学习如何在水中真正的放松 成为一个游泳健将的第一步-isport系列视频

Learning how to float is a first step to becoming a swimmer. In order to float you need to be truly relaxed in the water.

学习如何浮动是成为一个游泳健将的第一步。为了漂浮你需要在水中真正放松。

This iSport lesson demonstrates how to float on your front and your back and how these skills apply to swimming. Start in a pool with a shallow end or steps. This will make it easier to stand up and take breaks. Holding on to the side of the pool lay back in the water. Spread your arms and legs out wide like a starfish. 这课演示了如何正面仰面漂浮。开始在一个游泳池和一个浅的地方或台阶。这将使你更容易站起来休息。坚持躺在水里。展开你的胳膊和腿宽的像海星一样。

This distributes weight across the surface of the water, it makes it easier to stay afloat. Make sure that your head is dropped back. If your head is up your hips and legs will sink. Your entire body should be relaxed.

学习分配你的重量在水的表面，这使得它更容易维持在水面。确保你的头有往后掉的感觉。如果你的头抬起，你的臀部和腿会沉。记得你的整个身体要放松。

When you tense up your muscles displace water differently making your heavier in the water. If necessary lightly kick your legs to keep them up. Because of muscle and bone density, not everyone's legs float on their own. Floating on your front uses all of the same elements as floating on your back but your face will be in the water.
当你肌肉紧张会让你在水里感受不同并让你感觉沉重。如果需要轻轻踢你的腿，让自己浮起来。由于肌肉和骨密度，并不是每个人的腿都能浮起来。俯漂和仰漂动作是一样的

Be sure to take a big breath of air before starting your float. Now let's review what we just learned. Lay on your back or front. Spread your arms and legs wide. Keep your head down to help your hips and legs stay up. Stay relaxed.
开始漂浮之前一定要吸一大口气。现在让我们来回顾一下我们刚刚学会。俯漂和仰漂动作。张开你的双臂和双腿。保持你的头往下低，帮你的臀部和腿部上抬。保持放松。

Lightly kick with your feet to keep your legs at the surface of the water. You should be able to confidently float on your front and back before starting any aquatic exercise or swim. This will help you stay more relaxed before you swim and give you the peace of mind.
轻轻踢你的脚保持你的腿在水的表面。开始任何水上运动或游泳之前，你应该能够满怀信心地漂浮。在游泳前这将帮助你放松，给你安心。

相当棒

{:soso_e189:}谢谢了

{:soso_e179:}

近期我游泳某种程度上感觉还是有进步的  以前游1000米  可能4，5百米就很累 后来都是咬牙坚持，感觉这种状态持续了得有2年时间 当然我游的不算多 一年去个六七十次  一次也就30分钟1000米就走人  最近突然可以2000米 也不太累了 过去那种最后动作完全宁被的感觉没有了 昨天还游了一次3000米也不觉着累   可以有个问题就是我游得很慢 1000米要25分钟 （不会转身也浪费时间）同时 一直存在的问题就是 划臂次数特别多  50米两手要划50次才能到  这个问题不知道如何提高啊  多谢