Breaststroke can’t pull the body, can’t lift the head, can’t speed up... We have repeatedly searched for the reasons and imitated the master’s practice, but there has been no result .
Where is the problem? The lack of a solid foundation and the lack of strength to support technological improvement are all our considerations. But the saying goes well:
Without the support of power, technology cannot be used; in front of absolute power, technology can only stand aside.
These idioms that interpret power from other sports angles illustrate that the relationship between swimming power and technique is equally applicable.
So if you want to do a good job in the outside stroke of breaststroke, start with strength first, and then improve technique. This is an inevitable way.
Weak Foundation and Strength
Pulling is a big event. It not only affects our swimming speed, but also makes breathing difficult.
Most of this is because when we were learning to swim, we didn’t establish a good foundation for action, and we started with Can swim, but ignore the details of the action. To be more careful, many friends think that the greater the arc of the stroke, the easier it is for us to float on the water.
But when we are not satisfied with floating and slow swimming The problem arises when I can’t lift my head up, and breathing becomes difficult?
I have seen many friends repeatedly imitating correct movements in the water. But even if we see How to do the correct movements, and the coach also taughtHow do we do this action, why can't we do it?
You can’t find the feeling in the water, try land training
For friends who have a weak foundation and don't usually have the corresponding muscle group training, it is not easy to find the breaststroke outside to catch the water.
Even if we really want to do this, there is noThis kind of feeling is backed up, and we can't do such an action. Therefore, if we can guarantee the strength basis before trying actions, we will definitely have more advantages.
If power comes first, technology comes later
The strength reserves of the muscles of the back, shoulders and arms, and the coordinated operation of these muscles are the basis for helping us find the sense of movement. Like you are a boatLong, how to feed and warm the crew on and off the deck, organize them in an orderly manner, exert efficient work ability, and finally find the route is the same.
If technology comes first, strength comes later
Even if our ship is very "exquisite", if there is a lack of energy supply and personnel organization and coordination, it will not be able to display the scientific and technological capabilities of the hull. Seems to swim veryThe "beautiful" technical movements require higher levels of difficulty and detail, but the body is difficult to handle when pursuing a faster stage.
Water technology alone is not enough to make us progress
Strength guarantee, technology sculpting, will have an essential role in promoting speed. In many cases, we are "excessive" in swimming content on many platforms and media.Adjusted the importance of technology. In fact, no swimming action can escape our original land-based action pattern, which is determined by our physiological structure.
How to increase the corresponding strength training to increase the sense of water in the outside stroke
(1) Analysis of the outside stroke and catch action
The joints of the outside stroke and catch actionInvolving shoulder joints, elbow joints and wrist joints; participating bones are the scapula, humerus and the ulna and radius of the forearm;
Mainly involving rhomboid muscles, rotator cuff muscles, teres major, latissimus dorsi, and brachialis Head muscles and wrist flexor muscles, these anatomical structures support our detailed movements such as scapula stability, forearm adduction, and wrist joint control during outward strokes.
(2) Increasing the training methods for the corresponding muscle groups of the outside stroke and catch action
a. Provide a stable base for the outside stroke and catch—the rhomboid muscles and the rotator cuff muscles Group
I, Y, W-rhombic muscle training
Bend over on the ground, feeling the position between the two shoulder blades shrinking.
Horizontal External Rotation-Rotator Cuff Muscle Training
Fix the scapula, Bend the elbow 90 degrees and rotate it slightly. Find the feeling of force behind the shoulder blades.
b. Provide the main power for the outside stroke to catch the water-latissimus dorsi, teres major and triceps training
Pull-ups (or high pull-downs)-Latissimus dorsi and teres major muscle training
Send the shoulders like a breaststroke motion, and then pull up to ensure the contraction of the teres major and latissimus dorsi.
Arm flexion, extension and depression-triceps training
The elbow is close to the body, the forearm does not move, and the elbow is flexed and extended.
c. Provide directional control for the outside stroke to catch water-wrist flexor trainingstrong>
Dumbbell wrist flexion and extension-wrist flexor training
Sit and hold dumbbells with both hands, slow Do flexion and extension.
d. Find the feeling of outside stroke and catch water-integrated training
Elastic band imitation training
Bend over to do the outside stroke and catch water motion simulation, to ensure that the muscles of the above exercises can participate. It lies in the internal rotation of the upper arm (humerus), and the amplitude of external rotation can be reflected in the palm rotation angle, about 45 degrees.
When you want to swim breaststrokeWhen the body is lifted up and can breathe fully, it is necessary to grasp the movement feeling of the outside stroke and catch. This feeling cannot be imitated blindly, but the root cause of the problem must be found. It is usually because we did not lay a solid technical foundation in the basic stage. In addition, we do not have the power to support and improve technology.
Through the analysis of the outside stroke and catching action, we can find the corresponding muscle groups that can improve the strength. We will lay a solid foundation for our technical actions.
Everyone is a "captain". Whether they can reach their destination depends on their energy reserves and organizational management. Now, call your "crew", set the "route", and go!