butterfly

Butterfly — technique exercises:

Everyone who is first time trying to swim butterfly stroke , make sure to acknowledge that this style of swimming requires incredible coordination and physical strength. To synchronize the movement of the hands in the water and above the water and at the same time to make the legs work simultaneously and smoothly – no easy task. And somewhere in this whole sequence of movements you need to find the time and energy to inhale and exhale.

The secret of this style is not fantastic coordination and not in superhuman physical strength. Butterfly , more than any other style, requires effective and proper technique. This is the top, which submits only to those who have mastered all the basics of swimming science.

There are many occasions and reasons to master the butterfly stroke . First, from the outside it always looks beautiful, stylish, impressive and very harmonious. For many more importantly, this style of navigation can be called a great fat burner! Finally, a floating butterfly , you can strengthen the muscles of the legs, chest, shoulders and abdominals.

Hips rise when hands are immersed in water

That’s RULE NUMBER ONE. When rowing movements are performed untimely and irregular, their effectiveness drops dramatically; if the moments for stroke arms and kick feet is selected incorrectly, the efforts are applied in opposite directions. To coordinate movement, just remember that the hips should rise at the time when the hands are immersed in water.

Use the counter “T-zone”

Resistance zone “T” is directed against the force that pulls us under the water (“T-zone” formed by the intersection of the longitudinal axis of the body with the conditional line connecting the armpit). Countering these forces we will use for balancing. Under natural conditions the body and thigh are moved relative to each other in the same way as a teeter balance around a Central point. Resistance “T-zone” will facilitate the lifting of the hips at the moment when the hands will be immersed in the water.

Connect the head

The body is always off after head. Remember that the head has a certain weight and accordingly inertia. If you try to lift the head too high (for breath), the body will immediately try to follow her in an attempt to make air flights. But a reasonable application of this energy, like the counter T-zone, to help keep a balance.

Right hands

Starting a stroke with your hands, submerge the brush into the water in front of him at shoulder width or a little further away from each other. A very wide “grip” in the literal sense holds less water, and very narrow requires a considerable amount of energy.

Keep elbows high

During a stroke might occur what is called catastrophic “drop the elbows”. It is highly likely that the elbows go down and will be positioned below the brushes (and substantially below the water surface) in the early phase of the pull when the hands are far away from the body. Focus attention on the elbow “looked out” and kept near the surface, above the brushes. This will allow you to make a vigorous stroke all the muscles of the arms is flaccid and ineffective stroke elbows.

A shot from the chest and hit the bottom of the pool

The kick in butterfly is not in the knee joint and not the ankle. If you saw soaring over the water, dolphins and whales, you probably noticed that they move by means of a single and indivisible wave-like motion that begins in the head, through the body reaches the tail and ends with a powerful blow. This real butterfly . Imagine that the shot begins from the chest, and it will help you to maintain the correct balance.

Mastering the butterfly , always remember two rules. The first is to build a rowing movement in the correct sequence, namely:

1. Balance
   
2. The body position with the position of the head and chest
   
3. The movement of the hips
   
4. Rowing movement of the arms

To learn to hold the correct body position, you can try some training exercises, such as swimming with one hand and combination of styles (a few times “in flight” and a quick switch to the breast stroke).

The second rule is take your time and be consistent. If you have just started to learn butterfly , stick to a pair of strokes in the shallows. As acquisition and consolidation of skills of rowing movements, gradually increase the distance each time for the same amount. And very soon you will be surprised that people call you a natural born swimmer.

Tip 1

The hand should enter the water shoulder width apart, palms face outward rather than down. Chest give forward to the moment when the brush will go under water. This movement will help to lift the hips and will create the effect of “swimming downhill”.

Tip 2

One cycle of one breath. Such breathing helps to keep the body in proper position and prevents the failure of the legs, which you would have had to sail “uphill”. When you inhale, do not lift the neck, and just slightly bend your shoulders and would lean on them, and continued to watch the water.

Tip 3

When returning your arms should be straight, but relaxed. This will allow you to keep the right rhythm, efficiency, and cycle time and will prevent frequent rowing movements.

Tip 4

Two shots stop on each cycle. The significance of the blow that falls on that part of the cycle, when the hands out of the water (palms inward). You have to combine the pulses generated by the push hands and a quick shot of the feet in order to bring hands out of the water and carry them over the water in the return phase. The second shot stop occurs at the moment when the hands are immersed in water.

Tip 5

The head should be submerged in water for a moment to dip brushes. The neck should be relaxed during all phases of the cycle of arm movement.

The strokes stop from the different positions

Train your kicks in on its side, stomach or back. The combination of starting positions helps to develop different aspects of technique stop. Train impact with a Board and without it, with fins or without fins. Exercise strengthens the muscles of the legs to blow in the style of a Dolphin.

