[初阶泳者] 捕捉波浪(三 )游泳技术:图解蛙泳划臂技术

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陆上的鱼 发表于 2012-9-6 19:44:43
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1、 象鱼雷一样开始

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开始划臂时身体伸长,身体从指尖到脚趾成一线,头朝下看,两臂紧靠两耳,头部与脊柱尽可能自然地保持平直,胸部向下倾斜,重心前移,保持流线型笔直而轻快地滑行。
1. Start as a torpedoStay long and streamlined to carry your gliding speed faster and farther. Grote is just over 6 feet tall (183 cm), but he starts each stroke with a fingertips-to-toes body line nearly 9 feet long 274 cm), and streamlines to slip that line through the smallest possible "hole" in the water. While gliding in this position, lean on your chest enough to feel as if you're gliding "downhill." This helps to let your legs float (center of gravity above center of lift). The straight arms are just below the surface. This helps cock your hips so they're ready to rock forward in the short-axis body rotation that generates the power that drives your stroke.

Your head should be as close as possible to its natural line, which means you'll be looking down, with your head low between your arms (arms close to your ears).
 楼主| 陆上的鱼 发表于 2012-9-6 19:46:07
2、 外压成Y型
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当完成伸展和滑行后,胸部继续下倾并提臀,同时双手向外划水成Y型,这时不要过分用力。把手掌、手腕和前臂当作浆叶象摇橹似地划水,注意手掌划水的角度。头部和脊柱保持平直,手臂不要往后划水。
2. Press to a YNever pull your arms back in breaststroke. Virtually every inch of your pull is sculling movements(outsweep-insweep-motion of hands and forearms, and mind the angle of attack of your palm).

After completing your extension and glide, continue to lean on your chest and elevate your hips while sweeping your hands out to a Y position. Don't apply too much pressure here. Scull as if your hand, wrist, and forearm were a blade. Try to anchor your hands in the water - as if there were a rung to grab - and draw your body toward your hands. Again, concentrate on keeping your head in line with your spine.  
 楼主| 陆上的鱼 发表于 2012-9-6 19:47:05
3、 手掌快速内转
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当双手伸成Y形时,向水面抬高肘部,肘关节保持在视线内。以高肘为轴,手和前臂内划,利用腹肌力把臀部向前带进。一旦开始向内划水,手就要象摇橹似地径直向后向前划水,手掌在下颏前完成全部划水。
3. Spin your hands inAs your hands reach the Y position, lift your elbows toward the surface. Your elbows should stay at the eye line. If you use your high elbows as a hinge for the inward sweep of your hands and forearms, you'll create the leverage you need to use your abdominal muscles to bring your hips forward. Once you begin the in sweep, scull your hands directly back toward the front. When you do it properly, your hands complete all their sweeps in front of your chin. In phase 4, the fingertips point in the forward direction. "I always keep my hands as far in front of me as possible," Grote says. "Most swimmers pull back too far; when they think they're only sculling, they're actually stroking the right way."
 楼主| 陆上的鱼 发表于 2012-9-6 19:48:01
4、 抬高身体来呼吸
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呼吸时不要抬头,头部始终保持同样的姿态。当双手夹水时,会使肩部向上向前提起,抬高上身嘴就会露出水面。

4. Breathe with body liftDon't lift your head to breathe. Keep it in the same position at all times. "When I get it right, it's almost as if I could swim with a neck brace on," Grote says. As your hands squeeze, they lift your shoulders up and forward- Grote describes it as a "shoulder shrug"-and your torso lift carries your mouth clear of the water. "I move my whole body as a single unit, including my head," Grote says.
 楼主| 陆上的鱼 发表于 2012-9-6 19:48:54
5、 开始前冲
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头部达到最高点时,仍然朝下看。手臂完成内划,两臂紧密地挤压成一条直线,此时,臂部也正好处在最好的位置,这个位置是蹬腿时上身向前弹射的平台。随着身体的起伏,带动足跟向臀部靠近,此时不要曲髋,只能曲膝。前冲时,身体要保持略低和狭窄的外形。

5. Begin the lungeYour head has reached its highest point, and you're still looking down. Your arms are finishing the inscull by squeezing into a compact line. Your hips are also at their best point for using them as a platform to launch your upper body forward as you kick. In the wake of your body start to bring the heels close to your buttocks. Don't bend your hips, only your knees [more on breastroke kick]. Think of your body as a bow and arrow. "Your body becomes a bow that stores energy in your hips; in the next moment it becomes an arrow as you dive forward and release the energy from the shoulder end." Keep a low, narrow profile as you get set to dive forward.
 楼主| 陆上的鱼 发表于 2012-9-6 19:49:42
6、 向前插进
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再次入水的角度是产生波动长度的关健。完成内划动作时,头和肩部放低,弓背,使再次入水角度较浅,把身体的动量向前引导。脸部再次入水前,手臂回转完全伸展,头顶随着指尖前进。
向前插进要有蹬腿来支持:收腿时两膝关节距离不能大于髋部。开始蹬腿前,向外翻脚掌。
通过内划,身体的大部分会抬高到水面上,这会产生潜在的势能,这种势能将被转换成向前游进的动能。如果手在下颏下停顿或者游进方向向下,而不是前方,就会下沉而不是向前游进。

6. Dive forwardThis is where you maximize your stroke length. The angle of re-entry is critical to creating the greatest possible wave length. Keep your head and shoulders hunched low as you finish your insweep, so your angle of re-entry is shallow, causing your momentum to channel forward. Return your hands to their full extension before your face re-enters the water, and make sure the crown of your head follows your fingertips forward.

The dive is supported by the kick: The knees are not wider than the hips. Before you start the kick with a whip like motion of your lower part of the leg flex your feet and turn them to the outside.

The potential energy created by lifting so much of your body mass above the water on the insweep is converted into kinetic energy going forward. If your hands stall under your chin, or if you aim downwards instead of forwards, you'll sink instead of driving forward.
 楼主| 陆上的鱼 发表于 2012-9-6 19:50:34
7、 再次恢复流线型
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完成前冲后,身体又恢复到开始时狭长的流线型姿态。身体从指尖到脚趾挤压成最狭长和最圆滑的鱼雷状姿态,在离水面下8公分的地方滑行。


7. Streamline againComplete the lunge by returning to the long, streamlined, downhill-sliding position you started in (arms close to the surface). Squeeze your body from fingertips to toes into the longest, sleekest torpedo position. If you slice just inches below the surface, you'll avoid more drag, since drag is far less just under the water than at the surface.
涵晔 发表于 2012-9-6 19:59:15
努力学习中,不断向前冲.
舞台 发表于 2012-9-6 19:59:42
学游泳好几年了,蛙泳手的动作一直搞不好。抬头困难,找不到漂的感觉,看了此贴,获益匪浅。明天去练练。
leziwei 发表于 2012-9-6 19:59:52
平时看别人游都没有这么标准呢。
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