自由泳的打腿----从髋部开始打腿 swim smooth

Becoming as flexible as Charles is not advisable for triathletes as it reduces ankle stability which can lead to running injuries. However, improving your ankle flexibility a little so you can point your foot straight is achievable. It's very desirable because it will reduce your drag and you'll slip through the water much faster.

脚踝变得如此柔软对跑步来说是危险的，但是，稍微提高脚踝的柔韧性是可行的，它可以减少你的阻力，让你在水里更快地穿过。

4. Timing

The timing of the kick is something that we don't normally think about much as swimmers. We have a variety of kicking speeds open to us as we'll describe below – 2, 4 or 6 beats. The key to good timing is that when the hand enters the water at the front of the stroke, the opposite leg should kick. In 2 beat kick this is the only kick, in 4 and 6 beats there are other kicks in between but the kick on opposite hand entry is the important one for timing.

4.时机

一般人游泳时不会考虑打腿的时机。打腿分为2 4 6 次，好的打腿时机是你的手入水的时候，另一侧腿打水。在二次腿时很好理解，4 6次时还有其它的打腿，但是手入水时打异侧腿是很重要的时机。
   

If your timing is wrong you won't be helping your body rotation with your kick – you could even be counteracting it. For more information on this important swimming technique, see the Advanced Level Mr Smooth Presentation.

如果你的打腿时机不对的话，那不会帮助你身体的转动，相反是帮倒忙。

Most swimmers kick with the correct timing naturally, unless you know you have a problem don't be too concerned about timing – focus instead on pointing your toes and kicking from the hip, this is much more likely to be holding you back.

大多数人自然就有正确的打腿时机，因此不用把注意力太多放在打腿时机上，除非你确实有着方面的问题。要把注意力放在脚趾朝后，从髋部开始打腿，这可能是你的问题所在。

more about kicking – 2, 4 or 6 beats?

In 2-beat, you kick twice for every cycle (a cycle is 2 arms strokes counting both arms). This is a slow kick speed that many distance swimmers and skilled triathletes use.

2 4 6次腿？

二次腿你每个周期打两次腿。这是很多铁三选手和长距离选手采用的方式。

A 6-beat kick is 6 kicks per cycle. This is a traditional flutter kick technique that most swimmers use. The power in the kick can be varied dramatically, you can use a very light flutter to distance swim economically or increase the power dramatically to sprint.

6次腿是每个周期打腿6次，这是大多数选手使用的传统打腿。你可以根据不同的情况来采用不同的力度，长距离是放松，短距离时用力。

The 4 beat kick is a hybrid that some swimmers employ. It tends to happen naturally for some swimmers doing 'just what feels right for them'.

4次腿是一种混合的方式，对有些人来说这种方式比较自然。

Which kick technique should you use? For novices and most intermediates we suggest you do whatever comes naturally and not be too concerned with the kick speed. For you it's more productive to focus on kicking from the hip and pointing your toes than worrying about timing and how many beats you are using. Don't try and change your natural kick speed until you are sure you a kicking from the hip and pointing your toes.

你该用什么样的打腿方式呢？对初学者来说，我建议哪种自然就用哪种，不要关注打腿的速度。更应该关注的是从髋部开始打腿和脚趾朝后。