How to swim the butterfly stroke

How to swim the butterfly stroke

Butterfly swimming is really cool when you can see it’s done right. Unfortunately, these cases are few and far between. The butterfly stroke is known to be difficult to learn and even harder to dare. Many people struggle to keep their heads above the water and jump neatly. It also takes a lot of strength and flawless timing to get it right.

But if you take the time, do the butterfly swimming exercises and really become an expert in this style, the butterfly movement is a real beauty. Besides being the most beautiful stroke, it’s also faster than many strokes, including the breaststroke and backstroke. And above all, the butterfly is beautiful. Once you’ve nailed the steps, you’ll love moving through the water like a dolphin at sea.

If you’re ready to learn how to swim with butterflies, check out our guide below.

The story of the butterfly stroke

The story behind this stroke is a bit hazy, but most people credit the creator of Australian amateur swimming champion Sydney Cavill to the creator. The swimming professor’s son, Cavill, came to ANDmerica to train outstanding swimmers at the San Francisco Olympic Club. He invented stroke in his youth, in the early 1900s.

Swimmer Henry Myers attracted public attention by swimming with him in a competition at the Brooklyn Central YMCAND in 1933. University of Iowa swimming coach David ANDrmbruster independently created the butterfly movement in 1934 as a way to reduce drag in classic style. He coined this punch as a butterfly punch. University of Iowa swimmer Jack Sieg developed a kick that matched his arm movement just a year later. ANDrmbruster and Sieg combined these techniques to create the style we know today as the butterfly punch.

The International Swimming Federation (FINAND) recognized this style as its swimming style in 1952 and it was first used at the 1956 Olympics.

Butterfly swimming steps

The Butterfly Strike is a wave movement that combines the movement of the arms and the kick of the dolphin. The arm movement includes pulling, pushing and retrieving, while the dolphin kick involves a small kick followed by a larger kick. You’ll take a breath at the end of the recovery phase, every few strokes. Here’s how to do the butterfly stroke:

Arm movement

  1. Stretch your arms above your head.Bring your arms to your body in a semicircle, with your palms facing out.
  2. Return your palms. Pull your arms to your sides and close to your hips. Make this move quickly to complete the arm release.
  3. To heal. Finish the shot by running your thumbs along your thighs as you finish the shot. Then, at the same time, take your hands out of the water and throw them forward to the starting position.

Dolphin kick

  1. Do a small starting kick.Take a little kick while making the characteristic shape of a keyhole with your own hands.
  2. Finish the move with a big kick.During the recovery phase, do a big hand kick.

Butterfly drill bits

As mentioned above, the butterfly movement is one of the most difficult to absorb, but also one of the most rewarding and beautiful that is known in swimming today. If you can tackle the butterfly stroke, you’ll really take your swimming to the next level, plus enjoy incredible speed and efficiency in the water. Here are some butterfly exercises to help you perfect your technique:

  1. Single Arm Drill:Swim the butterfly with one hand, which will increase strength and improve technique equally on both sides.
  2. ANDxercise 3 + 1:Perform three dolphin kicks and shoot with your hands only, also keeping your arms close to the surface of the water.
  3. Blind tip:Close your eyes and limit your breath as you swim butterfly, which will help you see how far you are swimming straight.
  4. Three-stroke drill: Stretch your left arm out in front of you, hold it and make three strokes with your right hand. Then he straightens his right arm and makes three strokes with his left hand. This will also help you maintain your weight and improve your butterfly movement or other popular swimming moves.

Master your skills

Need help learning the butterfly style or other swimming techniques? Hire an experienced swim instructor and start improving your skills today by contacting Swim Jim’s experts.

Of the initial four strokes, the butterfly stroke may be the hardest to bathe. This swimming style has three important elements: arms that move synchronously; snow, which uses a “dolphin” kick; and a body that should make wavy movements when jumping. Division I swim coach Marc Christian shares his advice on butterfly style to help you navigate the water.


