Backstroke swimming practice workout #1. Beginner. Backstroke technique

[@metkata19]

Yesss!! Please do more of these *training sets*. There are really useful and practical. Thank you in advance Skills NT!!

[@leesanghwa8175]

배영 수영 연습 훈련 #1. 초보자. 배영 기술 이 채널의 목적은 여러분이 더 잘 헤엄치도록 도와드리는 것입니다. 이번 비디오에서는 배영을 향상하는 데 도움이 되는 대략 한 시간짜리 훈련을 살펴보겠습니다. 1800m(또는 야드) 거리입니다. 이 훈련의 PDF 파일을 내려받으시려면: Skillswimming.com/swimming-workouts/ Skills NT 가게: skillswimming.com/store1/ 우리의 페이트리언이 되어주세요: www.patreon.com/user?u=4140610 인스타그램: instagram.com/skillsntalents 우리가 좋아하는 수영 의류: "SKILLSNT" 코드로 10% 할인받으세요 bit.ly/pinkfishsuits 시청해주셔서 감사합니다! 빠르게 헤엄치세요!

[@leesanghwa8175]

1 00:00:00,180 --> 00:00:03,332 The goal of this channel is to help you swim better. 이 채널의 목적은 여러분이 더 잘 헤엄치도록 도와드리는 것입니다. 2 00:00:03,357 --> 00:00:10,064 On this video we will go over a roughly one-hour-practice that will help you to swim a better backstroke. 이번 비디오에서는 배영을 향상하는 데 도움이 되는 대략 한 시간짜리 훈련을 살펴보겠습니다. 3 00:00:10,183 --> 00:00:14,824 It is 1800 meters (or yards) long. 1800m(또는 야드) 거리입니다. 4 00:00:14,952 --> 00:00:20,335 You can download the PDF of this practice on the link in the description. 설명란에 있는 링크에서 이 훈련의 PDF 파일을 내려받으실 수 있습니다. 5 00:00:20,415 --> 00:00:25,632 We start with a 100 easy freestyle plus 50 backstroke kick. 편한 자유형 100에 배영 차기 50을 추가하여 시작합니다. 6 00:00:25,687 --> 00:00:32,527 This is to warm up the muscles, especially the legs since we are going to use them a lot. 이는 근육들을 덥히기 위함입니다, 다리를 많이 사용할 것이므로, 특히 다리 근육을. 7 00:00:32,646 --> 00:00:36,717 Do this twice to complete the warm up. 100 자유형, 50 배영 차기를 두 번 하여 예열(warm up, 웜업, 근육 덥히기)을 완료하십시오. 8 00:00:36,891 --> 00:00:42,333 This next set is going to help you improve your backstroke technique. 다음 세트는 당신의 배영 기술 향상에 도움이 될 것입니다. 9 00:00:42,468 --> 00:00:49,475 It consists of 4 x 25 drills and 2 x 50s backstroke. 4 x 25 부분 훈련과 2 x 50 배영으로 이루어집니다. 10 00:00:49,554 --> 00:00:53,876 You will do this 4 times changing the drill each time. 매번 부분 훈련을 바꿔 가면서 4번 하게 됩니다. 11 00:00:54,011 --> 00:00:58,202 For the first set of 4 x 25s drills you will do rotating kick. 첫 번째 4 x 25 부분 훈련 세트에서는 회전 차기(rotating kick)를 합니다. 12 00:00:58,290 --> 00:01:05,583 This is a very important drill to help you focus on the rotation and it will also work on your core. 몸체 회전에 집중하도록 하는 아주 중요한 부분 훈련입니다. 