资料3:核心平衡练习Difficulty with Core Balance and how to cure it
Posted on October 27th, 2010
I’ll follow my post How Would Einstein Teach Swimming, by delving more deeply into the three Essential TI Principles of Balance, Streamline and Propel, starting with a focus on Balance.
I mentioned two forms of Streamline, Passive and Active. In Freestyle and Backstroke there are also two forms of Balance. The first and more obvious is front-to-back balance , staying horizontal rather than having your legs sink. The second is less obvious,the need to stabilize your position side-to-side. When you’re unstable you rotate too far, feel uncomfortable and use arms and legs to correct stability. This wastes energy by making the water more turbulent, increasing drag via splaying or bent legs, and making it harder to use your hands/arms to move forward.
The challenges in learning this form of balance are illustrated in a recent post on the TI Discussion Forum. In a thread titled “Difficulty with Core Balance” this question was posed: Tonight I concentrated on lesson 1 of Easy Freestyle. I felt good doing the superman glide, superman flutter and laser lead flutter. I am having difficulty with core balance and especially with core balance breathing. I lose momentum and begin to struggle. My goal was to do Core Balance for a full lap (25 yds), but I can barely make it 10 yds. Any advice would be appreciated.
Core Balance is unquestionably a challenging drill. This is because human swimmers are so used to using their hands as stability-aids. Drills performed with your arms at your sides are intended to teach your spinal-stabilizer muscles to take over that function. When your limbs are relieved of this burden, they become much better at [I]moving your body forward[/I].
When you first begin practicing arms-free balance/stability drills, your spinal stabilizers are not yet trained to handle the job . . . which means you feel unstable. As you’ve experienced, this causes discomfort and exhaustion.
In coached lessons or workshops, TI Coaches ease your passage through this phase by stabilizing you with their hands, when introducing the drill. With their practiced touch, they can feel, initially, that you are unable to self-stabilize and so they give you firm support. But on each repeated attempt, we can sense your nervous system beginning to figure it out. The student’s body moves around less and is less tense. As we feel that, we reduce the amount of help we give. In most cases, it takes only a few minutes for the student to learn to stabilize unaided.
When you’re self-coached, and not receiving hands-on help, it takes longer, and requires far more ‘unsuccessful experiments’ for your nerves and muscles to manage the job.
I designed two ‘fixes’ for this into the Self-Coached Workshop:
1) Introduce hands-free stability drills later in the process, and allow the spinal stabilizers to take over the job more gradually from the hands; and
2) Explicitly recommend that drills with a higher degree of difficulty be practiced (a) for much briefer duration (usually less than 10 yds) and (b) to introduce breathing only after you feel better body control.
You can apply the same principles while practicing the
Easy Freestyle sequence. Spend more time with SG, Skate, and rolling to breathe in Skate before tackling CB. When you do practice CB, only continue so long as you feel in control of your body and are not fatiguing.
The mindful, patient, low-exertion process for learning Core Balance is true of all Balance drills and exercises. My next post will delve further into this.
核心平衡练习
2010年10月27日
我将延续在《爱因斯坦会怎样教游泳》中的讨论,对TI的三个基本原则——平衡,流线型,推进力进行深入探讨。从平衡开始。
我提到过,有两种流线型,被动型和主动型。在自由泳和仰泳中,同样存在两种平衡。第一种,也是更显而易见的一种,是前后平衡,沿水平(纵轴)方向,防止腿部下沉。第二种平衡则没那么明显,这种平衡是为了稳定你身体的两边。如果你不稳定,你会滚动过度,感觉不舒服,不得不用手或会来修正平衡。这会浪费你的体力,扰动水流,腿部的弯曲和伸展会增加水阻,进而使你的手臂难以推进身体前进。
最近在TI论坛的一个帖子,可以说明学习这种平衡的挑战。在一篇名为“核心平衡的困难”的主题中,有人说:今晚我集中练习《轻松自由泳》中的第一课。做超人滑行等动作时,我感觉不错。但当练习核心平衡,特别是核心平衡呼吸时,我感觉困难。我失去了前冲力,开始挣扎。我原本计划做一个25码的核心平衡联系,但我几乎无法超过10码。请提供建议。
(核心平衡练习,是如图所示的体位下,打腿前行,身体与水面的角度大约45度。核心平衡呼吸练习,是在核心平衡练习中加入换气动作。换气时身体转到与水面约90度位置,转头吸气。先转体,再转头,而不是相反。两个动作都保持轻柔。——译者)
毫无疑问,核心平衡是一个有挑战的技术。这是因为人们在游泳时,经常使用手臂来辅助平衡。这项技术令你的手臂放在体侧(略内收于躯干阴影内,而不是放于髋部),从而使你的脊柱稳定肌肉群来接管这个功能。当你的肢体从(平衡)这一负担中解放出来,它们会更好地使你前行。
当你第一次做这种不借助手臂的平衡/稳定练习时,你的“脊柱稳定器”还没有能力掌控平衡,这会使你感到不稳定。就如你练习时发生的那样,这会造成不适和体力消耗。
核心平衡——手在两侧(两手略内收与躯干内,而不是放置于髋部)
在现场教学中,TI教练们会用他们的手帮你稳定身体。他们训练有素,一开始就会给你有效的支撑。经过一次次的重复,我们会感受到你的神经系统开始找到感觉,学员们的身体会更放松,翻滚更小。当我们意识到这一点时,我们会减少帮助的力度。在多数情形下,几分钟内,学员们就会无需辅助而实现平衡。
如果你是自学,而且无法得到外力帮助,这会花费更长时间,并且经历更多次数的不成功,你的神经和肌肉才能实现这个功能。
为此,在自学工作室中,我设计了两项“修订”:
1)“无手辅助的稳定训练”,在整个课程中引入得更晚,使得“脊柱稳定器”能循序渐进地从双手中接管这一工作;
2)明确指出这是一项高难度的技术:a、每次练习的时间和长度更短(通常不超过10码);b、在身体得到较好的控制后,才引入换气练习。
在开始练习核心平衡前,应先练习超人滑行,滑行体位,滑行体位转体呼吸等。只有在你觉得你的身体能够得到控制,并且不感到疲劳时,才可以练习核心平衡。
有意识的,耐心的,低紧张度的核心平衡训练,是所有平衡技术和练习的真髓。
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