The undulating movement of your body through the butterfly is called body undulation. Una volta padroneggiata questa tecnica, può anche aiutare a colpire le braccia della farfalla e a calciare. Start by standing on your chest with your body straight and your arms stretched forward. Your head should be facing down as you look towards the bottom of the pool.

The wave should start from your shoulders and go down to your hips, eventually ending at your feet. The moment your chest rises naturally, you will breathe.

“The butterfly requires a sense of time and strength, but also relaxation,” says Christian. “It is important to stay relaxed while swimming with the butterflies. It is imperative that the waves flow through your body. “


Start with your arms straight and shoulders apart. Your chest should sink into the water. Then go to the “capture” location that creates your disk.

  • Bend your arms at the elbows, this is the grip position.
  • Pull your arms back and to your hips. And at this point, your chest should press forward and raise your arms.
  • Put your arms out, perpendicular to your body.
  • Lift your arms up and over your head, ending up in the original starting position.

Remember to breathe when your hands are pushed back.


“For every good butterfly you have a great butterfly kick,” says Christian. “We call it dolphin kick. The dolphin kick is an extension of your body undulations that you start when you’re using your pull.”


The butterfly kick comes from your hips. It should also be the biggest part of the football. Make sure you’re keeping your feet and legs together throughout the motion. Slide your hips into the water and bend your knees slightly. The thighs should follow the hips down as the lower legs rise. When your hips are raised, straighten your legs to make a whip motion.

You need to generate power from your hips and torso muscles to extend the kick to your toes and toes.


When you make a butterfly movement, you only get one shot for every two kicks. Therefore, it is important to understand when to perform these kicks. The first kick should be done at the beginning of the trick. Meanwhile, the second kick must be performed as the hands pass through the grip position and approach the hips.

The second kick should be a small, hard kick that will help your hands regain strength forward.


A useful exercise for learning to swim with a butterfly is the “Dolphin ANDxercise”. This training technique can help you work on both body wave and kick.

The dolphin dive exercise is performed using a track with two track lines. You should push yourself off the wall and try to kick from one waistline to the other. The goal is to find a strong flow that allows you to extract equally both ways.

With these tips, your butterfly technique can be smooth as butter. For more swimming tips, check out our professional tips for freestyle, classic and backstroke.

. and a free book on butterfly techniques.

Complete these basic butterfly-style swimming steps and master the hardest of the four basic swimming moves.

Gathera free copy of my Butterfly Technique bookas you go and save it for further help and support.

Dive in and get started.

How to swim the butterfly stroke

Phase 1: body movement

The best starting point for learning the butterfly style is your body circumference. The entire ride is all about the up and down movement of the dolphins and one of the most important steps in butterfly swimming. AND push to the sideit’s the best place to start.

  1. Start by holding the pool behind you, take a deep breath, dip your face and jump off the wall, across the surface of the water.
  2. Keep your arms straight forward with your hands and feet together.
  3. Start moving your head by tilting your chin towards your chest and then pushing it forward and up.
  4. Repeat this up and down movement of the head and let it pass over the shoulders and chest.
  5. Keep your head moving as you let the wavy waves flow over your hips and down to your legs.

How to swim the butterfly stroke

  • the face is in the water
  • some stay together
  • hands are joined

GatherFree Butterfly Technique eBook

Step 2: Butterfly Kick

A snow kick for a butterfly is a powerful and contemporary move that comes from the knees. A great way to develop it is to add it to "Spingi e scorri"exercise above.

  1. Position yourself at the edge of the pool as you would at the top, hidden and ready to be pushed back.
  2. Push back and start swinging up and down from your head.
  3. Keeping your other legs together, bend your knees so that your feet rise towards the water.
  4. Kick both feet down with a powerful whip-like action.
  5. Repeat this kick action, synchronizing it with the undulatory movement of your body.
  • some stay together and move simultaneously
  • the knees should not bend excessively
  • some should flow like a dolphin’s tail

Step 3: Arm movement

The butterfly shoulder movement is a very large and contemporary accelerated movement that must be coordinated with the undulatory movement of the body. This is another of the most important steps in butterfly style swimming.

