提高你自由泳呼吸效率的建议---swim smooth

Do you struggle with your breathing when swimming freestyle? Perhaps you take on water or feel like you have to crane your head up high to reach air? This year we've received more questions and forum posts about this problem than perhaps any other. It can even be a problem for advanced level swimmers when they become tired. Here's our advice

你游自由泳的时候为呼吸感到挣扎吗？也许你觉得你必须抬头才能呼吸？我们的论坛今年以来收到了不少这方面的问题帖子，甚至对高水平的选手来说当他们疲劳的时候，呼吸同样会成为问题，以下是我们的建议
When your head travels through the water it creates a bow-wave around it, with a slight increase in the water height in front of your head but a large drop in height as it passes your head and neck

当你的头在水中前进的时候，会在周围产生一道波浪，在你地头前部稍微地突起，然后在你头部和颈部周围明显地下降


When we breathe in freestyle we need to keep our head as low as possible because lifting your head causes your legs to sink. Great breathing technique involves breathing into the trough by the side of your head to keep it as low as possible

游自由泳的时候要保持头部的位置越低越好，因为抬高头部会让你的腿部下沉。良好的呼吸技术要求你在波谷中呼吸，这样你能保持尽量低的头部位置。


Take a close look at the shape of the bow wave and how it's dropping quite steeply as it passes your head

仔细看看这条波浪的形状，它在经过你头部的时候急剧下降





The correct place to aim your mouth is into position A but swimmers who struggle with their breathing are often trying to breathe slightly forwards into position B. The bow wave isn't very deep or well formed there and it will be a real struggle to reliably take on air

正确的呼吸位置应该是A点，但是呼吸困难的人经常是选择靠前的B点来呼吸。那里波形并不是很深，对呼吸来说就很困难。



To get the position of your breathing right it may feel like you're breathing very slightly behind you - you should just be able to see your arm-pit as you do this. This will only feel like a slight adjustment - you don't want to breathe too far backwards (position C) as this will twist your body and drag your lead arm across the centre line

处于正确的呼吸位置你应该感到稍微向后，可以看到你的腋窝。这应该只是轻微的调整，你不应该在C点呼吸，那样会导致你身体扭动，前方的手会越过中线



The next time you swim, experiment a little with your breathing position and try and find that sweet-spot where you can reliably find the bow wave trough but not breathe too far behind you and lose your alignment in the water.

下次你游的时候，尝试在波谷中去找到你可以依靠的甜点，但是不要太靠后呼吸，那会让你的身体扭曲

Two other quick tips: Aim to keep your lower goggle underwater when you breathe and experiment with angling your mouth towards the surface like Popeye chews his spinach

另外两个小窍门：
1.呼吸的时候让你下方的泳镜保持在水里
2.嘴巴的扭向水面，想象大力水手吃菠菜的动作

感谢分享！这个网站真心不错。。多发一条能删吗？

没有速度就难了，我等菜鸟一方面找不准换气的位置和时机，但速度慢，波谷小，转瞬即逝，也应该是原因之一。不管怎样，也要去试试，争取有所进步。

只露一只泳镜，很重要！！！

受教啊！还要慢慢领会！

“压低你的头，抬高你的腿，平衡说穿了就是这么回事。”——精辟啊！

自由泳游上50M-100M就觉气喘，就是呼吸问题还没有解决的说？

简单明了，图文并茂，实用性很强！受教了，谢谢楼主！

简单明了，图文并茂，实用性很强！受教了，谢谢楼主！

压低你的头，抬高你的腿，平衡说穿了就是这么回事

好的滚动式呼吸技术根本用不着"歪嘴"...放松是游泳的最高境界,歪嘴意味着"没有放松".这个特里重点谈过,他自己的呼吸"从不歪嘴".

头部越低越好，很重要！
A点，很重要！！
只露一只泳镜，很重要！！！

好。很强。