自由泳中旋转和身体的滚动［上篇］ 译自Swim Smooth

原文地址，http://www.swimsmooth.com/rotation.html
因为本文较长，将分上下两篇翻译

what is body roll / rotation?
In swimming jargon we call body roll your rotation around your 'long axis' during the stroke. This is the rotation of your shoulders, torso and hips. The terms 'body roll' and 'rotation' mean the same thing, we use them interchangeably.
Mr Smooth demonstrates good body roll - shoulders and hips rotating nearly as one.
For good efficient swimming technique, the shoulders, torso and hips should all roll together as one. For your kick, this means you kick on the side slightly as you rotate.
In the freestyle stroke it is quite rare to see someone with too much body roll but it is very common to see too little. It is also common to see swimmers rolling well to one side but not to the other in their stroke technique.
Important: The head should remain stationary and not roll with the body unless you are breathing. You can find some tips on controlling your head position on our freestyle breathing technique page.
身体的滚动/旋转是什么?
游泳术语"身体转动"是指围绕身体长轴所做滚动，这包括肩膀、躯干、臀部的旋转。“身体转动”和“旋转”的意思是相同的,它们可以互换使用。
在动画中的“流畅的先生”展示了身体滚动－髋部和肩部几乎是整体旋转。
良好，高效的游泳技术、肩膀、躯干和髋部应该一起滚动。
游自由泳中很难得看到某人身体滚动太多,通常是见到滚的太少。还有常见的是泳友一边转的很好，另一半就差强人意。
重要提示:头部保持静止而不是随身体一起滚动, 除非你正在呼吸。你可以找到一些关于控制你的头的位置上自由泳呼吸技术页。
why is it so important?
Body roll is a very important part of your stroke technique, so much so that we call it a fundamental of freestyle swimming. There are many small technical reasons why body roll is important but here are three main ones:
为何如此重要？
身体转动是游泳技术中非常重要的部分，重要到我们称之为自由泳的根本。重要的原因有很多，其中主要原因有三。
1. Easier Arm Recovery and Injury Prevention.
Lie in a flat position on your front and try recovering your arms over the ground like you are swimming.
Even if you are very flexible in the shoulder it's very hard to do this. You're going to struggle to clear the water's surface when you're swimming.
This awkward action puts stress on your rotator cuff muscles as you perform it.

1。划手过早结束推水和预防伤病。
胸口朝下的平躺，试着学游泳时的结束划水动作。即便你有很灵活的肩膀，这个动作也很难完成。就像游泳时，你挣扎的让手划过水面。这个别扭的动作会让肩袖的肌肉承受不必要的压力。
Also notice how the hand has to lead the elbow to get round - this swinging path has momentum and when you enter the water at the front of the stroke your hand will want to cross the centre line. Cross-overs put even greater stress on your shoulder and are a leading cause of shoulder injury. For more information see our technique article on swimmers shoulder and how to fix it.

还有需要注意的是这时手带着肘部时有向中间划动的惯性，这样手部入水时会过身体的中线(交叉)。这种交叉将带更多的压力给肩膀，是肩伤的主要成因。详情请见教你如何治疗和避免游泳肩伤 swim smooth资料
Try now lying perfectly on your side with the bottom hand out in front of you.
See how it is now easy to recover the arm high over the water. The shoulder is much more relaxed or 'neutral' with this technique.
This high arm movement is purely 'up and over' - there is no swing to the side. This removes the tendency to cross the centre line at the front of the stroke because there is no sideways momentum during hand entry.
Practice leading with the elbow until your arm passes your shoulder.

现在试着侧躺在你的左侧，你的左手臂伸直贴地。这时回臂时手会很容易的掠过水面。没有了不必要的压力，肩膀也轻松自如多了。这个高臂动作是纯粹的“提高和移动”－这里没有向中间的摆动。因此入水时的手过中线的现象消失了。多练习回臂时的肘部带手，等手臂过了肩膀后，手再超过肘部。
2. Using Your Larger Muscles and Core For Power

Your lats, core and back muscles are very powerful, good rotation lets you use them to drive the stroke. 你的躯干，背部肌肉是非常有力的，好的旋转让这些肌肉为你所用
When you roll from one side to the other you transfer the power from the rotation to the propulsive arm in the water. By rotating with this action you are using your lats, pecs and core muscles to power the stroke. This is a good technique because these muscles are very strong and powerful.
Conversely, when you swim with a flat body position you are only using your shoulder muscles to power the stroke. These are a lot weaker than your chest and back muscles. Using these small muscles as the main source of propulsion puts a lot of stress on them.



2。利用你自己的大肌肉群和躯干做动力
当你在水中从一侧旋转到另一侧时，旋转的力量转换到划水的手臂上。你的背部，臀部和躯干肌肉来做水中的推进力。这是一个很好的技术,因为这些肌肉非常强大和有力的。 相对的,当你采用一个平坦的体位来游泳，你只使用了肩膀上的肌肉力量做推动力。因为这些肌肉都是比你的臀部和背部肌肉弱很多。所以把这些小肌肉当推进力的主要来源会施加了很大的压力给它们(就像大船上只用小功率发动机，即便超负荷运转，速度也快不了)
3. A Longer Stroke
When you rotate well you are able to reach further forward. As you catch the water at the front of the stroke you are able to do this earlier and more effectively.
This means you will travel further with each stroke - taking less strokes to cover a length of the pool, up to a point this is considered good swimming technique.

3。长划
当你转动时，你可以向前伸得更远，你的划水可以更早，更有效率。这意味着每次划水你将行进的更远－减少泳过一个泳池长度所需的划水次数，在某种意义上,这被认为是好的游泳技术。

静静观看好好学习

学习下。。。

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{:soso__5309638214415264220_2:}真不错.

学习此文，收益。

大肌肉群 嗯 学习了！

还得下水慢慢体验。

key point!
最近就在体会旋转，的确重要。谢谢lz

肩膀上的肌肉是力量的起点，背部，臀部和躯干肌肉是放大器！

最近我也是在体验更大的旋转～～