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Freestyle-how should your arm work

Views: 6     Author: Site Editor     Publish Time: 2020-01-02      Origin: Site

Freestyle-how should your arm work

Some new swimmers ask, why does my arm feel sore and weak after swimming for dozens of meters during freestyle swimming?


In fact, it is because the power point is wrong. The first thing to tell you here is that the freestyle swimming arm is really not relying on the strength of your hand, otherwise, if you swim 1000 meters, it will not exhaust you? You think, if the weight of the whole body is driven by hands and arms, it will definitely put too much pressure on the arms and the soreness is natural.


Freestyle hand skills are mainly


1. Be gentle when entering the water: like touching something in front of you, something easy to break.

2. Hold the water to the water: the palm of the hand must be backward (this is the key. Do not palm down), because if you want to move forward, you must paddle backwards, not press the water downwards. Many beginners are prone to make mistakes. Correct hand posture, as shown below.

swim gears

3. Push the water to push the bottom: that is, the position near the thigh, there is also a requirement for acceleration to push the water.

4. Move the elbow to raise the elbow: This is difficult to practice, you can pretend to touch the ear with your hand, or a similar saluting action. If you don’t understand, it means that the girl will pull the zipper on the side of the dress and then go to the ear. The action is almost right Already. As shown below


When holding water, keep your fingers close together. Let's take a look at the picture above and take a preliminary look at the essentials and key points of the action.


It can be seen that the stroke is mainly driven by the shoulder movement, the back muscles drive the shoulders to rotate, and the shoulders drive the arms and wrists. The contraction of the hand and arm muscles is mainly to fix the hand and arm shapes that are facing the water (high elbow flexion wrists). ), Is not used to generate the main driving force. The water pushing phase is mainly the instantaneous exertion of the triceps and wrist.



Many beginners feel that their arms are prone to fatigue when swimming freestyle. The reason is that the arm movements are not standardized. You must understand that swimming is a whole-body exercise. The power to move the whole body forward is unreliable. The arms of freestyle are pulled by the strength of the back. Like the two paddles, the arms are only responsible for contacting the water. The latissimus dorsi is the engine and the real source of power. So good freestyle athletes have more developed back muscles.



Here you are required to slowly understand the action of the back strength driving the arm to paddle. Another is to practice more. In short, holding the water to paddle and push the water does not exert much pressure on the arm muscles. It is still a matter of technical action. Freestyle is not a hand movement or an arm movement. Please pay special attention to it. It is a movement of the back muscles and adds strength to the waist and abdomen. Shoulder must be turned, so as to mobilize the strength of the whole body to go forward.


Another key point is the problem of the stroke route. Generally speaking, nothing more than C-shape, S-shape and straight shape. It is recommended to use C-shaped strokes at the beginning stage. On one hand, the stroke path can be enlarged, and on the other hand, it is easier to rotate the shoulder. At the same time, paddling is fast and slow. When your hand just enters the water, you can gently paddle and hold the water. Do not use brute force, the effect is very good. When the arm is drawn near the ribs of the chest, turn the wrist to paddle in the direction of the thighs, and at the same time cooperate with the hips, shoulders, and latissimus dorsi muscles to quickly pull the arms and push the water backwards to generate strong power. This way of paddling can also help you better do body rolls, which is the most efficient freestyle stroke.

swim skill


As long as you master the principle of turning your shoulders slowly and then quickly, it will protect your shoulders and improve the effect of holding water. At the beginning of the exercise, you need to fully turn your shoulders on the water and easily move your arms. After entering the water, you can hold the water slowly without downward force. With very little force you will also have a constant motivation to move forward without hurting your shoulders. When the arm is straight under water, the shoulders are also fully extended and the rowing line is lengthened. This is twice the effort. When the arm is perpendicular to the body and pushes water backwards, it can be slightly faster than holding the water.


freestyle swimming

In addition, after a complete stroke, the body will advance a certain distance. Find a good rhythm and perform the next stroke in a timely manner. Do not let the body excessively glide. In that case, it is equivalent to causing a pause. It is equivalent to driving the accelerator and the brakes when driving, which will not only drive uncomfortably, but also damage the engine. Keep your body moving forward so that you can relax when paddling.


Next, let's practice it!