转身- -水下海豚- -学习的第三步

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转身- -水下海豚- -学习的第三步

Do It:

这样做:

In Steps 1 and 2, you learned the dolphin movement while on the surface of the water. In Step 3, you'll go through the same learning sequence, but you want to stay away from the surface.

在步骤1和2,你学会了海豚运动,在水面上。在第三步,你会经过相同的学习序列,但是你想远离水面。



How to Do It:

如何做那件事:

1. Review and rehearse all 4 steps leading up to this point. Head-lead dolphin on your front. Head-lead dolphin on your back. Hand-lead dolphin on your front. Hand-lead dolphin on your back.

1。回顾并排练所有4个步骤导致这一点。在你Head-lead海豚前面。Head-lead海豚在你的背后。在你Hand-lead海豚前面。Hand-lead海豚在你的背后。

2. Now, simply go through the same sequence while completely under water. Start with head lead on your stomach, and make sure you focus on sending the top of your head on a direct path through the water. Don't push the face down, but use the body to drive the head forward.

2。现在,干脆去通过同一序列而完全淹没在水中。在你开始的头铅胃,并确保你把重心集中在发送你的头顶中在直接的路径是通过水。别推下来,但使用面对身体来驱动头向前。

3. Flip over on your back, and try again. This is much tougher with the hands behind, and try your best to NOT tuck the chin, but lay your head back. This gives the water a MUCH better chance to get up your nose, so practice this for short distances, with air constantly coming out of the nose.

3。翻过你背上,然后再试一次。这是更为强悍的用手在后面,尽你最大努力不把下巴,但把你的头回来。这就把水更好的机会来获得你的鼻子,这样练习这个短距离,空气不断走出的鼻子。

4. NOW it's time for the perfect streamline. Push off on your stomach with your hands in streamline and lock your head between your arms. Drive the hands forward, not up and down, by using the body from the abs, to the hips, and allowing the legs to follow the movement but adding the snap.

4。而现在的时间为完美的流线。在你的胃和推离你的手在你的头之间通畅和锁你的手臂。开车前进,不是手向上和向下的基础上,利用身体与abs、到臀部,并允许他的腿的运动,而且增加了遵循崩溃。

5. Flip over on your back and stay in streamline. With your head locked between your arms, remember to allow air to come out through your nose. Continue to focus on your body movement, rather than powering too much from the legs.

5。翻过你背上,留在流线。用你的头脑锁你两臂,记得要允许气体出来通过你的鼻子。继续把焦点集中于你的身体移动,而不是从他的腿流驱动的太多。



How to Do It Really Well (the Fine Points):

如何做那件事很好(精细点):

When you get to streamline, locking tightly with the hands encourages the body to do the work. If you allow the hands to do the work...letting them go up and down too much... you'll weaken the snap through the legs. Start to experiment with angles, as we'll be addressing that, and WHERE to use the underwater dolphin, in the next segment.

当你到达流线、锁紧用手鼓励的身体来做这个工作。如果你让手来做这个工作…让他们上下太多…你会削弱的突然从腿部。试验用的角度出发,因为我们会解决的,在任何地方都可以使用水下海豚,在接下来的部分。

锁紧用手夹头时，感觉身体的波动受到限制。