배영 마스터하기: 일반적인 실수와 수정

배영 기술을 익히려면 코어 사용, 적절한 발차기, 시선 관리, 팔의 움직임이 필요합니다.

### 배영 마스터하기: 8가지 일반적인 실수와 이를 바로잡는 방법
* 🏊 배영에서 엉덩이가 가라앉는 것은 흔히 **엉덩이와 코어 근육이 이완**되어 발생하는 문제입니다. 코어를 단련하고 유선형 자세를 취하면 이를 예방하는 데 도움이 될 수 있습니다.
* 💪 배영, 특히 **플러터 킥에서 과도한 힘**을 사용하면 오히려 역효과가 날 수 있습니다. **힘보다는 기술에 집중**하는 것이 더 효과적입니다.
* 발목이 뻣뻣하면 추진력이 떨어질 수 있으므로 배영 발차기에서는 **발목의 유연성**이 매우 중요합니다. 스트레칭 운동은 **발목 유연성 향상**에 도움이 될 수 있습니다.
* 너무 넓게 차면 불필요한 저항이 생길 수 있으므로 **차기의 폭을 조절하는 것**이 중요합니다. 채찍질 동작과 비슷하게 **좁게 차는 연습**을 하면 효율을 높일 수 있습니다.
* 👀 배영에서는 시선 관리가 필수적이며, 권장 시선 방향은 **아래쪽 45도**입니다. 이는 다양한 수영장 설정에서 시야와 방향을 유지하는 데 도움이 됩니다.
* 👐 올바른 팔 회복을 위해서는 **회복 단계에서 팔을 몸에 가깝게 유지**하고 **완전히 펴야** 합니다. 이렇게 하면 **스트로크의 균형과 효율성**을 유지하는 데 도움이 됩니다.
* 🔄 팔을 회전하기 전에 **스트로크가 완료될 때까지 기다리는 것**이 에너지 낭비를 방지하는 데 중요합니다. 스트로크를 서두르면 추진력이 감소하고 항력이 증가할 수 있습니다.
* 💧 배영에서 수중 동작을 마스터하는 것은 어렵지만 매우 중요합니다. **활영을 마친 후 발 쪽으로 물을 밀어내는 것**은 추진력을 위한 효과적인 기술입니다.

What swimming stroke do you find the most difficult? When it comes to difficulty, many people often mention backstroke. It cannot be solved with strength alone, and mastering the technique takes the longest time. Among those who swim well, there are quite a few who struggle with backstroke compared to other strokes. Even after learning all the strokes, many still really dislike doing backstroke. So today, I will share eight common mistakes people make when learning backstroke, along with how to address them.

The first point is sinking hips. Among men, about five out of ten have their lower bodies sinking, and many rely on arm strength to perform backstroke. It is often said that men have more muscle in their lower bodies, which causes them to sink more. However, in most cases, it is due to the relaxation of the glutes and core muscles that leads to sinking. It is important to engage the core and glutes just enough to provide support.

If you have it, you can prevent your lower body from sinking. First, you need to create a streamlined position so that your core can naturally engage. If you do this well, you can lift your lower body most of the time. If this still doesn't work for some people, it may be necessary to change the kicking method. 

Secondly, many people use strength to perform the flutter kick or breaststroke, which can somewhat cover the technique with power. However, with the butterfly stroke, no matter how much strength you use with the wrong method, it will not be efficient at all. In fact, swimming with less force can be more comfortable and effective. The same goes for kicking; you need to kick with less force to push better. 

For the butterfly kick, think of it as kicking like a whip, which will help you understand how to use your legs. In the case of the flutter kick or breaststroke, since you are kicking while lying face down, your ankles will naturally press the water backward.

However, if your ankle is not flexible, the water will flow upwards, making it impossible to generate propulsion. In that case, you won't move forward, and your lower body will gradually sink. When you relax your legs and move smoothly, the backstroke kick can create propulsion. One practice method is to relax one leg at a time while moving back and forth, pushing against the resistance. Stretching to improve ankle flexibility is also very helpful. 

