[视频] 最新全浸TI游泳视频-鱼雷式

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灰熊喱嗨 发表于 2016-8-22 17:02:39
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Torpedo Drill
鱼雷演习
Torpedo is the first drill in what we call our ‘Comfort and Body Control’ drill series. These drills and skills teach three qualities essential to efficiency –and to creating the conditions for long-term improvement:
鱼雷是我们所说的“舒适和身体控制”系列演习的第一次演习。这些训练和技能传授三种效率的必要条件,并创造长期改善的条件:
Torpedo-cropped-1024x384.png
Immediate energy savings from a weightless and stable body position.
直接节约能源从失重和稳定的身体位置。
The body control necessary to learn all subsequent skills.
身体控制必须学习所有的后续技能。
The focus, sense of calm, and habits of self-perception that will make your swimming more satisfying and effective for decades to come.
专注,平静的感觉和自我感知的习惯,这将使你的游泳更令人满意和有效的几十年来。
Torpedo practice repeats are briefer than any other drill—usually about 6 seconds. And you’ll probably only practice it a few times—for a lifetime cumulative duration of as little as 30 minutes. Nevertheless, it can create invaluable and enduring body awareness that improves Balance and Core Stability—the indispensable foundations of an efficient stroke.
鱼雷练习重复简短的比任何其他钻通常约6秒。而你可能只会练习几次,一辈子累计持续时间仅为30分钟。然而,它可以创造宝贵的和持久的身体意识,提高平衡和核心稳定的一个有效的中风不可缺少的基础。
One reason we like Torpedo as a introductory drill is that it has few ‘moving parts.’ This allows pinpoint focus on three key mini-skills—a ‘weightless’ head, head-spine alignment, and an engaged core. Isolating your head in front heightens awareness of when your head is truly ‘weightless’ and aligned with the spine. We also use Torpedo to initiate awareness of how it feels to engage core muscle while you swim. Both skills are essential to maintaining a sleek, stable body position when you begin moving your arms and legs.
我们之所以喜欢鱼雷作为入门训练是有几个运动部件,这使得定位在三个关键mini-skills-a失重,头聚焦,头和脊柱对齐,一个从事核心。在前面的隔离你的头提高意识当你的头是真正的失重和脊柱对齐。我们也使用鱼雷开始意识到当你游泳的时候感觉如何吸引核心肌肉的感觉。这两种技能是必不可少的保持一个圆滑的,稳定的身体位置,当你开始移动你的胳膊和腿。
Torpedo-Side.jpg
Before doing Torpedo in a horizontal gliding position, we have students ‘rehearse’ good posture in a standing position. Then we proceed to live practice.
在水平位置做滑翔鱼雷之前,我们有学生排练好的姿势站立。然后我们进行现场实践。
How to Practice Torpedo
如何练习鱼雷
Push gently into a surface glide.
轻轻地推到一个表面滑翔。
Your legs may sink gradually as glide slows. Maintain head-spine alignment as they do.
你的腿可能会逐渐下沉,下滑速度。保持头部脊柱的调整,因为他们做。
Lightly press legs together to increase glide and slow legs from sinking.
轻压腿,增加滑翔和缓慢的腿下沉。
When you lose momentum (in a few seconds) stand for a breather and mental reset. Then push into glide again.
当你失去动力(几秒钟)站休息和心理复位。然后再次推动滑行。
[Note: You can use a gentle flutter to maintain momentum and body position for just a few seconds longer–allowing sensations to imprint a bit longer. Stop if your kick feels like work.
[注:你可以使用一个温和的颤振保持势头和身体的位置只有几秒钟-让感觉的印记有点长。如果你的腿感觉像是工作。
Torpedo Focal Point Checklist
鱼雷焦点检查表
Head: Release its weight so you feel the water support (or cushion) it.

头部:释放它的重量,让你感觉到水的支持(或缓冲)。
Torpedo-front.jpg
Arms: Push hands far down the front of your thighs—arms should mold inside bodyline.
手臂:手推远了你的大腿,手臂在身体前面的模具。
Core: Pull navel toward spine.Feel curve in lower back flatten slightly.
核心:拉肚脐向脊柱,感觉曲线在下背部稍平。
Legs: Press together and lengthen. If legs drift toward bottom, as momentum slows, don’t fight it. DO maintain head-spine alignment.
双腿:按在一起并拉长。如果腿向底部漂移,作为动力减缓,不要打它。保持头部脊柱定位。
Bodyline: Maintain the strong posture from your rehearsal.Torpedo Side
Bodyline:从你的排练保持强劲态势。鱼雷侧
Improve Your Stroke in 10 Minutes
在10分钟内改善你的姿势
Repeat Torpedo as described four to eight times. Total elapsed time should be just two to three minutes. Then practice whole stroke—just five to six strokes without breathing. Focus solely on replicating the sensation of a weightless/cushioned and stable head from Torpedo. After each, stand for a breather and mental reset. Repeat 4x. Elapsed time two to three minutes–a total of five minutes on this sequence of drill + whole stroke.
重复鱼雷所描述的四到八次。总的运行时间应该只有两到三分钟。然后练习整个姿势,只有五至六姿势没有呼吸。只专注于复制失重/缓冲和稳定的头从鱼雷的感觉。每次,站在休息和心理复位。重复4。耗时两到三分钟–共五分钟在这个序列的练习+全行程。
Then repeat the 5-minute sequence above with a focus on good posture with an engaged and stable core.
然后重复以上5分钟序列重点良好的姿势与从事和稳定的核心。
Total elapsed time for both: About 10 Minutes. Stroke Improvement: Priceless!
总用时间为两个:约10分钟。姿势改善:无价!
This is how drills should work—always!
这是如何练习应该总是!
Transform Your Entire Stroke in Two Months or Less
在两个月或以下改变你的整个行程
Learn Torpedo and other guaranteed skill-builders with our downloadable Ultra-Efficient freestyle Self-Coaching Toolkit. The drills and skills are illustrated in 15 short videos. Guidance on how to learn and practice each drill effectively–like that provided above–illustrated by clear pictures like those above are contained in the companion Workbook.

学习鱼雷和其他保证技能的建设者与我们的可下载的超高效自由式自由式自我教练工具包。练习和技能在15个简短的视频中说明。如何学习和练习每一个练习有效的指导,就像上面提供的那样,通过清晰的图片如上面的图片中包含的指南手册中所示。

cvgpal 发表于 2016-8-22 17:18:23
一直以来练超人漂就是应付应付,以为能漂就行了,所以在后来的全泳中身体姿态一直控制不好,重新回头练习超人漂后会发现髋部的肌肉有酸痛感,身体姿态也越来越平稳,决定以后全泳前继续强化超人漂,为什么把超人漂放在第一课还是有原因的,学习的时候都是埋头向前赶课程,恨不得一天就从第一课学到最好一课,却忘了打好基础才是前进的垫脚石。
kant 发表于 2016-8-22 17:18:55
身体静止不动,保持从头到脚的对直,感觉自己的身体像一枚鱼雷。
lilin43 发表于 2017-1-21 23:42:08
全泳没有捷径,基本功和良好的教学,吃苦付出是唯一的选择
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