goswim：Butterfly - Dolphin Kick, Arms Up!

猪八戒

goswim 抬臂海豚踢练习

Butterfly - Dolphin Kick, Arms Up!
Posted by Barbara Hummel on Mar 28, 2008 09:01AM

Why Do It:
One of the most common ways to practice the dolphin kick is on your back...with fins...with your arms in streamline.  This is great for learning how to dolphin, and provides a good workout for your abs.   But if you want to kick it up a notch, and REALLY work your abs and thighs, try dolphin kick with your arms in the air.

How to Do It:
Put on your favorite pair of fins and push off on your back with arms in streamline.

Take one or two dolphin kicks to get started, then lock your hands together and raise your arms UP and out of the water.   As you raise your arms, KEEP KICKING!   You'll quickly realize that you have to kick faster, bigger, and more forcefully, just to keep your head out of the water.  

Keep going to the end of the length, then take a break and start again.  

This is a very intense drill!  The goal is not to see how far you can go, but to see how WELL you can do the drill for a single length.

Can you hold your arms STRAIGHT above your eyes... or do you have to hold them at a 45-degree angle to keep your head above water?

Keep trying, and keep adjusting the speed and intensity of your kick until you can get your arms straight up.  

Try several lengths, then take off the fins and try a few lengths of your favorite swimming activity that requires a dolphin kick.  Try to take the intense feeling of the drill and put it into your swimming.

How to Do It If It's Just Too Hard:
There's a simple step you can take to learning this if two hands are just a bit too tough.  Try raising one arm while keeping the other extended above your head.  Switch arms on each length and, when you're more comfortable, and able, try both arms.

Butterfly - Dolphin Kick, Arms
Up!
蝶泳-双臂上举的海豚腿

Posted by Barbara
Hummel on Mar 28, 2008 09:01AM
Barbara Hummel发表于2008年3月28日9点1分


Why Do It:
为什么做这个练习：

One of
the most common ways to practice the dolphin kick is on your back...with
fins...with your arms in streamline.  This is great for learning how
to dolphin, and provides a good workout for your abs.   But if you
want to kick it up a notch, and REALLY work your abs and thighs, try dolphin
kick with your arms in the
air.
有一个用于练习海豚腿的练习，那就是带脚蹼的反身练习，胳膊和身体呈流线型。这个练习对于体会海豚腿有这非常大的作用，并且提供了一个极好的练习abs（什么部位？）的方法。但如果你想练习开口蝶腿并且你非常希望能够锻炼abs部位和大腿部位的话，那么就试试双臂上举的海豚腿吧！

How
to Do It:
如何练习：

Put on your favorite pair of
fins and push off on your back with arms in
streamline.
戴上你最喜欢的脚蹼，双臂和身体呈流线型，蹬壁出发。

Take one or two dolphin kicks to
get started, then lock your hands together and raise your arms UP and out of the
water.   As you raise your arms, KEEP KICKING!   You'll
quickly realize that you have to kick faster, bigger, and more forcefully, just
to keep your head out of the
water.  
作为开始，先打一到两个海豚腿。然后两手互握，抬出水面并维持这个状态。当手出水后，请连续打腿。你很快就会意识到，为了维持头部的位置高出水面，你必须打腿的速度必须要更快、更有力才行。

Keep
going to the end of the length, then take a break and start
again.  
维持到泳池的最大长度，休息一会儿再重新开始。

This is a very intense
drill!  The goal is not to see how far you can go, but to see how WELL
you can do the drill for a single
length.
这是一个非常剧烈的练习。练习目标也不是看自己能够游多远，而是观察你在一个泳池的长度的练习中动作做得怎么样。

Can you
hold your arms STRAIGHT above your eyes... or do you have to hold them at a
45-degree angle to keep your head above
water?
你能把双臂直立上举到你的眼前吗，或者你是否只能把双臂上举至和头呈45度状？

Keep trying, and keep
adjusting the speed and intensity of your kick until you can get your arms
straight up.  
坚持练习，坚持调整练习过程中的速度和强度，一直到你能够把双臂能够直立上举。

Try
several lengths, then take off the fins and try a few lengths of your favorite
swimming activity that requires a dolphin kick.  Try to take the
intense feeling of the drill and put it into your
swimming.
试试不同长度的练习，然后取下脚蹼之后做几个你喜欢的的用动作，但动作里面需要有海豚腿的动作。试试不同强度的感觉，然后将这些感觉用于平常的游泳中去。

How
to Do It If It's Just Too
Hard:
在觉得练习太辛苦的时候如何做？

There's a simple step
you can take to learning this if two hands are just a bit too
tough.  Try raising one arm while keeping the other extended above
your head.  Switch arms on each length and, when you're more
comfortable, and able, try both
arms.
如果你觉得双臂并拢的情况下，动作变得非常困难的话，那么试试单臂上举的动作把，就是一只手继续和身体保持流线。游完泳池长度的时候换到另一只手，继续练习。一直连到双手能够自如地上举