The butterfly (dolphin) style is by far the most difficult of the swimming styles. However, the advantages of swimming in a dolphin are invaluable: we improve the body's efficiency and muscle endurance. The butterfly style swimming phases resemble the movement of a dolphin in the water, hence an alternative name for this swimming style - dolphin. Find out what is characterized by swimming in a dolphin and learn the best exercises to help you learn the butterfly style.

Contents:

  1. Butterfly style - technique
  2. Butterfly style - exercises
  3. Butterfly style - advantages

The butterfly style , commonly known asdolphin , is one of the four basic swimming styles and by far the most difficult of them. The benefits of this style, however, are well worth the hours of training spent. All because the butterfly style technique requires extraordinary strength and motor coordination.

The physicist Volney Wilson came up with the idea of ​​swimming in a dolphin, and in 1935 he came up with an analysis of the style of swimming fish. In 1938, he even won the Olympic qualifications with this style of swimming! Officially, the butterfly style was presented in 1952.

Before we start practicing swimming with a dolphin in the water, it is worth starting training and exercises that will help to learn it. They are divided into exercises in and out of the water, so that after entering the pool you can easily perform all phases of movement.

Butterfly style - technique

The butterfly style swimming technique reproduces the natural movement of dolphins in water bodies. Swimming with a dolphin is characterized by the simultaneous, smooth work of the whole body - for one movement of both hands over the water, there are two strokes of the legs. Swimming with a dolphin resembles the movement of a wave - it starts from the top of the head to the feet.

See also: How to swim to lose weight?

Learn the butterfly style technique step by step.

  1. Lie down on your stomach on the water surface. Bend your arms at the elbows and raise them above your head. Begin the "water grab" phase. The hands should point downwards and inwards. Make sure they are wider than the shoulders. Don't mess your head.
  2. Make a kick with your legs as if you were going to make a wave with them. Remember to keep your hips just above the water.
  3. Begin to deepen the shoulder flexion gradually, leadingto the "high elbow effect". Raise your head up during this movement.
  4. Then lower your arms down, lower your hips and bend your legs at the knee joints. Get ready to face the head.
  5. Now fold your arms back and prepare them to enter the push-off phase, very important in butterfly style. Change the direction of your hand backwards and inwards. Lower your hips even further and gently straighten your legs.
  6. Perform a palm push under the water and raise your head above the water to take a deep breath.
  7. During the final phase of the arm movement and when the arms rise to the water, perform a second leg strike in the cycle.
  8. Then make a circular motion with your slightly bent arms just above the water surface.
  9. In the final phase of the butterfly style, make a strong bend so that the head is submerged again.

Watch the video how to swim a dolphin

Butterfly style - exercises

Exercises to perfect the butterfly style technique are divided into those performed on land and those made under water. Before entering the pool, it is worth practicing your arm and leg movements outside of it.

Exercise ashore:

1. Straight, supported sit, i.e. bent to the position of the board from a sit down, while supporting the hands.

2. Performing a wave of the whole body with the palm of your hands, e.g. on a ladder.

3. Front support in the plank position with the hands and hip movements up and down.

4. A dog with his head down.

Water exercises:

1. Swimming through the circle.

2. Jump over rope or pole.

3. Standing waves.

4. Waves lying down.

5. Slip under water (diving).

6. Waves with a board.

In addition to the above exercises, it is also worth taking care of your general condition and physical strength. Strength training focused on functional exercise and aerobic training, such as running, will be effective. It is also worth focusing on breathing exercises, which are extremely useful in swimming.

This will be useful to you

Learn the technique of other swimming styles:

Kraul

Żabka

Backstroke

Butterfly style - advantages

There are tons of advantages of butterfly style swimming! The dolphin excellently exercises the muscles of the whole body: mainly the back, torso, abdomen and legs. Swimming in the water has a great effect on the elimination of cellulite and the burning of unnecessary fat tissue. In addition, it promotes the he alth of our bones and joints, as it helps them achieve full range of motion without straining them. Water also has a soothing effect on our muscles and allows us to relax tense fasciaethe whole body. As a result, the joints work better and more efficiently, and the muscles become stronger.

Swimming in a dolphin activates not only the superficial muscles, but also the deep muscles of the whole body, which are extremely important to us, because they stabilize the figure and are responsible for good balance and balance.

It is also worth remembering that swimming has a soothing effect on the psyche and is extremely relaxing, and we do not feel the effort in the water as much as outside it. By swimming the butterfly style, we improve the body's efficiency and muscular endurance as this is the most demanding swimming style.

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