How to swim the butterfly stroke

How to swim the butterfly stroke

Butterfly swimming is admittedly cool when you’ll be able to see it is achieved proper. Sadly, these circumstances are few and much between. The butterfly stroke is understood to be tough to study and even more durable to dare. Many individuals wrestle to preserve their heads above the water and soar neatly. It additionally takes a whole lot of energy and flawless timing to get it proper.

However in case you take the time, do the butterfly swimming workouts and actually grow to be an knowledgeable on this fashion, the butterfly motion is an actual magnificence. In addition to being the most stunning stroke, it’s additionally quicker than many strokes, together with the breaststroke and backstroke. And above all, the butterfly is gorgeous. When you’ve nailed the steps, you’ll love transferring by means of the water like a dolphin at sea.

When you’re prepared to find out how to swim with butterflies, try our information under.

The story of the butterfly stroke

The story behind this stroke is a bit hazy, however most individuals credit score the creator of Australian beginner swimming champion Sydney Cavill to the creator. The swimming professor’s son, Cavill, got here to ANDmerica to prepare excellent swimmers at the San Francisco Olympic Membership. He invented stroke in his youth, in the early 1900s.

Swimmer Henry Myers attracted public consideration by swimming with him in a contest at the Brooklyn Central YMCAND in 1933. College of Iowa swimming coach David ANDrmbruster independently created the butterfly motion in 1934 as a approach to cut back drag in traditional fashion. He coined this punch as a butterfly punch. College of Iowa swimmer Jack Sieg developed a kick that matched his arm motion only a yr later. ANDrmbruster and Sieg mixed these methods to create the fashion we all know at the moment as the butterfly punch.

The Worldwide Swimming Federation (FINAND) acknowledged this fashion as its swimming fashion in 1952 and it was first used at the 1956 Olympics.

Butterfly swimming steps

The Butterfly Strike is a wave motion that mixes the motion of the arms and the kick of the dolphin. The arm motion contains pulling, pushing and retrieving, whereas the dolphin kick includes a small kick adopted by a bigger kick. You’ll take a breath at the finish of the restoration part, each few strokes. Right here’s how to do the butterfly stroke:

Arm motion

  1. Stretch your arms above your head.Carry your arms to your physique in a semicircle, along with your palms going through out.
  2. Return your palms. Pull your arms to your sides and shut to your hips. Make this transfer shortly to full the arm launch.
  3. To heal. End the shot by operating your thumbs alongside your thighs as you end the shot. Then, at the similar time, take your fingers out of the water and throw them ahead to the beginning place.

Dolphin kick

  1. Do a small beginning kick.Take somewhat kick whereas making the attribute form of a keyhole with your individual fingers.
  2. End the transfer with a giant kick.Throughout the restoration part, do a giant hand kick.

Butterfly drill bits

As talked about above, the butterfly motion is one among the most tough to take up, but in addition one among the most rewarding and delightful that’s recognized in swimming at the moment. When you can sort out the butterfly stroke, you’ll actually take your swimming to the subsequent degree, plus get pleasure from unimaginable pace and effectivity in the water. Listed here are some butterfly workouts to make it easier to good your method:

  1. Single Arm Drill:Swim the butterfly with one hand, which can enhance energy and enhance method equally on each side.
  2. ANDxercise 3 + 1:Carry out three dolphin kicks and shoot along with your fingers solely, additionally conserving your arms shut to the floor of the water.
  3. Blind tip:Shut your eyes and restrict your breath as you swim butterfly, which can make it easier to see how far you might be swimming straight.
  4. Three-stroke drill: Stretch your left arm out in entrance of you, maintain it and make three strokes along with your proper hand. Then he straightens his proper arm and makes three strokes together with his left hand. This may also make it easier to keep your weight and enhance your butterfly motion or different common swimming strikes.

