goswim:Backstroke - Double Arm 双划臂仰泳练习

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iswim 发表于 2011-3-27 01:12:47
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goswim: 双划臂仰泳练习
 楼主| iswim 发表于 2011-3-27 01:13:03
Backstroke - Double Arm
Posted by Glenn Millson Apr 11, 2008 07:00AM

Do you over-reach on your backstroke? Having a hard time keeping your hips up? Wondering how your hands should exit to initiate the recovery? Want to get the feeling of where you start your pull? Want to get a bonus effect of practicing your breaststroke underwater pull? This drill is for YOU!

Why Do It:
This old standby is actually a pretty amazing drill, because it lets you focus on so many different things. We'll hit on a few of them, but you can add your own. And remember...choose just one focus point at a time.

How to Do It:
1. Push off on your back with both arms above your head and start flutter kicking.
2. Pull down with both arms at the same time, making sure you keep your hands under water.
3. Finish the stroke and recover both hands at the same time as well.

How to Do It Really Well (the Fine Points):
See, the drill is very easy, but there are so many fine points to it. By focusing your attention on one of the specific points, you'll feel it working.
1. If you consistently over-reach on your backstroke pull, double-arm makes this very tough to do, because you have to cross your arms during the recovery to accomplish that. This drill usually helps you get your hands in the water directly above your shoulders.
2. In order to keep your hips up with both arms recovering at the same time, you'll need to lean back into the water on your upper back, and make sure you have a constant kick.
3. You may drag your wrists out of the water because you have so much to think about, but focus on a thumb-first exit, and you'll slice both hands out at the same time. Very clean.
4. To grab the water for an effective catch, you'll have to engage your back and elbows very quickly. Focus on grabbing the water immediately with both hands.
5. While the pull will be a bit behind your head, the double action gives you a good idea of how to create power for the breaststroke underwater pull... a great little bonus.
 楼主| iswim 发表于 2011-3-27 01:13:23
仰泳—双臂

你是否觉得你的仰泳手经常过肩线?是否需要费力的保持你的臀部处于高位?是否想知道你的手应该如何出水并开始移臂?是否要找到何处开始发力划水的感觉?是否想要从蛙泳水下划水的练习中得到特别的效果?这个练习就适合你!

为什么做这个练习:
这个老的练习实际上是一个相当令人诧异的练习,因为它让你关注许多不一样的东西。我们会研究其中的一些,你也可以加上你自己的。当然,记住一点,每次只关注其中的一项。

如何做这个练习:
1. 仰卧并把双臂放在头上,开始打腿
2. 同时用双臂划水,整个划水阶段,要保证你的双手在水下
3. 划水结束后,也要同时移臂

如何真正做好这个练习(关键点):
看,这个练习非常简单,但是其中却有很多要点。把你的注意力集中在其中的一个,你就会感觉到练习很轻松。
1. 如果你总是在仰泳划水的时候手臂过肩线,那么这个双臂练习就会让你很难做到,因为你必须在移臂时手臂交叉才能做到那样。这个练习通常能够帮助你的手臂入水时,正好在肩以下。
2. 为了让你在双臂同时移臂时保持臀部高位,你需要把上半身向后倾斜,还有要保持稳定的打腿。
3. 你可能会把你的手腕划出水面,因为你需要思考的东西太多了,无暇顾及,不过现在你要注意拇指领先出水,你可以把双手同时像刀一样切出水面。非常利落。
4. 为了使抓水更有效率,你需要迅速动用你的后背和肘部。把注意力集中在双手的迅速抓水上。
5. 当划水稍微过了头部位置一点以后,双臂的动作让你能够明白如何在蛙泳水下划臂中发力...一个小的额外收获。

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