全浸的故事----特里对竹内的专访

灰熊喱嗨

Working on this post has brought me the greatest happiness of  anything I’ve written in the 23 years of TI. (The first-ever TI Adult Swim Camp, at Colgate University, began June 17, 1989!)  After Shinji became the ‘most popular swimmer’ on-line earlier this week, I felt it was important to share his story–to let his many fans know something about the person who swims with such inspirational beauty.

写这篇文章的时候给我带来了这23年来写全浸的种种快乐。（第一个全浸训练营是在1989年）。在竹内成为网络上最受欢迎的游泳选手之后，我觉得应该分享他的故事，让更多他的粉丝了解这位给我们带来如此游泳之美的选手。

全浸站点：http://www.totalimmersion.net/

ut also because  the real story of TI is about using swimming practice as a vehicle for self-realization. Michael Phelps became the world’s most recognized swimmer-as-athlete in the world with expert guidance from Bob Bowman, often called the world’s best swim coach. Shinji is not only the most recognized swimmer-as-artist; as you’ll read here, he’s also the worlds #1 Self-Coached Swimmer and an embodiment of the philosophy of Kaizen. As he puts it “I still am just a middle-aged average swimmer who tries to improve every day.” His example is as inspiring as his form.

全浸真正的故事是如何利用游泳练习作为自我实现的工具。菲尔普斯是最好的游泳运动员，他的教练被称为最好的教练。竹内则是最受认可的游泳艺术家，他是最好的自学成才的选手，持续进步的典范。就像他自己说的，我只是个普通的中年选手，试图每天都有所提高。他的例子和他的泳姿一样给人启发。

Terry: Why did you begin swimming and how did you find your way to Total Immersion?

Shinji: In 2002, when I was 37, I wasn’t getting any exercise and had gained so much weight that my doctor warned me I needed to exercise. I had learned to swim in elementary school, as most Japanese children do, so I decided to swim for weight loss. But I got tired so quickly that I didn’t think I’d be able to lose weight.. Because I could swim breaststroke longer than freestyle I searched on-line for a breaststroke technique video. I noticed a Total Immersion video featured both breaststroke and butterfly. I thought two strokes for the price of one was a good deal. That was how I found TI. I’d never even visited the TI web site at the time.

特里：你是为什么开始游泳的，又是如何发现全浸呢？

竹内：在2002年的时候，那时我37岁了，因为没有运动，我的体重增加很多，我的医生警告我要加强运动。我在小学的时候学过游泳，就像大多数的日本孩子一样，因此我想通过游泳来减肥。但是我发现很快就感到疲惫，而且也没能够减肥。我的蛙泳比自由泳好，因此我就在网上搜索蛙泳的视频。我注意到全浸关于蛙泳和蝶泳的视频，我想这个不错。这是我第一次接触全浸，那时候连全浸的网站都没有上过。

Terry: How did you make the leap from just swimming for weight-loss to introducing TI to Japan?

Shinji: I started learning the breaststroke drills on the DVD. I wondered how practicing balance, without any pulling or kicking, would help me swim better. But within a month both breaststroke and butterfly felt much easier and smoother. Plus, as an engineer, I also appreciated the logic of TI. Finally, because I was excited at improving so quickly, I swam more often, and lost 18 pounds. All that from just a $40 video. It was the best money I ever spent.

特里：你是如何从开始的只想减肥到后来介绍全浸到日本呢？

竹内：开始我只是照着dvd学习蛙泳，我在琢磨如何通过练习平衡而不用划水和打水，就可以帮助我游得更好。矮一个月内，我的蛙泳和蝶泳就取得了很大的进步。此外，作为一个工程师，我很欣赏全浸的逻辑。最后，因为我对自己取得的进步感到很兴奋，因此我经常去游，减掉了18镑，而这些仅仅花了我40美元，这是我最好的投资。

“通过练习平衡而不用划水和打水，就可以帮助我游得更好”
“作为一个工程师，我很欣赏全浸的逻辑。”

说说我这段时间出现一些比较重要的问题：
1.换气。一口气憋着划，划8下左右没有氧气了，换气的时候转身转的很多，就怕头出不了水面，其实过多的转身反而形成的很大的阻力，不要憋气，憋气更累，现在可以2划一呼吸了。
2.打腿。原来找不到手腿的配合，打腿和移臂完全反了，现在可以很顺利的2次打腿了，方向也对了。
3.水中姿势。一定要和水面水平，转体的时候特别注意腿，不要让腿随便摆动，要让打腿的时候对着正下方，形向上的浮力，让自己腿部可以浮起来，不要因为转体对着左右2边打腿。
4.腰腹力量。稍微用点力控制一下，不要让自己的身体左右扭动。
5.移臂。肩的延长线，别划过了，会扭的。多练习抱水推水，现在我还不能自然的高肘抱水，感觉划的不自然，多练练应该可以改善。高肘移臂，水花比较小。
6.转动。不要幅度太大，转动快结束的时候一定要把自己的引导臂尽量前伸，这样就能感觉到漂了。转动要让自己在一条轴线上

总结的不好，因为我也是刚学会的菜鸟，希望各位老师批评指正。

全浸教程比传统教程偏向于肩髋一体、同角度的滚动，用这样的滚动方式来避免腰腹的扭动所导致的侧身不稳。因为它跳过了一段艰苦的打腿练习，所以练到后面，你会发现腿部比较散开，影响前进的现象，并且短冲频率很难提高。这时候需要回炉打腿。
传统教程重视打腿练习，腰腹部能获得支撑，所以可以在肩髋不同角度但同步的滚动下维持平衡。但有些同学在没有正确的腰腹位置的情况下练习打腿，会浪费不少时间。

身体的流线伸展形态（压胸收腹送肩）是做任何分解练习的基础。