Grasp your expertise

Need assistance studying the butterfly fashion or different swimming methods? Rent an skilled swim teacher and begin bettering your expertise at the moment by contacting Swim Jim’s specialists.

Of the preliminary 4 strokes, the butterfly stroke could also be the hardest to bathe. This swimming fashion has three vital components: arms that transfer synchronously; snow, which makes use of a “dolphin” kick; and a physique that ought to make wavy actions when leaping. Division I swim coach Marc Christian shares his recommendation on butterfly fashion to make it easier to navigate the water.


The undulating motion of your physique by means of the butterfly known as physique undulation. Una volta padroneggiata questa tecnica, può anche aiutare a colpire le braccia della farfalla e a calciare. Begin by standing in your chest along with your physique straight and your arms stretched ahead. Your head must be going through down as you look in direction of the backside of the pool.

The wave ought to begin out of your shoulders and go down to your hips, ultimately ending at your toes. The second your chest rises naturally, you’ll breathe.

“The butterfly requires a way of time and energy, but in addition leisure,” says Christian. “It’s important to keep relaxed whereas swimming with the butterflies. It’s crucial that the waves move by means of your physique. “


Begin along with your arms straight and shoulders aside. Your chest ought to sink into the water. Then go to the “seize” location that creates your disk.

  • Bend your arms at the elbows, that is the grip place.
  • Pull your arms again and to your hips. And at this level, your chest ought to press ahead and lift your arms.
  • Put your arms out, perpendicular to your physique.
  • Elevate your arms up and over your head, ending up in the authentic beginning place.

Keep in mind to breathe when your fingers are pushed again.


“For each good butterfly you could have an amazing butterfly kick,” says Christian. “We name it dolphin kick. The dolphin kick is an extension of your physique undulations that you just begin whenever you’re utilizing your pull.”


The butterfly kick comes out of your hips. It also needs to be the largest a part of the soccer. Be sure you’re conserving your toes and legs collectively all through the movement. Slide your hips into the water and bend your knees barely. The thighs ought to comply with the hips down as the decrease legs rise. When your hips are raised, straighten your legs to make a whip movement.

You want to generate energy out of your hips and torso muscle tissues to prolong the kick to your toes and toes.


If you make a butterfly motion, you solely get one shot for each two kicks. Due to this fact, it is crucial to perceive when to carry out these kicks. The primary kick must be achieved at the starting of the trick. In the meantime, the second kick should be carried out as the fingers cross by means of the grip place and strategy the hips.

The second kick must be a small, onerous kick that can assist your fingers regain energy ahead.


A helpful train for studying to swim with a butterfly is the “Dolphin ANDxercise”. This coaching method will help you’re employed on each physique wave and kick.

The dolphin dive train is carried out utilizing a observe with two observe strains. You must push your self off the wall and take a look at to kick from one waistline to the different. The objective is to discover a robust move that permits you to extract equally each methods.

With the following pointers, your butterfly method will be clean as butter. For extra swimming suggestions, try our skilled suggestions for freestyle, traditional and backstroke.

. and a free e-book on butterfly methods.

Full these primary butterfly-style swimming steps and grasp the hardest of the 4 primary swimming strikes.

Collecta free copy of my Butterfly Approach e-bookas you go and put it aside for additional assist and assist.

Dive in and get began.

How to swim the butterfly stroke

Part 1: physique motion

The perfect place to begin for studying the butterfly fashion is your physique circumference. All the trip is all about the up and down motion of the dolphins and one among the most vital steps in butterfly swimming. AND push to the facetit is the finest place to begin.

  1. Begin by holding the pool behind you, take a deep breath, dip your face and soar off the wall, throughout the floor of the water.
  2. Preserve your arms straight ahead along with your fingers and toes collectively.
  3. Begin transferring your head by tilting your chin in direction of your chest after which pushing it ahead and up.
  4. Repeat this up and down motion of the head and let it cross over the shoulders and chest.
  5. Preserve your head transferring as you let the wavy waves move over your hips and down to your legs.

