Teach you apt swim , do no voyage peruse the parce

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breaststroke -
breaststroke with a jingle, in explaining the action breaststroke before introduced to the essentials: look the hand of the action is the first in the leg movements. Must be in hand before closing the legs, hand and then kick. '-

arm movement: -
1, outside the program. Reach with both hands, palms tilted about 45 degrees (little finger up). Out both hands, draw back, then bent back to the bottom draw. -
2, among the program. Palm turned from the outside,Nike Shox, the hand-arm haste to drive among the procedure, hands and breast from the bottom up attach (hands high low elbow, elbow under the shoulder), protrusion. -
3, protrusion. Hands stretched forward (elbow extension). To draw attention to is this: outside the plan is to relax, within the program is hard, and accelerate the completion of, the protrusion is affirmative. -
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1, breaststroke complete with action: the rise of air with both hands outside the designated time, his hands inside the legs bow slightly when planning clutch your expiration, breathe hands reach too distant when the kick. '-

leg movements: -
1. the legs: the legs bent, feet closer to the buttocks, thigh, calf hide behind to slow the leg, accordingly reducing the resistance. The end of the legs, knees and shoulder width, leg and perpendicular surface, feet in the water nearby. -
2, turned feet: the distance is greater than two feet from the knees, feet turned outward, toes outward, feet overturned, aline the inside of the leg and foot of water, like the English letter -
3. folder step water: the process is actually a straight leg (hip flexion, knee extension), by the waist and thighs at the same time force to the inside of the lower leg and foot while frog in water, first out, to After down, then inward, to the altitude step water, fair like drawing half a surround. Outward and inward tread water the water is consecutive complete direcotry, which is even tread belt mow. Frog legs together straight completion of the water, feet in turn, toe relative. Tread water, not redundant speed, to accelerate from slow to fast tread water, two legs nearly straight and close together when kicking the water the fastest. -
4. stop: the legs together straight after a short slide (1-2 seconds). -

Freestyle -
swimming is body manoeuvre, anyone portion of the activities are inseparable from the whole body coordination. On the surface, depending on the water and the freestyle kick propulsion, in fact, the character of the trunk can not be ignored. First, the body should maintain a certain stress, the waist if the soft, like a pond of mire as the whole person. Secondly, the body's rotation can effectively melodrama trunk great muscle groups, depress resistance, cultivate go results. -
freestyle complete with a variety of fashions. General general is the water every 2, fetch water 6 times, breathing 1. '-
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1,Nike Shox R4, the hand into the water point in the extension of the shoulder line and the midline of the body between the thumb leading ramp into the water. -
2, into the water,Nike Shox R3-R4 Combination, hands, elbows, shoulders to approach, to extend the arm. As the body's rotation, wrist flexion, shoulder, arm out, caught back the water; men appointed to the lowest point, rotate the arm inward, aboard the back of the water, retain a lofty shoulder bent posture of the water. -
3, vertical to the curtate arm, treatment the guide, pushing the water to expedite the arm to the outside, up and behind the water until the thighs, elbow to mention water. -
4, the water, the arm naturally, relax by the air arm to move forward, to maintain a high elbow position. Then hand in the shoulder before leadership into the water, start the afterward action. '-
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1, the arm into the curve of the water in the water line, from the side, congratulating every other for the body of the water way for the -
2, freestyle arms with a first cross-tie, the cross-tie, and after the cross with the three basic forms. This picture shows the front cross-form, easy for beginners to grip way. -
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punt arm stroke arm operation for apprentices ought converge on the train of action. This figure, the water left arm, then his right arm aiding the embark. Generally produced 10 periods per leg punt, arm stroke once. Master to a decisive extent can be added while the breathing exercises. Specific number of groups and practice methods, we will elaborate in instructing. -
leg whip kick: -
1, kick started the action force from the hip, thigh,Nike Shox Nettbutikk, leg drive, do the whip kick film. -
2, to the leg kick from straight to bent. Straight leg up to begin playing, feet close to the surface when the knees, leg elevation, feet above the surface so that after the kick down. Can begin straight leg kick, but the legs slightly relaxed, not rigid, the legs under the pressure of the water will indeed curve. Kick down before the knee bending angle of about 130-160 degrees,Nike Shox Torch, way to water by about 30-40 cm. Stretched when the foot kick (ballet feet), do not nail the foot. -

Backstroke -
1, arm stroke, the water leading to the thumb, move arm in arm with the water perpendicular to the upper arm close to the ear. Move the arm during the arm rotation, when the little finger into the water leading into the water. -
2, if the situation of the first 12 points for the see, his hands into the water points in 11 and 1 o'clock position. After the first hand-arm into the water below the maneuver. -
3, arms and body should turn the water coordination, penniless shoulders evolving position. -
4, with the use of arms to cross the water path, that his arms forever in the inverse position, arm stroke, the additional arm transmit arm. -
5, the head is not stable from side to side. '-
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1, although breathing is not impeded, but the best way of using rhythmic breathing, or a fixed shift in the arm when the suction arm. After entire the water and moving the body in the water there will be waves and spray. Free to breathe lightly strangled water. -
2, to maintain the class of body posture, trunk and shoulder movements nigh the longitudinal axis of rotation with the arm, a shoulder is not always above water. -
3, generally two times each stroke, kick down 6 times, breathing 1. -
4, legs alternately up and down the whip kick. Up to be fast and mighty kick,Nike Shox NZ, foot pronation and slightly pointed, kick down the legs and feet relaxed. -
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1, move arm in arm close to the body can no be too wide. -
2, when the shift arm is easy if you bend the arm, you can temporarily use the tiny finger leading the water, the water is used to amplify arm and then the thumb leading after the water. -
3, always stretching the body, upright, supine on the water virtually horizontally, as if lying in bed, the first under a low pillow. '-
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suggestions: backstroke legs, thighs hard to understand, under the oppression height and must have experience the emotion of thigh leg drive. -

Butterfly '-
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1, butterfly hand into the water line extension point in the shoulders, leading to the thumb, ramp into the water. -
2, into the water, shoulder, elbow, reach, his hands onward the curve mundane, back, grasping the bottom of the water. Hands to shoulder breadth separately, the elbow, to accelerate the water. -
3, hands separately to the highest width, the arm turned inward, ascent and behind stroke, arm elevation to maintain a high elbow bent. Hands in the chest alternatively abdomen, the hand among the nearest. -
4, exhale and the water co-ordination is the key to butterfly technique. Arm end of the inward stroke, the suction head above water, when the first shift arm into the water restored. Remember the two '-
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1, butterfly hands close to the water from his hands recently, the arm of the water to alteration direction once again, rotated out, up and back the water until the water. -
2, the water afterward the water, arms by the elbow, pedaled amenable by the arm to the air, ready to enter the water, push arm generally low, flat, loosened location forward from both sides. -
3, butterfly body position is more tough to main, but lash kick is not easy to main. In the butterfly learn, we have a special decomposition exercises allow you to gradually main the action. -
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1, butterfly the water line is generally -
2, note that the action is the butterfly's limbs arms, legs and coordinate the development effort. -