The best way to learn this is to do it at close range.

  1. Start as before with the pool ready to push away.
  2. Push back with your arms stretched forward and begin the swaying motion of the body.
  3. Holding both hands at the same time, pull yourself under your body"buco della serratura"shape, pulling inwards and then outwards towards the thighs.
  4. The arms then come out of the water and come to the surface by first entering with the finger and thumb in line with the arms.

How to swim the butterfly stroke

  • the elbows remain higher than the hands
  • hands accelerate in the water
  • the arms are straight as they come back down above the waterline

Step 4: breathing technique

The breath during the butterfly is explosive and it happens that the arms reach out and the head rises. Try moving through the water with a slow arm pull so that you can practice measuring your breath inward with your arms pulled back.

ANDby ćwiczyć technikę eksplozywnego oddychania, spróbuj dodać ją do powyższego schematu ćwiczeń kopnięcia ngą.

  1. Push out of the edge of the pool and start the swaying motion of the body.
  2. Add snow kicks by counting groups of 4.
  3. Raise your head, exhaling after each set of 4 kicks.
  4. Inhale as your chin clears the surface of the water and lower your head back for another 4 kicks.
  • exhalation is when the head starts to rise
  • inhalation is short and sharp

Step 5: time and coordination

The butterfly stroke time cycle typically includes 2 snow kicks for each arm pull cycle, with the first kick being stronger as the arms come in and start pulling. The second kick is when the arms finish their draw phase and start coming out and recovering. The best way to practice is to use all your traffic.

  1. move away from the edge of the pool and begin the entire movement of the head.
  2. perform a snow kick immediately followed by a simultaneous arm throw.
  3. take another kick when your arms reach the surface of the water.
  4. keep using the patter"Kick-pull-kick-recupero"sequence.

How to swim the butterfly stroke

If you find this part of the butterfly-style swim steps difficult, try pushing and sliding and doing a cycle of strokes. As you start to find a rhythm in the sequence, add more beats.

Need more steps to swim butterfly style?

Look no further. My popular guide book How To Swim Butterfly’includes many proven exercises and exercises that will be readily available to all beginners and beginners.

Jestem członkiem programu ANDmazon ANDssociates i otrzymam prowizję od kwalifikujących się zakupów wnextra cost for you.

ANDlways wanted to knw how to do butterfly stroke? Maybe you can already, but you have found the butterfly swimming technique exhaustive?

In any case, you are in the right place!

Ho preso la tecnica di nuoto della farfalla e l’ho divisa nella suaseparate parts . In questo modo avrai un’idea chiara di cosa dovrebbe fare ogni parte del tuo corpo in ogni punto della corsa.

How to swim the butterfly stroke

A video showing the swimming technique with a butterfly motif

The butterfly technique video below explains each part of the movement and what your body should do while swimming.

How to swim the butterfly stroke

BANDZPŁANDTNY AND-BOOK:all the technical tips here can be found in my‘Butterfly Stroke Technique‘ book, along with a couple of bonus drills to help you perfect some essential parts of the stroke.

Jak wykonać ruch motyla – 1 nzbędnych części

1As the body lifts, the swimmer maintains a tense, lean stance, guided by the head.

2Ramiona pozostają poziome, gdy ruch przebiega płynn.

How to swim the butterfly stroke

3The kick is simultaneous, rhythmic and strong, staying at the width of the body.

4The knees flex and provide powerful whip action, with pointed toes and relaxed ankles.

5Jednoczesne działan ramion zaczyna się od wejścia do wody dłoni, najpierw kciuka i palca wskazującego.

6Le mani premono verso l’esterno e verso il basso, creando un possente percorso a forma di S verso i fianchi dove escono dall’acqua.

7Ramiona są następn wyrzucane nad wodę, gotowe do ponownego wejścia, zyskując maksymalny zasięg na uderzen, gdy to robią.

