Arm movement: 1, paddling outward. Hands forward, palms tilted about 45 degrees (little finger up). Pull your hands outwards and backwards at the same time, and then bend your arms backwards and downwards.
2. Draw inside. The palm is turned inward from the outside, and the hand drives the forearm to accelerate the inward stroke. Put your hands together on your chest from bottom to top (hands high, elbows low, elbows under your shoulders) and stretch forward.
Step 3 stretch forward. Stretch your hands forward (elbows straight). It should be reminded that the outward stroke is relaxing, the inward stroke is hard, the completion is accelerated, and the forward stroke is positive.
Leg movement: 1. Leg retraction: Bend your knees to retract your legs, keep your heels close to your hips, and slowly retract your legs behind your thighs to reduce resistance. At the end of leg retraction, knees are shoulder width apart, calves are perpendicular to the water, and feet are close to the water.
2. Turn your feet: the distance between your feet is greater than the distance between your knees. Your feet are turned outwards, your toes are facing outwards, your feet are facing the sky, and the inner sides of your calves and feet are aligned with the water, like the English letter "W".
3. Squeezing water: In fact, it is the process of straightening the legs (bending the hips and extending the knees). The waist, abdomen and thighs exert force at the same time, and the calf and the inner side of the foot push water at the same time, first outward, backward and downward, then inward and upward, just like drawing a semicircle. Pushing water outward and clamping water inward are continuous, that is, pushing belt and entrainment. After pedaling, the legs are straight together, the feet are turned inward, and the toes are opposite. Don't push too hard, accelerate from slow to fast. The pedal speed is the fastest when the legs are almost straight and close together. 4. Stop: Slide for a short time (1-2 seconds) after the legs are together and straightened.