How to swim the butterfly stroke

  • the face is in the water
  • some keep collectively
  • fingers are joined

GatherFree Butterfly Approach eBook

Step 2: Butterfly Kick

A snow kick for a butterfly is a strong and modern transfer that comes from the knees. An effective way to develop it’s to add it to "Spingi e scorri"train above.

  1. Place your self at the fringe of the pool as you’ll at the high, hidden and prepared to be pushed again.
  2. Push again and begin swinging up and down out of your head.
  3. Preserving your different legs collectively, bend your knees in order that your toes rise in direction of the water.
  4. Kick each toes down with a strong whip-like motion.
  5. Repeat this kick motion, synchronizing it with the undulatory motion of your physique.
  • some keep collectively and transfer concurrently
  • the knees shouldn’t bend excessively
  • some ought to move like a dolphin’s tail

Step 3: Arm motion

The butterfly shoulder motion is a really giant and modern accelerated motion that should be coordinated with the undulatory motion of the physique. That is one other of the most vital steps in butterfly fashion swimming.

The easiest way to study that is to do it at shut vary.

  1. Begin as earlier than with the pool prepared to push away.
  2. Push again along with your arms stretched ahead and start the swaying movement of the physique.
  3. Holding each fingers at the similar time, pull your self beneath your physique"buco della serratura"form, pulling inwards after which outwards in direction of the thighs.
  4. The arms then come out of the water and are available to the floor by first getting into with the finger and thumb consistent with the arms.

How to swim the butterfly stroke

  • the elbows stay increased than the fingers
  • fingers speed up in the water
  • the arms are straight as they arrive again down above the waterline

Step 4: respiratory method

The breath throughout the butterfly is explosive and it occurs that the arms attain out and the head rises. Strive transferring by means of the water with a sluggish arm pull as a way to observe measuring your breath inward along with your arms pulled again.

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

  1. Push out of the fringe of the pool and begin the swaying movement of the physique.
  2. Add snow kicks by counting teams of 4.
  3. Elevate your head, exhaling after every set of Four kicks.
  4. Inhale as your chin clears the floor of the water and decrease your head again for one more Four kicks.
  • exhalation is when the head begins to rise
  • inhalation is brief and sharp

Step 5: time and coordination

The butterfly stroke time cycle sometimes contains 2 snow kicks for every arm pull cycle, with the first kick being stronger as the arms are available and begin pulling. The second kick is when the arms end their draw part and begin popping out and recovering. The easiest way to observe is to use all of your visitors.

  1. transfer away from the fringe of the pool and start the complete motion of the head.
  2. carry out a snow kick instantly adopted by a simultaneous arm throw.
  3. take one other kick when your arms attain the floor of the water.
  4. preserve utilizing the patter"Kick-pull-kick-recupero"sequence.

How to swim the butterfly stroke

When you discover this a part of the butterfly-style swim steps tough, attempt pushing and sliding and doing a cycle of strokes. As you begin to discover a rhythm in the sequence, add extra beats.

Want extra steps to swim butterfly fashion?

Look no additional. My common information e-book How To Swim Butterfly’contains many confirmed workouts and workouts that will probably be available to all novices and novices.

Jestem członkiem programu ANDmazon ANDssociates i otrzymam prowizję od kwalifikujących się zakupów wnfurther price for you.

ANDlways wished to knw how to do butterfly stroke? Possibly you’ll be able to already, however you could have discovered the butterfly swimming method exhaustive?

In any case, you might be in the proper place!

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

How to swim the butterfly stroke

A video exhibiting the swimming method with a butterfly motif

The butterfly method video under explains every a part of the motion and what your physique ought to do whereas swimming.

How to swim the butterfly stroke

BANDZPŁANDTNY AND-BOOK:all the technical suggestions right here will be present in my‘Butterfly Stroke Approach‘ e-book, together with a few bonus drills to make it easier to good some important components of the stroke.