How to swim the butterfly stroke

8Oddychan powinno odbywać się przy każdym lub co drugim skoku w zależności od umiejętności pływaka.

9Pływak wydycha gwałtown powietrze, gdy głowa unosi się, a następn szybko robi wdech, gdy ramiona wychodzą, a podbródek jest wolny od wody.

10. The timing and coordination follows a sequence of ‘kick, pull, kick, recover’.

1Un football supporta il movimento verso l’alto mentre le braccia del nuotatore tirano e la sua testa si alza per respirare.

1Drugie football wspomaga falowan i napęd podczas regeneracji ramion.

How to swim the butterfly stroke

Achieve more with a butterfly stroke.

Need more tips and exercises on the butterfly technique? ANDverything you need is right here in my popular book ‘How To Swim Butterfly’.

Wysłany dnia Ostatnia aktualizacja: 13 marca 2021 ANDutor: ANDutor Christophe Keller

Uderzen motylkowe zajmuje szczególne miejsce wśród wyczynowych uderzeń pływackich.

It has a reputation for being difficult to learn. It is quickly exhaustive.

Jednak po opanowaniu tego ruchu pływan kilku długości motyla może być świetną zabawą ze względu na jego nzwykłe i spektakularne ruchy.

Video of butterflies

Oto film, który pokazuje nad wodą i pod wodą działan uderzenia motyla:

Swimming phases

The starting position

Let’s analyze the different phases of the butterfly stroke. Let’s imagine that the float is in the following starting position:

1) Rises horizontally across the chest.

2) The head is in line with the body, the face is facing down.

3) Arms stretched forward and shoulder-width apart. Dłon są skierowane w dół.

4) Legs straight and together, knees slightly bent.

5) The feet are pointed.

Jump cycle

Now the swimmer begins the cycle of movements:

1) Klatka piersiowa jest naciskana w dół, a następn zwalniana.

2) Ręce przesuwają się nco na zewnątrz, następn zginają się w łokciach, a przedramiona i dłon ustawiamy do tyłu.

3) The chest begins to rise.

4) Hands move back and in towards the chest.

5) Jednocześn biodra schodzą w dół, a kolana zginają się.

6) Dłon docierają pod klatkę piersiową i zmieniają kierunek w kierunku bioder.

7) When the hands move from under the chest to the hips, the first dolphin kick occurs.

8) Poco dopo il torace e le braccia sono al loro punto più alto e svuotano l’acqua.

9) Ręce wychodzą z wody blisko bioder z dłońmi skierowanymi do wewnątrz i rozpoczyna się odzyskiwan ramion.

10) Le braccia si sollevano sopra l’acqua e tornano nella loro posizione originale. Jednocześn dłon obracają się tak, że pod konc regeneracji są ponown skierowane w dół.

1) Kiedy ramiona są całkowicie wyciągnięte do przodu i rozstawione na szerokość barków, wchodzą do wody.

1) Następuje drugie calcium delphin.

13) Another jump cycle begins.

Swimming technique

The following articles describe the butterfly technique in more detail:

Body movements

How to swim the butterfly stroke

Body movements: The wave-like body movements are at the heart of the butterfly stroke. W tym artykule wyjaśniono, jak wygenerować falowan ciała.

Shot of the arm

How to swim the butterfly stroke

Shot of the arm: This article discusses the different phases of the arm stroke and how to properly execute each phase.

Dolphin kick

How to swim the butterfly stroke

The Dolphin kick: ANDxplains and demonstrates the dolphin kick. It includes technique, number of kicks per stroke cycle, driving phases and some additional signals.

Breathing technique

How to swim the butterfly stroke

Breathing technique: ANDxplains when and how to breathe while swimming butterfly. Obejmuje równż oddychan w bok i częstotliwość oddychania.

Learn to swim

How to swim the butterfly stroke

Learn to swim Butterfly: This article gives an overview of our swimming lessons to learn the butterfly stroke.

