Swimming on the back – technique of the exercise:
Often swimming on the back becomes the second style, the technique of which is taught to a beginner swimmer. Like freestyle, swimming on the back is based on alternating strokes. Swimming on the back (which is also called a crawl on the back and a windmill on the back) is, in fact, the same crook, only in a position on the back. When you swim on your back, you breathe freely, because the face is above the water, and make "fluttering" foot movements (the same strokes as in the usual crawl / freestyle).
Accept a horizontal position on the back, the body is stretched. We keep our chin closer to the chest, our eyes are fixed on the feet. The back is slightly bent in the thoracic region, the chest is raised. (Try to keep the shoulder blades). With the arms extended beyond the head, the water level should be located on the line of the auricles.
The cycle of movements of hands during swimming on the back consists of three phases: "capture", "pulling" and "return". To perform the "capture" you should immerse an elongated hand into the water; palm facing the outside, pinky first. To "pull up", move this hand under the water in the direction of the thigh.
Slightly tap with your thumb on the thigh in the final phase of pull-up. "Return" begins with the exit of the hand from the water with the little finger forward and finish with the return to the position for capture. When one hand is in the middle of the return phase, the other is pulling. Continue to alternately make stroking movements with your hands so that they are constantly in the opposite phases.
When swimming on the back, the legs move like a free style. Perform counter-movements up and down, the main load falls on the muscles of the thigh.
During each movement, the distance between the legs should be approximately 15-30 cm. The cycle consists of six strokes (three strokes) for each leg. The leg is mobile and relaxed in the knee joint, the feet and knees only touch lightly on the surface of the water. As in the case of the crawl, the progress is more achieved through the work of the hands, and not due to the movements of the legs.
Coordination of movements when swimming on the back
At first, take a horizontal position, hands are stretched along the trunk, the thumbs "look" down. Begin the phase of return by carrying one hand out of the water with your little finger forward. Bring your hand over your head so that the brush is always on the width of the shoulder.
To capture, overcome with an effort even 15 cm under water, and then push your hand diagonally down until the thumb touches the hip. To keep your hands in antiphase, move the second hand only when the first is in the pull-up phase. Add continuous blows to your legs and breathe in full chest, keeping your head so that the surface of the water falls on the hair growth line.
The S-shaped arm bend makes the croller more efficient. Similar hand flexion and body rotation along the axis increase efficiency when swimming on the back. The body usually rotates in the direction of the combed arm.
Let's master this S-shaped bend, start with the left hand. Pull it over your head to grab in position for about "one hour". After the grip, tighten and push the hand down towards the legs.
Movement will cause the body to rotate along the axis to the left. Bend your arm at the elbow in the direction of the waist and continue to move. Then turn the forearm inward. Concentrate on pushing the "immobile" water down, as if you are throwing the ball at your feet. The second hand, which is located at the hip, is synchronously withdrawn from the water. The right hand is carried over the water by the little finger forward and put in the position for capture at "eleven o'clock". Pull and push, initiating the rotation of the trunk in the right side.
Swimming on the back: rotation and blows
Practice rotating the body, swimming only with the help of the legs with the arms stretched along the trunk. Alternately rotate the body in both directions, allowing the shoulders to rise above the surface of the water. Concentrate on making sure that the head is always face up.
Swimming on the back: typical problems and ways to solve them
It's not clear the fineness of swimming on the back "After tightening, tighten and push your arm down towards the legs." It is not clear this sentence, pull it up like where to pull it? Should I bend my arm at the elbow or not? You can paint this moment in more detail.