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

Without your kick to stabilize you for body rotation, you end up like this in the water:

没有打腿的帮助来稳定你的身体转动，你在水里就会是这个样子

With a good stabilized kick, you will look like this:

有了很好的打腿，那就是这个样子

The Marks of An Ineffective Kick

From an efficiency standpoint, the ineffective kick  causes the following problems:

低效率打水的标志

从效率的角度来看，低效率的打水会导致以下问题：

1. Swimming flat makes breathing tough: Your body wants to float in a flat position. That's how your lungs are set-up and you have the best displacement and buoyancy in this position. Too bad you can't really breathe efficiently here! (unless you lift your head, but then you sink)

1、趴着游，导致呼吸困难：你身体的本能是趴着漂浮在水面上，这是感到最舒服的位置。但可惜的是这样你不能有效地呼吸，除非你抬头，但那样你就会下沉

2. Drag: Goodbye streamline and hello human brick. Swimming flat dramatically increases frontal resistance.

2、阻力：再见流线型，你好人体砖头。趴着游导致阻力增大。

4. Shoulder impingment: And finally, as in the first photo above, swimming flat prevents you from having a relaxed shoulder during the recovery phase over the water.

4、肩部不适：就像图片显示的一样，趴着游让你无法在回臂是保持手臂的放松

But Kicking Is So Much More Effort!

Yep, an inefficient flutter kick is really hard work, but an efficient kick is not.  If you tend to get leg cramps when you swim or feel extremely out of breath after a 50m swim, that's a likely sign that you're using the wrong muscles to kick and no doubt that is proving to be a big deterrent to more kicking.

但是打腿太累了

是的，低效率的打水是很累的，但是高效率的不是。如果你游50m就感到喘不过气，腿会抽筋的话，那意味着你在用错误的肌肉来打水，影响你的打水效果。

A relaxed high tempo flutter kick with good technique doesn't take that much effort. You just need the specific skills and awareness to acheive it.

放松的，高频率的有效打水并不需要多少力气。你只需要特殊的技巧和感觉来完成。

I really, really hate using a kickboard, though. Do I have to?

Kicking with a kickboard is really challenging. It is a great conditioning tool, and that's why a lot of competitive swimmers use one. But they generally already have a high level of kicking skill to start with or the luxury of many years in a swim club to gradually develop it as kids.

我非常非常讨厌扶板打水，真的需要吗？

扶板打水很有挑战性。某些条件下它是很好的工具，这是为什么很多游泳运动员使用的原因。但是他们是已经有了很好的打水技巧，这些技巧是从小时候在俱乐部花了很多年练成的。

Most swimmers and triathletes do not have the time, fitness or skill for a kick board.

绝大多数人没有练扶板打水所需要的时间，体力和技术。