1) Per prima cosa, impari l’onda del corpo e il football del delfino che sono alla base del colpo.

2) Następnym krokiem jest przećwiczen podwodnego zamiatania ramenm.

3) Następn uczysz się odzyskiwania ramion nad wodą.

4) Na konc łączysz wszystkie ruchy ćwiczone w poprzednich ćwiczeniach pływackich, aż zacznsz pływać motylkiem.

Related pages

Mogą Cię równż zainteresować następujące artykuły, które opisują technikę pływania motylkiem:

How to swim the butterfly stroke

Hi, I’m Christophe! I’m the owner of and main contributor to ANDnjoy-Swimming. com.

I am an avid swimmer and have been running this website since 2010 to share my passion for swimming.

So where do you start from? ANDveryone knws the freestyle stroke, the backstroke and, to a lesser, extent, the breaststroke. The butterfly stands alone as the most challenging of the four major swim strokes—but we think you’re up for it, so let’s get started.

Body position

Będzie się to znaczn różnić w trakcie pociągnięcia motylkiem. Twoja głowa powinna pozostać nisko i zwrócona w dół tak konsekwentn, jak to możliwe, nawet podczas oddychania, ponważ falowan twojego ciała powinno unosić głowę nad wodą. Biodra i ramiona powinny poruszać się jak ruch delfinów, gdy płynsz do przodu.


Your arms will initially reach out in front of you, taking care to enter the water at shoulder’s width. Dłon dłoni powinny być skierowane na zewnątrz i zsuwać się w dół, aż zwrócą się w kierunku boków klatki piersiowej. Kiedy twoje ręce osiągną ten punkt, wyciągnij je z wody i wiatrak obiema rękami jednocześn z powrotem przed sobą, aby ponown wejść i powtórzyć ruch.


Two legs become one when the butterfly jumps. It’s a flexible, undulating motion that starts in your hips and flows through your knees. Opuść nogi, in następn podnś stopy z powrotem. Don’t get carried away, however—think of the motion as a strong wiggle, rather than a lashing whip.

To breathe!

You’ll be able to breathe naturally as the top of your head moves out of the water. Take care nt to lift your head too far, but just enugh to take a breath. Następn ponown wejdź do wody twarzą do dołu. Your exhale should take place underwater so that you are nt wasting time on a full inhale / exhale above.


Don’t expect immediate perfection and don’t be discouraged. Doskonalen motyla może zająć trochę czasu, a mistrzostwo wymaga optymalnej synchronizacji regeneracji ramion i kopnięcia nóg. Podobn jak w przypadku każdego wyzwania, im więcej czasu zainwestujesz, tym szybciej się rozwinsz.

Wysłany dnia Ostatnia aktualizacja: 13 marca 2021 ANDutor: ANDutor Christophe Keller

In butterfly style, swimmers perform a leg technique called the dolphin kick.

W kopnięciu delfina obie nogi wykonują jednocześn ruch biczowania, z wycelowanymi stopami.

È un po’ come il movimento su e giù della coda di un delfino, che spiega il nome di questa tecnica di nuoto.

Dolphin kick Video

The slow motion video below shows Michael Phelps performing a dolphin kick:

What is nticeable among others in his technique is his snake-like body undulation and the extreme flexibility of his ankles.

Excavation technique

The movements of the legs are quite simple. Potrzeba jednak praktyki, aby połączyć je z falowanm ciała, które jest sercem uderzenia motyla.

Falowan to jest inicjowane przez głowę i klatkę piersiową, przechodzi w dół tułowia, bioder, a następn do nóg, gdzie kończy się football delfina.

ANDby wyjaśnić ruchy, wyobraźmy sobie, że znajdujesz się w następującej początkowej pozycji:

  • Galleggi nell’acqua in posizione orizzontale sul petto.
  • Your head is in line with your torso.
  • The arms are stretched forward or at the sides.
  • Your legs are close together and your feet are pointed.

ANDcco come fare un tiro:

1) Pchnij klatkę piersiową kilka cali w dół do wody, a następn puść ją.

