1, arm outward stroke: elbow straight, palm slowly turning from bottom to outside, palm inclined about 45. When turning the palm, the whole arm is pushed outward and inclined downward. At this time, we didn't move forward, so we didn't need too much strength to avoid wasting our physical strength.

2, high elbow water: when the palm and arm feel pressure, start to receive water, which is the most critical step in receiving water propulsion. Grasping the water too early will shorten the inner stroke distance and affect the speed.

3. Internal stop stroke: When the arm is about 45 degrees open, the wrist begins to bend and the palm is from outside to inside. The arm drives the elbow to accelerate the inward stroke and push the water into the body. At this time, due to the thrust of water, the upper body can be in a higher position; When the action is completed, the elbow will be placed under the armpit, and the arm will be close to the body to reduce the resistance of water; At the same time, the palm is placed in the front and lower position of the head from the outside up (towards the chest).

4. Arms stretch forward: palms turn from upward to opposite, and then merge. When the palm rotates, slowly straighten the elbow, stretch forward with dark force, stretch and tighten the shoulder width as much as possible, reduce the resistance, create a better assembly line and improve the sliding speed. Before the end of the last movement, the palm of your hand slowly turns down. At this time, all the air in your mouth will be spit out before you come out, so as to prepare for the next paddling.

Extended data:

Breaststroke is a swimming posture that imitates frog's swimming action, and it is also the oldest swimming posture. In breaststroke, swimmers can easily observe whether there are obstacles ahead and avoid hitting them.

Breaststroke is one of the competitive swimming postures. The human body is prone on the water, with two arms bending and paddling under the symmetrical straight arm on the chest, and two legs bending and stretching symmetrically to catch water, just like a frog swimming. Breaststroke is labor-saving, durable and of great practical value. It is often used for fishing and hunting, swimming, rescue, water treatment and so on. At the same time, it is also a learning project for beginners of swimming.

Swimming in this position is easy to observe the target, with hidden movements, low noise and great practical value. It has been widely used in fishing and hunting, water treatment, swimming and rescue. There are different opinions about the origin of breaststroke.