✅ COMO NADAR COSTAS: do zero ao nado completo [passo a passo]

Today we are going to talk about the backstroke step by step from start to finish so if you are a swimmer or if you don't have the slightest idea how to do the backstroke come with me because I'm going to tell you everything here I'm Ana Pinheiro and this is the channel Coração Azul as obvious as it may seem the backstroke is a free backstroke what do we need? stay as close to the surface as possible without sinking neither the leg nor the head because in the free backstroke if we lower the head too much it ends up interfering remember, we need to structure our body in the smallest swimming area possible to dive so in the backstroke it's the same have the right position of the head because in the free backstroke this usually happens the leg gets too deep because it bends the knee too much in the backstroke the same thing happens because we end up bending the knee too much so here I'm going to show you how we can apply this in a way that makes our swim more fluid with an energy saving to flow better and also two educational so we can structure better, mainly the core especially the upper part of the body but there's an educational it's very challenging and it will require a stronger core so it will bring strength and structure for nothing stay here until the end because details change lives and I'll tell you everything here so in the backstroke the first thing we need to keep in mind is the position of the head it's neutral we don't stay with the chin here and also it's right here in this neutral 90 degrees it would be straight because 90 degrees is here so if I were to measure it would be 90 degrees it's not a closed angle or an open angle if you don't have a pool with an open angle it's much easier maybe to direct this but if you don't have open angles or a pool that doesn't have an open angle try to leave the head in a neutral position ok? structure this and go the arm stroke first, keep in mind that the spin is at the height of the shoulder so leave at the height of the shoulder and enter also at the height of the shoulder we don't enter open and don't even cross we don't cross like in the free swim we don't cross hugged so it's as if we spin always at the exit of the water with the thumb and at the entrance of the water with the little finger it's always at this height of the shoulder do this exercise out of the water and don't fall from the chair please because there was another video that almost fell from the chair don't fall, please hold it in the first place leave with the thumb enter with the little finger go up, pass the body a little when it's a little above it's not 90 degrees it's a natural movement turn so we are standing here only in this movement with the other arm too turn this is the movement out of the water of the back arm enter with the little finger we come to the submerged part of the back arm which is the pull we need to push us there so it's pushing enter with the little finger we do this lever it's this pull it bends the arm if we look at the side it passes a little of the shoulder line we use the force of the back of the scapula we pass a little of the side line we pull a little back because we get more water with the elbow bent so doing this force bent here and there's the secret in the pull in this finalization here it's like we're throwing to our foot the water and this finalization it's almost to the bottom of the pool why? for us to use all our triceps because otherwise we stop in the middle we don't use all our finalization and it's important to use otherwise we shorten the finalization of the back arm just like in the free swim remember that if it doesn't come out before and we need this finalization but with the hand like I showed in the other video so we use all this finalization in the back swim too we do like this we use this finalization and it comes out with the thumb so we do the hand almost does like this it's very fast this movement I used all my triceps if I don't do this turn I don't use if I do like this look at the finalization I lose if I don't do this turn so do this turn finish it and come out with the thumb finish it focus on the finalization it's what you can do I know you have the coffee pot which is my coffee gift but it's working so let's go it's very important this detail it's a detail that changes lives because we can take advantage for each hug this finalization you can realize do this out of the water, do this test if we only do the hug and don't finish we miss this end of triceps we have this movement we have this strength and it continues in the propulsion so we don't break this propulsion we continue and in what we already go out to do, got it? I apologize if this footage causes any torture but what I wanted to bring here I held the camera in my right hand and I wanted to bring this finalization for you to realize how you can see the bottom of the pool finished the rhythm with the leg the synchronization is what will make you more comfortable if you need more leg to keep a structure up there then hit more leg keep hitting the leg and find what will flow better for you quantity of arms with the leg this is the synchronization now, the trunk rotation on the back side is part of what I said about the thumb with the little finger and this shoulder structure so we really go out with a lot of rotation it's like free swimming it's a rotation that went out with the thumb we rotated here rotated here while it came in with the little finger it's already coming out here it came in with the little finger and it's already coming out so there's all this movement all this trunk rotation the hip it stays in place now pointing up it doesn't move it will obviously make a natural body rotation but we don't rotate we separate make the trunk rotation and on the back side goes out with the thumb goes in with the little finger make this lever it's extremely important it's like we take water hug the water make this affection in the water and then also remember the palm trees from free swimming one of them that was on the back so it's this palm tree that we do here I'll leave the card here it's very important to see because it will give you this structure for all the strokes because in the backstroke we apply this we pull and make this lever here with the triceps then remember to keep the fluctuation try to keep the hip pointing there as if there was a thread that pulled on the hip and took you to heaven think there's a thread tied like this on the hip there's a thread tied on the hip it's not on the waist it's on the hip then I can already structure better no, it's true, my hip was sinking I was bending if you fall the hip it looks like this if we have a thread that ties and pulls imagine, there's a thread pulling can you see? I tied the thread on the hip I pulled the thread so we're like this in the water the legstroke, again, is the same thing as the free stroke, we don't bend we'll be like this with the leg here is the sky here is the water, we're on our backs so the legstroke, we don't bend doing a posterior force to bend the leg like this, no the legstroke comes from the hip it comes from the hip, it continues here in the movement there, the legstroke is like this we do it, do it, do it and to train we do it, or on the wall as I demonstrate here we keep our hand on the wall legstroke, legstroke, legstroke remembering to do this activation on the hip and not on the knee the activation is on the hip glute activation, from the hip and the legstroke, the legstroke is straight relaxed ankle, later I'll make a video about the ankle, just the legstroke or you do the legstroke from the back, thinking about the activation of the streamline that I showed in the other video the arm behind the ear always firmly activating all the muscles of the body without doing the legstroke like this forgetting here, because there are already some meters that we already do this activation see the difference between doing a leg like this and doing a leg like this are details that are very important glute activation do the legstroke already activating the hip 25 meters, then you can rest a little and then do another 25 meters or already do 50 in your training volume you can also do a side leg exercise because the side leg exercise it will bring you strength a structure and a good hip activation too and then we go to the educational the first educational are the separated arms which is for us to focus a lot on the trunk spin, on the hand exit with the thumb, on the entry with the little finger, on the lever and at the end like it or not, we think in practically everything in the legstroke, but we are paying attention only on one side, because we will do only one arm 25 with one arm 25 with the other arm mentalize all the steps of the arm stroke because we will not have the structure of the other arm so it will require a concentration for us to keep a fluctuation very important this educational the second is very challenging because we will stay with the arm standing up and will rotate an arm until it gets up again and then it will rotate another arm until it gets up again with the arm standing here we obviously tend to sink we are putting weight there we are putting a change of structure we create friction it will make it very difficult but making it difficult and we isolating the movement one arm then another arm we can focus, we can structure better and it will bring a lot of strength and structure to the nose too the back later will be easy it will be fluid it will be like this only in the twist energy saving for us to flow better swim lighter and go further thank you for being here and until the next video