Butterfly is characterized by simultaneous symmetrical movements of the arms and legs, as well as undulating movements of the torso, which assist the arms and legs. The butterfly style is very similar to the crawl technique.
Instructions
Step 1
Perform preparatory and rowing movements with both hands simultaneously and symmetrically. Starting position: arms forward along the surface of the water, start moving with your hands, bend them at the wrist joints at an angle of no more than 30 degrees relative to the surface of the water.
Step 2
Then engage your forearms in motion. In the first quarter of the stroke, move the hand and forearm down and back, shift the elbows to the sides by 15-20 cm. Then engage the main stroke muscles and move your entire arm backward with increasing speed. Hold the brush perpendicular to the direction of travel. At the moment when the vertical is crossed, make sure that the arm is bent at the elbow at an angle of 100-110 degrees.
Step 3
In the second part of the stroke, after you have crossed the vertical with the brush, leave the angle in the elbow joint unchanged, but with your forearm take a perpendicular position relative to the surface of the water. Lift your shoulders up at the end of the stroke and extend your arms at the elbows as your shoulders come out of the water.
Step 4
Leg movements. Raise your straight legs up and take a position in which your legs are parallel to the surface of the water, and lower your pelvis down and bend slightly at the lower back. Bring your knees down, and lift your feet up to the surface of the water.
Step 5
Bend and unbend your knees intensively and, due to this, move the feet and legs with increasing speed down and back. Finish the row by extending the feet from the inside down. Make sure that the pelvis is displaced upward and is at the surface of the water, and the legs, extended at the knees and feet, form an angle with it of 30-35 degrees.
