如何使用一个健身球提高快速划水和高肘的技巧

youyong

This week's drill features some different and fun ways to use a physio ball to work on technique for all your strokes.

本周的技术有一些不同的特点和有趣的方法,是为所有泳姿如何使用一个健身球的技巧。

Why Do It:

为什么这样做:

Fast hands and high elbows are two of the most important concepts in swimming, but are sometimes hard to grasp while you're swimming. Practicing your strokes on land while bouncing a physio ball can help you get a better idea of what's needed in the water.

手很快和高肘是两种最重要的概念在游泳时,但有时很难理解当你游泳。练习你的泳姿在陆地上弹回的球可以帮你,在水里是个好主意。

How to Do It:

如何做那件事。

1. Grab a physio ball and start dribbling, just like you would with a basketball. Left hand... right hand...left...right...left...right.

1。抓住一个健身球和开始运球,就像你会与一个篮球。左手…右手左…右……左…右。

2. Once you get a rhythm, start adding a freestyle stroke... without breaking your rhythm.

2。一旦你获得了一个节奏,开始添加一个自由式…不打破你的节奏。

3. Try for a high-elbow recovery... and make sure you're finishing your stroke at the back.

3。一个高肘动作尝试恢复…,而且确保你完成你姿势了。

4. Try 10 to 20 strokes of free, then go back to dribbling left, right, left right.

4。试着10到20下自由式,然后回到运球左,右,左右。

5. To get ready for butterfly, start dribbling the ball with both hands at the same time.

5。准备蝶泳,开始运球球用双手在同一时间内。

6. Find your rhythm, then add a butterfly stroke... without breaking your rhythm. Try for a straight-arm recovery, and you've gotta be quick. Don't let your hands or arms get stuck at any point.

6。找到你的节奏,然后再加上一只蝴蝶姿势…不打破你的节奏。一个直臂努力恢复,你得快点。不要让你的手或手臂在任何时候卡住了。

7. Try 10 strokes of fly, then go back to bouncing left, right, left, right.

7。尝试十下蝶泳,然后回到跳跃的左,右,左,右。

8. Get ready for breaststroke, dribbling both hands at once.

8。准备蛙泳、运球双手一次。

9. Then go for it. Breaststroke with the physio ball requires super-fast hand speed.

9。那么请继续。蛙泳手在练习时需要更快快速球的速度。

10. Get the speed, then build the technique with nice high elbows.

10。获得更好的速度,缔造漂亮的高肘技术。

11. Return to left, right, left right, then hold the physio ball with both hands for backstroke.

11。回到左,右,左吧,然后把球和健身球为仰泳。

12. Plant your feet, lean back slightly, and swing the ball down and up... side to side.

12。站直,稍微向后倾斜,挥动击球下来了…一边到另一边。

13. Work the hips and obliques. You'll also feel it in your thighs.

13。臀部和obliques工作。你会感觉它在你的大腿。

14. Visualize a bent-arm pull that pushes a massive amount of water toward the other end of the pool.

14。想象bent-arm推拉,大量的水往池子的另一端。

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

怎么做得很好(精细点):

Try the sequence several times, becoming more and more aware of your technique rather than just hitting the ball. Quick hands and high elbows are key in all these movements.

尝试几次,变得越来越意识到你的技术而不仅仅是击球的动作。双手敏捷做高肘动作是关键,在所有这些运动中。

不错的练习！！

看一次学习一次 就有一次进步