Views:3 Author:Site Editor Publish Time: 2020-07-10 Origin:Site
Newcomers often ask why in the freestyle, after swimming for tens of meters, my arm is sore and weak?
In fact, it was because the force was wrong. The first thing I want to tell you here is that the stroke of freestyle is really not based on hand strength. Otherwise, if you swim 1000 meters, will you not be exhausted? You think, if the whole weight of the body is driven only by the hands and arms, it will definitely put too much pressure on the arms, and the pain will be natural.
The main skills of freestyle hands are
1. Light into the water: like touching something in front of you, something that is easily broken.
2. Holding water should be aimed at the water: it means that the palm of your hand should be backwards (this is the key. Do not palm down), because if you want to move forward, you must stroke the water backwards, not press the water downwards. Many beginners are prone to make mistakes. The correct hand posture, as shown below
3. Push the water to push the bottom: the location near the thigh, there is also a requirement to accelerate the water.
4. Move the arm to raise the elbow: This is not easy to practice, you can pretend to touch the ear with your hand, or a gesture similar to salute. If you don’t understand it, it means that the girl pulls the zipper on the side of the dress and then goes to the ear. The action is almost right. Too. As shown below
Then when holding the water, the fingers should be close together. Let's take a look at the above picture together and take a preliminary look at the essentials and key points of the action.
It can be seen that the paddling mainly depends on the shoulder movement, the back muscles drive the shoulders, and the shoulders drive the arms and wrists. The contraction of the hand and arm muscles is mainly due to the fixed hand and arm types (high elbow curved wrist) ), is not used to generate the main forward momentum. The push stage is mainly the instantaneous exertion of the triceps and wrists.
Many beginners feel that their arms are easily fatigued when swimming freestyle. The reason is that the arm strokes are not standardized. You have to understand that swimming is a whole-body movement, which mostly drives the small muscles by the large muscles, only by the arms. It is unreliable for the force to push the whole body forward. The arms of freestyle are pulled by the strength of the back. The arms are like two oars. They are only responsible for contact with water. The latissimus dorsi is the engine and the real source of power. So the back muscles of good freestyle swimmers are relatively developed.
Here you are required to slowly realize the action of the back strength driving the arm stroke, and the other is to practice more. In short, holding the water and pushing the water does not put too much pressure on the arm muscles. It is still a matter of technical action. Freestyle is not a hand movement, nor an arm movement. Please pay special attention to the movement of the muscles of the back, plus the strength of the waist and abdomen. The shoulders must be turned, so that the strength of the whole body can be mobilized to move forward.
Another key point is the route of water draw. Generally speaking, nothing more than C-shaped, S-shaped, straight line. In the beginner stage, it is recommended to use C-shaped paddling, which can increase the stroke path, and it is easier to rotate the shoulders. At the same time, paddling is fast and slow. When the hand first enters the water, you can stroke the water gently to hold the water, do not use brute force, the effect is also very good. When the arm is drawn near the chest ribs, turn the wrist to the direction of the thigh and draw water. At the same time, with the hip rotation and shoulder rotation, the latissimus dorsi muscle exerts force, quickly pulling the arm to push the water back, generating strong power. This type of stroke can also help you do a better body roll, so that is the most efficient freestyle stroke.
As long as you master the principle of turning shoulders slowly and then fully, it not only protects your shoulders but also improves the water holding effect. At the beginning of the practice, you should turn your shoulders and move your arms easily. After entering the water, you should hold the water slowly without force. The advantage of this is that the bubbles on the hand are thrown away, and the effect of holding the water is good. 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 shoulder is fully extended, and the length of the arm stroke is longer. This is more effective. When the arm is perpendicular to the body and the water is pushed backward, it can be slightly faster than holding the water.
In addition, after a complete stroke, the body will advance a certain distance, find a good rhythm, and carry out the next stroke in time. Do not let the body glide excessively. In that case, it is equivalent to causing a pause. It is equivalent to stepping on the accelerator and braking on one foot when driving, which not only can't drive fast, but also hurts the engine. It is necessary to keep the body in a forward state all the time, so that it will be very easy when paddling.
Next, let's practice and practice it!