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

预告，第三部分，打腿如何拯救你的肩膀，作者已经发表，内容非常精彩

In part III of this article, we look at the role of kicking in keeping our shoulders healthy and why a poor kick is bad news for your shoulders.

在第三部分，我们要看看打腿是如何帮助你肩膀保持健康，为什么糟糕的打腿对你的肩膀是个坏消息

Kick Like a Kung Fu Master

Picture this: A kung fu master, standing on a rocky ledge under a thick stand of bamboo. His legs are spread apart and his arms are drawn back into coiled fists. He stays still, breathing slowly, in and out.

像功夫大师一样地打腿

想象一下，一个功夫大师站在一块巨石的边上，下面是一片竹海。他的两脚分开，两手握拳靠近身体。他纹丝不动，缓慢地呼吸。

Then suddenly, he explodes into motion, arms whirling, palms striking, elbows deflecting, and the air crackling with energy. Then, he is still again, legs as solid as rock, yet able to move with ease.

然后，他突然爆发，出拳带风。然后，他又回归静止，双脚稳如磐石，但还可以轻松地移动。

The legendary kung fu master can exert tremendous force, finesse and accuracy with his arms because he has learned how to stand. He can stand in one place for hours, which is something most of us cannot do.

传奇的武术大师可以爆发出巨大的力量，对手臂的控制无比精确，是因为他的马步。他可以保持在一个地方好几个小时，对我们绝大部分人来说是办不到的。

He understands that without a good stance and balance, his arms cannot deflect a blow, without his legs anchoring him to the ground, he will easily be pushed over. If he cannot master the art of standing with little effort, he will always lose when attacked.

他明白如果没有很好的马步和平衡，他就会轻易地被击倒。如果他掌握不了轻松站立的艺术，他就会被轻易打败。

He tries to be like the bamboo. Firmly rooted in the ground and yet agile, able to bend and sway, no matter how strong the wind gets.

他试着像竹子一样，深深地扎根于土里，但同时仍保持灵活，可以弯曲摇晃，无论遇到多大的风

Cautionary note: I once tried to dig up bamboo in my days before Sea Hiker. It took me 5 hours, a pick axe, and left me more exhausted and drained than any workout I have ever done in my life. I felt like throwing up. So, moral of the story is don't try to uproot a kung fu master.  

警告：我曾经尝试去挖一棵竹子，结果花了我5个小时，把我累坏了。这个故事告诉我们不要尝试去放倒一个功夫大师。

What does this have to do with swimming?

Well, I knew we'd come to that.

You need a good stance to swim well. And if you're not thinking about this, best to start today. The bamboo has a head start and it grows like crazy.

这和游泳有什么关系呢？
在游泳的时候你也需要很好的“马步”。如果你从来没有考虑过这个问题，最好从今天开始。竹子有了很好的根部就会疯狂地生长。

The Secret of Kicking Is....

Kicking, the act of creating water pressure around your legs and feet, allows you to create stability for body rotation. We all know why body rotation is important: it is how you can get to air, how you reduce drag and how you ensure that your shoulders don't explode into crunchy bits when you swim.

打腿的秘密是

打腿能在你的腿部和脚部产生压力，帮助你稳定地转动。我们都知道转动的重要性：帮助你呼吸，减少阻力，缓解肩膀压力