또한, 몸체 중심부(core, 코어)를 단련하게 됩니다. 13 00:01:05,726 --> 00:01:09,998 Then do the two 50s backstroke focusing on rotation. 그런 다음 몸체 회전에 집중하면서 50 배영을 두 차례 하십시오. 14 00:01:10,110 --> 00:01:14,637 Resting around 30 seconds or so depending on how you feel. 자신의 느낌에 따라 대략 30초 남짓 쉬어가면서. 15 00:01:14,748 --> 00:01:22,496 It is important to do the drills well so rest a little bit more before continuing the next set of drills. 부분 훈련을 잘 하는 것이 중요하므로 다음 세트의 부분 훈련으로 넘어가기 전에 약간 더 쉬십시오. 16 00:01:22,591 --> 00:01:29,106 This time you will do one 25 with one arm and the next with the other arm. 이번에는 한쪽 팔로 25를 그다음에는 반대쪽 팔로 25를 하겠습니다. 17 00:01:29,259 --> 00:01:32,696 Do this twice to complete the 4 x 25s. 이렇게 두 번 하여 4 x 25를 완성하십시오. 18 00:01:33,004 --> 00:01:39,124 Now do the full stroke on the 50s focusing on the pull of each arm. 이제 각 팔로 당기는 것에 집중하면서 50 배영을 두 차례 하세요. 19 00:01:39,180 --> 00:01:45,573 The third drill is almost like full backstroke but you will make a pause after each stroke. 세 번째 부분 훈련은 완전한 배영과 거의 같습니다. 하지만 매번 팔 젓기 후에 잠시 멈춥니다. 20 00:01:45,605 --> 00:01:51,708 While you are gliding continue kicking about 4 or 5 times. 활강을 하는 동안 차기를 4~5번 계속하십시오. 21 00:01:53,587 --> 00:01:59,601 Now do the two 50s focusing on the rotation of the shoulders. 이제 어깨 축 회전에 집중하면서 50을 두 번 하십시오. 22 00:01:59,690 --> 00:02:02,993 The next drill is a bit more challenging. 다음 부분 훈련은 약간 더 어렵습니다. 23 00:02:03,114 --> 00:02:06,349 You have one arm by your side. 한쪽 팔을 옆에 두십시오. 24 00:02:06,444 --> 00:02:17,554 The other hand goes out with your thumb first and enters pinky first, then the hand goes back and then you do a normal stroke. 다른 쪽 팔로 엄지를 선두로 들어 새끼손가락을 선두로 넣습니다, 그런 다음 손을 다시 되돌리세요. 그런 다음 일반적인 팔 젓기를 하십시오. 25 00:02:17,845 --> 00:02:19,761 Now you change arms. 이제 팔을 바꿔서 하십시오. 26 00:02:19,785 --> 00:02:25,166 To stay a float make sure to take a good breath before the arm goes out. 떠 있으려면 반드시 팔이 물 밖으로 나가기 전에 숨을 크게 들이쉬십시오. 27 00:02:25,293 --> 00:02:29,302 The air in your lungs will help you float better. 폐에 공기가 차 있으면 더 잘 떠 있을 수 있습니다. 28 00:02:29,405 --> 00:02:40,619 Now do the two 50s focusing on how your hands break the surface of the water and how the enter the water. 이제 손이 어떻게 수면을 뚫고 나오는지 그리고 어떻게 물에 들어가는지에 집중하면서 50을 두 차례 하십시오. 29 00:02:41,809 --> 00:02:46,221 Now we move on to a little bit of speed. 이제 우리는 약간의 속도 훈련으로 넘어갑니다. 