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ARMYMOM46's Photo ARMYMOM46 Posts: 5,267
7/9/11 8:18 A

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BACK STYLE STROKE

1. BAN NECK BEND--IN BACK STORKE, YOU ROTATE FROM SIDE TO SIDE AS YOU STROKE. TO BREATH EVERY THREE STROKES AND MAINTAIN SPEED, KEEP YOUR HEAD AND BODY IN LINE AS YOU WORK YOUR HIPS AND CORE TO BREATHE TAKE A BREATH THRIOGH YOUR MOUTH EVERY THREE BAK STORKES. WHEN YOUR NOT BREATTHING, HOLD YOUR HEAD FACING UP
2. ARC YOUR ARMS-- WITHEACH STROKE, YOUR ARM SHOULD ENTER THE WATER SLIGHTLY CURVED, . YOU REACH OUT, BUT DONíT EXTEND A STRIGHT ARM, THAT PREVENTS FROM FULLY ENGAGING SHOULDER MUSCLES THROUGH OUT YOUR STROKE, SO YOU LOSE POWER. ALSO KEEPING YOUR ARM CURVED AND CLOSE TO YOUR BODY EXTEND YOUR ARM AS FAR AS CAN. THIS WORKS YOUR ARMS AND AB MUSCLES AND ASLO IS EASIER TO DO AND GIVES YOU MORE SPEED EASIER.
3. THINK TIGHT TORSO--SUCK IN YOUR NAVEL TO ENGAGE THE CORE AS YOU ROLL FROM SIDE TO SIDE. YOUR TORSO HELPS THE PARTS OF YOUR BODY MOVE AS A UNIT, WHICH AIDS IN AMPING UP THE SPEED AND EASING YOUR EFFORT. YOU CAN ALSO WORK YOUR CORE MORE MY PUTTING A WEDGE BETWEEN YOUR THIGHS AND USING YOU ARMS ONLY SWIM THE LENGTH OF OF THE POOL AND NEVER USE YOUR LEGS. THIS ALSO HELPS YOUR CORE MUSCLES AND HELPS GETS YOUR ARMS STRONGER TO SWIM AT A FASTER RATE AND ALSO CHANGES UP THE WORK OUT.
4, KEEP LEGS LONG-DO NOT BEND KNEES KEEP YOU LEGS STRAIGHT AND TOES POINTED DOWN TOAWRD THE WATER BENDING YOUR KNEES AS YOU KICK MAKES MORE SPLASH THAN SPEED, SO NEARLY STRAIGHTETEN YOUR LEGS AS YOU SCISSOR THEM (ABOUT SIX TIMES FOR EVERY RIGHT-LEFT ARM STROKE).POINTING YOUR TOES DOWN IN THE WATER RALLIES THE LEG MUSCLES TO PROPLE YOU.. IF YOU ARE A
BEGINNER OR JUST WANT TO WORK YOUR LEG MUSCLES HOLD PLACE YOUR ARMS ACROSS YOUR CHEST AND USE YOUR LEGS IN THIS KICKING MOTION TO MOVE YOU THROUGH THE WATER. THIS REALLY WORKS YOUR LEG MUSCLES AND ASLO YOUR CORE. WE ALSO DO THIS MOVE IN OUR SWIM TEAM WORKOUTS.
5. RIGHT EACH WRIST-- YOUR HAND AND FOREARM FUNCTIONS AS A PADDLE THAT PULLS YOUR BODY THROUGH THE WATER. THE BIGGER THE PADDLE, THE GREATER YOUR FORCE WILL BE. HOLD WRISTS STRAIGHT AND YOUíLL RECRUIT THE ENTIRE ARM TO HELP YOU MOVE.
6. LOWER THOSE SHOULDERS-- THEY SHOULD BE BACK AND DOWN- EVEN AS YOU REACH BACK - TO AVOID ARM INJURY AND ENLIST THE STRONGEST SOURCE OF THE MOTION;YOU BACK.
7.WORK YOUR CORE EVEN MORE--ONCE YOU HAVE GOTTEN THE BACK STROKE DOWN AND YOU ARE COMFORTABLE IN THE WATER WITH THIS STROKE. EVERY THREE STORKES KICK YOUR LEGS SIX TIMES MORE THAT WILL BACK 12 LEG KICKS BEFORE TAKING YOUR BREATH EVERY THREE STOKES. TRUST THIS WORKS.


ARMYMOM46
OUR FREEDOM IS NOT FREE PRAY FOR OUR TROOPS.


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