Backstroke: the technique of how to properly backstroke in the pool

Backstroke is one of the easiest, less energy consuming and rewarding styles.

There are only 4 official sports types of swimming, of which only one is performed on the back - a crawl. That is why in 9 cases out of 10, when it comes to swimming with the stomach up, it is meant. Visually, it resembles a rabbit on the chest, just the opposite. The swimmer makes similar movements, being in the water with his stomach up. Backstroke breathing takes place in the air throughout the cycle. The swimmer lowers his face into the water only at the moments of the turn and the beginning of the distance.

In addition to a different breathing technique, this style differs from others in the following points:

• During the competition, athletes do not start from the bollard, but from the water;
• The person always swims face up;
• During the stroke and sweep above the water, the arms are kept in a straight position (in all other styles, the arm is bent at the elbow);
• The backstroke allows you to swim faster than breaststroke, but slower than butterfly and cheststroke.

However, there are other types of backstroke, but they are less popular and have practical value. They are used in narrow areas such as professional athletes in training, water rescuers, etc. These include the butterfly and backstroke, the technique of which is similar to the classical version, adjusted for an inverted torso position.

Next, we will look at the backstroke technique step by step, taking the crawl as the basis as the most popular.

Technique of movements

If you are wondering how to learn how to swim on your back in a pool, read the material below carefully.

1. One cycle of movements in this style includes: 2 alternate strokes with hands, 3 alternate sweeps with both legs (like scissors), one pair of "inhale-exhale";
2. The position of the torso is horizontal, straight, the legs are bent at the knees, they do not leave the water during swimming;
3. Hands act as the main engine forward;
4. The legs are responsible for the speed and stability of the body.

Hand movement

We remind you that we are analyzing the backstroke technique for beginners and now we will tell you how the upper limbs work:

• The fingers of the palm are tightly closed, the hand enters the water with the little finger down.
• The rowing is carried out by a powerful repulsion. The brush is unfolded under water perpendicular to the movement.
• The hand is brought out of the water with the little finger up, and sweeps in a straight position from the pelvis to the head;
• To speed up the carry, the shoulder of the dominant hand falls down, causing the torso to tilt. When the next hand is carried, the other shoulder tilts, etc. At the same time, the neck and head do not move, the face looks straight up.

Leg movement

Swimmers who want to know how to backstroke quickly should prepare for a detailed study of leg movement techniques. They allow you to develop and maintain high speed throughout the entire distance.

• The legs are rhythmically bent in an alternating mode, while the most powerful movement occurs when hitting from the bottom up;
• From the water's edge and down, the limb moves almost straight and relaxed;
• As soon as the leg drops below the level of the torso, it begins to bend at the knee;
• During a bottom-up strike, it is strongly unbend, while the thigh moves faster than the lower leg.
• Thus, the legs seem to push out the water. In fact, they push off from it, and, caught by the simultaneous stroke of the hands, the person begins to quickly accelerate forward.

How to breathe correctly?

Next, let's look at how to breathe correctly when backstroke. As we mentioned above, here the swimmer does not need to practice the technique of exhaling into the water, since the face is always on the surface.

Backstroke allows the athlete to breathe freely, while, for each swing of the hand, he must inhale or exhale. Holding your breath is not allowed. Inhale through the mouth, exhale through the nose and mouth.

Frequent mistakes

For people who are interested in how to independently learn to swim on their back in the pool, it will be useful to familiarize yourself with the common mistakes in learning the technique:

• Clapping your palms on the water, that is, the brush enters the water not with its edge, but with its entire plane. This will significantly reduce the efficiency of the stroke;
• The arm remains tense and straight under water. In fact, for more repulsion, the elbow should kind of draw the letter S underwater;
• Bent arm carrying. A straight hand is carried in the air;
• Weak or irregular amplitude of the legs;
• The bend of the trunk at the hip joint. In this case, visually it seems that the athlete is not lying, but sitting on the water. In this position, the knees take on the entire load, but the hips are not used at all. It is not right.
• Asynchronous breathing with movements of arms and legs. Eliminated by persistent practice.

Which muscles are involved

There is an opinion that this type of swimming can be called a lightweight version of the load, since less energy is spent on it than, for example, in a crawl on the chest or butterfly. However, when you consider which muscles work when backstroke, the opposite becomes apparent.

The backstroke style, like any other, makes the muscles of the whole body work in a complex manner. Here are the muscles involved in the process:

1. Front, middle and back deltas;
2. Brachioradial;
3. Two-headed and three-headed hands;
4. Muscles of the palms;
5. Lats, large and small round, rhomboid and trapezoidal dorsal;
6. Press;
7. Large chest;
8. Sternocleidomastoid;
9. Four-headed and two-headed thighs;
10. Calf;
11. Big gluteus.

How to make a turn?

Let's take a look at how to make a turn when swimming on the back. In this style, a simple open reversal is most often practiced. During the turn, the position of the body in space changes. According to the rules, the athlete must remain on his back until his hand touches the pool wall. Also, he should immediately return to the starting position after pushing off from it with his feet.

An open turn involves swimming up to the pool wall, touching it with your hand. Then the rotation begins, while the legs, bent at the knees, are pulled up to the chest and to the side. The head and shoulders move to the side, and the opposite arm takes a stroke. At this time, the feet are powerfully pushing off the side. Then there is a slide forward under water. During the ascent, the swimmer turns over face up.

Benefits, harms and contraindications

In order to feel confident on the water, we recommend doing special exercises for back swimming. Learn to feel balance and balance. Practice the technique of legs and arms, hand rotation, breathing.

Do you want to know why backstroke is useful for adults and children?

1. It uses a huge number of muscles, which means it allows you to keep them in good shape, tightens, increases strength;
2. Swimming increases endurance, and the supine position improves coordination;
3. Backstroke is an ideal form of aerobic exercise for the cardiovascular system. Suitable for pregnant women, the elderly, athletes recovering from injuries;
4. This sport practically does not load the spine, while forcing the muscles to work well;
5. Helps to align posture;
6. Strengthens the immune system, hardens;
7. It has a positive effect on mental health.

Can backstroke harm? This is possible only if you practice with contraindications. The latter include:

• Acute diseases of the heart and respiratory system;
• Heart attack and stroke;
• Conditions after abdominal operations;
• Diseases of the skin;
• Any inflammation and open wounds;
• Chlorine allergy predisposition;
• Chronic sinusitis, otitis media, eye diseases;
• Mental disorders;
• Worms;
• Any exacerbation of chronic diseases.

Now you know how any adult can learn to swim on his back. We wish you successful training and remember - in this style, constant circular work of all parts of the technique is important. First practice your movements on land, and then boldly jump into the water. The road will be mastered by the walking!

Watch the video: Swimming Butterfly technique. Hands, chest and knees (November 2024).