The third point is adjusting the width of the kick. When performing the backstroke kick, if your legs are spread too wide, you will encounter a lot of resistance, which is one of the factors that makes it very difficult. You can kick with a narrower width than you might think and still move forward adequately. Of course, you need to practice kicking enough to move your legs like a whip. One difference between beginners and those who are skilled is the width of the kick.

Please pay close attention to your movements. One of the common characteristics of those who do not move forward when responding is that their knees come out of the water during the kick. When the knees come out of the water, it means that you are not pushing water effectively, so if you cannot correct this, I believe it will be impossible to generate propulsion with a large kick. A practice method to correct this, as mentioned earlier, is to relax and practice moving your legs like a whip while staying in place. Additionally, when practicing the backstroke kick, place a kickboard on your knees and be careful not to let it touch the water while you practice your kicks. If you can perform the backstroke kick well, you will generate propulsion and find it much easier to swim backstroke. 

The fifth point is about gaze management. In backstroke, your face is the only one above the water surface, and you are looking up at the ceiling. For those who are learning to swim for the first time, your mouth and nose are...

Being out of the water makes breathing comfortable, but it also has a critical drawback: visibility is severely limited. To overcome this issue, many people try to fix their gaze on the ceiling and make an effort to move forward steadily, but I believe this is a very poor choice. It might be acceptable in a pool with a low ceiling, but in outdoor pools or Olympic-sized pools where the ceiling height is several meters or more, adjusting your direction based on the ceiling is impossible. So, how should we manage our gaze? First, slightly tuck your chin to prevent water from entering your nose, and keep your gaze generally directed 45 degrees downward, looking at the necessary spots. My technique is to check if I'm going straight by glancing sideways at the lane and the distance. One thing to be cautious about is that changing your gaze too frequently can cause your body to wobble, so try not to check too many places at once.

Please do not. The sixth recovery movement is performed while lying down, so your arms pass by your line of sight. However, many people struggle to extend their arms straight and instead let them drift outward or bend their elbows inward. When the arms drift outward, the range of pulling water decreases, and if the elbows bend inward, the hands tend to push outward during the process of catching water, causing the body to sway side to side. A practice method to correct this is to maintain the arms passing by the ears during recovery and ensure they enter the water fully extended. It is recommended to practice one arm at a time for form correction rather than using both arms. The seventh point is about trying to rotate the arms before the stroke is finished. Among those who are anxious to respond, some start to rotate their arms before the stroke is complete.

There are people who try to rotate their arms. After the recovery phase, when the arms enter the water, they need to perform the entry motion and gliding. However, they can't hold back and end up pulling too early. In this case, the number of strokes may be high, but they often end up not moving forward, resulting in wasted energy. It's perfectly fine to start the stroke after confirming that the recovery is completely finished when swimming backstroke. In fact, the timing can align perfectly, allowing for better movement, so I recommend not rushing and trying to go a bit slower.

The eighth underwater motion in backstroke is a technique that is more challenging to master than other strokes. Often, swimmers cannot see their own arms and are unsure of how to catch the water. As a result, many people simply let their arms float, and there are also many who try to rotate their arms widely. In backstroke, catching the water involves utilizing the water that is on the arms and legs.

Knowing that you need to push towards the wall is enough to do it effectively. It's similar to what I mentioned before about the freestyle high elbow, where you push the water as if you're pressing against the wall to rise. After finishing the large gliding, when you try to push up against the wall, you should create a posture and push the water towards your legs. This way, you can use your strength efficiently. The key point is to adopt the posture of pressing against the wall only after finishing the ride. If you rush and take the posture too early, it will diminish your propulsion, so please keep this in mind. 

So far, we have looked at eight common mistakes made during the training. To summarize: 
First, the sinking hips. 
Second, kicking with force. 
Third, adjusting the width of the kick. 
Fourth, the knees coming out of the water during the kick. 
Fifth, handling the line of sight. 
Sixth, the recovery movement. 
Seventh, before the stroke ends.

