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小潘 发表于 2012-9-10 00:36:08
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本帖最后由 小潘 于 2012-9-10 00:37 编辑
The Power of Bilateral Breathing（双侧换气的威力）
why all swimmers should breathe bilaterally... and why you failed when you tried it before.
为什么所有的游泳者都应该两侧换气.....为什么你以前尝试时会失败？
What Is Bilateral Breathing? （什么叫双侧换气？）
Bilateral is swimming jargon for breathing to both sides, left and right. Classically this is done every 3 strokes (counting both arms) so your breathing alternates from side to side. But equally it could be done every 5 or even 7 strokes.
（“双侧换气”是游泳中的行话，指的是两边呼吸，左侧和右侧。这种换气典型的做法是每3次划臂（双臂共计）而你的呼吸从一侧转换到另一侧，但同样地也可以是5划甚至7划一换。）
Actually anything that involves swapping sides is bilateral. So breathing 2 or 3 times to one side then swapping to the other side is bilateral. Or even breathing a whole length of the pool to the left then swapping to the right side for the next lap.
The only important thing is that you breathe regularly to both sides.
（确切地说，任何包含换边呼吸的方式都是“双侧换气”，因此，一侧换气2次或3次然后转换到另一侧换气的是“双侧换气”，或者甚至在一个整个泳池长度都是采用左侧换气，而接下来的一圈用右侧换气的方式也是“双侧换气”。）
唯一重要的是，你是定期的两侧换气。
Why is it important to breathe bilaterally?（双侧换气为什么重要？）
Because it's the natural way to keep your stroke technique symmetrical. Bilateral is particularly good for developing good body roll to both sides since you need to rotate well to breathe.
（因为它（双侧换气）是你保持对称的划水技术的自然方式，“双侧换气”对提高身体向两侧滚动方面非常有好处，这是由于为了换气你需要良好的身体滚动。）
If you only breathe to one side it's nearly impossible to maintain a symmetrical stroke. Over weeks and months of swimming your technique gradually become lopsided and crabby. There's a classic chain of events we see with one-sided breathers:
（如果你仅仅只用一侧换气，那将几乎不可能维持一个对称的划水。数周和数月的游泳后，你的技术逐渐变得畸形和螃蟹形。下面有一个我们看到的单侧换气的经典的事件链。）
1. Your rotation on the non-breathing side becomes poor. We very rarely see a one sided breather with good rotation on the opposite side.
（你的非换气侧滚动很弱。我们很少看到一个单侧换气而对侧滚动很好的）
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2. Poor rotation means your recovering arm will swing low over the water. The swinging momentum of that arm causes it to cross over your centre line.
（不好的滚动意味着你的空中移臂（回臂）将在较低的水面摆动。这个摆动势头的手臂会造成它过中线）
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3. Crossing over at the front of the stroke causes you to snake in the water. This pulls you off course.（身前的划水过中线造成你在水中蛇形，这会拉你偏离航向。）
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4. A cross over also tends to cause you to lose balance in the water. This loss of balance often results in a scissor kick.
（过中线还易于在水中失去平衡，这种失去平衡常见的后果是剪刀腿）
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5. A cross over at the front of the stroke tends to cause your elbow to drop, also damaging your catch and hurting your propulsion.
（身前的划水过中线易于使你的肘部下沉，而且破坏你的抓水和损害你的动力。）
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6. Poor rotation, low swinging arms and cross-overs are the major causes of shoulder injury.
（不好的身体滚动，低摆臂和过中线是造成肩伤的主要原因。）
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I've seen elite swimmers on TV and they don't always breathe bilaterally?（我曾经在电视里看到高手他们并不总是双侧换气？）
That's true. Elite swimmers tend to do whatever is natural when racing. So should you - when racing.
（那是真的。比赛时优秀游泳选手倾向于任何他们觉得自然的换气方式。因此你也可以——当比赛时。）
When elite swimmers breathe to one side in a race they are often doing so for tactical reasons. To keep an eye on an opponent, or in open water to avoid looking into the sun or waves.
（当优秀游泳选手在一次比赛中单侧换气时，他们这样做通常是战术方面原因，保持一只眼睛盯住对手，或者在开放水域避免正视太阳或波浪。）
However, they do spend a lot of time in training breathing to both sides. As the weeks and months of training go by, this keeps their strokes symmetrical - and so fast!
（然而，他们确实在训练双边换气上花了大量的时间。随着数周累月的训练过去后，这使得他们划臂很对称——同时游得如此之快！）
Under stressful racing conditions elite swimmers may have a preferred side to breathe and as they swim sub 60 seconds per 100m may need the extra oxygen too. But they are not stuck with single-sided breathing in training as this would cause their stroke to deteriorate.
（在巨大压力的比赛情况下，优秀游泳选手可能有一个首选换气侧，而且当他们游分时每100米60秒时可能也需要额外的氧气。但他们不会在训练中套牢在单侧换气上，因为这会造成他们的划臂退化。）
Our advice: Make sure you're not either.（我们的建议是：确信你也不是这样的）
OK, Bilateral Helps Keep Me Symmetrical How often do i have to use it?（那好，双侧换气有助于保持我对称，那应该多久使用一次？）
Most of the time. Ideally most of your warm ups/downs, steady swims and technique work will be swam breathing bilaterally.
