*Head and Shoulders: Extend your head and neck in line with your spine, and relax your shoulders. Look at the black line at the bottom of the pool, head in a neutral position. So the hips will not go under the water. The head should seem to turn on the axis of the spine, and the turn goes with the body.
*Hands: while rowing, point your fingers down. Have them draw an imaginary line along the bottom. And don’t cup your hands. It will be much easier for them to lead you forward in a relaxed state with fingers slightly apart. The main energy of movement comes from twisting the lower back, the arms seem to cling to the water, and the muscles of the legs and the press move the body forward relative to the “hook point”.
*Elbows: Should always be above the wrists.
*Triceps: Finish each stroke by extending the arm along the body so that the palm is next to the thigh.
*Hips: The rotational movement starts from the hips and core. Rotate your hips 45 degrees with each stroke as you begin the arm movement (you can roll to your side almost to vertical).
*Feet: Keep relaxed, close together and in line with the whole body. Do about six strokes with each stroke.
* Mouth: inhale it – on your side, do not raise your head from the water. Exhale (ideally by the same name) under water calmly and gradually until you inhale. Swimming classic: three strokes – one breath (to keep an eye on rivals on the right and left). Although it is more convenient to inhale in one direction.
Your lungs keep you on the water. Hands and feet should not be engaged in support, their task is to move you forward. It is necessary to help them – to master the efficient and safe technique. Beginners often take their head out of the trajectory, lifting it up. This breaks the balance – the legs go down under the water, the frontal resistance increases, and the slip disappears. Not to mention the fact that you can earn a neck injury, lower back – whatever. The spine should be straight and elongated.