五步改变你在水中的姿态----让你不费力就游得更快的方法

swimsmooth

A really simple way to swim faster without increasing your effort is to swim be long and tall in the water.

一个很简单的让你不费力就游得更快的方法是让你的身体在水里变得更长

But what does that mean and how can you achieve this?  First, you'll want to know what to avoid!  Swimming with a gollum-like posture slows you down, plain and simple, and leaves you craving precious shiny objects at the bottom of the pool.

但是那到底是什么意思，又如何达到呢？首先，你该知道要避免什么。像gollum（指环王中的小矮人）那样的姿势游泳会让你变慢。

When coaches refer to swimming tall or with a long body line, it generally refers to two things:

Posture: good posture through the head, hips and spine
Joints: finishing each stroke with arms straight and making sure the legs stay compact and under the hips

当教练说在水里变长时，通常指以下两个方面：

姿势：头，髋部，脊柱的良好姿势
关节：每次划水结束，手臂伸直，双腿紧靠在髋部后方

A lot to think about, but if you start from the center of your body and work your way out, you'll see results right away. 需要思考的方面很多，但是如果你从身体的中部着手，那么就会有立竿见影的效果

Step 1: Check your head.

If you've taken a Sea Hiker course or private lessons, you'll have likely experienced first hand the time we spend on checking head position relative to the spine. Lifting the head too high sinks the hips and pushing it too low makes you submarine underwater. Do either of these during your breath and you sink even more, plus you get the extra bonus of a sore neck.

第一步  检查你的头部

先检查你的头部和脊柱的位置关系。头抬得太高会让你髋部下沉，太低会让你沉入水里。如果在呼吸的时候尝试这两种，相应的感觉会更明显，此外你还会感到颈部酸痛。

Solution: Experiment with tensing and relaxing your neck. If you neck is relaxed, your whole upper body, neck, shoulders and arms will have less tension. Also, try tucking in your chin slightly so that you have a longer upper spine (back of the neck), being careful not to force anything. Keep in mind that for some swimmers, looking straight down will not be the best "neutral" head position. Experiment.

解决办法：
放松你的颈部，如果你的颈部是放松的，那么你的上半身，肩膀和手臂也会放松。此外，稍微收紧你的下巴，让你背部到脖子的颈椎更长，注意不要强迫去做任何动作。值得注意的是，对有些人来说，看正下方的头部姿势并不是最理想的，需要你自己试一试。

很好，大家多交流呀

Step 2: Flatten your lower back.

If you've done any yoga, pilates, dance, physiotherapy or ergonomics at work, you've probably encountered how to do a subtle pelvic tilt towards the front (pulling your tailbone down and up underneath you) to flatten the lower back a little more. Your lower spine should have some curvature in the lumbar region, but generally, we arch our lower backs too much.

第二步  平坦你的下背部
如果你做过瑜伽，或者跳过交谊舞，那么你应该知道往前顶你的尾骨来平坦你的下背部。你脊椎的尾部是个弧形的，但通常我们背部下方都弯曲得太厉害了。

Why is this a problem? If you arch your back, your hips will be lower in the water and this will increase drag, even if you head position and posture is good overall.

Solution: Try gentle amounts of pelvic tilt and lower back extension to see what effect this has on your legs. You should feel your legs dragging less behind you.

为什么这是个问题呢？因为如果你弯曲你的背部，你的髋部的位置就会更低，产生很大的阻力，即使你头部的位置，身体的姿势整体不错。

解决办法：适当地往前顶你的骨盆，下背部拉伸，看看对腿部有什么效果。你应该可以感到腿部阻力的减少。

Step 3: Extend through the hip joint.

Kicking can be a complicated and unintuitive skill. Often, especially if you're a beginner with kicking, you will bend at the hip in order to find power and productivity from your kicking motion. Unfortunately, this means your legs will drop much lower behind you and slow you down.

第三步 通过髋关节来拉伸

打腿是项很复杂的技术，特别是对初学者来说。你会在髋部弯曲来寻找打腿的能量。但糟糕的是，那意味着你腿部的下沉，使你变慢。

Solution: Extend through your hip by contracting your glutes and lower back muscles gently. Throw on some fins to feel this, especially if you keep your kick to a minimal level or try not kicking at all.

Feel this on dry land: lie on your stomach and tense your glutes, lower back and legs slightly to lift your knees an inch off the ground. Now try for the same feeling in the water while swimming.

解决办法：反方向拉伸髋部两端的肌肉。你可以戴上脚蹼来感觉一下，特别是保持很小的打腿幅度甚至不打腿的时候。

陆地练习：躺在床上，紧绷你髋部附近的肌肉让你的膝盖悬空几厘米。然后尝试在水里找到同样的感觉。

Step 4: Extend fully through the elbow at both ends of the stroke.

Our instinctive swimming mechanics, which generally are inefficent and just add tension to our swimming, tend to favour a choppy bent arm stroke mechanic. This compromises your streamline postion on each stroke, adds strain to the shoulders and generally limits your abilty to catch and hold water on each stroke.

第四步 每次划水结束时完全伸直两端的肘部

我们本能的游泳方式是没有效率的，手臂是弯曲的。这牺牲了你的流线型，增加肩膀的压力，限制了你的抓水能力。

Solution: Aim to fully extend your lead arm gently as your stroke begins and then complete the underwater stroke with your elbow still underwater and your hand brushing the inside of your thigh. At the end of each stroke, your hands should be as far apart as possible without straining. Keep the shoulders relaxed when trying this.
This will slow down your stroke rhythm and ensure that you get the best propulsion and streamline combination.

解决办法：在你的划水开始和结束时，伸展你的手臂，结束时保持手臂仍然在水里，手掌碰到大腿的内侧。在划水结束的时候，你的两只手应该在没有压力的情况下保持尽量远的距离。在尝试的时候注意保持肩膀的放松。

这会降低你划水的频率，保证你推进力和流线型的最完美结合。