（大多数时候，理想情况下大多数你的热身起伏，稳定游泳和技术工作将（使你学）会两侧换气游泳。）
If you can, also swim your harder quality swims bilaterally. Don't forget you can breathe a few times to one side before swapping so you are breathing more often. You could use a pattern like 3-2-3-2... the numbers being the number of strokes between breaths.
（如果你能够，而且努力游有质量的双侧换气的游泳。不要忘记在转换之前，你可以有一些时候只采用单侧换气，因而你正换气更频。你可以使用象3-2-3-2模式...，这个次数是指两次换气之间的划臂次数。）
If you cannot manage bilateral breathing for a whole pace set then start out each repetition bilaterally.
（如果你不能在整个游程中管理你的双侧换气，开始时每次重复双侧换气）
Be as persistent as you can be, your stroke technique will benefit hugely in the long run.
（正如尽你所能持久坚持一样，你的划水技术将在你的长跑中（长期锻炼中）大大地受益）
Bilateral Breathing and racing（双侧换气和比赛）
When you are racing, breathe in whatever way feels natural. Because of your training, your stroke symmetry will hold together if you return to a single sided breathing technique during the race.
（当你比赛时，应采用自己感觉自然的方式。如果在比赛中你的呼吸技术返回到一个单侧换气方式，由于你的训练，你的划水对称性仍将拥有。？）
If you've become comfortable breathing to both sides, you can now choose a side to suit the direction of the swell or sun.
（如果双边换气已经变得很舒适，你现在可以选择去适应一侧涟漪或太阳的方向。）
Use your breathing skills for tactical reasons in a race, swap sides occasionally to keep a good eye on your competitors and to help with navigation.
（在比赛中由于战术的原因，使用你的呼吸技巧，偶尔交换一侧换气，以保持好的视线关注到你的竞争对手，并有助于导航。）
Is there a trick to doing it?（做这个是否有窍门？）
Actually, yes there is. But it might not be what you think.（确切地讲，是的，有窍门。但它可能不是你想的那样）
Whenever your face is in the water, exhale constantly and strongly.
（无论何时，只要你的脸在水里，都应持续并强力吐气。
If you are struggling with bilateral breathing then the most likely reason is that you are holding on to your breath and not exhaling constantly into the water. See our key article Your Know Your Problem, You Keep It All In What else can make bilateral breathing hard? Having an overly long slow stroke.
（如果你正在与双侧换气作斗争，那么最可能的原因你正憋住你的呼吸以及不持续向水里吐气。请看我们的关键文章“你知道你的问题，你让一切都在里面”，还有其它能使双侧换气困难的原因？进行一个“超长的慢划臂”
So, when you move from breathing every 2 strokes to every 3 strokes, don't think of it as one more stroke to hold your breath, think of it as one more stroke to exhale for.
（因此，当你从每2划换气一次变为每3划一次，不要想到作为一个更多的划臂而屏住呼吸，而应想作为一个更多划臂去呼气。）
The 2 week Bilateral hump（2周克服双侧换气“瘤”）
When we work with swimmers on their breathing in our 1-to-1 consultations and clinics, we find it takes them about 2 weeks of swimming (about 6 sessions) to get over the 'bilateral hump'. For those first two weeks it takes perseverance and focus to breathe regularly to both sides.
（在我们一对一磋商和诊所里，当我们与游泳者就他们的呼吸进行一对一研究时，我们发现大概花费他们2周的游泳时间（大概6个期）去克服这个（“双侧换气瘤”），最初的两周里，花费毅力和重点是定期去双侧呼吸。）
Struggling to co-ordinate the strokes and breathing? Try standing in the shallow end of the pool, exhale into the water and perform practise strokes. Repeat bubble-bubble-breathe-bubble-bubble-breathe to yourself to help you develop the timing.
（正在挣扎对付划水和呼吸不协调？试着站在浅水区向水中吐气，同时进行划臂练习。自己重复“泡泡-泡泡-换气-泡泡-泡泡-换气”以开发自己的换气时机）
Fortunately after about 2 weeks things begin to get easier and bilateral breathing technique starts to require much less concentration and persistence.
（幸运地是，大约2个星期后，事情开始变得更容易了，双边换气技术开始对注意力集中和持久性要求更少了。）
So stick with it for 2 weeks, you will reach the light at the end of the tunnel!
（这样坚持下去2周，曙光就在前头。）
Summary（总结）
Bilateral breathing is slightly controversial in the swimming world. Some swimming coaches working with struggling swimmers find it too hard to teach bilateral breathing to some individuals and give up, declaring it's better to work on something else instead.
（“双边换气”在游泳界略有争议，一些游泳教练在指导一些正苦苦挣扎的游泳者时，对于双边换气，发现它对于有些人实在太难了，干脆放弃。）
Similarly, many swimmers have attempted to learn bilateral breathing but have found it too hard and given up.
（同样，很多游泳者曾企图学会双边换气，但却发现它太难，然后放弃了）
We know that swimmers who struggle with bilateral nearly always have a problem with their breathing technique: insufficient exhalation into the water.(我们知道那些正与双边换气苦苦挣扎的游泳者几乎总是在他们的呼吸技术上存在问题：水中吐气不尽。
Fix your exhalation, persist with breathing every 3 strokes and the door will open to a more symmetrical, faster, freestyle stroke.
（修复你的呼气技术，坚持每3划一换，那么一个更对称的、更快的自由泳划臂之门将为你敞开。）
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