怎么游得更快 头部的位置更重要 译文-SeaHiker

We all have different body types, lung capacities and buoyancy. So you have to fine tune the head position for your own body type and stroke style.
•        For most swimmers, especially men, this will mean looking straight down at the bottom of the pool, and tucking in your chin slightly. You will need to focus more on body rotation to breathe, however. But that's a good thing, as it helps reduce drag even more.
•        For others, this will be looking slightly forward, up to a 45 degree angle, to keep the hips from floating too high and the feet spinning helplessly at the surface. But this can come with extra neck tension, and possibly lower back fatigue, so spend time fine tuning so that you stay relaxed. Be especially careful if you twist your neck to breathe, as this often causes soreness and even injury.
•        For a rare few, looking straight ahead can work. Like Ian Thorpe who needs his size 17 feet to be submerged well underwater. But we don't recommend you start off that way.
Here's a photo of the better head position for my body type in the streamline drill. This awareness gives me more confidence when swimming in full stroke because I have a much better feel for what true balance is supposed to be. Note how the hips, lungs and head all line up parallel to the surface (the camera is tilted!):

我们有不同的体形，肺活量及浮力。 所以你需要根据你自己的身体和泳姿来调整头部位置。
1 对大多数人来说，尤其是男性，眼睛垂直看向池底，下巴微缩是好的头部位置。虽然因此需要更加关注躯干滚动，但它更能够帮助我们降低阻力。
2 对其它人来说，需要头部微抬，最大45度，以便防止屁股升起过高及降低打腿效率。虽然这种姿势会让脖子有轻微拉伸，但同时也会降低背部的疲劳程度。因此花些时间寻找适合自己的头部位置，以便游泳的时候保持轻松。转动脖子呼吸的时候要尤其小心，这时候常常会有不适感甚至受伤。
3 有极少数人， 直视前方也可以。像需要把十七号大脚充分浸入水中的Ian Thorpe 。但是我们不希望你像他那样。

Here's a photo of the better head position for my body type in the streamline drill. This awareness gives me more confidence when swimming in full stroke because I have a much better feel for what true balance is supposed to be. Note how the hips, lungs and head all line up parallel to the surface (the camera is tilted!):

这是我在做流线型训练时适合我的头部位置照片。这种意识让我在游泳的时候更有信心，因为它让我知道真正的平衡应该是什么样子。注意屁股，肺及头部在一条直接上且与水面平行（摄象机偏了）

The Neutral Head Position
So your goal is a neutral head position - which is defined as the head position that makes swimming easier, faster, and more relaxed. Here's a simple exercise to improve this essential foundation to your swimming:
Streamline Drill with Progressive Head Turns for Breath
In streamline (with and without fins), practice turning your head very slowly as you breathe (use a nose clip if necessary), focusing on keeping the top of your head in the water and your neck relaxed. You can also combine this with a switch, a few strokes, or hand push drills.
Try the following sequence with several repetitions of each step in the progression:
中性的头部位置
你的目标是中性的头部位置------------我们将之定义为让游泳更容易，更快速，更放松。下面是三个简单的练习，来加强这个基础。
逐步转头呼吸的流线型训练
在流线型姿势下（带或者不带脚蹼），练习在呼吸的时候慢慢转动你的脑袋（如果需要的话戴鼻夹），注意保持你的头顶依然浸在水中，脖子保持放松。你可以组合其它练习。
试下如下练习组合，每步重复数次，循序渐进：

Step 1: 45 degreee head turn: Relax your neck, find your neutral head position. Turn your head slightly to the side, a small nod, to about 45 degrees. (You won't be able to breathe in!) Then let your neck relax, again, nose down. Can you do this and be sure that your neck stays loose and you maintain your balance? Do no more than two slow nods per breath, then stop, stand up and rest.

第一步：45度转头：放松你的脖子，找到你的中性头部位置。慢慢的把头转到一侧，大概四十五度的位置（在这个位置你无法呼吸）这时再次放松你的脖子，鼻子朝下，你能在保持脖子放松不破坏平衡的情况下做到这点吗？每次呼吸的时候不要摆超过两次。然后停下，站起来，休息。

Step 2: 90 degree head turn: Same as above, but now your goal is to turn your head until your nose is touching the surface, and you have the top of your head in the water, and you can still see underwater with one eye.

第二步：90度转头：跟上面一样，但这次转头的时候鼻子要到水面位置，这时你的头顶应该还在水里，一只眼睛仍然在水里。

Step 3: 90 degree head turn + a bit more: Now, just go a little bit further. This is the tricky bit. You'll want to lift or tilt your head to "see the air" you're going to breathe for that extra bit of reassurance. Don't do that. Instead, just try to feel your head floating in the water (as opposed to you holding it up out of the water), as you swivel your head so that your chin and nose are both further out of the water.

