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蛙 泳
蛙泳配合有一个顺口溜，在讲授蛙泳动作要领之前先先容给大家：“划手腿不动，收手再收腿，先伸胳膊后蹬腿， 并拢伸直漂一会儿。”从顺口溜中可以看到，手的动作是先于腿的动作。一定要在收手后再收腿，伸 手后再蹬腿。

臂部动作：
　　1、外划。双手前伸，手掌倾斜大概45度(小拇指朝上)。双手同时向外、后方划，继而屈臂向后、向下方 划。
　　2、内划。掌心由外转向内，手带动小 臂加速内划，手由下向上并在胸前并拢(手高肘低、肘在肩下),エアフォース，前伸。
　　3、前伸。双手向前伸(肘关节伸直)。 要提示大家留神的是：外划是放松的，内划 是使劲的、加速实现的、前伸是踊跃的。
蛙泳的完整配合动作：双手外划时仰头换气，双手内划时收腿抬头稍憋气，双手前伸过火时蹬腿吐气 。
腿部动作：
　　1.收腿：屈膝收腿，脚跟向臀部聚拢，小腿要躲在大腿后面慢收腿，这样能够减少阻力。收腿停止时，两膝 与肩同宽，小腿与水面垂直，脚�在水面邻近。
　　2,翻脚：两脚距离大于两膝间隔，两脚外翻，脚尖朝外，脚�朝天,エアフォース1，小腿跟脚内侧对准水，像英文字母“W”。
　　3.夹蹬水：实际上是腿伸直的进程(屈髋、伸膝)，由腰腹和大腿同时发力，以小腿和脚内侧同时蹬夹水， 先是向外、向后、向下，然后是向内、向上方蹬水，就像画半个圆圈。 向外蹬水和向内夹水是持续完成的，也就是连蹬带夹。蹬夹水完成时双腿并拢伸直，双脚内转，脚尖绝对。蹬水的 速度不要过猛，要由慢到快地加速蹬水，两条腿将 近伸直并拢的时候蹬水速度最快。
　　4.停：双腿并拢伸直后在一个短暂的滑行(1-2秒)。
自 由 泳
　 游泳是全身活动，任何一个部位的运动都离不开全身的和谐配合。从名义上看，自在泳依附划水和打腿发生推动力 ，实际上,air force 1，躯干的作用也不能疏忽。首先，躯干 应保持必定的缓和度，腰部假如松软，全部人就像一摊泥一样。其次，身体的动弹可能有效地施展躯干部大肌肉群 的力气，减少阻力，进步工作后果。
自由泳的完全配合有多种情势。个别常见的是每划水2次，打水6次，呼吸1次。
1、手的入水点在肩的延伸线和身体中线之间，以大拇指领先，斜插入水。
　　2、入水后，手、肘、肩持续前伸，使手臂舒展。跟着身体的滚动，屈腕、屈肘，手臂向 外、后方抓水;手下划到最低点后,ナイキ エアフォース1，旋转手臂向内、上、后方划水，坚持高肘屈臂的划水姿态。
　　3、手臂与程度面垂直时，经手当先，加速推水，手臂转为向外、向 上和身后划水直到大腿侧，提肘出水。
　　4、出水后，手臂做作、放松地经空中向前移臂，保持高肘姿势。而后手在肩前领先入水，开始 下一个动作,ナイキ エアフォースワン。
　　1、手臂在水下成曲线划水路线,nike air force 1，从侧面看，手相对身材的划水轨迹为“S”形。
　　2、自由泳两臂配合有前交叉配合、中交叉配合、和后穿插配合3种基础形式。本图为前交叉形式，为初学者 比拟轻易控制的方法。
　 单臂打水划臂动作是初学者应当重点训练的动作。如斯图，左臂划水，那么可以右臂扶板。普通腿打水10产次左 右，手臂划水一次。把握到一定水平的时候可以加上呼吸训练。详细组数以及练习方式，咱们会在教养中具体介绍 。
　　腿部鞭状打水：
　　1、打腿动作从髋部开端发力，大腿带动小腿，做鞭状打水动作。
　　2、向 上打水腿从直到弯。以直腿开始向上打，脚濒临水面时屈膝，小腿上抬，使脚�露出水面后向下打水。开始可直腿 打水，但腿略放松，不要僵直，在水的压力下腿会 天然弯曲。向下打水前膝关节曲折角度约130-160度，打水幅度约为30-40厘米。打水时要绷脚(芭蕾脚)，不要勾脚。