Swimming skills | freestyle stroke is actually very simple, have you learned it?

01
Everyone who has learned swimming knows that the stroke of freestyle is actually very simple, from holding the water, pushing the water, to getting out of the water, moving the arm, to entering the water again, and starting a new stroke. The most important thing in this process is the arm.

But in the process of rowing, it is not enough to rely on arm strength alone. The strength of shoulder, back and waist is also important.

It can be said that the only way to improve the effect of freestyle stroke is to know how to use the shoulder back and waist abdomen to promote the stroke, and to use the corresponding muscle groups to increase the stroke driving force.

02
Is relaxation and exertion contradictory or cooperative?

If you want to swim easily and efficiently, you have to learn to relax, but if you want to swim fast, you have to paddle hard. It seems that the two seem to contradict each other.

Many people have such a view. As a result, you have to either swim slowly or swim hard enough.
In fact, “relaxed” and “hard” are not contradictory.

“Relaxed” refers to the relaxation of the body muscles themselves;
“Exertion” refers to the cohesion of strength;
Without good muscle relaxation, strength can not be better cohesion. From this point of view, “Relaxation” and “exertion” complement each other.

Therefore, the action force is not brute force, but to find the right point and the right time. If you try to force all the time, even Superman can’t stick to it for a long time.

Taking the stroke as an example, many people pay attention to the strength of the palm. The palm is indeed the largest to the water surface, but since then, the effect of the stroke is not ideal, because the harder the palm is, the weaker the strength of the arm is.

03
The relationship between fingers, palms and arms in stroke
No matter whether high elbow stroke is adopted or not, always remember: shoulder joint is higher than elbow joint, elbow joint is higher than wrist joint, big arm is higher than small arm, small arm is higher than palm.
Don’t pull your fingers together, relax your palms and keep your arms and forearms in line.
In the water holding stage, the arm does not exert force, so it is OK to pull the water back naturally. Remember to hold the water with the arm. Grasping the water is the matter of the big and small arms, not the palm.
It should be noted that the big arm should be kept as still as possible, and the small arm can’t hold the water completely. Limited by the flexibility of individual arm joints and arm strength, it can’t be forced. When the small arm holds the water, as long as the arm feels uncomfortable, the big arm should be lowered to hold the water. It’s very important to find a suitable water holding action for your body condition.

04
Understanding of holding water with high elbow in stroke
Many swimmers have adopted the high elbow water holding action, and some swimmers will also try to practice it. Some coaches will think it is a professional action, which can not be imitated by amateurs. In fact, as long as you pay attention to the feeling of the arm, the high elbow water holding action will not cause physical injury, and it is easier to protect your body than the straight arm stroke.

05
The skill to quickly improve the effect of stroke, the role of arm joints
In swimming, we should pay attention to the joints, and realize the influence of joints on the use of strength, so that we can more easily grasp the power point and experience the power chain of the whole body.
Take the stroke as an example, paying attention to the wrist joint is more effective than paying attention to the palm. Just keep the palm in line with the forearm. There is no need to be nervous. Hold the water and put the power point on the wrist joint and elbow joint. When pushing the water, put the power point on the wrist joint, which is conducive to the stability of the elbow joint. The arm bending formed by the big and small arms will be more effective.
In the stroke, starting with the small arm holding water, we should establish the power connection with the core part. In the next push action, the power of the core part can be added to the push force.
When swimming, transfer the arm strength through the side of the body to establish a strength connection with the core part, so that the power of the stroke will be stronger, easier and more efficient.