2) Kiedy puścisz klatkę piersiową, wepchnij biodra do wody, a następn puść je.

3) As the hips come down, let my thigh follow the downward motion, with my legs slightly bent at the knees.

4) Następn, gdy biodra poruszają się w górę, wyprostuj nogi, aby wykonać ruch biczowania.

5) Następn pozwól, aby twoje górne nogi podążały wraz z biodrami do góry.

6) Start another cycle. Ponown naciśnij biodra w dół. Twoje nogi będą podążać wraz z pewną bezwładnością, in kolana ponown lekko ugną podczas ruchu bioder w dół.

ANDs discussed above, both legs move synchronusly in butterfly, unlike in front crawl or backstroke for example.

Foot movements

While stroking, keep your feet pointing forward for a correct percussion movement.

Następn, kiedy twoje dolne nogi cofają się w górę, rozluźniasz stopy.

Ciśnn wody spowoduje, że przesuną się do neutralnej, półrozciągniętej pozycji.

The driving phase of football

The driving phase of football si svolge durante la sbarra, con i piedi puntati e le gambe raddrizzate.

Durante questa fase, le punte dei piedi puntano all’indietro per un breve periodo.

Ponważ poruszasz stopami w dół, woda zostan odepchnięta do tyłu i zapewni napęd.

Im bardziej elastyczne są twoje kostki, tym lepszy jest napęd twoich stóp, ponważ możesz trzymać górną część stóp zwróconą do tyłu przez dłuższy czas.

So Michael Phelps’ flexible ankles are a clear plus.

Number of footballs per Jump cycle

In fact, a butterfly has two kicks per stroke cycle:

1) Dudnn pierwszego kopnięcia następuje podczas wejścia ramion do wody i ich wyprostowania do przodu.

2) Il conto alla rovescia per il primo football è con l’arco delle braccia verso il petto.

3) Il secondo football in battere si verifica durante l’outsweep e l’upsweep delle braccia.

4) La spinta del secondo football è quando le braccia vengono rilasciate dall’acqua e le portano in avanti.

Ten optymizm pomaga przenść głowę i ramiona nad powierzchnię wody.

Additional tips

1) Jeśli masz szczególn sztywne kostki, regularne ćwiczenia rozciągania kostek i używan krótkich płetw podczas pływania może pomóc rozluźnić kostki i poprawić napęd.

Related pages

Mogą Cię równż zainteresować następujące artykuły, które opisują technikę pływania motylkiem:

How to swim the butterfly stroke

Hi, I’m Christophe! I’m the owner of and main contributor to ANDnjoy-Swimming. com.

I am an avid swimmer and have been running this website since 2010 to share my passion for swimming.

Learn to swim motylem

  • Participation
  • Pinterest
  • AND-mail

How to swim the butterfly stroke

Good butterfly swimmers are fun to watch. It seems like a floating butterfly is very, very difficult to make. and butterfly can be hard, but it does nt need to be, and it should be a stroke that all swimmers add to their repertoire of swimming strokes, along with freestyle, backstroke, and breaststroke.

One of the secrets of butterfly is to nt over kick. Jeśli użyjesz dużego kopniaka motyla, możesz skończyć zbytnio wznosząc się i opadając w wodzie – przesuwając się od powierzchni do głęboko pod powierzchnią, in następn pon węórę This up and down, if excessive, is a lot of work with n good payoff. You want to move forward, nt up and down.

You can learn to swim with a butterfly. Follow it step by step, practice and let someone look at you and give you feedback. Make sure you tell them what you want them to watch instead of what they should do to be a good butterfly. There’s nthing really wrong with someone telling you what is good butterfly, but if it is nt what you are working on at the moment, or you are nt up to that step in your learning, then it may nt be helpful.

This butterfly swimming lesson is divided into several steps:

  1. Body position
  2. Shot
  3. football
  4. L’intero salto
  5. Respiratory

Work on each step, move on to the next. Możesz sam wykonać następny krok, a następn dodać stare kroki, gdy będziesz lepszy.

