本帖最后由 老海盗 于 2011-11-29 20:09 编辑 4 Focal Points to Help You Swim Faster(4要点帮你游得更快) There are many ways to swim faster of course. And while all the reading is good, you have to try them at some point. 当然,有很多方法可以游得更快。同时,所有的都是好的,但你必须在某些点上开始尝试。 So I wanted to give you a few simple and specific ones to try in your next pool session. 所以,我想给你一些简单而又具体的建议,在你下次泳池练习中进行尝试。 Let’s start off from a swim Skate position. As you know, in Skating you have a high side and a low side. 让我们从游泳的“滑行”体位开始。如你所知,在滑行时,你(的身体)一边高一边低。 (滑行体位的链接:http://www.swimwellblog.com/archives/880) (The low side is where your arm is fully extended.) (低的一边是你的手臂完全伸展的那一边) For this discussion, let’s assume that your left arm is in the lead extended position. And the right arm is ready to pierce in the Swing Skate position. 为讨论方便,我们假设你的左臂是处于向前伸展的位置。你的右臂处于滚动滑行和准备“刺”的位置。 We’ll focus on the right side only in this article. Here are four focal points you can practice to increase your speed. 本文中,我们将聚焦于你的右半边。有4个要点,可以帮助你提升你的速度。 1、Arm pierces directly forward(1、手臂向前直刺) As the stroking arm pierces the water and takes its path forward. Ensure that it does exactly that. Have that arm enter and extend on a wide track. It should not cross to your center line. 击水臂刺入水中后的路径是向前,要确保能准确做到这一点。让你的手臂是沿着宽轨(wide track)入水和伸展,它不应与你身体的中线相交。 Imagine that this piercing hand is parting the water and your body has to slip through that small channel it creates. 想象这只刺入的手把水分开,你的身体必须顺着这只手刺出的一条狭窄的隧道穿过。 If your arm is going on an inward, left pointed path, do you really want your body following it? 而如果你的手向内偏,离开了它指出的轨道,你还指望你的身体会(正确)跟进吗? 2. Let the high side shoulder fall with gravity(2、让你高边的肩膀“带”着重量下落) You worked so hard to get into Skate position and create a high side. Don’t waste it. 你努力地到达了滑行体位,让你的身体产生了一个高边。不要浪费它(高边)。 First, keep that right side high up until you start your pierce. Second, before you put massive effort in spearing your right arm forward, have your shoulder fall with gravity first. 首先,保持住你高边的位置,直到你开始刺水。其次,在你努力将你的右臂向前伸展之前,先让你的肩膀带着重量下落。 Give it a split second just so it can start to tip over. Then build on it by driving the shoulder behind that motion. 先给它一点点时间让它开始翻转(指肩膀),然后驱动你的肩膀,以完成这个动作。 3. Drive your hips(3、驱动你的臀部) Use your core muscles to drive the high side hip down. But then conversely use those same muscles to arrest the rotation when it gets to the ideal low side edge. 用你的核心肌肉群驱动高边的臀部向下,在它到达理想的低边位置边缘后,用相同的肌群,相反的用力,以形成转动。 Focus on connecting the hip drive with the upper part of your body. Both sections should move as a single unit. 注意力要同时关注你的臀部驱动和身体高边(转动),在它们之间建立联系,两部分应该像一个整体那样运动。 4. Kick opposite leg(4、踢对角腿) In a two beat kick you want to have the kick support the rotation of the body more than having it actually contributing to propulsion. 采用两次腿,踢腿的在支持转体方面的作用,超过提供动力方面的作用。 If you consider it, the longest span you can create with your body is the right hand fingertips to the left toes. And vice versa. 如果你思索,你会发现你身体能产生的最长跨度,是你右手的指尖到左脚的脚趾。反向也成立。 Use this leverage to your advantage by supporting the body rotation with the kick. 利用这一杠杆作用,用踢腿支撑你的转体。 Synchronize the Focal Points(令这些要点同步、合拍) Practice these in isolation first. What this means is that each lap down the pool, only be thinking of one of these. 开始时应单独练习这些要点。这意味着在水池中,你只需要去考虑一件事。 However, in practice these all have to by synchronized such that each one is helping the body achieve the singular body rotation and forward motion. 不过,在练习中,这些要点必须被整合起来,以帮助身体转动和前进。 |
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