自由泳如何游得更快，同时保护你的肩膀---seahiker史诗巨作 公开水域视频

Don't get me wrong, you should try one out now and then, if only to gauge your kicking skill progress and try it as a challenge.

不要误解我的意思。你应该不时尝试一下扶板打水，但是只是作为检验你打腿是否得到提高，或者挑战一下自己。

If you're a pool swimmer, competiting in Masters' meets, it's a good thing to use as a tool.

如果你是室内选手，参加成人比赛，它是一个好工具

Many of my clients have struggled for years to kick well with a kickboard, with their coaches just wanting them to kick harder.  I believe that lots of kickboard sets makes it very hard to learn the essentials of efficient kicking.

我的很多学员用浮板好多年都没有学会打腿，因为他们的教练只要他们用力打腿。我认为很多的打腿练习让你学习打腿的精髓变得很困难。

Why?

Your head is usually high, putting pressure on your lower back, sinking your legs, and forcing most people (triathletes and runners, especially) to kick from the knee, not the hips.

为什么呢？

Kicking so that you move forward with any kind of decent speed is very hard work because of the drag your legs create. This makes it harder for you to kick with good technique for more than 25m without getting too tired. To improve your swimming stability, you should be able to kick effectively all the time, not just for 25m.

打腿让身体前进变得很困难，因为你的腿部产生很大的阻力。这让你无法轻松的完成25m打腿。要提高你游泳的稳定性，你需要所有时候都保持高效的打腿，而不是仅仅25m。

If you're discouraged with your kicking, whether it's with a kickboard or not, start with the exercises below first and then try one again.

如果打腿让你感到沮丧，不管是不是使用浮板，开始试试以下的练习。

Kickboard tip: To minimize the poor posture of kickboard kicking, extend your arms in front of you so that your head can rest face down in the water. Also, use the smallest kickboard available so that your upper body isn't floating so high.

浮板打腿技巧：为减小浮板打腿时糟糕身体姿势的影响，请前伸你的双臂，把你的头埋在中间，直视水底。而且，用最小的浮板，避免你的上半身浮起太高。

Finally, try kicking on your front with an imaginary kickboard. Use sculling with your hand/arms to breathe. :-)

最后，试着用想象的浮板来打水，用手掌手臂在前方的绕水来使自己能够抬头呼吸

What to do about it

The Short Answer: More leg movement at the hip joint and less tension in the knee and ankle.

如何解决这个问题

简短的答案：从髋部开始的更多腿部运动和膝盖脚踝的放松

Face it, you're a land creature and you're built for bipedal locomtion...walking, running and our clever ape-descend genius-inspired activities like cycling, step-aerobics, and.... burpies.

我们必须面对现实，我们是陆地动物，是按照双脚来设计推动力的，因此我们比较擅长跑步，自行车等