认识一下（索普）自由泳的五个重要的要素2-2

小臭贝

The fourth element is the leg kick. Ian is renowned in the competitive swimming world for his ability to engage his very powerful leg kick to prepare ? during a race . This is the product of the extraordinary legs pair channel through an extremly efficient kicking technique.
第四个要素是打腿。Ian闻名于竞争激烈的泳坛，因为在比赛中他能够充分运用那强有力的踢腿而xx。这是超凡的双腿通过高效的踢腿技巧产生的结果。

He begins the kick from his hip, slightly rotating his body for more force, then bend his knees slightly, follow by a full extension of the foot. During the upward motion, he heavily engages his hamstring muscle to enhance the movement and power to the overall kick. Ian maintianes the loose and relax angle during two phases of the leg kick, gaining maxium thrust from his feet.

他从臀部开始他的打腿动作，稍微旋转身体以使踢腿更有力(以大重量的躯干旋转来带动小重量的腿从人体工程学的角度看显然可以比单纯打腿能产生更大的力量)，然后略微屈膝，接着是整个脚的动作。在向上踢腿时，他充分借用大腿后侧的肌肉以提高整个踢腿的速度和力量。在上下踢腿的过程中，Ian始终保持放松的角度以便最大的获得脚带来的推力。

allow his heel to just right the surface of the water. Ian does not kick any deeper than the width
of the body as this will cause more drain. Ian employs a variety of kicks during training and competition, depending on what he's planning to achieve. This various kick types include, the two-bit kick, for every arm stroke there is one kick; the six-bit kick, for every arm stroke there are three kicks。The 4-bit kick, in between the 2 and 6-bit kick, where one big and one small kick are made to each arm stroke
他的脚后跟刚刚在水平面。他的打腿幅度从不大于身体的宽度（厚度？），因为那样只会造成更多体耗。在训练和比赛中,Ian根据不同的需求采取不同的打腿方式。包括二次打腿，即每一次划臂打一次；六次打腿，即每一次划臂，打三次。4次打腿，介于2次和6次之间，即每一次划臂，一次重腿加一次轻打腿。

. The fifth element is the body rotation. When Ian swims during training or competition, his body naturally rotates or rolls from side to side on his long axis. Ian's body rotation is caused by the rotating actions of his arms and his natural movement. This rotation assists his body to engage the large chunk muscles, making the stroke more efficient. It also helps his arms to recover, allowing his hips and legs to move naturally with the movement of his body, and his head to turn to breath. If Ian didn't allow his body to rotate, it will sway from side to side , greatly reduce the efficiency of his stroke and his overall performance in the water.

第五个关键是身体的旋转。在训练或比赛时，Ian的身体会沿着身体的纵轴从一侧旋转或滚动到另一侧。 这种旋转是由于划臂动作和身体的自然协调产生的。旋转使得能够调动大块躯干肌肉，让划水变得更有力和有效。也能帮助手臂恢复及归位，让臀部和腿随着身体的动作而自然运动，还能有助于转头呼吸。如果不旋转的话，身体会两边摆动，从而大大降低划水的效率和在水中整体的表现。

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