海豚踢和蛙泳腿的反蝶结合练习

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海豚踢和蛙泳腿的反蝶结合练习

Many swimmers, especially masters swimmers, find it so challenging to do dolphin kick on their back that they just give up. By combining dolphin kick and breaststroke kick, you can learn this important skill and not feel like you're drowning or going backwards.

很多游泳运动员，尤其是游泳健将，发现反蝶腿很难而想要放弃。通过结合海豚踢和蛙泳腿，你可以学习这些重要的技能而不是感觉就像你溺水或倒退。

Why Do It:

为什么做它：

This drill carries many benefits. If you struggle with dolphin kick, the drill makes it more pleasant to practice the skill. The breaststroke kick gives you a little extra umph, which makes the dolphin kicks feel more productive, which makes you want to keep practicing. The extra practice will help you develop the ankle flexibility and abdominal strength needed to get better at dolphin kick.

该技能有很多好处。如果你的海豚腿还在挣扎，这个练习可以使你更加愉快的实践技能。蛙泳踢给你一点点额外的感受，这使得海豚踢感到更有推进力，使你想继续练习。额外的练习将帮助你开发的踝关节的灵活性和腹部力量需要得到更好的海豚踢。

An added benefit is that the drill helps develop better ankle flexibility and foot speed for your breaststroke kick.
另外一个好处是这个技能可以帮助你开发更好的踝关节的灵活性和速度在蛙泳踢上。

How to Do It:

如何做它：

1. Push off on your back with arms in streamline. Start alternating one dolphin kick and one breaststroke kick. Keep the kicks small and quick, with the toes just breaking the surface of the water on the dolphin kicks. Initiate the dolphin kicks with a quick movement of the abs.

1。将你的手臂保持流线体。一开始交替海豚腿和一个蛙泳腿。保持踢小和快速，与脚趾只是露出水面的海豚踢水。启动海豚踢与快速运动的绝对值。

2. Next, try alternating TWO dolphin kicks and one breaststroke kick. Make sure the toes break the surface on both dolphin kicks, and keep the rhythm steady and quick.

2。其次，试着两次海豚踢和一个蛙泳腿。确保脚趾休息表面上的海豚踢，并保持稳定和快速的节奏。

3. Next, step it up to THREE dolphin kicks and one breaststroke kick. Keep the kicks small and quick, and maintain a horizontal bodyline, with the abs up near the surface of the water.

3。下一步，它高达三次海豚踢和一个蛙泳腿。保持踢小和快速，并保持一个水平曲线，与附近的水表面。

As your dolphin kick gets more effective, try stepping it up to four, five, or even six dolphin kicks alternating with one breaststroke kick.

作为海豚式打腿得到更有效的，努力加强它对四，五，甚至六海豚踢一个蛙泳腿交替。

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

如何做得很好（要点）：

Notice that our swimmer has almost no hesitation between the two types of kicks. The dolphin kick flows right into the breaststroke kick...and the breaststroke kick lifts right into the next dolphin kick. To do this, keep the kicks small and quick. Try to maintain a steady rhythm that keeps your body up near the surface and keeps your energy moving forward down the pool.

注意到我们的运动员几乎没有犹豫的两种类型的踢腿。海豚踢流到蛙泳腿……和蛙泳腿进入下一个海豚腿。这样做，保持踢小和快速。试着保持稳定的节奏，让你的身体上表面附近，让您能向前下池。

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海豚踢和蛙泳腿的反蝶结合

是一种狠舒服的水面休息~~