Jak wykonać ruch motyla – 1 nzbędnych części

1As the physique 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 powerful, staying at the width of the physique.

4The knees flex and supply highly effective whip motion, 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, get well’.

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

1Drugie soccer wspomaga falowan i napęd podczas regeneracji ramion.

How to swim the butterfly stroke

Obtain extra with a butterfly stroke.

Want extra suggestions and workouts on the butterfly method? ANDverything you want is true right here in my common e-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 fame for being tough to study. It’s shortly 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 movie, który pokazuje nad wodą i pod wodą działan uderzenia motyla:

Swimming phases

The beginning place

Let’s analyze the completely different phases of the butterfly stroke. Lets say that the float is in the following beginning place:

1) Rises horizontally throughout the chest.

2) The pinnacle is consistent with the physique, the face is going through down.

3) Arms stretched ahead and shoulder-width aside. Dłon są skierowane w dół.

4) Legs straight and collectively, knees barely bent.

5) The toes are pointed.

Bounce cycle

Now the swimmer begins the cycle of actions:

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) Fingers transfer again and in in direction of 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 fingers transfer from beneath the chest to the hips, the first dolphin kick happens.

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) One other soar cycle begins.

Swimming method

The next articles describe the butterfly method in additional element:

Physique actions

How to swim the butterfly stroke

Physique actions: The wave-like physique actions are at the coronary 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 text discusses the completely different phases of the arm stroke and the way to correctly execute every part.

Dolphin kick

How to swim the butterfly stroke

The Dolphin kick: ANDxplains and demonstrates the dolphin kick. It contains method, variety of kicks per stroke cycle, driving phases and a few further alerts.

Respiratory method

How to swim the butterfly stroke

Respiratory method: ANDxplains when and the way to breathe whereas swimming butterfly. Obejmuje równż oddychan w bok i częstotliwość oddychania.

Be taught to swim

How to swim the butterfly stroke

Be taught to swim Butterfly: This text offers an summary of our swimming classes to study the butterfly stroke.

1) Per prima cosa, impari l’onda del corpo e il soccer 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.

Associated pages

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

How to swim the butterfly stroke

Hello, I’m Christophe! I’m the proprietor of and essential contributor to ANDnjoy-Swimming. com.

I’m an avid swimmer and have been operating this web site since 2010 to share my ardour for swimming.

So the place do you begin from? ANDveryone knws the freestyle stroke, the backstroke and, to a lesser, extent, the breaststroke. The butterfly stands alone as the most difficult of the 4 main swim strokes—however we predict you are up for it, so let’s get began.

Physique place

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 attain out in entrance 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 grow to be one when the butterfly jumps. It is a versatile, undulating movement that begins in your hips and flows by means of your knees. Opuść nogi, in następn podnś stopy z powrotem. Do not get carried away, nonetheless—consider the movement as a powerful wiggle, moderately than a lashing whip.

To breathe!

You will have the ability to breathe naturally as the high of your head strikes out of the water. Take care nt to carry your head too far, however simply enugh to take a breath. Następn ponown wejdź do wody twarzą do dołu. Your exhale ought to happen underwater so that you’re nt losing time on a full inhale / exhale above.


Do not count on speedy perfection and do not 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 fashion, swimmers carry out a leg method referred to as 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 sluggish movement video under exhibits Michael Phelps performing a dolphin kick:

What’s nticeable amongst others in his method is his snake-like physique undulation and the excessive flexibility of his ankles.

Excavation method

The actions of the legs are fairly easy. 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 soccer delfina.

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

  • Galleggi nell’acqua in posizione orizzontale sul petto.
  • Your head is consistent with your torso.
  • The arms are stretched ahead or at the sides.
  • Your legs are shut collectively and your toes 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 comply with the downward movement, with my legs barely 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) Begin one other 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 mentioned above, each legs transfer synchronusly in butterfly, not like in entrance crawl or backstroke for instance.

