How to Swim Backstroke | Expert tips from Olympic Champion Stephanie Rice.

How to Swim Backstroke | Expert tips from Olympic Champion Stephanie Rice.

 

1. 백스트로크의 중요한 부분은 팔, 다리 및 머리 위치인데, 팔의 회전은 핵심 구성 요소이며 어깨 롤을 통해 좋은 회전을 얻는 것이 중요하다. 새끼손까락이 제일 먼저 물에 들어가도록하고, 팔로 물을 최대한 잡아당긴 후 팔을 내리는 것이 중요하다.

The key aspects of backstroke involve the rotation of the arms, legs, and head position. Achieving good rotation with the arms, emphasizing shoulder roll, and entering the water with the pinky finger first are crucial. Pulling down with the arm and focusing on holding as much water as possible are emphasized for effective backstroke.

 

2. 백스트로크 킥에 중점을 두면서 허벅지와 복근, 엉덩이의 힘을 활용하고 다리를 최대한 펴고, 발목 유연성에 주의하며 킥의 속도와 힘을 유지하는 것이 중요하다. 다리를 물 밖으로 나가지 않도록 유의하며, 킥을 작고 일정한 움직임 범위로 유지하면 핵심 근력과 수중 안정성에 도움이 된다.

Emphasizing backstroke kicking, utilizing the power of quadriceps, hamstrings, lower abs, and hips, keeping the legs as straight as possible, and maintaining ankle flexibility are important. Ensuring the legs do not come out of the water and maintaining a small, consistent range of motion in the kick contributes to core strength and water stability.

 

3. 머리 위치는 모든 수영에서 중요하지만 백스트로크에서는 가장 중요하며, 눈의 위치에 주의해야한다. 눈이 발을 향하면 헤드 포지션이 올바르지 않으며, 머리가 평평하게 유지되어야한다. 올바른 헤드 포지션을 유지하려면 물병을 이용하여 수련하고, 눈은 항상 바로 위를 향해야한다.

Head position is crucial in all strokes, especially in backstroke, and it is vital to focus on the direction of the eyes. Eyes should be looking directly above to maintain the correct head position, lifting the chin out of the water. Using a water bottle as a drill helps ensure the proper head position.

 

4. 백스트로크에서 헤드 포지션을 유지하는 것은 항상 과정에 신뢰를 가져다주는 중요한 부분이며, 정확한 헤드 포지션은 전체 효과에 큰 영향을 미친다. 헤드 포지션을 정확히 유지하면 힙을 높이 유지할 수 있으며, 잘못된 포지션은 수영 속도에 부정적인 영향을 미칠 수 있다.

Maintaining the head position in backstroke is a crucial part of building trust in the process, and the correct head position has a significant impact on the overall stroke. Keeping the hips up is achievable with proper head position, and an incorrect position can adversely affect swimming speed.

 

5. 백스트로크 수영에서 특히 머리의 위치에 중점을 두어 눈이 항상 정확한 방향을 향하도록 하는 것이 중요하며, 이것이 올바른 헤드 포지션을 유지하는 데 큰 영향을 미친다. 헤드 포지션을 향상시키기 위해 물병을 활용하는 연습이 필요하며, 이것이 백스트로크 수영에서 가장 중요한 부분 중 하나이다.

Emphasizing the head position, especially in backstroke swimming, and ensuring that the eyes always face the correct direction have a significant impact on maintaining the correct head position. Utilizing a water bottle for practice to enhance the head position is crucial in backstroke swimming.

 

https://www.youtube.com/watch?v=HB4YEe4xRvQ