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The backstroke start is the only start from the water. [2] The swimmer faces the wall and grabs part of the start block or the wall with their hands. Ideally, there are grips on the block for this purpose. The legs are placed shoulder width apart on the wall with both heels slightly off the wall.
Hands are under the buttocks to support the lower back. Count one: raise the left leg to a 45-degree angle, keeping the right leg stationary. Count two: raise the right leg off the ground to a 45-degree angle while, at the same time, moving the left leg to the starting position. Counts three and four are repetitions of the same movements.
In high school, collegiate, and Olympic swimming, there are two undulating strokes (breaststroke and butterfly stroke) and two alternating strokes (front crawl and backstroke). Most strokes involve rhythmic and coordinated movements of all major body parts — torso, arms, legs, hands, feet, and head.
A functional muscle synergy is defined as a pattern of co-activation of muscles recruited by a single neural command signal. [18] One muscle can be part of multiple muscle synergies, and one synergy can activate multiple muscles. Synergies are learned, rather than being hardwired, like motor programs, and are organized in a task-dependent manner.
The swimmer performs the kick by moving both legs together, vertically, which sends a wave through the swimmer's body, propelling them forward. [ 1 ] [ 2 ] The stroke is useful in competitive swimming for its physical properties: it reduces drag while providing a significant amount of thrust , with comparatively low physical exertion.
The iliacus and nearby muscles. The hip flexors are (in descending order of importance to the action of flexing the hip joint): [2] Collectively known as the iliopsoas or inner hip muscles: Psoas major; Iliacus muscle; Anterior compartment of thigh. Rectus femoris (part of the quadriceps muscle group) Sartorius; One of the gluteal muscles ...
Standing contrapposto, with most of the weight on one foot so that its shoulders and arms twist off-axis from the hips and legs in the axial plane Standing at attention , upright with an assertive and correct posture: "chin up, chest out, shoulders back, stomach in", arms at the side, heels together, toes apart
Hack squat machine. The squat is performed by squatting down with a weight held across the upper back (below the neck) and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back.