What is the hand and foot coordination method for breaststroke?

To stay healthy, proper exercise is essential. If conditions permit, applying for a gym membership is also a very good choice. In addition, many fitness clubs offer other exercise programs besides fitness, such as yoga or swimming. Swimming actually has a very good health-preserving effect, so what is the hand and foot coordination method for breaststroke?

There is a jingle for the coordination of breaststroke: "Paddle with your arms without moving your legs, retract your arms and then your legs, stretch your arms first and then your legs, keep them together and straight and float for a while." The hand movements precede the leg movements. Be sure to retract your legs after retracting your hands, and extend your hands before kicking your legs.

Arm movements:

1. Outward stroke. Stretch your arms forward with your palms tilted about 45 degrees (pinky fingers facing up). Simultaneously, move both hands outward and backward, then bend your arms and move them backward and downward.

2. Inner line. The palm turns from outside to inside, and the hand drives the forearm to accelerate the inward stroke. The hand moves from bottom to top and is brought together in front of the chest (hand high and elbow low, elbow below the shoulder), and then extends forward.

3. Stretch forward. Extend your arms forward (elbows straight).

We would like to remind you that the outward stroke is relaxed, the inward stroke is done with force and acceleration, and the forward stroke is active. The complete coordinated movements of breaststroke: raise your head to breathe when your hands are outward, lower your head to hold your breath when your hands are inward, and push your legs and exhale when your hands are extended over your head. Leg movements:

1. Pull in your legs: bend your knees and pull in your legs, bring your heels closer to your buttocks, and keep your calves hidden behind your thighs. Pull in your legs slowly to reduce resistance. At the end of the leg retraction, the knees are shoulder-width apart, the calves are perpendicular to the water surface, and the feet are near the water surface.

2. Turn over your feet: The distance between your feet should be greater than that between your knees. Your feet should be turned outward, with your toes facing outward and your heels facing the sky. Your calves and the inner sides of your feet should be facing the water, like the English letter "W".

3. Kicking the water: It is actually the process of straightening the legs (flexing the hip and extending the knees), with the waist, abdomen and thighs exerting force at the same time, and the calves and inner sides of the feet kicking the water at the same time, first outwards, backwards, and downwards, and then inwards and upwards, like drawing a half circle. Pushing the water outwards and squeezing the water inwards are completed continuously, that is, pushing and squeezing together. When the kick and catch are completed, the legs are straightened and brought together, the feet are turned inward, and the toes are facing each other. Don't kick the water too fast. Instead, accelerate from slow to fast. The speed of kicking water is the fastest when your legs are almost straight and close together.

4. Stop: Straighten your legs together and then glide for a short time (1-2 seconds).