第三步：九十度转头再多一点：现在再进一小步。这是比较棘手的一小步。你会不由自主的要想抬头或者弯脖子去够空气。你会想着在确保能呼吸的情况下再呼吸。不要这么做。相反，试着找到脑袋漂在水面的感觉（跟你把头抬出水面正相反）。在这种姿势下，随着你的头部转动，你的下巴和鼻子都会进一步的露出水面。

If you have trouble with this exercise, get too much water up your nose, try it with a nose clip or a mask. The key is to really, really slow it down so that you can sense whether your head is lifting out of the water or not.  
Can't tell?
Lift or tilt your head on purpose. Make it obvious at first and then make it subtle. Once you do it wrong you will have something to compare your attempts to breathe without lifting your head to.

如果你没法完成上面的练习，鼻子上面有太多的水，试着戴着鼻夹或面罩。关键点是真正的慢下来，让你有足够的时候感受头部是否浮出水面。感觉不到？故意抬头，让刚开始的时候比较明显，熟练之后再找到微妙的感觉。如果你做的不对，会有跟不抬头就尝试呼吸的感觉。

How to Apply This to Your Swimming
1. On every push off in the pool, readjust your head position by tilting it downward or upward to neutral so that you feel yourself floating in the water, not pushing into it. Try to maintain that feeling for the first half of each length. How long can you maintain the gliding feeling of balance?
2. After each breath, try to readjust your head to be neutral. See how different breathing patterns affect your ability to do so.
•        Breathing every 2 strokes to the right
•        Breathing every 2 strokes to the left
•        Breathing every 3 strokes
•        Breathing every 4 strokes to the right
•        Breathing every 4 strokes to the left
•        Breathing every 5 strokes
•        怎么在游泳中应用如上练习

1 每次在蹬壁出发的时候，生新调整你的头部位置到中性位置，感受自己漂在水面的感觉。不要试图推进，试着在前半程保持这种感觉，你能在多远距离保持这种感觉？
2 每次呼吸后，试着重新调整头部到中性位置。试一下如下呼吸方式对你的影响
   每两次划臂在右侧呼吸一次
   每两次划臂在左侧呼吸一次
   每三次划臂呼吸一次
   每四次划臂在右侧呼吸一次
   每四次划臂在左侧呼吸一次
   每五次划臂呼吸一次

Try these with and without fins and rest a lot so that you can improve the technique of turning your head to breathe and the body awareness of your balance before, during and after each breath.
What should swimming with good breathing habits feel like?
Swim 5-7 strokes with good balance and don't breathe at all or turn your head. If you feel it's easier, smooth, gliding, and fluid, that's the feeling you're aiming for overall in your stroke.
It's not easy. Breathing while staying balanced is one of the trickiest things to do well in swimming.
But the more you practice this, especially on the side you feel is weaker, the better you'll swim.
分别在戴脚蹼和不戴的情况尝试如上练习，进而改进转头呼吸的技术，提高身体划臂前/划臂时/划臂后的平衡感。游泳时有正确的呼吸习惯是什么感觉呢？
划臂五到七次，保持平衡，不要呼吸或者转头。如果你感觉轻松，顺畅，滑行，流动，这就是你在正常游泳时要找的感觉。这不容易，保持平衡的情况下顺畅呼吸是游泳中最困难的技术。但是如果坚持练习，尤其是坚持锻炼相对薄弱的一侧，你的泳技会突飞猛进。

What to Do For Longer Swims
Expect that every time you breathe, especially if you get tired, anxious or out of breath, you need to re-adjust your head position often.
If you make a habit of rebalancing your body constantly, every lap or every minute, even in a wetsuit, you will be able to swim further without stopping, you will save lots of energy, and you will swim faster.
The also holds for how you exhale and inhale. You'll also need to adjust your breathing mechanics, such as the length or force of your exhalation, for example, to adjust to the extra demands of swimming longer or faster.
Focus on this for the next few sessions and see how far you can take it towards a fluid, more efficient stroke.

长距游泳该怎么做
每次呼吸的时候都要重新调整头部位置，尤其是你感到疲劳，紧张或者气不足的时候。如果你养成了时刻注意调整自己身体平衡的习惯，每一圈或者每分钟，甚至穿着潜水服的时候，你会越游越远不需要中途休息，你可以节省很多体力，你会游得更快。这种意识同样适用于调整你的呼气吸气。你需要调整你的呼吸以适应更长更快的游进方式，比如呼气的时间，呼气的力度等等。在接下来的几个学期里，要重视这点，看一下你有多大程度的提高。