[star show] no swimming no summer
Editor's Note:She is the champion of the 2015 Codoon Running Girl, a beautiful girl from Chengdu, she loves to wear pink sportswear, and she is the cheerful @Xiao Qi Guan. This summer, follow the star of this issue's celebrity show @Xiao Qi Guan and jump into the pool to enjoy a summer of swimming~
(Click on the video to see the real person, it is recommended to watch in a WIFI environment!)
Four swimming styles learning mnemonics and illustrations:
1. Butterfly stroke learning mnemonic
Press the chest and armpits, elbows apart, tighten the abdomen and lift the hips, the iron rule of entering the water. Side press and pull water, inner sweep for power, tiger back rises, arm swings back. Shrug shoulders and flick wrists, move wings gently, light touch, elbows high and hands low. Legs rise and fall, originating from the waist and spine, snake-like undulation, head and neck as the flag.
2. Freestyle learning mnemonic
Head brushes the water surface, neck and spine aligned, chin tucked, do not raise the head when breathing, body should be firm, waist and abdomen tight, log rolling motion, navel facing sideways, extend arm into the sleeve, rotate shoulder into the frame, close to the body straight pull, soft pull hard push, thighs clamped, calves like springs, ankles relaxed, with tension and relaxation.
3. Breaststroke learning mnemonic
Both arms pull water simultaneously, head up and inhale immediately. Draw legs, turn feet, kick and clamp water, exhale in water using nose and mouth.
Draw hands while slowly drawing legs, extend arms forward then kick legs. Remember this coordination, learn to coordinate.
4. Backstroke learning mnemonic
Water covers both cheeks, nose points to the sky, exhale sink, inhale float, do not turn while side sliding, lift shoulders and draw hands, alternate like a double wheel, sharp blade cuts water, extend arm and send hips, horizontal palm carries water, elbows down and shoulders collapsed, push and press in a line, legs close to the edge, ankles straight, feet bend inward, kick up and press down, waves roll to the toes.
Basic swimming training plan:
1. Basic butterfly stroke training plan
Warm-up:100mfreestyle + 100m breaststroke
Training:4kicks with 1 arm stroke, 100m. 3 kicks with 1 arm stroke, 100m. 2 kicks with 1 arm stroke, 100m. 1 kick with 1 arm stroke, 100m. Repeat the above actions once.
Cool down:100mfreestyle + 100m breaststroke
2. Basic freestyle training plan
Warm-up:100freestyle + 100m breaststroke
Training:Hold the kickboard, float the body, alternate hands, 3 seconds per stroke, remember to kick, legs straight.
Cool down:200mfreestyle
3. Basic breaststroke training plan
Warm-up: 100m any stroke
Training:Hold the end of the kickboard, float the body, 200m breathing + kicking. 500m breaststroke, remember to breathe first, then kick.
Cool down:Use a leg board, focus on upper body strokes, 100m breaststroke, pay attention to body position, should float on the water surface.
4. Basic backstroke training plan
Warm-up: 100m freestyle + 100m breaststroke
Training:Clamp the leg board between the thighs, lie on your back on the water surface, legs straight and kicking, rhythmic kicking, pushing water, arms straight, 400m
Cool down:300mbackstroke, pay attention to kicking, body should be straight, belly floating on the water surface.
(Editor's warm reminder: Swimming is a very effective way for people to exercise. It can increase lung capacity and shape a very beautiful body. Be sure to master the correct swimming posture, and be sure to pay attention to safety when swimming!)
Character introduction:
@Xiao Qi Guan, from Chengdu, Sichuan, a student at the University of Finance and Economics. Because of her love for running, she motivated more people around her to exercise and created the official Codoon running group - Qi Qi Running Group. Because of her love for swimming, she obtained a swimming coach certificate, reaching the level of a national second-level athlete. In her spare time, she goes to the gym to shape a more perfect self.
She likes to arrange running, swimming, fitness, and dancing into a systematic training plan, making exercise more interesting and motivating. In her eyes, life is colorful, and so is exercise.
(This article is originally created by Codoon. If you need to reprint it, please contact the Codoon editor.)