How to swim backstroke
backstroke
아래 본문은 맨 아래쪽에 링크되어 있는 동영상에 나오는 영어로 된 대화 내용입니다.
How to swim backstroke
Today we're going to be taking you through step-by-step how to master the backstroke technique. Yeah, it is a stroke that for a lot of people can feel quite awkward and actually quite daunting because you can't see where you're going.
So after today's video hopefully, you're going to go away feeling a lot more confident about the backstroke technique.
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take [walk] somebody through ~ 을 차근차근 설명하다
daunting 벅찬, 주눅이 들게 하는
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LEARN TO SWIM
Backstroke as the name suggests, is on your back.
So, you're looking up towards the ceiling of the swimming pool or the sky.
It's important you maintain a flat body position keeping your body as close to the surface of the water as possible making sure your hips don't drop too low as this will slow you down.
As with the freestyle technique, rotating your hips and shoulders in sync will allow you to generate more power and momentum in your stroke.
As one arm lifts out of the water, the other starts the propulsive phase underneath the water.
But, we'll go into more detail on that later.
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in sync 동시에 이뤄지는
momentum 운동량, 추진력
propulsive 추진력 있는, 추진하는(propelling)
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HEAD POSITION
In terms of head position as I've just mentioned, you should be looking upwards towards the ceiling but also making sure that you keep your head still and straight with no movement to either side. Your head almost acts like a rudder of a boat. Any movement will cause a change in direction. You should also keep your head relaxed rather than craning it forward or out of the water. The level of the water should just cover your ears leaving your mouth free and above the water to breathe whenever necessary allowing you to develop a rhythm that works with your stoke pattern.
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rudder (배의) 키, (항공기의) 방향타
crane 목을 길게 빼다
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ARM ACTION
To start the arm action, you should lead with your thumb as you then continue to lift the rest of your arm out of the water. The arm should be straight with the movement coming from your shoulder. As your arm comes over the top of you, you should start to slowly rotate your arm and hand so that your little finger enters the water first with your palm facing outwards.
Your arm should pass by your ear before entering the water between your shoulder line and the center line of your head. Once the hand is into the water, you should then turn your palm so it's facing down towards the bottom of the pool while also rotating your shoulder down into the water as mentioned earlier.
Then scale your hand outwards and downwards until it reaches a position in a line between your upper chest and shoulders with your elbow bent. And then rotate your hand again so that your palm is facing towards your feet and then push through the water until your arm is fully extended by the thigh and ready to be lifted out of the water again by the ratation of the shoulders.
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scale your hand outwards and downwards
손을 밖으로 그리고 아래쪽으로 조정하다
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KICK
Moving on to the kick. This is similar to the flutter kick used in front crawl or freestyle.
Although obviously now on our backs, your legs should kick in alternate movement and make sure to kick from the hips rather than from the knees.
On the downward beat, make sure to bend your knees slightly as your foot moves towards the bottom of the pool. And on the upbeat, extend and straighten your leg towards the surface of the water accelerating the movement as you kick upwards.
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flutter kick (발로) 물장구질[치기]
alternate movement 교대로 하는 동작
extend 뻗다, 내밀다
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While making this movement upwards, keep your foot in a relaxed position and co-extended and toes relaxed. This will really improve the strength and flicker effect of the kick.
This is the propulsive phase of the kick and ends when the leg is fully extended.
Try to make your downbeat kick more relaxed than the upbeat movement so that your muscles can relax. And make your kicking quick and concise movements for best efficiency.
A good drill to help your backstroke kick and also combine the rotation work of the stroke is to simply kick on your back with your hands by your side and rotate your hips and your shoulders in sync. Continually rotate slowly to one side and then back to the other.
I suggest using fins to make it easier but also to accentuate this movement and feeling of the action.
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coextend 같은 넓이[길이]로 넓어지(게 하)다[길어지(게 하)다]
flicker 움직[실룩]거림
propulsive 추진력 있는, 추진하는(propelling)
concise 간결한
accentuate 강조하다, 두드러지게 하다
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Now hopefully that's going to leave you a lot more confident swimming backstroke especially since you're going in that direction that you can't see.
Yeah, and as we've all the strokes out, I'd actually recommend that you get someone to take a look at your stroke or technical analysis. Maybe just a fellow swimmer that's doing some training with you and they feed back to you anything that you're doing right or doing wrong.
And then you can go away and work on those technical points.
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Now if you have enjoyed today's video and you've learned something from it, please hit the thumbs up botton. If you'd like to see more videos from Global Triathlon Network, you can click on the globe and subscribe to the channel. And if you'd like to see our how to swim freestyle video, you can see that by clicking down there.
And also if you want to see a video about how to breathe, you can find that here.
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영어 원문 출처 및 동영상 링크;
https://youtu.be/MrFt6JHii8w?si=UHzDYdSJcWTQ0iUl
