The breaststroke swimming definition could be formulated as a style of sports where you perform the swimming on the chest. Maybe not the fastest, but this technique does not use up your strength as quickly as other techniques. The nice thing about it is you can swim for hours without tiring, covering huge distances. Of course, to learn to perform like a professional breaststroke swimmer, you will need months of training. But for the amateur level, a week of exercising is enough if you do everything right.
What is breaststroke swimming and what makes it stand out from other methods? It is a sequence of actions that aid in the swimmer's acceleration. Unlike other styles, it does not demand excessive physical exertion or place undue strain on the spine. As a result, breaststroke is primarily utilized in long-distance competitions, as it allows athletes to evenly distribute the workload across their entire body, regardless of speed. In terms of practice, what is a breaststroke is viewed as one of the most intricate and physically demanding styles because it necessitates exact adherence to the movement cycle. Here is a detailed explanation of the sequential arm movements occupied in performing the motion.
As a rule, the arm movements can be divided into 3 cycles: external blow; inward wave; and turning back. Initial position before execution: place yourself parallel to the plane of the water, body stretched in a straight line, arms strained frontward. Palms close to each other, touching the water surface. The head is lowered underwater. The above-mentioned cycles of breaststorke are completed from the adopted spot. The main responsibility of generating motion lies with the arms, specifically during the inward row movement. On the return, the arms should encounter minimal resistance.
Plunge hands into the water. With palms pointed externally, perpendicular to the lower line, spread apart so that they are slightly broader than the shoulder line. Throughout the performance, it is significant that the arms are a little bent at the elbow joints and deep underwater. How to swim breaststroke: the movement should be performed quickly.
Turn palms downwards. Using the whole palm toward you to paddle push waves backwards. The movement continues to about shoulder level, arms are raised, with lifted and slightly outwards elbows, contributing to the propulsion of the body upwards and forwards. When you’re done with what is breaststroke, the hands should come together at the chest, palms facing inwards towards the body.
Start by bring the palms together opposite the chest, elbows at the flanks of the trunk, creating a breakwater and a place for the head to dive underwater. Then, forcefully thrust the arms forward while simultaneously rotating the palms downwards. Once the arms have extended fully, return them right to the point you started. The return action can be executed either above the water or beneath it. The latter option is suitable for novices, as it necessitates less force. It is vital to take into account that the arms and legs interchange synchronously.
When swimming breaststroke with legs, perform a simultaneous pull-up and arm rowing movement, where the push is executed during the arm return.
To execute a pull-up, begin by positioning the knees close together with the shins apart, then rotate the feet outward and pull yourself towards the body, propelling away from the water.
The push action should be carried out as the arms are thrust forward:
1. Extend and unbend your legs.
2. While they remain tense, propel the water in the same direction that your feet are pointing when initially tucked in.
3. Concurrently, relax the legs and bring them together, with the feet extended.
Once you have completed the movement phase of what is breast stroke in swimming, you should execute the following leg movements: trace a circular path with your feet and return to the initial position. Pull your heels in as close as possible to your buttocks, while simultaneously spreading your shins apart to generate a forceful push. As your shins move back towards the center, your feet should also come together, resulting in forward propulsion. After generating momentum with your feet, transition into a streamlined position in the water, extending your body from the fingertips to the toes.
During breaststroke swimming, the body should keep a horizontal position in the water, while only the head should move vertically, alternating between being above and below the water surface. The key aspect to focus on is achieving a smooth glide on the water and becoming attuned to the body's movements. This becomes especially noticeable when adjusting speed: by exerting more force with your legs, your speed will increase, whereas when preparing to initiate arm strokes, your glide will gradually slow down.
The initial position for breaststroke swimming strokes remains consistent, with the body aligned parallel to the surface of the water. Your lower back will naturally curve, and it is important to activate the abdomens. Promptly get back to the starting position without lifting your head to avoid straining or risking injury to tissues of the neck.
This method is beneficial for individuals of any age, as it can be acquired at any point in time. Learning how to swim breaststroke step by step requires real-time feedback from a coach, which can be facilitated by using a device like SONR for real-time communication. With timely instructions from the coach, you can avoid making mistakes and learn the swimming style more efficiently. Additionally, compared to other swimming styles like crawl or butterfly, this technique requires less energy to master.
Additional advantages of breast stroke include the following:
· It is not forbidden to people with diseases of the musculoskeletal system, as it does not load the spine and contributes to the prevention of joint diseases;
· It helps to work through and strengthen the muscles of the back, chest, buttocks and legs;
· It tones the body and strengthens the immune system;
· It contributes to the correct setting of breathing and its improvement, therefore, reduces the risk of cardiovascular and respiratory system diseases, and improves the work of blood vessels.
Mastering what is a breast stroke in swimming will also help you learn to quickly adapt in an emergency situation. You can swim long distances quickly in breaststroke, and learning a variation of one-handed swimming technique will be a useful skill to use when rescuing a drowning person.
The proper breathing technique plays a significant role in successfully learning the breaststroke style. To acquire the correct way of breathing, it is essential to take into account the following aspects:
1.When raising your head above the water, immediately make a sharp inhalation with your mouth, not your nose.
2.Neck should make a wave-like movement, imitating drowning, to make breaststroke open water swimming effective.
3.Inhale easily, with an incomplete chest, and exhale immediately after immersing the head in the water slowly and not completely, leaving some air in the lungs.
4. As you extend your arms and propel yourself with your legs, it is advised to exhale and release air, allowing you to preserve your breath.
Here are some suggestions to enhance your breaststroke swimming technique:
- Ensure your initial position is proper, keeping equilibrium and simplifying more effective water motion.
- Start your stroke at a slower pace and gradually intensify speed, preventing exhaustion and preserving energy.
- Bear in mind to exhale steadily, expelling air from your lungs through nose and mouth during each stroke. By adhering to these suggestions, you can enhance your efficiency, maintain proper balance, ultimately helping you in how to swim faster breaststroke.
When bumping and pulling up your legs, try not to tighten your chest and neck muscles. This can lead to fatigue and pain in these areas.
Exercise regularly and advance technique. The more you exercise, the better you will become proficient in this style.
In case of exacerbation of chronic diseases and the presence of diseases of the respiratory system (in particular asthma), swimming by this method is prohibited. In order to swim without causing harm, it is crucial to pay attention to the technique of your movements. This includes understanding the correct breathing technique.
The breaststroke swimming technique for beginners can be labeled as the most widespread and useful methods. To correctly perform each step of this procedure, you must follow a specific order of actions and pay attention to details. By executing every stage precisely, you can enhance your skill with greater efficiency while simultaneously strengthening your tissues. Follow our bit-by-bit breaststroke swimming tips and advance your swim style. Don't forget that regular exercise and continuous perfection in method will aid you develop into a more proficient athlete and enjoy the sport to the fullest.
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