interested to float in such a way.
What the style of swimming and as it arose is
Style of swimming butterfly stroke (with English — a butterfly), or a dolphin, even according to professional swimmers — the most difficult and energy-intensive, but one of especially fast and spectacular.
When float thus, the body is located on water a stomach down. Both hands do a wide fungus, the upper body over water thereby rises (from here and the name — a butterfly). And the lower part makes the movements reminding style of swimming of a dolphin that is wavy.
This style appeared in an arsenal of swimmers rather recently — in the thirties last century.
Whether you know? In the beginning at swimmers divided only three styles of swimming: a crawl, a breast stroke and a crawl on a back. And the butterfly stroke is the modernized breast stroke. The upper extremities began to lift over water that gave the chance to increase speed, and the movements of legs altered, and they became closer to natural.
What muscles work
Swimmers not accidentally call butterfly stroke the most difficult, at its performance muscles on hands, legs, a stomach and a back are involved, that is practically all body works.
Let's list in more detail what muscles participate in work:
- dvukhglavy and three-headed muscles of shoulders;
- pectoral muscles;
- the broadest muscle of a back;
- belly muscles;
- chetyrekhglavy muscle of a hip;
- gastrocnemius muscles.
Learn also as it is correct to float a crawl and a breast stroke.
Correct technology of swimming
To achieve success in this type of swimming, it is necessary to know very well the correct technology of performance and to strictly adhere to it. High speed cannot be received, having only good physical training, it is also important how you move and you breathe.
The most difficult moment for beginners is return of all body, and especially hands, in initial situation, considering a necessary rhythm.
Position of a body
All movements of a body have wavy character that is when your shoulders go down, hips — up, and the basin crosses the line of water. At the next stage all on the contrary — shoulders upward, and hips down. On start the athlete jumps in water and freely moves forward under a water smooth surface.
Thus at sports competitions it is possible to float up to 15 meters, after that the athlete has to come up on a surface.
This stage is very important for athletes as they float rather long distance, applying at the same time the minimum expenses because water resistance is insignificant.
Before a turn the swimmer needs to touch two hands of a board of the pool. Further it carries out a turn. For this purpose in the beginning tears off one hand from a board and develops it, legs also reach meanwhile a side.
Leaning them against a side, the swimmer develops a trunk, tearing off at the same time other hand. It leaves more deeply under water, but at the same time his thorax has to be parallel to a bottom to the maximum. After that the push is made, and the swimmer by inertia floats some distance under water.
It is usually allowed to float the same 15 meters, as at start.
Legs
The lower extremities when performing this way need to be held together and to make the movements repeating a wave. At the same time it is necessary to begin from a waist and to finish in gastrocnemius muscles.
The movement of legs at such swimming — continuation of movements of a trunk, and its purpose is a raising of top of a body over water. Using two blows by legs (strong — up, weak — down), the athlete raises the head and shoulders over water.
Also it will be interesting to you to learn, than swimming is useful, than swimming for children as will learn to swim in the pool is useful how to choose shovels for swimming.
Further two more blows by legs (strong are made — down, and weak — upward), and there is a back raising. All these movements have to pass smoothly from one to another because the body of the swimmer does a wave.
Work of legs is similar to other style of swimming under the name crawl. The movement from knees is very similar, legs play a role of a switch to which do blows.
The movement of shins is also similar: they go not from knees, and from all body. But there is also an essential difference: legs at butterfly stroke work at the same time as a unit, and at a crawl — separately.
Important! Muscles of legs perform not only one motive function. They are also responsible for coordination and allow the person to set a rhythm of the gestures.
Hands
Hands move on three phases: to, from and return.
- Phase to: hands plunge under water palms into the parties and slightly down approximately on the level of shoulders, and then get divorced in the parties in the form of Latin letter Y.
- Phase from: hands describe a semicircle, and elbows are located above, than brushes, and brushes we direct under ourselves from top to bottom and a little bit. After about a thirds of a hip are not too busy, the following phase begins. Speed of the upper extremities in proportion increases, beginning from start of the movement and finishing on the finish on the maximum size. This acceleration allows to raise an upper body over a surface.
- Return phase: begins when hands still are under water. Sharply we take out them forward, working a triceps in the maximum load and then again we immerse in water. Thus we come back by the beginning of a cycle.
Important! Try not to lower the hands more deeply ahead of time, otherwise unnecessary water resistance is created, and it will be heavier to you to row.
Breath
On a breath the swimmer has some time therefore it is important to coordinate it with hands here. In a stage of a raising of hands the neck strains owing to what the head appears over the line of water. Right now there is also a moment for a breath. At the same time it is better to send eyes to the area of the lower sector of a side that balancing of a body was better.
Then hands begin to go forward, and the head is again hung under water. The exhalation is made just before each breath, and do it both by a mouth, and a nose to prevent flowing of water in nasal passes.
Usually inhale and exhale for one full cycle of work of hands, but some experienced swimmers inhale every other time to reduce load of muscles of a neck and to exclude appearance of a hyperventilation.
Auxiliary exercises
To master this equipment absolutely not easy, and to improve the results, it is necessary to carry out special auxiliary exercises which develop mobility and prepare muscles for loading.
On the land
For a start it is necessary to understand that rather big physical training is necessary for such style of swimming. For the beginner in sport for a start it is necessary to increase a muscular corset in gym, developing all body in a complex.
But already from the very beginning it is necessary to pay more attention to those groups of muscles which are most involved in butterfly stroke, namely: muscles on shoulders, a back, tricepses and muscles standing.
