教你如何正确完成自由泳侧向换气技术

How to Side-breathe when Swimming freestyle-isport

Side-breathing is an important part of swimming freestyle, since it allows swimmers to breathe quickly and efficiently without disrupting their body position. Instead of breathing with their head up and face forward forward (which causes hips to sink), during side-breathing swimmers roll their face to the side to breathe. This can be challenging at first, but after enough practice it becomes second nature.

你练习的越多呼吸，就越容易。使用适当的技术，使一个很大的区别，在这里，所以不要害怕实践上墙，与浮板，甚至从水。

自由式游泳的侧向换气是一个重要的部分，因为要快速而有效的呼吸不要破坏身体。而错误的姿势如呼吸头和脸向前迈进（使臀部下沉），侧向换气是具有挑战性的，首先，要经过足够的练习才能习惯。

This iSport Lessons video will take you through a series of drills that teach proper side-breathing technique.

这isport教学影片将带您通过一系列的练习，教导正确的侧向换气技术。

There are three things to remember when side- breathing:

有三件事情要记住当你侧呼吸：

Keep your head low. If you have on goggles, the lower lens will stay submerged. Remember that in order to breathe, you really only need your mouth out of the water.

保持你的头低位。如果你有护目镜，较低的镜头会淹没。记得为了呼吸，你真的只需要你的嘴出来水就可以。

Breathe in through your mouth out of the water, and out through your nose under water; this keeps water from going up your nose as you swim.

呼吸在水面通过你的嘴，并通过你的鼻子在水下；记得在水里用鼻在水面用嘴。

Time your breath for "the window": As soon as your arm starts its underwater pull, start your breath. Finish breathing as your hand exits the water on its recovery.

呼吸的“窗口”：一旦你的手臂开始水下划水，开始你的呼吸。完成呼吸时在你回手前伸的时候。

We'll start with a wall drill.

我们开始靠墙的练习。

Hold onto the side of the pool with both hands lightly flutter kick to keep your legs at the surface. Take a stroke with one arm and roll your head to that side to take a breath. Keep the side of your face in the water and look slightly behind you. Roll your face back in the water, return your arm to the wall, and slowly blow the air out through your nose. When you're ready, take a stroke with your other arm and take a breath to that side.

在泳池边双手轻轻抓住保持你的腿在水的表面。以单臂和转头姿势去呼吸。在水里换气并稍微有点往后看。转动你的脸埋在水里，把手臂放回墙上，并慢慢通过你的鼻子地吹气。当你准备好时，也练习下另一边。

Next practice side-breathing off the wall.

下一个练习离开墙的侧呼吸。

Hold a kickboard with two hands, arms straight out in front of you. Kick with your head down. Take a stroke while holding onto the board with your other arm, breathe, and then put your hand back on the board. Blow the air out through your nose underwater, and then repeat the stroke and breath on the other side.

用两手抓住一个浮板，手臂向前伸直。踢的时候头朝下。以这样的姿势在板上做呼吸，然后把你的手放在板的后面。记得用鼻子吐气，然后重复这些练习。

Lastly, practice side breathing by kicking on your side. Stretch one arm out in front of you and let the other rest on your side. As you kick down the pool, practice rolling your head to the side, taking a breath, and rolling it back in. One the next lap, let the other arm lead and practice taking breaths to the other side.

最后，同侧踢腿侧呼吸的实践。伸展前伸一个手臂，让另一只手臂放体侧。当你实践打腿，滚动你的头去呼吸，然后滚回去。下一圈，实践另一边呼吸。

When you've mastered that, incorporate a stroke. Kick on your side, take a breath, then take a stroke and repeat on your other side for an entire lap.

当你已经掌握，包括姿势，侧题，深呼吸，然后换另一侧。

Let's review how to take a side-breath in freestyle:

让我们回顾如何侧呼吸的自由泳：

Take a stroke, and roll your head to that side.

将你的头转向另一侧。

Keep your non-pulling arm straight out in front of you.

保持没有划水的手放在前面。

As you breathe in with your mouth, keep your head low, the side of your face in the water, and look slightly behind you.

当你用嘴吸气时，把头压低，你的脸应该在水里，并稍微往后看。

Roll your face back into the water, and slowly let the air out through your nose.

当脸转回水里时，慢慢地通过你的鼻子出气。

Bring your arm back over the water to finish the stroke.

在水里用你的手臂完成姿势。

The more you practice side breathing, the easier it becomes. Using proper technique makes a big difference here, so don't be afraid to practice on the wall, with a kickboard, or even out of the water.

你练习的越多呼吸就越容易。使用适当的技术，你会有很大的改变，所以不要害怕上墙实践，使用浮板，甚至出水呼吸。

认真看有收获

无所谓，关键是自己觉得舒服就好了