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

What to do about it

The Short Answer: Slow....things....down.

The main challenge that you have to overcome is the initial difficulty in being aware of your body position (torso) relative to your arm.

该如何改进呢

简短的回答就是：慢下来

你所要面临的主要挑战是如何感知你身体和手臂的关系

If you are swimming flat, any attempt to lift your elbow above the water will result in a tightening of the shoulder and potentially shoulder impingement. (see the first photo above)

如果你是趴着游的话，你试着抬胳膊的动作会让你的肩膀难受。看第一张图

If you swim on your side sufficiently, on each body rotation, you have the ability now to bring your elbow forward without impingement. However, you need to swing the elbow away from you to ensure that happens. Even if you rotate enough, you can still pull the elbow behind your back and cause your shoulder problems. (see photos #2 and #3)

如果你转动充分，那么你有很大的机会避免肩膀的撞击，但是你要注意让肘部远离你的身体。即使你转动充分，你仍有可能因为让肘部拉到身体后方，导致肩膀问题，如图2 3

If you rotate enough AND swing the elbow outward, keeping the arm wide on recovery and entry, then you're off to the races. (photo #4)

Let's look at some drills to practice in order to get this feeling.

如果你转动充分且回臂和入水的时候保持你的肘部在身体外侧，那么你就在正确的道路上了。如图4

让我们来看一些练习：1. Salute (dry land)

Stand in front of a mirror. Hold your forearm in front of you like it is in a cast with your hand over your opposite hip.

Let your hand relax, and then raise your arm until you can almost salute yourself.

1、敬礼（陆地练习）
站在镜子前，保持你的小臂在你前面，手在对侧髋部。
手放松，然后慢慢抬起手臂成敬礼的姿势。



整个过程中保持肩膀放松

This is pretty much how you should be moving your arm in the recovery. By swinging your elbow away from your body.

Practice it with both arms. Relax your shoulder completely. Watch your shoulder: it should not rise up as you swing your arm up.

这差不多就是你在水中的回臂动作，把你的肘部挥离你的身体

两个手臂轮流练习，完全放松你的肩膀，注意你的肩膀：在挥动手臂的时候，不能够抬起

Let your wrist relax. If you have any discomfort in your shoulder, adjust the angle of your upper arm at your shoulder joint.

This often feels strange and ridiculous to many swimmers. Swimmers who have been used to doing the chicken wing recovery for years. Take your time to discover this new movement.

手腕放松，如果你感觉肩膀不舒服，调整你腋下的角度

这个动作对很多人来说都很奇怪，他们已经习惯了鸡式回臂好多年了，花点时间慢慢地研究一下这个新动作。
And very important - use a mirror or watch your arm, shoulder and elbow with your eyes - to make sure that you're not just doing what feels natural: the chicken wing.

很重要的一点，用镜子来观察你手臂，肩膀和肘部的动作，确定你不是在做你感觉舒服地动作：鸡式回臂

2. Stroke Rehearsal: Keep an Eye on Your Hands

Standing in front of a mirror or in waist deep water, pretend to swim. Practice the recovery movement with your body at a 75 degree angle (more or less) to the mirror and swing your elbow out and bring it forward until you can see your wrist and hand.

2、划水练习：注意你的手
站在镜子前或者齐腰深的水里，假装在游泳。练习回臂的动作，身体和镜子保持75度角左右，移动你的手臂直到你能看到手和手腕

If you now look at your arm, it should be obviously in front of your chest.

Repeat on both sides, and then try a full stroke.

Here are some example photos, but you'll see how this works in the video:

如果你注意看你的手臂，应该是明显在胸前。

两边重复这个动作，尝试完整的划水

以下是一些图片：

And now leaning forward, you could do this in the water while standing or in a switch drill with fins on. As you can see, if looked straight ahead, I'd be able to see my hand in my peripheral vision. Try it! And then rehearse each stroke happening only when you get to this position. 往前倾斜，你可以站在水里做这些动作，或者带着脚蹼在水里做。如果你朝前看的话，你眼睛的旁光会看到你的手。试一试图中的这个动作

3. The Pyramid Recovery (on a soft surface)

Try the following on a bed. Lie with your lead arm dangling over the edge. Make sure your body is in streamline with one hip down on the bed and the other up. Let your nose rest on the bed.

Put your arm fist own next to your head so that your bent arm forms a pyramid.

Then move your recovering arm back and forth to this position.

3、金字塔式回臂
躺在床上，尝试前手伸出床沿，身体侧卧成流线型，鼻子朝下。另一手拳头放在头部旁边，手臂成金字塔形。然后前后移动回臂到这个位置。

4. Push Hands with Fins

Kicking in streamline with fins, slowly push the back of your hand into the water up to your wrist and push it gently but firmly forward until it has moved past your shoulder.  

You'll know when to switch sides when the pressure on the back of your hand drops (because your hand has moved from a vertical position to an angled position).  

Then switch sides with a stroke smoothly but crisply.

Breathe on your side and then repeat.

Try this on a 3-4 second count. Use your kick to provide stability and to keep you moving forward.

As you grow familiar with the drill, try relaxing your shoulders and focus on swinging your elbow away from your body to initiate the recovery motion.

Then when you swim, do the same thing, but with your hands just above the surface of the water during the recovery phase.

Overall, to gain more awareness of your arm recovery, shoulder position, body position and tension level, slow….things….down.  

4、戴脚蹼练习

戴脚蹼进行拉链手练习，开始回臂时手在水里，慢慢感受水流对手背的压力。然后慢慢抬高手到水面上方，做同样的回臂。

提高你回臂时对手臂，肩膀位置，身体位置和身体紧张程度的感知。把一切先慢下来。5. Full Stroke Focus Points

Relax your shoulders. Sounds simple but for most swimmers it's challenging.
Keep your elbow wet. Leave your stroking arm in the water as you finish your pull. This helps remind you not to pull your elbow across your body as you prepare for the recovery.  
Swing wide, then high. Most of us will instinctively pull back and then try to swing the elbow up. Problem is, your shoulder is already jammed and the best you'll be able to do without hurting your shoulder is to swing far too wide on the arm recovery.
Shun the Zipper. Avoid the zipper drill or anything where you trace your hand along your body during a recovery motion. Try it on dry land - you won't be able to lift your elbow very high above your shoulder while your hand is touch the side of your torso - and you shouldn't (unless you're a super-flexible Olympian or pro-triathlete who can afford shoulder surgery).

5、配合游注意要点

放松你的肩膀。听起来容易，但大多数做不到。

保持你的肘部湿润。划水结束时，保持手臂在水里，避免你划水结束时，手臂越过你的身体

移臂要宽，要高。大多数人本能地往后拉，然后向上甩肘部。你能保护你肩膀的办法是，让移臂在宽轨上进行。

避免拉链手练习。在陆地上做这个练习。移臂时要避免肘部过高，除非你是超级柔韧性的奥运选手或者是能负担肩部手术费用的铁人三项运动员。