教你正确的完成自由泳滚翻转身技术的步骤

教你正确的完成自由泳滚翻转身技术的步骤

练滚翻不要动力，什么打一下蝶腿或者手帮忙都是不正确的，练得就是惯性加团身。你的意识不对，要感觉自己像个皮球，冲过去反弹回来。中间动作越简单越好。

Mastering a flip turn is a challenge for many swimmers. If you’re having trouble doing a flip turn, isolate and identify which part gives you trouble. This iSport lessons video breaks down the flip turn into easy steps to help you detect what you can work on.

掌握转身是一个挑战对于许多游泳者。如果你有麻烦，做一个转身，分离和确定哪些部分让你烦恼。这isport课程视频分解成简单的步骤，翻转，帮助你发现你可以完成他们。

Start by lying in the water hugging your knees. Keep your knees touching, your nose near your knees, and your heels near your buttocks. Although you won’t hug your knees while doing a flip turn, this is the position your body should be in when you flip over.

先躺在水面上抱着你的膝盖。把你的膝盖，你的鼻子靠近你的膝盖，和你的脚后跟靠近你的屁股。虽然你不用拥抱你的膝盖，而做的一个转身，这是身体的位置应该是在当你翻开的时候必须做到的。

Now do the drill “6 strokes and flip.” Push off the wall and begin swimming freestyle. Take 6 strokes, and do a flip in the middle of the pool. As you flip over, stay in a tight ball and don’t lift your head. This will help you flip straight.

现在完成这个“6次腿和翻转”的技巧蹬壁并开始自由式游泳。6次腿，在中间的游泳池做一个翻转。当你翻开，保持适当紧张象球，不要抬起你的头。这将帮助你翻转直。

Now start outside the flags and swim freestyle toward the wall. As you near the “T,” perform a flip turn at the wall. Pay attention to where your feet land on the wall. They should hit the center of the cross, and your legs should be bent at about a 90 degree angle.

现在开始游自由泳对墙。你快”接近t“的地方开始转身。注意你的脚下的墙。他们应该在中心十字，和你的腿应该弯曲约90度角。

Next push off the wall on your back. Once you’ve left the wall, twist onto your stomach. Keep your back straight so that it’s easier to twist.
下一步蹬墙。一旦你离开墙，紧缩靠近胃。保持你的后背挺直使它更容易扭曲。

Put it all together. Start outside the flags and go through several turns.
把它放在一起。开始经过几翻练习。

Here are a few tips:

这里有一些提示：

Pay attention to what your arms are doing as you flip over. Don’t spin your arms way out to the side. This is slow and inefficient. Instead, place your arms down at your side with your palms facing the pool floor. As you flip over, push the water over your shoulders in a quick lifting motion.

注意你的手必须在滚翻结束后展开。不旋转手臂向一边。这是缓慢和效率低下。相反，把你的手臂放在你身边与你的手掌朝向池底。当你翻开，把水在你的肩膀上快速升降。

Remember to exhale as you flip to prevent getting water in your nose.

记得吐气，翻转防止水在你的鼻子。

When pushing off the wall: If your legs are fairly straight, you’re too far away from the wall and your push-off will be weak. If your legs are fairly bent, you’re too close to the wall and will take unnecessary effort to push off the wall. This can also cause you to push off crooked, shallow, or deep.

当推离墙壁：如果你的腿很直，如果你太远离墙壁,你的推出的力量将弱化。如果你的腿很弯，你太靠近墙，将用不必要的努力来蹬墙。这也可以使你走歪，浅，深。

Flip turns can be quite tricky. By breaking it down into steps, you can focus on the part of the turn that is giving you trouble. With practice, you’ll get the hang of it in no time!

转身可以相当棘手。打破它按照学习的步骤，你可以专注的一部分，否则会给你的麻烦。练习，你将没有时间挂住！

班长帮忙修正下,有些翻译怎么就不顺呢

我不懂.得另一个班长才可以