游泳第一课--水中无重力感---特里 自由泳视频（带中文字幕）

灰熊喱嗨

Total Immersion teaches swimming as a practice—in the spirit of yoga and ta’i chi– rather than a workout. The first principle of swimming as a practice is to let go of the usual goal of Getting to the Other End. Your new goal is to Be Aware of Every Stroke.  Another word for mindful swimming is intentional swimming. It works best when you target a single, highly specific, element in your stroke. The foundation skill of effortless and enjoyable swimming is Balance–or feeling ‘weightless’ in the water. This series of three focal points are designed to improve Balance in the crawl stroke.

全浸把游泳当做一种练习，像瑜伽和太极，而不是一种剧烈的运动。全浸第一个原则是放弃要到达泳池另一头的想法。新的目标应该是关注你自己的动作。对意念游泳另一种说法是内在的游泳。当你只关注动作的一个简单的，具体的点时，最有效。轻松愉悦游泳的基础是平衡，或者换种说法---在水中没有重力感。以下的三个检查点能帮助你提高在水中的平衡感。

Hang Your Head

While stroking ‘hang’ your head–release its weight–until it feels weightless. Neither hold it up, nor press it down; just let it go.  When you release it, concentrate on feeling that it’s cushioned by the water.  Finally  notice if you feel a new relaxation—and maybe freedom of movement—in neck and shoulders.


放松你的头

划水的时候要放松你的头---不要对抗它的重量，让它悬挂在水中，直到你完全感觉不到它的重量。不抬头，也不低头，就是放松它。当你放开头部后，专注那种头部被水支撑的感觉。看看你是否找到新的放松的感觉，肩膀和颈部可以自由运动的感觉。

Float Your Arm Forward . . . Slowly.

Next focus intently on the extending arm. (N.B. Ignore the one pushing back.)  Feel the same ‘cushion’ supporting your arm as you extend. Watch for—and eliminate–bubbles in your stroke (looking down, not forward.) Finally, explore how slowly you can float your arm forward . . . and try to extend slightly farther  than usual.



手臂漂浮着前进，慢慢地

下一个关注前送的手臂（注意，要忽略另一侧的划水手臂）感受同样的水中支撑的感觉。注意减少入水时的泡泡，向下看而不是向前看。试一试你能以多慢的速度漂浮前送手臂，并且尝试比平常送得稍微远一些。

Calm Your Legs

Your weightless upper body should help your lower body feel lighter than usual. Take advantage by ‘calming’ and relaxing your legs. Instead of churning them busily and noisily, let them ‘draft behind’ your upper body. Strive for the easiest, quietest, and most streamlined movement possible.


放松你的腿部

你无重力感的上半身应该能够帮助你下半身感觉比以前更轻。利用这种感觉来放松你的腿部。不要不停地踢腿，就让它们拖在你身体背后就好了。努力寻找最简单，最安静，最流线型的动作。

平衡提高后，腿部确实变轻松了，自然而然地漂上来，打腿只是下意识的，就像走路摆手一样

腿，就让它们拖在你身体背后就好[b]

打腿只是下意识的，就像走路摆手一样{:soso_e130:}

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