游好仰泳的秘诀 Backstroke Mechanics 仰泳机理

猪八戒

Backstroke Mechanics (仰泳机理) 中文翻译：crime222

Backstroke Mechanics
仰泳机理


This week’s Speedo Tip of
the Week is an excerpt from the September-October 2003 issue of Splash, in which
Splash managing editor Jim Rusnak breaks down the mechanics of backstroke, with
the help of some of USA Swimming’s top age group coaches – David Finger of
Stingrays near Buffalo, N.Y.; Elyce Kastigar of Aberdeen Swim Club in Aberdeen
S.D.; and Shari Skabelund of the Seals Aquatic Team in Utah.
本周的Speedo贴士来自于2003年9~10月Splash杂志中节选的第二部分，这期杂志中杂志主编吉姆鲁斯奈克在一些美国年龄组最佳游泳教练---戴维芬格，纽约州布法罗附近的Stingray；Elyce
Kastigar，阿伯丁的阿伯丁人游泳俱乐部；还有Shari Skabelund，犹他州西尔水上俱乐部---的帮助下，打破了长期以来流行的仰泳的运动机理。

All three coaches were named the American Swimming Coaches
Association Age Group Coach of the Year for their Local Swimming
Committees.
这三位教练都是美国游泳教练协认定的当地游泳协会年度年龄组最佳教练。

Head Positioning
头部位置

Just as in the freestyle,
head positioning plays an important roll in the backstroke.
和自由泳一样，头部的位置对于仰泳来说也是至关重要的。

Again, swimmers want their bodies to float as level on the water
as possible, and the correct body position is controlled by the head. Many
swimmers have a tendency to pick their heads up and look towards their feet,
causing their hips to sink. This often results in their bodies being in a
sitting position, which not only compromises streamlining, but also has adverse
affects on their kick.
同样的，选手们也希望在水中滑行时，他们的身体能够维持的尽可能的水平，而此时的体位应该由头部引领。很多运动员都有一个抬头（看脚的方向）的倾向，这个动作容易造成髋部位置过低。而髋部过低的结果是他们的身体看起来像坐姿，这个不仅仅直接破坏身体的流线，而且还会直接影响到他们的打水。



Ideally, swimmers
want to have their heads rest in a neutral position, looking straight up at the
ceiling, their ears submerged.
理想状态是，运动员应该把他们的头部放在一个中间位置：眼睛注视垂直方向，耳朵则刚刚没入水中。

“We really stress getting their heads deep in the water so their
hips are at the surface,” Finger said.
“我们非常希望他们能够将头没入水中深一些，这样他们的髋部能够比较好的维持在水面，”芬格说。

Hip and Shoulder Roll
转髋和转肩

One of the most common
stroke flaws in the backstroke is swimming with the back too flat on the water,
which results in a shallow catch with the hand and excess lateral movement in
the rest of the body.
仰泳运动员的一个常见的划水缺陷是背部在水中维持的位置太平直了，这样会造成手的划水位置过浅，而且身体其他部位的无效运动也会太多。

Thus, a swimmer’s shoulders and hips should rotate simultaneously
from side to side with each stroke, just as in the freestyle. For example, as
the swimmer’s left hand enters the water, the shoulders and hips should roll so
that the body is on its left side.
这样，运动员在进行仰泳划水时，髋部和肩部应该持续不断的转动，这个动作和自由泳的动作相同。比如：左手入水时，肩部和髋部的位置应该转在右侧。

In the meantime, the head should remain completely still, eyes
fixed on the ceiling.
但同时，头部的位置仍然应该保持不变，眼睛向上看着屋顶！ Backstroke Mechanics, Part 2

仰泳机理，第二部分

This week’s Speedo Tip of the Week is an Part 2 of an excerpt from
the September-October 2003 issue of Splash, in which managing editor Jim Rusnak
breaks down the mechanics of backstroke, with the help of some of USA Swimming’s
top age group coaches – David Finger of Stingrays near Buffalo, N.Y.; Elyce
Kastigar of Aberdeen Swim Club in Aberdeen S.D.; and Shari Skabelund of the
Seals Aquatic Team in Utah.
本周的Speedo贴士来自于2003年9~10月Splash杂志中节选的第二部分，这期杂志中杂志主编吉姆鲁斯奈克在一些美国年龄组最佳游泳教练---戴维芬格，纽约州布法罗附近的Stingray；Elyce
Kastigar，阿伯丁的阿伯丁人游泳俱乐部；还有Shari Skabelund，犹他州西尔水上俱乐部---的帮助下，打破了长期以来流行的仰泳的运动机理。

