成就游泳冠军-青少年仰泳英文高清版-漂浮

I want you to take your pencil float and I want you to flutter kick straight out of water.

现在你们要做的是先做铅笔漂 然后双脚打水让身体浮出水面

Keep you arms in the settle.

两手放好不动

Little small flutter kick.

双脚浅打水

Kick from the up in your body, not from the knees down.

打水的时候整条腿动 不要只有小腿打水

All right, keep your arms in there.

好 双手不动

Let’s just flatter straight up as much as you can.

双脚浅打水 尽力让身体更多地浮出水面

All right. I will tell you when to go.

好，听到口令就开始

Pencil! Ready, go.

铅笔漂！开始

Leg straight, toes pointed, arms in the settle.

双腿绷直 脚尖向下双手不动。

Go! Small fast kick.

打水。 迅速地浅打水。

Get your shoulders out of water. Relax.

让肩膀出水面。 好，停。

You take the pencil float.

你做铅笔漂的时候

You add some tone to your body

要抓到感觉

And with real small flutter kicks, not big bicycle flutter kicks, real small flutter kicks

要做浅打水 不是大幅度踩自行车般的打水  

You try to get your shoulders and your chest out of water.

试着让你的肩膀和胸部浮出水面。

Growing straight up. You are going to grow straight out of the water.

向上直直的浮出水面

We’ll try that again.

我们再试一次

All right, here we go.

好，开始了

Pencil float, go.

铅笔漂，开始。

Posture, line, balance.

注意姿态 线条和平衡

Ribs in, go!

含胸。打水。

Get your shoulders out. Get your shoulders out.

肩膀出水。肩膀出水

Very very good. Very good. Relax.

非常好 停

Now the next step in backstroke is to take that pencil float grow out of the water with your flutter kick

浅打水让身体浮出水面后 仰泳的下一步就是

And then lay down like a tree in the forest.

像森林里的树木一般倒下

Lay it down.

向后倒

Now you don’t arch it down like this

倒下的时候身体不要拱起

And let your ribs come out.

也不要挺胸

You take that tree and you lay it down in the water,

树直直地生长出来 又直挺挺地倒下

Flutter kicking and you flutter kick on your back, arms still in the settle.

腿向后打水 手还是不动

All right, let’s try that.

好我们来试一下

Grow it up then lay it down.

直出水面 然后向后倒

So I want each vertebra of your back and then your neck and then your head to go on the water.

背部 颈部和头部的每个椎要同时触水

You don’t arch it down, you lay it down like a tree falling in the forest.

不要让身体弯曲 要像参天大树一般轰然倒下

Ready, Pencil, go!

准备 铅笔漂 走

Lay it down! Lay it down!

倒 倒

Very nice.

非常好

When you do that drill, be careful that you don’t go for your head to go into the water first.

做这个练习的时候 不要仰头让头部先触水

You want your back to go into water and then your head lays down right at the end.

背部和头部要同时入水

Grow up and then lay it down. Lay a line down.

直出水面 然后向后倒。倒下时身体要呈一直线

You don’t want to break that line at all.

这条直线要一直保持

Now the next step in this drill is your arms are in the settle as you going back.

手臂在倒下时不要动

Once you lay back in the water and you are travelling on your flutter kick,

倒下以后 双腿打水

Bring your arms up and fold them on your chest.

下一步，把你的手臂叠放在胸部上

The reason you do that is it puts some weight on your chest

这样做就能在胸部上增加一些重量

And pushes your lungs down into water a little bit

把你的肺部压入水下一些

And that’s the way you want to balance backstroke.

这也是一种平衡仰泳划水动作的方法

You want to balance backstroke by pushing your lungs back into water.

再强调一遍，把你的肺部压入水中就能平衡划水的动作

This way, it lightens your hips up a little bit and lightens your legs a little bit

这样你的臀部和腿部就能变得轻盈一些

So that you don’t have to kick your legs up.

你就不必再用打水的动作来使腿部浮起了

You can balance your legs up.

你完全可以通过平衡的方式来使腿部上浮

You can save all your kick for the forward proportion you can get from your kicking.

打水所获得的动力就能全部用于前进了

All right, here we go.

好 我们来试一下

We go from pencil with your arms in the settle.

从铅笔漂开始，双手放好

You lay it down in the forest.

然后向后倒下

Then once you’re travelling,

开始行进的时候

I want you to bring your arms up and cross them on your chest,

就把双手交叉在胸前

Just like this

就像这样

And keep kicking.

打水的动作也不要停

Pencil! Leg straight, toes pointed.

铅笔漂！双腿绷直 脚尖向下

Posture, line in balance.

注意姿态 线条和平衡

Go!

走

Lay it down.

向后倒

Arms up.

抬手

Small electric kick

小幅度迅速打水

Relax.

停

Your progression becoming a championship backstroker is going to be

冠军仰泳的步骤就是

Pencil, grow it out of water, fold your arms over your chest

铅笔漂 直出水面 双手叠放在胸前  

And then take your arms over your head.

双手举过头顶

Only have half your forearm in the water

前臂要只有一半在水中

And half of your forearm and your hand out of the water.

另一半和手掌都应该在水面上

That helps you be in backstroke posture.

这一点对改进你们的游泳姿态很有帮助

It keeps your ribs in.

它能让你含胸

And we’ll talk about why that’s important as we progress through the stroke.

接下来我们就可以看到这么做有多重要

Are you ready?

准备好了吗

All right, pencil.

好 铅笔漂

Leg together, toes pointed.

双腿并拢 脚尖向下

Go!

走

Lay it down. Lay it down.

倒 倒

Arms across your chest

双手在胸前交叉

Over your head

Relax.

举过头顶 好 停

You might have noticed in that drill

在刚刚的练习里 Vivian的手臂

That Vivian’s arms were totally out of the water almost.

都快完全出水了

I want half of your forearm out of the water.

而我要的是把前臂的一半伸出水面

And we are going to see if we can do it right this time. 我们来看看这次她能不能保持正确的姿势

All right. Here we go.

好的 我们开始吧

Facing the blockade, pencil float.

面向出发台 铅笔漂

You are going to do this pencil float right every time.

每一次做铅笔漂的时候都要保持正确的姿势

Legs together, toes pointed, arms in the settle.

双腿并拢 脚尖向下 双手不动

Posture, line, balance

注意 姿态，线条和平衡

Go!

走

Kick, kick, kick

快速打水  

Lay it down.

向后倒

Fold your arms.

手臂叠放

Over your head

举过头顶

There you go. There you go.

就是这样 非常好  

Beautiful! Beautiful. Relax.

干得漂亮  好 停

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