自由泳身体转动的原则：来自TI教练的六条建议

We are often tempted to quantify core-body rotation numerically – e.g. more than 30 but less than 90 degrees – but few of us are likely to carry a protractor to the pool to pin down the number. I've found that it's easier and more "organic" to be guided by kinesthetic awareness and a clear sense of the potential benefits and costs of more or less rotation. Here are six "Rules for Rotation" that have worked in my own freestyle practice and with the students I teach:
我们经常尝试给转动定义个数据，比如大于30度小于90度。但是没有人会真的拿量角器到游泳池去量。我发现靠身体的感觉和对转动带来的好处和坏处的清晰分析，能让你更好地理解身体的转动在自由泳中的意义。以下是我总结的对我自己和我的学生都行之有效的六条建议：

1. Rotate enough to allow a relaxed, healthy recovery. Shoulders are notoriously troublesome joints which are particularly vulnerable to strain when the arm is behind the body (imagine lying on your stomach, flat on the floor and bringing your arm forward with your elbow higher than your back). With greater rotation, lifting your arm for recovery will be easier and your shoulder will be in a more stable position.
1、足够的转动以便有放松的、健康的移臂

肩膀是很脆弱的关节，特别是当手臂在肩膀后方时（想象你趴在地上，试图抬高肘部完成移臂）。如果有足够的转动，你的移臂就会更轻松，肩膀的位置也会更稳固。

2. Rotate enough to allow a weight shift from track to track. Rather than using your arms to push water back, use your lead hand as an anchor, holding your “place” in the water. Shift your weight forward from that lead hand/anchor onto the new lead hand; the weight shift is achieved as you rotate from track to track.本帖最后由 yurenhui 于 2011-11-15 15:08 编辑

2、足够的转动来允许重心从一边移到另一边

不要用你的手臂去往后推水，而是让你的手成为一个锚，在水中定住。将你的重心从锚定的手向前传到另一只手上。重心的移动是靠你从一侧向另一侧的转动实现的。

3. Rotate enough to allow a shoulder to reach the air and follow that shoulder to air for a breath. Lifting the head for a breath will harm your balance, alignment and propulsion. In the skate position, the mouth is near the shoulder; maintain that proximity as the shoulder rotates to the air and the mouth follows to breathe.3.足够的转体让肩膀露出水面，然后跟随着肩膀吸气

抬头吸气会破坏你的平衡，刚体和推进力。在滑行阶段，嘴靠近肩膀，保持这种近距离，直到肩膀露出水面，嘴呼吸到空气。

4. Limit rotation to receive more support from the water, thereby improving your balance. If you lay a dinner plate face down in the water and release it, it will descend slowly. If you turn it on edge and release it, it will descend rapidly because it has lost support. So it is with our bodies: as you rotate from a flat position, you lose support and your hips may fall through. It’s important in your skating practice to find the balance point – where you lose enough support that your hips drop. Limit your rotation short of that point.4、限制转动来获取水对身体的更多支撑，从而提高平衡

如果你把一个盘子水平放入水中，它会慢慢地下沉，但是如果你垂直地放入，它就会飞快地沉入水底。我们的身体也是如此：你从水平位置转动身体，你就会失去支撑，你的胯部就会下沉。什么时候你的身体开始失去支撑下沉，在滑行中去找到这个平衡点很重要。限制身体的转动来减短那个点。

5. Limit rotation to improve rhythm - too much rotation when breathing makes an uneven rhythm. Many people rotate more than needed to get a breath; this extra rotation will either take more time to accomplish or require an energetic, rushed stroke. In the first case, the likely outcome is that energy is wasted holding a static position (especially if balance and alignment are compromised as your head reaches for the air), and momentum is lost because your stroke rhythm (propulsion) is interrupted. In the second case, the rushed energetic stroke will likely create waves, damage your alignment, and swirl away water, rather than using it effectively. In some cases, it becomes aquatic violence: water has a way of getting even with you for treating it roughly!5、限制你的转动来提高节奏

呼吸时太多的转动会导致混乱的节奏。很多人呼吸时有很多不必要的转动，这些多余的转动会使你花费更多的时间，浪费更多的能量，导致匆忙的划水。首先你的能量会被浪费，其次是动量的失去因为你的节奏被打乱。你匆忙的划水还会导致波浪，破坏你的刚体，搅乱水流而不是有效地利用它。有时候甚至会导致水暴力：你怎么对待水，水也会怎么对待你。

6. Limit rotation to increase stroke rate. If you want to swim faster (and you can consistently maintain a stroke count (SPL) for the distance you choose to swim), the key is to increase your stroke rate. Because rotation takes time, it may help you to increase your stroke rate by limiting rotation.6、限制转动来加快划水速率

如果你想游得快一些（假设你能维持住spl），关键是提高你的划水速率。因为转动会耗费时间，因此限制转动能提高你的划水频率。

Because we are land based animals, swimming often presents us with compromises. The first three rules ask us to rotate; the second three rules ask us to limit rotation. Practicing with all six rules in mind helps us find the right compromise for effective swimming.因为我们是陆地动物，因此游泳对我们来说往往要做出一定的妥协。头三条告诉我们为什么要转动，后三条告诉我们为什么要限制转动。按照这六条来练习，能帮助我们找到正确的妥协方式来提高游泳效率。

太好了，太棒了。

看上去很简单，做起来不容易。