First, the breaststroke kick is like a frog, pushing backward and sliding forward. Put your legs and feet together with your hips, and your knees are shoulder width apart. Slowly retract your legs while retracting them, and turn your toes to both sides. Push the water back hard and float with your feet together for a while.

Second, the breaststroke arm strokes symmetrically, and the peach stroke strokes sideways. Bend your hands and wrists to catch water, and bend your arms and elbows backwards. Row under your shoulders, stop quickly, and clamp your elbow hard. Stretch your hands forward in parallel, straighten and relax.

Third, the breaststroke should be coordinated, and the legs and arms should breathe properly. Pull your arms and relax your legs and retract your legs at the same time. Push your legs forward and slide your arms and legs straight for a while. Slowly raise your head, slide your hands and exhale slowly.

Fourth, stroke both arms at the same time, look up and inhale tightly. Put your legs together, turn your ankles to catch water and exhale through your nose. Put your hands together, slowly retract your legs, and stretch your arms forward before kicking. This kind of cooperation should be kept in mind and coordination should be learned.

5. Slowly retract your legs while retracting them. Turn your feet outwards and aim at the water. Kick your nails backwards in an arc, and keep your legs straight and float for a while. The rower's legs don't move, stop and retract, first stretch his arms and then kick, and then straighten his hands and feet for a while.

Benefits of breaststroke

1, Enhance cardiopulmonary function: Because patients need to keep breathing underwater during breaststroke, this can increase vital capacity, thus improving people's cardiopulmonary function.

2, the coordination of limbs: patients in breaststroke, hands and legs need to move at the same time, which can effectively exercise the strength of the arm, but also exercise the quadriceps. And in this process, the patient's limb coordination function can also be exercised.

3, correct bad posture: breaststroke is a kind of exercise in which all muscles can be relaxed and stretched. Through breaststroke, patients can improve part of hunchback and back muscle pain caused by long-term bow.