楼主: sarasaralee

[初阶泳者] 【原创独发厦门悠游】结合我自己谈谈成年人如何自学游泳,游得舒展流畅(连载完)

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 楼主| sarasaralee 发表于 2009-1-7 09:29:54
 楼主| sarasaralee 发表于 2009-1-7 09:39:58
e时代蛙泳视频教程和几个韩国妹妹示范的蛙泳

e时代游泳视频教程四种泳姿的都不错,有错误动作示范,就是小台胞的口音比较搞笑。

E世代的游泳课——蛙泳(完整版)

韩国妹妹示范的蛙泳:

韩国蛙泳教学片


蛙泳夹板划手
2韩国美女的蛙泳


俄罗斯帅哥示范的蛙泳,可惜听不懂:
不过,也是奥运选手呢:
Shown by Roman Sloudnov - bronze at Sydney Olympics. World record in 2001. Video language: Russian.


 楼主| sarasaralee 发表于 2009-1-7 09:43:24
视频:国家游泳队国手示范的蛙泳教学(示范:黄晓敏、金甫)

年代比较久远啦,穆祥雄教练。

感觉那时候中国游泳水平挺不错的啊。




一九八几年的版本,看着亲切,和钱红郑建的蝶泳,王大力的自由泳教程是一个系列的。解说极好,喜欢!
 楼主| sarasaralee 发表于 2009-1-7 09:45:26
蝶泳教学示范教程(钱红,郑健示范,陈运鹏教练)(全部解说内容录入)

虽然年代比较遥远了,但是感觉比央视的内容要好些,示范也更优美,希望喜欢蝶泳的朋友们能够喜欢。

钱红扶板子打蝶泳腿真美!当然泳姿更美了。



第一部分:


陈运鹏教练示范蝶泳划水(推水)发力要早。

钱红(百米蝶泳世界冠军),郑健(亚洲第一个游进百米蝶泳56秒的男运动员)介绍,及完整的蝶泳配合游,水面和水下动作示范。

蝶泳技术

一,臂的技术

1,入水

(郑健示范)入水点基本是在肩前的延长线上,入水时肘稍曲,并高于前臂。

(钱红示范)入水顺序:手指,小臂,大臂。

2,划水

(钱红示范)双臂入水后积极向前伸臂,曲腕抓水,先向外旋,再向内转。在躯干下沿着类似钥匙洞路线向后划水,当两手划到腹下时,两手之间最近处约为10至15公分,此时要用力加速向后伸肘推水,直到结束。注意在划水的前半部分要保持高肘姿势。运动员应该有一个象抱住圆桶的感觉,这样就可以使手臂处在有利的位置上进行划水。

第二部分

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第二部分

3,移臂

(郑健示范)蝶泳的划水结束部分与出水移臂是一个连续动作。在推水结束时,借助向前的惯性,两手向髋外甩出,随后肘部略向上提,两臂沿水面低平抛物线的轨迹向前摆。(钱红示范)当两臂移至肩平线是,注意头部要顺势低下,以便于前冲入水。

4,划水路线(图片)

一,腿的技术

(钱红扶板打水示范)

蝶泳大腿与躯干的波浪动作紧密相连。打腿时,由腰部发力,依次带动大腿,小腿和脚掌,像鞭子似的上下打水。这点与爬泳的打腿是很相像的。

(郑健扶板打水示范)蝶泳腿的技术(看着有点儿象小菲)



二,呼吸技术

(钱红示范)在推水将完成前,向前伸下颚,嘴露出水面吸气,在两手出水往前摆时,吸气结束。当两手向前摆接近肩线时,稍憋气后开始呼气。



三,配合技术

(钱红示范)蝶泳是属于左右对称性的技术结构,因此两臂划水与两腿打水配合的时机就至关重要。蝶泳配合的关键是要掌握好两个同时:即两臂入水与第一次提臀打水同时进行,加速推水与第二次打腿同时结束。掌握好两个同时的时机,就能够保持动作的连贯性,并获得最大的推进力。

(郑健的蝶泳配合技术)



五,内部节奏(动画FLASH)

蝶泳技术特点(钱红示范)