Vertical strikes

Useful for different types of navigation: for breaststroke, free style and butterfly style . The deep pool-take a vertical position and lock position (you should not move neither forward nor back). For butterfly you need to do continuous and simultaneous strikes on two legs back and forth. The exercise teaches you to keep the rhythm when swimming style Dolphin.

4 cob and 1 pulling

After each stroke with your hands pause, hands pull in front of you and do four leg kicks. One stroke one breath. Exercise gives rest to the hands and helps to develop a correct breathing rhythm.

One-armed flight

Great helper in the development of the butterfly style may be the exercise of “one-armed flight.” One hand pulling in front of you (it is inactive) and the second committed by hoe-type motion; the breath produced on the side of the working hand. Keep the beat and make two kick at one stroke: the first in point of hand entry into the water, the second – at the time of release.

Alternative is option “1-rokovogo flight”, in which the inactive arm pressed against the body. Exercise makes to tie together the ends of the stroke and phase of the return. The swimmer gets the feeling that he “throws” the arm.

3-3-3

Three stroke with the left hand, then three right and three full cycle. A wonderful exercise to warm up. Improves the consistency of hoe-type motions.

Swimming fins

Perform percussion movement of legs in flippers and enjoy how easily your body is lifted above the water. Ensure that the brushes were in the water before the shoulder girdle. Exercise helps confused “pilots” know the sense of right strokes and proper diving.

Underwater return

In the middle of the underwater part of the stroke lift your chin to take a breath. Hold hands in the final point of the underwater phase, take a breath and check in the hands under water, making the punch stop. Hands are always in water. The exercise teaches the time to breathe and helps to systematize the movement.

4-clock flight

Breaking away from the side of the pool, make four strokes in the butterfly stroke , and then swim as you wish. Do not breathe during these four strokes, and try to make these strokes the maximum duration. At the final stage, the hands are nearly touching the lower abdomen. Exercise increases the efficiency of the strokes, especially the ability to perform the final part of the underwater phase of the stroke.

Such information about the work of the legs when swimming the butterfly stroke will help to master this difficult science.

The timing of the two strikes

One cycle of rowing movements of the arms must be accompanied by two strokes of the feet, which have different but very important functions. Stop motion down during the first blow falls on the moment when the hands are immersed in water.

This movement of the legs helps to lift the hips closer to the surface and to the body acceleration for forward before the hands enter the capture phase. The reverse movement stop up can make the body elongated, streamlined position that reduces drag in the phase when the hands do the accelerating motion of the water.

For the duration of the first shot is superior to the second. The second blow is performed when the hands finish the accelerating phase of the movement and begin to climb up to the stage of no return.

In comparison with the first stroke during the second stroke stop is more accentuated movement in the knee joints. The second shot gives the body acceleration, which allows the shoulder belt to move forward and to rise above the water during all phases of return.

Unlike freestyle and backstroke which use rotation of the body along the axis and turns the shoulders, the butterfly stroke largely depends on this acceleration, which raises the shoulders above the water. At the same time the second shot supports the thighs, preventing their failure down.

Many novice swimmers during the development of the butterfly make the same mistake: they do both blow feet before the start of the stroke with the hands, in the style of “punch-punch-pulling”. In this case, the swimmer extends the arms forward after the entry into the water and remains in this position until the end of the second stroke, and the completion of the second shot uses as an additional impetus for the beginning of the underwater phase of the stroke.

As a result, when the swimmer completes the pull-up gets no acceleration, which would help to raise his shoulders and head to take a breath. Accordingly, the swimmer have to bend your back, raise your head and feet – and all these actions must be performed simultaneously. In addition, this choice of time for the second strike leads to a lack of momentum for translational acceleration while bringing hands above the water.

Rhythm-n-roll

The butterfly causes the body to swing in a certain rhythm. Whatever the style you swim, the body is always moving behind the head. Swimming the crawl or backstroke, you should keep the head straight while the torso rotates along its axis. This minimizes lateral and vertical deviations that will inevitably reduce speed. The butterfly light nod of the chin causes a wave-like oscillation which is transmitted to the body, covers the hips and reaches the tips of your toes. The presence of this wave-like movement means that the hips can begin the next stroke when the lower leg and feet are still completing the previous shot.

A common mistake of beginners is the lack of adequate work of the thighs, when the kick is done at the expense of knees and feet. Thus there is a tendency to over-flexion legs in the knee joints and too high position stop, that is not good for business.

As a consequence, the thigh remains horizontal, and the stroke stop are directed strictly back. But the second blow to stop the body has to get acceleration to the upward movement, and in this embodiment, the shot is impossible.

Mastering the butterfly , you should pay more attention to timing, the consistency between the two punches and a stop cycle of the hands, and to think less about the power of these two attacks. “Feeling” the engagement of the hips and a smooth “rolling strikes” will help you learn the underlying rhythm of this style of diving.