Ankle stretches to improve your freestyle kick Many triathletes (especially those with running backgrounds) tend to have inflexible ankles which leads to a poor foot position in the pool. A poor foot position will lower body position and increase drag = slower swimming. On top of this, tight ankles will cause a poor kick technique (no propulsion) and can lead to cramping in the calf muscles. Below are 6 ankle stretches to improve your freestyle kick (ankle mobility). 许多铁人三项运动员(特别是那些运行背景)往往有僵化的脚踝导致可怜的脚池中的位置。一个可怜的脚位置会降低身体的位置,增加拖慢=游泳。除此之外,紧脚踝将导致一个贫穷踢技术(没有推进),可以导致小腿肌肉痉挛。下面的六脚踝延伸来改善你的自由泳踢(脚踝流动)。 Please be mindful and understand your current flexibility level. DO NOT try an advanced stretch if your ankle mobility is poor. Stretches should be held for 30 seconds and completed 2-3 times weekly post workout. 请注意和理解你目前的灵活性。不要一个先进的拉伸如果你的脚踝流动性很差。延伸应该举行30秒,完成每周2 - 3次的锻炼。 1. Standing Ankle Mobility – All Flexibility Levels 2. Seated Ankle Mobility – Moderate Flexibility Level3. Seated Ankle Mobility Palms Flat on ground- High Flexibility Level4. Seated Ankle Mobility with streamline position – Excellent Flexibility Level (knees lift off the ground)5. Standing Ankle Inversion – All Flexibility levels6. Calf Stretch – All flexibility levels (against a wall)
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