楼主: swimsmooth

[高阶泳者] 自由泳如何游得更快,同时保护你的肩膀---seahiker史诗巨作 公开水域视频

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 楼主| swimsmooth 发表于 2012-4-20 00:00:51

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Practice: Streamline drill with fins.  (click here for the video) Turn the head without lifting it. You should be able to let the lead arm hand down on an angle from the shoulder. Eliminate tension in your neck, shoulders and upper back and instead, float on your lungs.

练习:带脚蹼流线型练习,转动头部而不抬起,让前伸的手臂从肩膀下垂一定角度,消除颈部,肩膀和上背部的张力,靠肺部漂浮。
 楼主| swimsmooth 发表于 2012-4-20 00:01:03
Practice:  Better Breath Timing.  (video) Swim three strokes and then try to turn your head before your hand enters the water. Some of you will know I call this "Cheating" on the breath. Use your body rotation to get you to air, not the pushing down with your arm.

更好的呼吸时机。划三下,然后在手入水前转头呼吸,有人可能知道我把这叫做“欺骗呼吸”。用你身体的转动来吸气,而不是下压手臂
 楼主| swimsmooth 发表于 2012-4-20 00:01:14
Practice: Thumbs Up Swimming.  (video) Finally, spend lots of time finding out if your hand enters the water with the thumb down, flat or up. Most of us swim thumbs down and this can definitely contribute to shoulder issues.

拇指朝上的游泳。花一些时间看你是拇指朝下,水平,朝上入水的。绝大多数是拇指朝下,这肯定会给肩膀带来问题
 楼主| swimsmooth 发表于 2012-4-20 00:01:25
Throw on some fins and swim with your eyes forward so you can see your hands enter the water flat and extend flat. Lock in this feeling so that after 5-7 strokes, put your head back down in the neutral position, and maintain the feeling of flat hands. Still not sure (or not helping)?

穿上脚蹼,然后眼睛看前方游,你应该看到你的手水平入水,水平伸展。(这个水平是相对拇指朝下说的,整个手的入水方向还是朝下的)。锁住这种感觉,划5-7下,再回到正常的头部位置,保持这种感觉。
 楼主| swimsmooth 发表于 2012-4-20 00:01:37
Enter the water with your thumbs up like you're hitchhiking (video). Get a friend to watch you to verify that you're doing it. Or, really exaggerate it. If you have a bad thumbs down entry, you may feel you're doing better, but nothing changes, this is really common.

拇指朝上入水。让你的朋友帮助你检查,夸张这个动作。如果你以前是拇指朝下,那么你应该会感觉好很多。
 楼主| swimsmooth 发表于 2012-4-20 00:01:48
Practice: Wide entry: Direct your arms wider than your shoulders as if you're swimming to 11 and 1 o'clock. As long as you rotate fully through the upper body and torso, your arms will drive to a good catch and streamline position, while keeping your shoulders stable. From head on, someone watching you would see your arms coming straight out of your shoulders and not crossing over in front of your head.

宽入水:让手的入水比肩膀宽一些,朝11点和1点的方向。只要你充分地转动你的上身,你的手臂就会自然形成很好的抓水,同时身体也会保持流线型,肩膀的位置会很稳固。从前面看过去,别人会看到你的手臂在你肩膀的外面而不是在头下方经过。
 楼主| swimsmooth 发表于 2012-4-20 00:02:07
Final Words

The overall guiding concepts for less strain on the shoulder are:
Breathe in balance and find air by turning your head with your body, not by pressing down your arms.
Extend your arm forward on each stroke in a straight line from your shoulder without stretching or sculling or crossing over.
Improve your awareness of your arms on non-breathing stroke first, then on breathing strokes, as this will help you retrain your breathing and stroke habits even faster.

最后总结

要减少肩膀的压力要注意以下几个方面:
-在平衡状态下呼吸,转动身体来吸气,而不是下压手臂
-每次都要直线前伸你的手臂,而不要扭曲,过中线
-先试着不呼吸来提高你手臂的感觉,再加入呼吸的动作,这会让你提高地更快
 楼主| swimsmooth 发表于 2012-4-20 00:02:18
Next blog post:

The Relaxed Shoulder Recovery, or, How Not Swim Swim Like A Chicken (with Apologies to Chickens!)

下个博客:肩膀放松地回臂,或者说如何避免像鸡一样游泳(我要对鸡说声抱歉)
 楼主| swimsmooth 发表于 2012-4-20 00:02:30
Part II: The Chicken Recovery, Crunchy Shoulders and What to Do About It

Okay, the second thing that can cause shoulder strain and injury is how we usually move our recovering arm - the one that's moving above the water on each stroke.

What we do, silly humans, is give in to our deep and powerful instinct to swim like a chicken, which is profoundly misguided.

Chickens aren't even that good at flying. So who knows where we got the instinct to swim like them.

Swimming like a chicken is not only bad for your shoulder, it's also bad for business all around, wastes energy and slows you down.

第二部分:鸡式回臂,嘎吱做响的肩膀,如何改变

第二个能导致你肩膀伤病的问题是,你如何回臂

我们愚蠢的人类总是根据自己的本能像小鸡一样游泳,这是绝对错误的。

像小鸡一样游泳不但对肩膀有伤害,同样会浪费能量,让你速度变慢。
 楼主| swimsmooth 发表于 2012-4-20 00:02:44
The Chicken Recovery and Why It Sucks

Simply put, when you begin to raise your arm and bring it forward, most of us pull the elbow behind your back and shoulder, putting greater strain on the shoulder joint, ligaments and muscles.

This happens for several reasons:

1. You are instinctively engaging the muscles of your back and shoulders to fling your arm forward. This reduces shoulder mobility.

2. You are swimming too flat and have to get your arm out of the water somehow.

3. You want to clobber the poor unsuspecting regular swimmer in the lane next to you and you're pulling back your elbow to really give them a solid shot across their bow.
鸡式回臂为什么不给力
一般来说,当我们想往前移动肩膀时,大多数人会尝试把肘部拉到背部后面,对肩膀,韧带和肌肉产生很大的压力

这是由以下原因产生的:
1、你本能地想用背部和肩膀的肌肉来让手臂前移,这降低了肩膀的灵活性。
2、你游泳的时候身体太平
3、你想给旁边的一个人狠狠的肘击
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