Breaststroke swimming is one of the most popular and demanded swimming disciplines around the world. She is considered one of the most difficult technically, but always becomes a favorite among amateur swimmers. A characteristic feature of breaststroke, as a type of swimming, is that movements throughout all cycles are performed in a plane parallel to the water.
It is interesting! Breaststroke is the most ancient style in the world. Historians believe that the Egyptians first began to use it almost 10 thousand years ago!
In this article we will consider the breaststroke swimming technique for beginners, we will tell you in an accessible language how to perform the movements correctly. The hardest part about breaststroke is to intuitively synchronize your arms, legs, body and respiratory system. As soon as you succeed, you can immediately swim without instructions or a coach.
Swimming breaststroke on the back, by analogy with the crawl, is impossible - discipline involves the position only on the chest.
Benefit and harm
Swimming is one of the best sports for the integrated development of the whole body. Breaststroke allows you to engage almost all major muscle groups simultaneously.
- Subject to the breaststroke swimming style technique, the spine is completely unloaded, therefore it is allowed for people with diseases of the musculoskeletal system.
- Breaststroke improves endurance, increases the level of physical activity of a person, and evens out posture.
- The technique requires a substantial expenditure of energy, which means that such a sport contributes to weight loss.
- Swimming activates the functioning of the liver, kidneys, excretory system, and also increases immunity, hardens.
- Has a beneficial effect on the respiratory and cardiovascular systems;
- It is a legal sport for pregnant women and the elderly;
- Eliminates congestion in the pelvic area. Thus, for women, the benefits of breaststroke swimming are in a positive effect on the reproductive system, and for men - on potency.
Could this technique be harmful? Only if you swim in the presence of contraindications, which include active asthma, fever, exacerbations of chronic diseases, problems with the respiratory system, and recent abdominal surgery.
Breaststroke is the slowest style of swimming, but it is he who allows you to cover long distances without much effort. You can swim in this style both in clothes and in high waves, without losing sight in front of you. If necessary, you can breaststroke using just one hand, for example, holding the victim with the other. During the swim, the swimmer can tow a medium-sized object, pushing it in front of him before the first phase of the movement. All this presents the style as the best in terms of safety in case of emergencies on the water.
What does breaststroke look like?
If you want to know how to breaststroke properly, imagine a frog. Look at her from above as she floats. How all 4 of her legs move synchronously. This is exactly what a person who swims in this style looks like. Please note that the movements of the limbs are carried out in a horizontal plane. Only the head moves vertically, sequentially diving and jumping out.
Especially for beginners, we will explain breaststroke techniques in simple terms. For convenience, we will divide the instruction into 4 phases;
- Hand movement;
- Leg movement;
- Body and breath;
- U-turn.
In conclusion, we will analyze the most common mistakes when swimming breaststroke.
Execution technique
So further we will tell you how to swim breaststroke, we will give a technique for beginners. To begin with, let's analyze the starting position that must be taken before starting the cycle. In the pool, for example, to come to it, you can push off the side and slide forward.
- The body is stretched out in line, the arms are directed forward;
- The face is immersed in water;
- Legs are brought together and extended.
From the starting position, the swimmer begins the cycle with movements of the upper limbs.
Hand movements
We will analyze the correct hand technique when swimming breaststroke, which includes 3 stages:
- Paddle outward: with palms outward, push the water apart, keep your limbs parallel to the plane of the water;
- Paddle inward: Flip your palms down and push the water back, bringing your hands towards each other. At the end of the stage, the elbows will be pressed against the body, and the palms will close;
- Return: hands are directed forward, closing the forearms and palms, until returning to the starting position.
Movements must be started slowly, greatly accelerating in the return phase. It is at this moment that the greatest pushing of the body forward occurs.
Leg movements
Breaststroke leg technique is also divided into stages:
- Pulling up. The knees closed under the water are pulled up to the stomach. At the same time, the shins are spread apart, and the feet are pulled over themselves;
- Push. Performed while bringing the arms forward. Push the water out to the sides with the inside of your feet, spreading your knees. Straighten your legs;
- Draw a circle with your feet and bring the body to its original position (string);
Body and breath
The breaststroke body movement technique complements the arms and legs, resulting in perfect synchronicity:
- In the starting position, the body is pulled to the string, the arms are directed forward, a slip occurs;
- During the outward stroke, the swimmer immerses his face in the water and exhales;
- The legs prepare for the push in the middle of the inward stroke;
- The head at this time emerges, the athlete takes a breath;
- During the upper limb return phase, the legs push;
- Then, for a few moments, the body returns to its original position.
Inhale through the mouth, exhale into the water through the nose. To improve speed performance, some athletes learn to breathe after 1 or 2 cycles.
We do not recommend dropping the moment by immersing your face in water. If you constantly keep your head above the surface, the muscles of the neck and spine are greatly overloaded. In such conditions, it is difficult to travel long distances, and this is harmful to the vertebrae.
You can increase your breaststroke speed by increasing the cycle rate per minute. For example, experienced athletes are able to complete up to 75 strokes in 60 seconds. By comparison, amateur swimmers only do 40.
How to make a U-turn?
According to the rules of breaststroke swimming, when turning, the athlete must touch the side of the pool with both hands. This is most often done during the return phase with the hands or when sliding forward.
- After touching, the arms are bent at the elbow, and the athlete comes to an upright position;
- Then he takes one hand off the side and brings it forward under the water, simultaneously starting a turn;
- The second catches up with the first above the water surface and they both sink down, in an extended position;
- At this time, the legs make a powerful push from the pool wall and the body begins to slide forward under water. It depends on how hard you push off, whether the swimmer compensates for the loss in speed due to the turn;
- After sliding, the athlete makes a powerful stroke, spreading his arms to the very hips, then bringing his arms forward and pushing with his legs. Further, the exit to the surface is made and a new cycle of movements begins.
It is not recommended to do a turn when swimming breaststroke with a somersault, as is practiced in a crawl on the chest. Due to the specifics of movements, in this style, this technique is inferior in speed to a side turn.
Parsing errors
The breaststroke swimming technique, as we mentioned above, is quite complex. Beginners often make common mistakes:
- At the time of the stroke outward, the arms are spread too far and are brought behind the back. They should normally form a straight line;
- The brushes are closed in the area of the press, not the pectoral muscles;
- Move the water apart with an edge, and not with the entire plane of the palms;
- Do not allow the body to slide after the return of the hands, immediately starting a new cycle;
- Do not immerse your head in water;
- Before pushing with the legs, the knees are spread apart. Normally, they should be closed;
- They do not move synchronously.
Well, we told you what breaststroke swimming looks like, explained the style technique. We recommend that beginners do not jump straight into the water, but first practice on the bench. So you will become aware of the coordination of movements, learn how to synchronize your arms and legs. One of the advantages of this technique is that it is enough to understand the essence of the manipulations once and you can immediately swim correctly. It's like a bicycle - catch your balance once and never fall again.
Our article has come to an end. For our part, we have explained how to properly breaststroke in the pool. Well, then - hone your technique, increase endurance, raise your speed. Successful training!