All three coaches were named the American Swimming Coaches
Association Age Group Coach of the Year for their Local Swimming
Committees.
这三位教练都是美国游泳教练协认定的当地游泳协会年度年龄组最佳教练。

The Kick
打腿


The
backstroke kick is a steady six-beat flutter kick, with the power generating
from the hips. The toes should be pointed and the knees bent only slightly on
the upbeat.
仰泳打腿应该是一个稳定的6次浅打腿，髋部发力，脚尖应该绷直，膝盖则需要在上打腿时轻微弯曲。

“A lot of swimmers like to pause, but there should be a steady
kick throughout the stroke,” Kastigar said.
“很多运动员会出现停顿，但实际上，在整个划水过程中打腿都应该稳定，”Kastigar说。

Watch for out for swimmers with poor body positioning, as they
have a tendency to “bicycle” their kicks.
注意观察那些体位不好的运动员，他们的打腿有一种像“划圈子”的感觉。

Stroke Cycle
划水循环

The stroke cycle begins in
the backstroke with the hand exiting the water, arm straight in the air,
shoulders and hips rotated toward the opposite side of the body. As the arm
travels through the air, the shoulders and hips begin rotating towards that
side, with the hand entering the water pinky first.
划水循环起始于仰泳手离开水面，然后胳膊垂直在空中、肩部和髋部旋转到位。由于胳膊要在空中运行，那么肩部和髋部需要向这一侧转动，一直到小手指首先入水。

“Swimmers want to avoid crossing over and reaching their arms
(over their heads) past the mid-point of the body,” Finger said. “If your head
is positioned at 12 o’clock, then you want your hands to enter between 11 and 12
on the right side, and 12 and 1 on the left.
“每个运动员都希望避免胳膊在空中（手臂在身体中点和头顶位置之间）的前交叉，”芬格说：“如果你的头部在12点的位置，那么右手的入水位置应该在11点到12点，而左手则在12点到1点之间。

“Otherwise, you throw your hips way out of line and see some
snaking of the hips.”
否则，你的髋部将会偏离中线，同时你的游进方向将会呈现蛇形。

After the swimmer's arm enters the water, the arm should
gradually bend until it reaches an angle that maximizes power output – about 90
to 120 degrees. It is important that the hand always faces towards the feet, and
that the elbow points towards the bottom of the pool.
当胳膊入水后，手臂应该逐渐弯曲，一直到能够产生最大推进力的角度----90度到120度。有一点非常重要，那就是手心的方向一直要维持着向脚部的方向，肘弯则一直维持着向池底。

Swimmers have a tendency to drop the elbow in backstroke. That is,
they let the elbow lead the hand. This should be avoided, as it decreases stroke
efficiency.
有些人在有仰泳时有沉肘的倾向，就是他们用肘部来带动手的动作。这个动作应该避免，因为这个动作可能会降低划水效率。

The stroke should be long and smooth, with the hands entering the
water at an almost full extension of the arm and finish as the rotation of the
body drives the hand through the completion of the stroke.
划水应该尽量的长而且平顺，因此手在入水时需要伸展到最长的位置，划水也应该划到尽头，也就是身体转动胳膊所能达到的最大位置。

“The backstroke is very similar to freestyle,” Kastigar said. “The
only difference is that the face is looking to the ceiling.”
“仰泳和自由泳很相似，”Kastigar说：“唯一的区别是仰泳需要脸部朝向屋顶！”

仰泳出发侧视：

仰泳出发水下动作：

仰泳出发水面水下动作：

仰泳出发正视：

{:soso_e120:}

猪八戒 发表于 2010-4-23 01:50
Backstroke Mechanics (仰泳机理) 中文翻译：crime222

Backstroke Mechanics

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