一,            划水发力提早(推水提早),动作连贯,频率较快的运动员,动作起伏较小,臀部易处在高位上。

二,            采用传统游法的运动员,臀位起伏略大。

三,            两臂入水与第一次提臀打腿同时进行,加速推水与第二次打腿同时结束。

四,            第二次打腿多趋于重打。

五,            移臂的动作趋于低,平,直。



蝶泳教法练习

一,腿的练习

1,两臂前伸并拢,两拇指相交,徒手打腿,正面呼吸,注意保持上体平稳。

2,两臂前伸并拢,两拇指相交,抬头打腿,注意身体位置要高。

第三部分
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第三部分

3,(郑健示范)一臂前伸,侧身打腿(侧蝶)头放在水上或水下,左右交替,注意上体稳定。

4,(钱红示范)仰卧打腿,注意头部和上体要平稳。(仰蝶腿)

5,(郑健示范)仰卧打腿,一臂或两臂举成与身体相垂直,注意不要使身体下降。

6,(钱红示范)倒背手(手背后放在腰后面)打蝶泳腿,注意身体位置不要下沉。

7,(郑健示范)两臂前伸并拢,或双臂置于体侧,潜泳打腿,体会戴脚蹼时的感觉。

8,(钱红示范)蝶泳打腿,自由泳划手,注意保持上体稳定。

9,(钱红示范)两手扶板快速打腿,注意两手扶在板的中部,不要趴在板上。



二,臂的练习

1,(郑健示范)打蝶泳腿,两手做外划,内转的划水动作(画面是蛙手蝶腿),体会摇橹动作。

2,(钱红示范)单臂蝶,一臂前伸,另一臂用力划水,侧面呼吸,体会两个同时。即两臂入水与第一次提臀打水同时进行,加速推水与第二次大腿同时结束。注意保持动作的连贯性。

3,(郑健示范)单臂蝶,一手置于体侧,另一臂用力划水,正面呼吸,两臂轮流,体会抱水,加速划水,和S型的划水路线。

4,(钱红示范)左1右1左2右2,强调长划水,从入水到推水结束的路线,要尽量超过正常配合技术的划水长度,以延长划步,提高划水质量。

5,(郑健示范)右1左1加配合1次,体会分解游到配合游衔接时的感觉,即蝶泳动作全过程。

6,(钱红示范)划蝶泳手,打一次蝶泳腿,蹬一次蛙泳腿,体会推水与蹬腿同时结束的时机。

7,(郑健示范)蝶泳划手,打自由泳腿,两手在肩下相碰,体会钥匙洞型划水路线。

8,(钱红示范)握拳游蝶泳,体会前臂,肘部,对水的感觉。

9,(郑健示范)蛙泳长划臂配蝶泳腿,体会加速推水。

10,          (钱红示范)单臂蝶,左右各1交替游,体会移臂和臂与腿的节奏,注意提臀打腿。



二,配合练习

1,(郑健示范)拖腿加快节奏游,注意不缩短划水路线的长度,每25米增加1至2次动作。

2,(钱红郑健示范)抬头蝶泳,加快节奏

3,(郑健示范)减频极致游,要尽量加长划水路线,每25米减少1至2次动作。

4,(钱红示范)反蝶泳配合游,提高动作的协调性。



第四部分:
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第四部分

5,(钱红郑健示范)憋气游,体会配合的节奏。

结束语:以最佳的技术,全神贯注地体会最舒服的技术感觉。


中国人自己的视频教程,真好,希望不要被历史的长河所埋没。
其实每一个爱蝶泳的朋友如果反复观看,体会,实践,会有很多收获的。

我自己花时间录入了每一个字,也是因为太喜爱这个版本了。
资料很系统,省得东一榔头西一棒子的找资料了。
 楼主| sarasaralee 发表于 2009-1-7 09:47:10
老一代国手示范的自由泳课(视频):打腿练习 划臂练习 中长距离配合游




