求翻译：我来介绍蛙泳的基本动作，四肢保持一条直线的状态向前，头埋下水面，90度直视池底接下来双手开始做动作，向后同时向下划手动作相当于是倒心形。双手划到肩膀处，出腿，最后同时两手前伸，双腿加拢，身体成一条直线前进。双手从伸直开始向后向下划手的同时，有意识地把头往上抬，不要使劲把手一下压下去来抬头，双手连贯而缓慢地做黑桃形状的滑动。头抬出水面后，如果嘴里有少量水，快速地吐水并大口吸气，头抬到最高点的时候就可以出腿了，最后双手前伸双腿夹拢的时候，头埋下，90度直视池底。是什么意思？

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I introduced the breaststroke the elementary action, the four limbs maintain a straight line the condition to forward, the head lays down the water surface, 90 degree orthoptic pond bottom meets down both hands to start to make the movement, therefore backward at the same time delimits the hand move

Let me introduce basic actions of the breaststroke, remains a straight forward extremities, head under water, 90 degree look directly at the bottom of the pool the next hand begins to do actions backward and downward arm movement corresponds to was a heart-shaped. Hand to the shoulders, legs, and fi