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Find out here everything about Swiminng breaststroke.
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In this article we are going to show you how to make Swiminng breaststroke:
Summarized explanation
Face down in the water, make a frog kick with both legs for each circular stroke of the arms. Breathe every complete cycle.
Step by step
1-BODY POSITION: Body must be as horizontal as possible. Head must be near surface to breath.
2-LEG ACTION: Two phases: Leg flex phase and thrust phase.The first one must be made softly avoiding excessive friction with water. In the thrust phase legs are extended out to the back followed by a circular in movement.
3-ARM ACTION: Three phases: gliding, pull and recovery. In the first phase hands are together with extended arms and palms facing out. In the pull phase, hands are separated out to ease the out traction. Hand goes backward faster than the elbow. In the recovery phase arms close, after a cicular movement and before joining hands at chin level.
4-BREATHING: Elevate head just to permit inhaling and lower immediately. Exhale before arm traction.
5-COORDINATION: Swimmers breath with each stroke. The clue is to follow this sequence: kick, traction and breathing.
| Must Close arms to chest after traction to avoid friction with water. |
Don´t Splash water surface with feet. |
Tips Take advantage of the thrust you legs give your body before making another stroke. |
Extended Explanation
BODY POSITION: Similar to the crawl, with body in a horizontal position. Head must be near surface to permit breathing.
LEG ACTION: Two phases: leg flexion phase and thrust phase. The first one must be made soflty to avoid excessive friction with the water. In the thrust phase legs extend out and backward followed by a circular movement in.
ARM ACTION: Crawl is the only style where arms are always in the water. We have three phases: gliding, pull and recovery phase. In the first phase, hands are together with extended arms to ease the traction towards the outside of the body. In the pull phase, hands separate to ease traction out. Hand is pointed out and goes back faster than the elbow. In the recovery phase, arms close after drawing a circular motion and before taking hands together at chin level.
BREATHING: Elevate head just enough to inhale and lower immediately. Exhale before the arms thrust. Swimmers prefer to breath in every stroke.
COORDINATION: To coordinate arms and legs in the crawl stroke is challenging. The clue is to follow the following sequence: kick, traction and breath.
Basic Muscles Explanation
The latissimus dorsi, meaning ‘broadest muscle of the back’, is the larger, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region. The major round is a small and rounded muscle located alongside the superior part of the latissimus dorsi. In the scapular zone the rhomboids and the trapezius are involved in their middle part. The trapezius is a long diamond-shaped muscle that descends from the neck to the middle of the back. The trapezius, in its middle zone, is the most involved in this type of exercise, it is located in the middle part of the back. The rhomboid is hidden under the trapezius.
Muscles & Joint Actions
From a muscular standpoint swimming develops strenght, endurance and flexibility in the upper and lower limbs. The traction we make in the water with our hands to thrust body forward involves the majority of our trunk muscles. The same happens to our legs, when flexing and extending our knees and heels, the muscle involvement is complete.
Sport Uses
The benefits that come from the different syles of swimming are important especially in relation to the cardio-pulmonary development. They are ciclic movements that involve the whole body and this increases our blood flow everyplace. This is why we say that swimming is one of the most complete exercises.
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