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Categories: Teoria dell'allenamento

Uscita a Rana dopo partenza e virata

Parti alla tua normale profondità dopo la virata (o dopo il tuffo) e mantieni una solida posizione di scivolamento

Ruota il palmo delle mani all’esterno per cominciare l’out-sweep

Appena le mani si separano, e si preparano a una potente trazione, permetti alle gambe di galleggiare appena un poco verso l’alto

Mentre la tua bracciata continua il movimento di out-sweep, continua a far salire le gambe in modo da posizionarle per un potente movimento verso il basso. Più in alto riesci a portare le gambe e più ampiezza di movimento e potenza avrai nella fase del colpo di gambe che va dall’alto verso il basso.

Le mani ruotano verso l’interno nel momento in cui ti daranno il massimo appoggio per una trazione veloce e potente. Appoggia bene le mani all’acqua per aiutarti nel movimento verso il basso delle gambe.

Appena cominci a spingere piega leggermente le ginocchia per aggiungere ancora più potenza alla gambata.

Un bel colpo deciso porterà a termine il movimento delle gambe.

Appena le mani spingono oltre i fianchi, il colpo di gambe sarà completato. Sincronizza i tuoi movimenti in modo che mani e piedi finiscano il ciclo allo stesos momento.

E’ questo il momento in cui molti nuotatori si incasinano con il regolamento. Il regolamento dice che puoi fare SOLO UN SINGOLO colpo di gambe a delfino verso il basso. Verso l’alto non è permesso!