BBC蝶泳教学(ZT)

烛影摇红

文解说 （由seeeker听写记录）

Hi, I am James Hickman. I am now going to give you some tips on butterfly. Some people said it is the hardest stroke. I don’t think so. I have been doing this for sometime. But I am the fastest butterfly swimmer in the Europe. So take a look at this.

I divided the stroke into 3 different areas: arms, legs, and body.
我把蝶泳动作分成三部分： 手臂（动作），腿部（动作），和 身体。

We are going to start with some arms and breathing exercises on land. In butterfly both the arms move together like this, and when you want to breathe, your head comes up as your arms push through the water, and then goes back down on the recovery. The pull and push phase in butterfly is termed a key hole because your arms describe a key hole like this “out-in-out”.
My special tip, the Hickman tip is to keep your elbows very high when you are doing this because you get most amount of force in this position to push through.
首先是手臂（动作）和呼吸。蝶泳时，两臂是同时运动 （演示动作）。
呼吸同时，手臂划（推）水，出水和空中移臂时头入水。
划水和推水的动作象是在走一个“锁孔”的形状 （有点象8字型--seeeker)：“ 外－内－外”的划水路线（演示动作）。 我的小窍门是：高肘划水可产生最大的推力 （演示动作 ）。

Now we are going to move to the other end of the stroke: the legs. Butterfly leg kick is like crawl-like kick except for the fact that both feet move together. The kick started from the hips, as the hips go in the air, the legs bend the feet kick down. A good tip is to turn your feet in slightly and keep your toes pointed all the time. My special tip, James Hickman special tip is your legs have the biggest muscles so you train them, you butterfly will be a lot of better.
腿部：蝶泳腿有点象自由泳腿，只是两腿同时动作罢了。
打水从臀部发力，臀部出水时，腿略弯，向下打水。有效的方法是：打水时，（脚略微内转使）大脚趾相对 。我的一点体会是：腿部训练非常重要，因为腿部肌肉力量大，把腿部动作练好了，你的蝶泳就会有很大提高。

The next part of the stroke we are going to move to is the body, it is really important in the butterfly stroke to get the undulation right. That is the up and down movement. When the head goes up the hips goes down. Try to make sure you get your head under the water by tucking your chin on your chest, and if you breathe every 2 strokes that will help the timing and the rhythm of your stroke. My top tip is if you get the rhythm of the stroke right, you will be able to do butterfly.
身体： 掌握好身体在水中的节奏至关重要。节奏就是身体在水中上下的运动。抬头时，臀部下沉。注意：保持头在水下正确的动作是下颌贴近胸部。2次动作呼吸一次可使你能保持动作配合和节奏。我的诀窍是：保持身体在水中的（正确）节奏，你能游出（不错的） 蝶泳了。

With the timing in butterfly being so important, let’s go through that order one more time: as your hands go in, kick down; push through the water in your key hole and kick down as your arms go out; keep your head down, and then kick down as your hands go in. pull through the water and then just as your hands coming to go out breathe and kick down, butt your head down and hands in. Quite complicated but I am sure you can do it. Give it a go!

因为蝶泳动作配合及其关键，我再重复一下动作配合步骤： 手入水时，腿打水；手臂在水下是“锁孔”路线划水时，保持头部（在水下）贴胸部 （低头）；然后，腿打水时手入水；手臂划水，在手即将出水时呼吸并打腿，头钻入水下，手入水。（演示动作)

So remember, keep your head tucked into your chest, keep that key-hole shape with your arms and breathe every 2 strokes. That is my guide to butterfly swimming, get flying.

谢谢楼主,好贴！!