I am trying to rotate my arms. The eighth movement in the water. Many people find the breaststroke difficult, but please remember the eight techniques I shared today, and since I also explained how to correct them, you should practice them a lot. Swimming improves with practice, so if you are not confident in your breaststroke, try going to free swim this week and start by mastering the streamlined position and core stability one step at a time. You will be able to perform the breaststroke confidently. That's all for today's video. If you found it helpful, please subscribe and like, and share it with others who swim so you can practice together. I will see you in the next video. Thank you.

배영을 아무리 연습해도 실력이 제자리라면 이것만 해보세요. 수영이 너무 쉬워집니다

수영에 미치다

배영은 힘보다는 기술에 의존하는 영법이기 때문에 가장 어려운 수영 영법으로 여겨지는 경우가 많습니다.

많은 수영 선수가 엉덩이가 가라앉는 문제로 어려움을 겪는데, 이는 코어 근육과 둔근의 사용 부족이 원인인 경우가 많습니다.

핵심은 가라앉는 것을 방지하기 위해 유선형 자세를 취하고 필요한 경우 발차기 방법을 조정하는 것입니다.

또한 배영에서는 버터플라이 킥의 휘핑 동작처럼 부드럽고 효율적인 접근이 필요하므로 플러터 킥이나 평영에 과도한 힘을 사용하는 것은 효과적이지 않습니다.

수영에서 배영 발차기 마스터하기

발목이 유연하지 않으면 배영 시 추진력이 떨어지고 하체가 가라앉을 수 있습니다.

다리의 긴장을 풀고 부드러운 동작을 연습하는 것이 추진력을 만드는 데 중요합니다.

너무 넓게 차면 저항이 커질 수 있으므로 발차기의 폭을 조절하는 것이 중요합니다.

물을 효과적으로 밀고 추진력을 얻으려면 무릎을 물속에 유지해야 합니다.

배영을 할 때는 시선 관리가 중요한데, 얼굴을 수면 위에 두고 천장을 올려다보면서 안정성과 방향성을 높이는 데 중점을 둬야 합니다.

수영 시 수중 가시성 및 팔 움직임 개선

물 밖으로 나오면 호흡이 편해지지만 시야가 심각하게 제한된다는 치명적인 단점도 있습니다.

수중에서 시선을 관리하려면 턱을 살짝 집어넣고 시선은 45도 아래쪽을 향하게 한 다음 옆으로 시선을 돌려 방향을 확인하는 것이 좋습니다.

수영의 여섯 번째 회복 동작에서는 몸이 좌우로 흔들리지 않도록 팔을 곧게 유지하는 것이 중요하며, 자세 교정을 위해 한 번에 한 팔씩 연습하는 것이 좋습니다.

또한 효과적인 영법을 위해서는 영법이 끝나기 전에 팔을 회전하지 않는 것이 중요합니다.

배영 수영 마스터하기: 일반적인 실수 및 권장 사항

수영 선수들은 종종 팔을 움직이는 타이밍에 어려움을 겪어 스트로크 횟수가 많아지고 에너지가 낭비되는 경우가 많습니다.

배영에서 캐치와 물 추진력을 마스터하는 것은 어려울 수 있지만, 효율성을 극대화하기 위해서는 활공이 끝날 때까지 기다렸다가 물살을 밀어내는 것이 중요합니다.

또한 배영 훈련에서 흔히 저지르는 실수로는 엉덩이가 가라앉는 것, 과도한 발차기 힘, 부적절한 발차기 폭, 물 밖으로 튀어나오는 무릎, 시야 확보 부족, 조기 팔 회복, 조기 스트로크 시작 등이 있습니다.

평영 마스터하기: 영법 향상을 위한 8가지 핵심 기술

평영은 어려울 수 있지만, 간결한 자세와 코어 안정성에 중점을 두고 8가지 기술을 연습하면 자신감을 얻을 수 있습니다.

영법 향상을 위해서는 규칙적인 연습과 자유 수영이 필수입니다.

더 많은 수영 팁을 보려면 동영상을 구독하고 좋아요를 누르고 공유하는 것을 잊지 마세요.