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

This action puts the shoulder in a vulnerable position.

Pushing down on the water with your arm straightened gives you very poor mechanical advantage, which means more direct strain on the smaller muscles and their tendons in the shoulder, rotator cuff, and shoulder blade (more specifically, the supraspinatus and the biceps tendon of the shoulder.

这一系列的动作让你的肩膀很容易受伤。

直臂下压你的肩膀对你没有任何好处，会给你的肩膀附近的小肌肉和肌键造成很大的压力。

Rather than keeping the shoulder properly supported, you're shifting the work from the larger muscles surrounding the shoulder to the smaller more easily abused stabilizing muscles.

These smaller muscles can't handle the large loads for too long that swimming can place on them.

So, what does bad technique - pushing your head up with a straightened arm -  feel like?

这样做你不仅没有给肩膀提供支撑，相反却把本应该让肩膀附近大肌肉承担的工作转移到了脆弱的小肌肉上。

这些小肌肉无法长时间承担这些工作。

所以你觉得，直臂下压让你的头抬起，这个坏习惯如何呢？

A Straight Arm and Thumbs Down = Bad News

Gently, and I do mean gently, extend your right arm out in front of you. Rotate your hand so that your palm faces the right, thumb down on a 45 degree angle.

Some of you may already feel discomfort in the shoulder. If you do, rotate less, to ease up on it.

直臂，拇指向下=坏消息

慢慢地把手臂伸到前面，转动你的手，让你的手掌面向右边，拇指45度向下。

也许有些人已经感觉到肩膀的不适了。那么，转动得少一点，放轻松。

Now if you were to press lightly on the water, or in the case, on a solid object, imagine (but don't actually do it) what it would feel like to put pressure on your shoulder in that position. Not good, right?

But yet most of us instinctively rotate the thumb downward on the entry. Why? To help push our head up with an outward sculling motion (see photo #3-4 above).

现在如果你再轻轻地压入水里，在这个位置你的肩膀感觉如何，不好，是吗？

但绝大多数人都是本能地保持拇指先入水的方式。为什么？来用向下向外的划水帮助头部抬起来，参看上面的图片

Do this for lap after lap at a higher intensity and you're asking for trouble.

If you know that you cross over, or you suspect that you do, that makes things worse, as you will pinch your rotator cuff tissues further, especially with your hand pitched with the thumb down.

如果这样一圈圈地游，那么你是在自找麻烦。

手过中线，特别是还是拇指朝下，会严重伤害你的肩膀。

And yet, this is how most of us swim instinctively - as an insurance policy for getting…that….breath.

Not only is the arm pushing down on the water hard on our shoulder joint and tissues, it is really, really SLOW.

See below:

这是绝大多数人本能的游法，这不仅让肩膀承受了很大的压力，而且游起来非常非常地慢。如图所示


手臂下压来抬高头部

直臂给肩膀带来压力

划水十分无力

现在彻底完蛋了

非常慢 失去平衡

What To Do About It The problem for us in trying to correct this lies with our breathing habits. So dust off the old Streamline drill and practice breathing with your front shoulder relaxed, lead arm angled downward slightly from the shoulder, and breathing without pushing down with the lead arm. If you need to use fins to feel it, that's great. You want to feel what breathing without pushing down on the water feels like so you can achieve that in your swimming. 应该如何改正 应该从我们的呼吸习惯入手。 把以前的流线型练习扔到一边，开始练习在呼吸时保持放松的肩膀，前伸手从肩膀稍微朝下，不要下压手臂呼吸。如果你需要待脚蹼，没关系。你需要体会不下压手臂的呼吸是如何的，这样你在游泳的时候才能达到这个目标。