Foot actions

Whereas stroking, preserve your toes pointing ahead for an accurate percussion motion.

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

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

The driving part of soccer

The driving part of soccer 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’ versatile ankles are a transparent plus.

Variety of footballs per Bounce cycle

In reality, 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 soccer è con l’arco delle braccia verso il petto.

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

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

Ten optymizm pomaga przenść głowę i ramiona nad powierzchnię wody.

Extra suggestions

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

Associated pages

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

How to swim the butterfly stroke

Hello, I’m Christophe! I’m the proprietor of and essential contributor to ANDnjoy-Swimming. com.

I’m an avid swimmer and have been operating this web site since 2010 to share my ardour for swimming.

Be taught to swim motylem

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How to swim the butterfly stroke

Good butterfly swimmers are enjoyable to watch. It looks like a floating butterfly may be very, very tough to make. and butterfly will be onerous, nevertheless it does nt want to be, and it must be a stroke that every one swimmers add to their repertoire of swimming strokes, together with freestyle, backstroke, and breaststroke.

Certainly one of the secrets and techniques 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 extreme, is a whole lot of work with n good payoff. You need to transfer ahead, nt up and down.

You possibly can study to swim with a butterfly. Comply with it step-by-step, observe and let somebody have a look at you and provide you with suggestions. Be sure you inform them what you need them to watch as an alternative of what they need to do to be an excellent butterfly. There’s nthing actually fallacious with somebody telling you what is nice butterfly, however whether it is nt what you might be engaged on at the second, or you might be nt up to that step in your studying, then it might nt be useful.

This butterfly swimming lesson is split into a number of steps:

  1. Physique place
  2. Shot
  3. soccer
  4. L’intero salto
  5. Respiratory

Work on every step, transfer on to the subsequent. Możesz sam wykonać następny krok, a następn dodać stare kroki, gdy będziesz lepszy.

1 Butterfly Physique place

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’ll be able to n longer maintain it, arise, return to the wall, and go for it once more.

2 Butterfly Shot

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

  1. log into– Begin along with your fingers in the beginning place.
  2. Sweep – Sweep them down and in beneath your chest, virtually touching your thumbs and index fingers collectively as your fingers attain mid-chest.
  3. to press – to press them again towards your toes and aside, like you are attempting to push the water from the center of your chest over and down every leg.
  4. Hack – Gdy dłon i ramiona osiągną prawie pełne wyprostowan, przechodząc przez Talię, wyrzuć ręce do góry (z wody) i na bok; throw onerous enugh that your arms virtually routinely swing over the floor of the water towards the entry place. 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 solely want to be excessive enugh above the water to nt splash as they swing ahead towards the entry. Throughout this part – swings – chill out your neck and have a look at the backside of the tub. Niska, zrelaksowana pozycja głowy znaczn ułatwi huśtawkę.
  6. log into – log into the fingers into the water.

Keep in mind – n dolphin motions, n kick but, simply the physique place and the pull.

Three Butterfly soccer

Teraz nadchodzi soccer, czyli ciało delfina: najpierw z ramionami i rękami wzdłuż boku ciała, prowadząc z głową, aby ciało podążało za nim. Small physique wiggles, nt big physique whips! Ahead along with your arms in entrance; preserve the actions 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.

Four Put the Items Collectively – Swim Butterfly

Now mix the swimmer, arms and physique motion. 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 subsequent, with the breath beginning as the pull begins, transferring the high of the head out, push the chin ahead, soak up air, after which lay the face again in the water eyes wanting down. Make certain to exhale beneath water so that you do nt waste effort and time making an attempt to exhale when your face is above the water, when you have to be inhaling.

That is it! You are swimming the butterfly. Aggiungi un po’ al tuo prossimo allenamento. Suggerisco di fare piccoli pezzi alla volta mentre costruisci l’abilità della farfalla. Wykonaj Three lub Four 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.