Let's list the main exercises which can be carried out for each of these groups of muscles:
- muscles of a humeral belt: costing a press, a bar raising to a chin, moves dumbbells standing also in an inclination;
- back muscles: pullings up, draft of a bar in an inclination, draft of the horizontal and vertical block, draft of a dumbbell one hand;
- tricepses: a press narrow hold, the French press, extensions of hands on the block;
- muscles of legs: squats, a press legs, extension and bending of legs on the exercise machine.
We do not forget as well about cardiotrainings which help to develop breath. It can be usual run, driving the bicycle, aerobics or something else, choose that to you to liking.
However a strong sports body — that is not all. An important role is played by ability of the person to coordination of movements and mobility of joints. For improvement of the motive abilities it is possible to imitate the movements which are carried out at butterfly stroke, being on the land.
Similar exercises will be suitable not only for a coordination training and and as warm-up before immersion.
- Exercise for legs: an initial position — standing, we extend hands for the head up. We carry out vigorous rocking by a basin back and forth.
- Exercise for hands: we stand in a semi-inclination, having slightly bent knees and we carry out the same movements by hands, as when performing butterfly stroke in water.
- Exercise for coordination of the movement of hands and breath: initial situation — again a semi-inclination, we carry out breaths exhalations and the movements of hands in style butterfly stroke.
- Exercise for coordination of movements of hands and legs: we imitate the movements of hands and legs in the course of swimming, only instead of two legs one works, the second acts as a support on a floor.
Important! It is possible to imitate swimming by butterfly stroke also lying on a bench. It is a great option for beginners who only study technology of performance.
In water
That in perfection to master technology of swimming by butterfly stroke, it is necessary, except a training, directly of the swimming to carry out special exercises which set certain skills.
- Blows by feet from different provisions. Train blows from situation on a stomach, on a back and on one side, it will allow to develop different muscles of legs that will influence further your speed of swimming. These exercises can be carried out by means of a board and flippers.
- Vertical blows. This exercise will teach you to hold a rhythm. For its performance in the deep pool arrange a body vertically and hold the situation, without allowing a body to move. Further carry out blows back and forth at the same time both legs.
- Four blows and one pulling up. This exercise represents a little modified equipment at which for one movement by hands you do four blows by legs. At a grebka the breath is taken. After its regular performance you learn to hold the necessary rhythm of breath.
- One-armed flight. For exercise performance one of hands needs to be extended forward, and the second hand makes grebk. The breath is made on side of an active hand. As for legs, it is necessary to do by them two blows for one fungus to such scheme: the first — the hand plunges into water, the second — leaves it. There is also other variation of this exercise. In this case the passive hand remains pressed to a body. This exercise fixes among themselves end of a grebk and a phase of return.
- Rub a grebka one hand, then three grebk of the second and three more grebk already both. Thanks to this exercise the co-ordination of movements of hands at commission of fungi increases by them.
- Swimming in flippers. Flippers facilitate all movements in water therefore it is an excellent training for fixing of abilities. Put on flippers and swim ordinary butterfly stroke. Do not forget that hands need to be immersed in water before a humeral belt.
- Underwater return. When you reach the middle of an underwater part of a grebk, raise a chin and inhale. Hands detain at the end of an underwater phase, make a breath and return of hands under water, in parallel making blow by feet. Thus, when performing this exercise your hands are always located under water. Regularly carrying out it, you learn necessary technology of breath and order the movements.
- Four-clock flight. Make a start from a pool board, carry out four grebk and further float in free style. When you carry out grebk, you do not breathe. It is necessary to row most for a long time and to make all efforts. When the phase of a grebk comes to an end, hands have to reach the lower part of a stomach almost. This type of exercise allows to increase efficiency of fungi and fixes performance of a final part of a phase of a grebk under water.
Whether you know? The butterfly stroke allows to reach rather high speed, only the professional krolist will be able to overtake the batterflyaist. Besides, the style butterfly stroke belongs to the most energy-intensive way of swimming. For an hour the swimmer weighing 80 kg burns about 700 calories, and for the same time of usual run of people will spend for 200 calories less, that is 500.
Main mistakes
The style butterfly stroke is very difficult for development, and to float with the correct equipment, time and a large number of trainings is required. Besides, in process of development of the equipment you will have a set of mistakes.
But we hurry to please you with the fact that else before their emergence you have an opportunity to get acquainted with them and further to avoid them.
Let's list the most widespread:
- Bad work of a basin or its absence. Can seem to the beginner that the main work is performed by hands and legs, however basin muscles also play a large role, the movement a wave which turns then into blow with the lower extremities begins with these muscles and therefore about work of a trunk (and especially the basin) cannot be forgotten.
- Incorrect work of legs. There are several oversights. The first of them — when the swimmer holds legs directly at the line of water and because of it the most part of forces just vanishes in vain. As a result the swimmer strongly loses in speed. The second is not synchronous work of legs, and the last, the third — blow by legs not due to work of a hip, and due to bending of knees. The last mistake strongly reduces speed and, besides, can become the reason of traumatizing a knee.
- The wrong position of the upper extremities when they enter water. It is very important to put correctly hands during fungi, on technology of performance they have to be strict on width of shoulders. If statement is narrower, then shoulders strongly leave under water that does not allow to make correctly capture and if statement is wide, then resistance of a water stream will increase, speed will decrease, and the person will quicker be tired.
- Low speed of hands. If to row at slow speed, then not only the movement will slow down, but also additional tension in shoulder joints will turn out.
- Short fungus. In case of early transition to a return phase the body will excessively be bent, and force of a grebk (as well as speed) will be lost.
- Wrong technology of breath. If it is correct not to coordinate technology of breath, then a neck it will be constant in tension that will break the general rhythm of the movement.
These are the key moments of such style of swimming as butterfly stroke, or a dolphin. Observing these recommendations and constantly training, at you everything will turn out, and you will be able soon to brag of the ability to float in such unusual and difficult style.