The breast stroke is one of the main styles of professional sports swimming in which the person lies on a breast, and extremities carries out proportional movements in the plane of a parallel water surface. Let's understand as also this occupation is correct to float a breast stroke as will be reflected in a figure and health.
As it is correct to float a breast stroke
The main difference from all other types is that hands are not taken out on a water surface. It is the slowest way of swimming, however, possessing certain pluses over other styles. For the correct execution it is necessary to know how it is correct to float a breast stroke. Similar knowledge will allow to avoid typical mistakes and quicker to master rather difficult technique of sports swimming.
Physical activity - guarantee of good health and a slim figure. The main thing here is to choose work to liking. The cycling, a step aerobics, yoga, the Scandinavian fitness, skating not only diversify your leisure, but also will help to remain healthy and vigorous.
Position of a body when swimming
The correct technology of swimming by a breast stroke does not differ in anything special, for fast development a short period of time and great desire suffices. On a preparatory phase the body is completely extended, and it has to assist in the subsequent to the movement of hands and legs.
During preparation of legs for a push, the head rises to a water surface for commission of a breath. It is correct to do it by a mouth, and to exhale at the same time a nose and a mouth. The head has to repeat absolutely the movements of a backbone, and thus facilitate swimming process. In the conclusion the body becomes straight again, and the person plunges into water.
Whether you know? The breast stroke is the oldest style. Drawings in which this type of swimming is represented are found on walls of caves of the Stone Age.
Movement of hands
Any movements by hands make only under water. They can be divided into 3 phases:
- Preparatory – equal hands remove together with a humeral belt forward, at the same time brushes adjoin to each other and are smoothly developed by palms down. They have to be at the water surface.
- The worker – grebk hands. The style of swimming a breast stroke at this stage is also divided into several stages:
- Preliminary – hands carry out advance and to the parties, developing palms outside so that water made a start back. The movement has to be stopped at the level of shoulders. The upper extremities bend in elbows which develop in the parties, so that the corner between the water surface and brushes made 45 °.
- Main – pushing away. Brushes accelerate advance on an arc-shaped trajectory, creating a support on water. At this time the plane a brush forearm is inclined to a water surface at an angle 60 °. Palms continue sliding towards to each other and develop, elbows in the same way have to move. It is the most powerful part of a motion cycle.
- Final – data of hands around a breast. Palms direct inside-forward-up and bring closer to a chin, elbows have before a breast. At this particular time take a breath.
- The last – hands send to initial situation.
Important! The main goal during swimming by this style – to create the greatest driving moment by means of a grebk inside and the smallest resistance of water during return.
The cycle begins with small speed, and then gradually increases, the highest point during the grebk inside, and then upon transition to a return phase decreases again.
How to move legs
Legs in this style the visible difference from other types of swimming has movements. In a breast stroke smooth movements and rather vigorous pushes from water are expressed. For reduction of resistance with water during a grebk hands of a leg tighten to themselves, at the same time a foot part most widely, and carry out a push of two stupnyama further. The motion cycle of legs is divided into different phases too:
- Preparatory – pulling up. It begins with bending of completely relaxed extremities in knees and small bending in coxofemoral joints. Knees have to move down and aside, and feet to a water surface on basin width.
- Labor movement. The blow is carried out by all legs, at the same time unbending them before full straightening. Feet have to make the movement by arches back-outside, and then back-inside. The termination has to be such that feet appeared on 25 cm under a water surface. At this time the back has to be the most direct.
- Finishing – sliding. On completion of blow there is a relaxation. The body emerges to a water surface and thus good streamline situation remains. Technology of swimming by a breast stroke assumes identical speed, otherwise mistakes will lead to reduction of time of sliding.
The correct breath when swimming on a breast
It is necessary to inhale oxygen without fail a mouth and to do it as fast as possible, and to exhale at the same time through a nose and a mouth, it is necessary to do it during all movement under water up to a new breath.
Professional swimmers for increase in speed do not carry out a vynyrivaniye on each cycle. It is allowed thanks to the developed lungs. To the beginning swimmers to study a breast stroke as technology of sports swimming will help specially developed for this exercise.
Whether you know? By rules FINA the head has to be crossed with a water surface at each fungal cycle. An exception only start and turn near a side.
Performance of turns
Most often in technology of swimming by a breast stroke use turn the pendulum. Let's consider in what difference of its execution from others:
- The swimmer, reaching a side, makes contact with a hand in an opposite shoulder.
- Raises the head over water and takes a breath.
- At once the head leaves under water with a turn on the left. The provision of full grouping is accepted, and the free hand carries out a fungus under water on an arch. Thus, helping a body to be developed with the necessary direction.
- Foot lean against a wall of the pool, hands are extended forward, there is a push legs.
Exercises for beginners
Not to make commission mistakes recommend different preparatory exercises which need to be done both on the land, and on water. With their help it is possible to strengthen significantly a muscular corset, to understand all technical moments and to fix all movements in memory. Let's consider how to master technology of swimming by a breast stroke for beginners for the minimum period:
- Make ""sliding"" only on a water surface. Hands extend forward, raise the head for a breath and for some time hold the breath, at the same time continue to float by means of legs which make jog movements.
- Do immersions under water with breath retardation. During a sharp vyprygivaniye it is necessary to manage to make an exhalation and a breath with the subsequent repeated immersion. It is recommended to make 10 repetitions without pauses.
- You carry out immersions with a long exhalation under water. It is necessary to make not less than 10 times.
Technology of swimming by a breast stroke: professional advice
Training of the technology of swimming by a breast stroke ideal option for the beginning swimmers, on its basis it is possible to learn all other styles of sports swimming without problems. Quicker to master it it is necessary to adhere to the following professional advice:
- Movements by hands need to be begun with small speed, and then, gradually increasing it, all movements come to an end during sliding on water.
- The breath and exhalation need to be made during one concept of the head. The breath is taken as fast as possible, and exhaled a little more slowly. It is impossible to hold the breath at all.
- For increase in speed of the movement it is possible not to come up at each grebk, despite rules of the equipment.
- Swimming lessons have to begin a breast stroke with the good warm-up allowing to warm muscles always.
- On average the training has to take not less than 40 minutes, gradually time needs to be finished till one and a half o'clock. The number of trainings has to be not less than three times a week.
Important! Body weight decreases in water by 10 times. This sport has practically no contraindications and suits even to people who have no sports past.
Apparently from all above use of the technology of swimming by a breast stroke has many pluses, briefly it can be described positive changes in appearance, the organism will become stronger and is more hardy. All this suggests an idea, but whether not to go to the pool to receive a body of the dream.