爬泳教法练习
腿的练习
1、两拇指相交,两臂前伸并拢,徒手打腿,水至发际,抬头呼吸,体会身体的流线型。
2、一臂前伸贴耳,另一臂贴腿侧打腿,转头呼吸,左右交替,体会打腿和呼吸,保持身体的位置。
3、两臂同贴体侧打腿,抬头呼吸或向左向右转头呼吸,注意保持×××(原声中断)。
4、两臂前伸并拢,抬头打腿,注意抬高身体位置。
5、倒背手抬头打腿,注意抬高身体位置。
6、两臂前伸,并拢或置于体侧,潜泳打腿,体会脚面对水的感觉。
7、两手扶板,快打腿,注意两手扶在板的中部,上身不要趴在板上,两臂要前伸。

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臂的练习
1、单臂游,一臂前伸,一臂用力划水,体会抱水和加速划水的动作。
2、一臂置于打腿侧、一臂用力划水的单臂游,体会在减少支撑的情况下抱水和加速划水的动作。
3、划行游,右一,左一;右二,左二;强调长划水,注意从入水到推水结束的路线,要尽量超过正常配合技术的划水长度,以延长划步提高划水质量。
4、从右二、左二,右一、左一的划行游转入正常技术的配合游,体会从分解到完整配合动作衔接时的感觉,即自由泳划水动作的全过程。
5、一臂前伸,一臂(置)于体侧,做后交叉的分解配合游,要求尽力加大动作的幅度,提高划水的时效,以增强对动作的控制能力。
6、戴划水桨的技术游,体会高肘移臂和抱水的动作,增强水感。
7、划水结束后,拇指擦打腿侧后,再擦体侧肋部,经耳边至肩延(长)线处入水,体会高肘移臂的动作。
8、靠近池壁游,迫成高肘移臂。

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配合练习
1、两臂前交叉配合游,体会划水时效。
2、减频提质游,每25米减少一至三次,体会划水时效。
3、头放平,眼视下方,拖腿,快频率划水,体会动作的连贯性。
4、抬头冲刺游,体会快速的抱水和节奏。

老一代国手示范的自由泳课:短距离爬泳技术


短距离爬泳技术
运动员示范
谢军的示范动作,以最佳的技术,全神贯注地体会最舒服的技术感觉。
王大力、阎明、沈坚强、夏福杰(示范)
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手臂的划水路线,许多优秀运动员的体会是:手抓水后,沿着自己身体的纵轴向后用力划水,但实际上划水的轨迹不是直线,而是类似“S”形的路线。从流体力学原理上讲,这种弧形划水比直线划水能获得更佳的划水效果。
屈臂划水到肩下时,曲肘的最大角度约为90度至105度,此后开始伸肘,向后推水直到结束。
整个划水动作要有鲜明的节奏感,随着开始划水,应该逐步加速用力,当划至肩下部位时,应最大限度地加速划水。
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出水和移臂
划水结束后,借助向后推水的惯性,向上抬肘,向前摆臂,整个动作就像从裤子口袋里抽出来一样。
移臂时,肩要靠近耳侧,肘要高于手,手臂自然弯曲,向前摆动。

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两臂配合
短距离的两臂配合,多为中前交叉和中交叉,也有部分运动员采用中后交叉的配合,当一只手臂入水时,另一只手已划到肩垂直线的前后部位。
沈坚强的两臂配合
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腿的技术

短距离爬泳多为六次打腿,它在比赛中起着不可忽视的作用。由于打腿的动作很像一根鞭子上下抽打,故称为鞭状打腿。打腿的要领是要使腰腹部的肌肉也协同用力,参加打腿。由髋关节大腿发力,依次带动小腿和脚掌、脚趾向下鞭打。

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呼吸技术
吸气时头部的转动要小,要利用头侧时低于水平面的波谷快速吸气,眼视侧上方。吸气后有短暂的憋气,随后用嘴、鼻匀速地呼气。

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配合技术
在配合动作中,要注意保持身体的流线型。在手、腿的次数上,多采用2:6的配合。
在配合动作的形式上,多采用中前交叉和中交叉的配合。
爬泳的内部节奏(早年手工动画)
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短距离爬泳技术特点
1、手臂入水时靠近中线,要形成一个良好的入水角度。
2、臂入水后积极向前下方伸展,先曲腕再曲肘,外旋内转,形成高肘抱水。
3、划水用力时间提早,注重每次划水的实效,在此基础上加快动作频率。
4、多采用强有力的六次打腿。
5、吸气时转头要小,眼视侧上方。
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老一代国手示范的自由泳课:中长距离爬泳技术