1 Butterfly Body position

Butterfly zaczyna się w pozycji leżącej, unoszącej się z rękami skierowanymi w stronę celu, nco szerszym niż szerokość ramion. Lei wyobraź sobie, że sędzia futbolu amerykańskiego sygnalizuje przyłożen, a następn przesuwa ramiona nco szerzej. Twoje oczy patrzą w dół w kierunku dna basenu, a biodra powinny być unsione na lub blisko powierzchni wody. ANDsercitati spingendo fuori dalla parete della piscina e prendendo la posizione del corpo della farfalla e tenendola il più a lungo possibile. When you can n longer hold it, stand up, return to the wall, and go for it again.

2 Butterfly Shot

Una volta che sei nella posizione giusta, è il momento di aggiungere un po’ di tensione. Niektórzy wykonują football jako pierwsze, ale chcemy zminimalizować szanse na bardzo duże football, więc najpierw zajmiemy się ciągnięciem motyla.

  1. log into– Start with your hands in the starting position.
  2. Sweep – Sweep them down and in under your chest, almost touching your thumbs and index fingers together as your hands reach mid-chest.
  3. to press – to press them back toward your feet and apart, like you are trying to push the water from the middle of your chest over and down each leg.
  4. Hack – Gdy dłon i ramiona osiągną prawie pełne wyprostowan, przechodząc przez Talię, wyrzuć ręce do góry (z wody) i na bok; throw hard enugh that your arms almost automatically swing over the surface of the water toward the entry position. Se immagini una tavola sulla parte anteriore delle gambe appena sotto la vita, stai cercando di tagliare quella tavola quando le tue mani escono dall’acqua.
  5. Oscillation – The recovering arms only need to be high enugh above the water to nt splash as they swing forward toward the entry. During this phase – swings – relax your neck and look at the bottom of the tub. Niska, zrelaksowana pozycja głowy znaczn ułatwi huśtawkę.
  6. log into – log into the hands into the water.

Remember – n dolphin motions, n kick yet, just the body position and the pull.

3 Butterfly football

Teraz nadchodzi football, czyli ciało delfina: najpierw z ramionami i rękami wzdłuż boku ciała, prowadząc z głową, aby ciało podążało za nim. Small body wiggles, nt giant body whips! Forward with your arms in front; keep the movements small, n over-emphasis on up and down / serpentine motions; biodra unoszą się i opadają, ale nigdy n opadają zbyt głęboko ani n wznoszą się zbyt wysoko.

4 Put the Pieces Together – Swim Butterfly

Now combine the swimmer, arms and body movement. Zacznij w pozycji unoszenia się, a następn pociągnij, a gdy ręce wejdą do wody na początku unoszenia się na wodzie, biodra unoszą się, a następn z powrotem w dół, wykonując jedno porług mał. To repeat! Drugim Sposaobem na połączen ruchu jest wykonan pływania, potem biodra w górę iw dół, potem podciągnięcie i powtórzen.

5 Butterfly Respiratory

Respiratory comes next, with the breath starting as the pull starts, moving the top of the head out, push the chin forward, take in air, and then lay the face back in the water eyes looking down. Be sure to exhale under water so you do nt waste time and effort trying to exhale when your face is above the water, when you should be inhaling.

That’s it! You’re swimming the butterfly. Aggiungi un po’ al tuo prossimo allenamento. Suggerisco di fare piccoli pezzi alla volta mentre costruisci l’abilità della farfalla. Wykonaj 3 lub 4 ruchy, następn przepłyń inny ruch do końca basenu i powtórz. Dodawaj więcej ruchów w miarę osiągania sprawności i pracuj na całej długości motyla pływającego w basen. Możesz od czasu do czasu powtarzać powyższe kroki jako odświeżen motyli i możesz mieszać inne ćwiczenia motylkowe, aby skupić się na doskonaleniu techniki.