30 00:02:46,531 --> 00:02:51,092 Do 4 x 25s plus a 50 easy twice. 부분 훈련 4 x 25와 편한 수영 50을 두 차례 하십시오. 31 00:02:51,251 --> 00:02:54,563 The first 25 should be the slowest. 첫 번째 25는 가장 느리게 해야 합니다. 32 00:02:54,768 --> 00:02:57,249 Then you increase the speed. 그런 다음 속도를 높이십시오. 33 00:02:57,345 --> 00:03:01,249 The last 25 should be the fastest. 마지막 25는 가장 빨라야 합니다. 34 00:03:01,400 --> 00:03:05,904 The 50 easy can be freestyle if you wish. 원한다면 편한 수영 50은 자유형으로 해도 됩니다. 35 00:03:06,022 --> 00:03:11,040 It is meant to help you relax your muscles a bit before the 25s. 이는 25 부분 훈련 전에 근육들을 푸는 데 약간 도움을 주려는 의도입니다. 36 00:03:11,563 --> 00:03:16,014 The third set is to improve your underwater dolphin kicks. 세 번째 세트는 물속 돌고래 차기(dolphin kick, 돌핀 킥)를 향상하기 위한 것입니다. 37 00:03:16,077 --> 00:03:19,238 Do 4 x 25s reverse dolphin kick. 누워 돌고래 차기로 4 x 25를 하십시오. 38 00:03:19,333 --> 00:03:24,640 This is very helpful to practice this kick without holding your breath. 숨을 참지 않으면서 돌고래 차기를 연습하는 것이 아주 많은 도움이 됩니다. 39 00:03:24,751 --> 00:03:29,706 Now do a push from the wall plus one underwater kick. 이제 벽을 밀고 나와 물속 차기를 한 번 하십시오. 40 00:03:29,809 --> 00:03:34,542 Go back to the wall doing backstroke. 배영으로 다시 벽으로 돌아가십시오. 41 00:03:35,342 --> 00:03:41,805 Now in the next one, push from the wall and do two underwater kicks. 이제 다음번에는, 벽을 밀고 나와 물속 차기를 두 번 하십시오. 42 00:03:42,139 --> 00:03:50,525 On the third one, do three and finish the last push with 4 underwater dolphin kicks. 세 번째에는, 세 번 그리고 마지막은 벽을 밀고 나와 물속 돌고래 차기를 네 번 하면서 끝내십시오. 43 00:03:51,609 --> 00:03:57,384 To finish, do 100 backstroke focusing on good technique. 마지막으로, 훌륭한 기술에 집중하면서 배영을 100 하십시오. 44 00:03:57,814 --> 00:04:00,173 Now do the warm down. 이제 웜 다운(쿨 다운, 근육 풀기)을 하십시오. 45 00:04:00,364 --> 00:04:04,537 4 x 50s easy relaxed freestyle. 편하고 느긋한 자유형으로 4 x 50을 하십시오. 46 00:04:05,602 --> 00:04:08,284 Don’t forget to stretch. 스트레칭(stretching, 근육 늘리기)을 하는 것도 잊지 마세요. 47 00:04:08,332 --> 00:04:13,983 Again, to download the PDF of this practice see the link in the description. 다시 말씀드리지만, 이 훈련의 PDF 파일을 내려받으시려면 설명란에 있는 링크를 확인하십시오. 48 00:04:14,008 --> 00:04:19,012 Check out this backstroke video that might help you do this practice. 이 훈련에 도움이 될 수도 있는 배영 비디오를 확인해보세요. 49 00:04:19,115 --> 00:04:20,251 See you next time! 다음번에 뵙겠습니다! 50 00:04:20,336 --> 00:04:21,125 Swim fast! 빠르게 헤엄치세요!