中长距离爬泳技术
下面介绍中、长距离爬泳技术。
示范运动员介绍:
阎明,黑龙江省运动员,1969年出生。身高1米67,体重56kg,她是女子400m、800m、1500m自由泳和400m个人混合泳全国纪录保持者。她在1986年第十届亚运会上一人夺得三枚金牌,并创造女子400m、800m自由泳和400m个人混合泳亚洲最好成绩。她在当年曾被列为全国体育十佳运动员的第二位和(游泳)十佳运动员的首位。
王大力,河北省运动员,1967年出生。身高1米78。他是男子800m和1500m自由泳全国纪录保持者。他在第十届亚运会上获得了1500m比赛的金牌,这是我国长距离自由泳项目几十年来在亚洲大赛中所获得的第一枚金牌。当年他还创造了800m自由泳亚洲最好成绩,并被评为1986年度全国游泳十佳运动员。
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下面是两位中长距离爬泳运动员的示范。
中长距离爬泳与短距离的爬泳技术基本上是一致的,但因为它们比赛的距离长短不一样,比赛的负荷也不相同,因此也有着一定的差异。下面开始介绍中长距离爬泳技术。

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臂的技术:
入水。中长距离爬泳的入水点多在同侧肩的延长线中,但入水点的距离较短距离的爬泳稍近。
划水。手入水后积极划下,很快进入曲腕抓水,注意在划水的前半部分要保持高肘抱水,推水部分没有短距离爬泳那么远。
出水和移臂动作与短距离爬泳基本相同。
两臂的配合。中长距离爬泳多为中交叉或中后交叉,臂入水后的前伸不如短距离爬泳那么充分,两肩的滚动也不及短距离爬泳那么大,但两臂划水的连贯性十分明显,频率也较快。
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腿的技术。纯二次打腿。中长距离爬泳,大多数运动员采用纯二次打水、四次打水,或者是采用不规则的二次和四次的交叉打水。打水的力量比短距离要轻,打水的幅度也比短距离小。二次交叉打腿(示范)。二次腿变六次腿(示范)。
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呼吸技术
呼吸技术要领与短距离基本相同,但由于比赛距离较长,因此转头要稍大一些,吸气也要充分一些。同时要掌握好两侧的呼吸技术。
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配合技术
中长距离爬泳大多采用2:2或2:4的配合,两臂划水的作用更加突出,连贯性强,频率较快,速度的均匀性也较好。
这是阎明的2:2配合,即划两次手,打两次腿。
在中长距离爬泳的比赛中,有些运动员为了战术需要,在途中游的每次转身以后,或在比赛的最后的游程中,常常突然加速打水。下面是阎明由途中游的两次打腿到冲刺时突然变成六次打腿的技术。每个优秀的中长距离选手都应熟练地掌握多变的配合技术。这是王大力两次交叉打腿的配合技术(示范)。
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中长距离爬泳技术特点
1、手在头与肩之间【配音为同侧肩沿线处】入水,要形成一个良好的入水角度。
2、臂入水后,迅速滑下抓水,高肘划水。
3、用力划水的时间较之短距离要偏晚。
4、注重动作的节奏和动作的连贯性。
5、多采用二次打腿、四次拖腿或不规则打腿。
6、熟练掌握两面呼吸技术。
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 楼主| sarasaralee 发表于 2009-1-7 09:48:23
好了,游泳的视频教程对于初学者来说就足够了。

我去健身,游泳,下午再说吧。
鱼乖乖 发表于 2009-1-7 10:16:56
本年度最强大的贴子!!:Q
清澈的水 发表于 2009-1-7 10:42:45
本年度最强大的贴子!!
我也是刚冬泳回来..神清气爽..哈哈.慢慢观帖
不羁宝宝 发表于 2009-1-7 10:45:56
:victory: 好强大的帖子
不羁宝宝 发表于 2009-1-7 10:47:21
要置顶加精华啊!:L :L
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