[@SkillsNT]

We have a 10 workout program available now. It is focused on short freestyle training. It will help you gain speed and also put in practice a good freestyle technique. Click here to learn more about it: skillswimming.com/swordfish/

[@Doug_MacArthur]

I'm a fairly new subscriber and lately on occasion you guys upload videos on the strokes and problems that I've been trying to address. This really helps because backstroke is the stroke other than free that appeals to me most.

[@chimichurri9167]

Amazing!! Thank you SO SO MUCH for this. Please keep uploading more "full workouts" with circuits and sets. 😁 🏊🏼

[@tuliohenriquedantas5775]

very good

[@barcejuanpaulo]

Keep improving today it took me 1 hour with 18 minutes to do this workout

[@athay1397]

Cool work out. Don't practice backstroke as much but this workout gave me a better understanding on how to properly do backstroke and definitely increased my speed. Abs hurt a little after but enjoyed the workout. Struggled with the dolphin kicks but going to try to improve on that. Thanks for the workout routine.

[@weaponxedm3199]

Love the technique sets!

[@ecegunl2147]

Thanks for the video. I feel like my backstroke is so slow. It really helped me a lot and I'll try it today. :')

[@richardmehana6385]

great routine! please do more

[@pakman77]

Great tips, as usual 👍🏻 👍🏻

[@swarnalkdk]

Great advice

[@MurasakiYuriko]

Please show us how to stretch

[@parttroll1]

Nice workout

[@schetan190502]

Very helpful, keep up the good work! And many thanks!

[@waevilyue]

I’m wondering do you need to think about 6 kicks per 2 arm cycle?

[@이명진-h7x]

수영에 있어 중요한 부분 많이 배웁니다^^~ 물속에서 노는법도 함께 이런 귀한 동영상에 번역까정 넘넘 감사합니다^^

[@ghassane2016]

please do a similar video on the other strokes

[@SkillsNT]

+Agm Agmagri will do 😉

[@barcejuanpaulo]

I am improving today it took me only one hour and half this training instead of the one hour and fifty minutes last week

[@SkillsNT]

Yes! congratulations!

[@ghasss88]

great vid thank you

[@SkillsNT]

Thanks for commenting

[@MRfisheri]

Thanks for this. Have similar one for freestyle?

[@SkillsNT]

+MRfisheri yes! We will upload that one next week! Thanks for commenting

[@likengkengthokoa9645]

Hi. I really love your channel, best tips and techs ever. However, although I've subscribed to the newsletter, I only recieve notices of new content on the channel but cannot download the workouts. Where are the PDFs? Please keep up the great work! 🙏

[@baggiiiie]

i tried to swim backstroke today, and i found that i cannot breath when the arm came out of the water, and the drills are maybe a little difficult for me now, because i began to swim backstroke today. and my left shoulder pains today, is it because of the lack of rotation? look forward for your replying!

[@jackiehuang5391]

Thank you for your wonderful video, but which one of the pdf on the website is for this practice?

[@SkillsNT]

The One that says backstroke #1

[@thiyagarajanprabaharan3841]

stretch at last or before starting ?

[@pirsyad31]

I'm trying my best to follow backstroke's techniques but still i got sinked and sinked. And one other, it's hard for me to breath because the water lets me sink. Are there some suggestion ? What should i do to solve this ?

[@neejaaw7855]

When I look at 4:20 both men look exactly the same so which one is Skills NT?

[@alfrebb]

Awesome

[@Lea_etoile]

Love your videos #skillsNT

[@barcejuanpaulo]

Today it took me an hour with 14 minutes to complete this workout

[@barcejuanpaulo]

I keep improving. Today it took me 1 hour with 23 minutes to do this workout

[@SkillsNT]

Amazing!

[@richardvergara]

Who are the swimmers?

[@singhishunk]

Hi When i do backstroke i just go here n there i dnt know why but it happens all the time. How to do on one line like u do ...pls guide.

[@SkillsNT]

You might be pulling water sideways instead of backwards. I'll make a video about it soon.

[@singhishunk]

Skills NT Swimming Thank you for reply Waiting for video.

[@kawiplanet7767]

Nice :D

[@SkillsNT]

+Kawi Planet thanks! 🙂

[@jagrutibentrivedi9516]

When i go upside down in water then water goes in my nose then what should i do

[@SkillsNT]

You can blow air through you nose or use a nose clip

[@saraboustani3936]

Is there breaststroke workout ?? 😢

[@angelpinedadelacruz6527]

super isy

[@Dirtxbc]

how can you wear a speedo and not feel like a woman

[@SkillsNT]

Women don’t wear speedos 😅

[@Dirtxbc]

Skills NT Swimming hahaha good point, i was grumpy earlier and don't feel special cause i was like that to everyone the past few hours. Thank you for your videos they are the best swimming videos on KZbin hands down.