学习如何建立一个快速高效的自由泳腿

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Flutter kick is the kick used for both freestyle and backstroke, and is an important part of generating speed and power for both these strokes. It is important to learn the correct way to flutter kick since bad technique will both slow you down and make you tired.

上下交替踢腿用于自由泳和仰泳，是速度和力量的重要组成部分。学习改正动作的方式可以避免错误动作让你提早疲劳和减速。

In this iSport Lessons video, you will learn how to develop a fast, efficient flutter kick.
这课程视频，您将学习如何建立一个快速，高效的自由泳腿。

Three things to know about flutter kick form:

要知道三种打水形式：

Kick from the hip. This helps you kick with your entire leg, rather than just from the knee down.

从髋关节发力有助于你的踢腿，而不是仅仅从膝下。

Keep your legs mostly straight, but loose. Over-bending your knees too much is tiring and inefficient.

把你的腿保持几乎是的直，而不是松散的。过度弯曲你的膝盖太多会让你很累，效率低下。

Point your toes. This is more streamlined, and will help you move through the water faster.

最后发力点在脚踝。这是更为直接的，并帮助您快速游泳。

Start by perfecting your flutter kick on the wall. Hold onto the side of the pool with both hands and put your face in the water. Start kicking, keeping your feet right at the surface of the water. You should kick fast enough to create whitewater. Play around with the size and speed of your kick to see what feels best.

先抓墙完善你的腿。在泳池边用双手把你的脸埋在水中。开始踢，保持你的脚在水的表面。你应该踢得放松点，然后有白色水花。打的大小和腿的速度按照你的感觉走

Try to keep your feet right at the surface of the water; if your foot comes entirely out of the water, your kick are too big. If your feet stay completely submerged, your hips and legs are too low.

尽量保持你的脚在水的表面；如果你的脚完全离开了水，你就是抬得过高。如果你的脚完全淹没，那就是你的臀部和腿太低

Next kick with a kickboard. Hold on to the kickboard with both hands and kick down the pool. You can keep your head up or down in the water. If you keep your head up, you will need to kick a little harder to keep your legs at the surface.

拿浮板打退。双手持板在泳池里上下打退。你可以保持你的头在水上或在水下。如果你保持抬头，你将需要踢得更努力并保持你的腿在水的表面

You can also practice flutter kick in streamline position on your front or back, or on your side. Using short fins will help build endurance in your legs, and teach you to use short, fast kicks. Practicing flutter kick in different ways will help you develop your leg muscles and get used to using the kick as you swim.

你也可以练习流线型打腿的自由泳或仰泳，或在你的身边。使用短鳍将帮助建立耐力，并教你使用短，快的打腿方式。练习不同打腿的方法将帮助你开发你的腿部肌肉和习惯。

Let's review the elements of flutter kick:

我们复习下完整腿：

Straight leg.

直腿。

Kick from the hip.

从髋关节。

Pointed toes.

和脚踝一个点。

Feet at the surface, creating whitewater.

脚在表面，打出水花。

Kicking is one of the main sources of power in freestyle and backstroke, so learning correct technique and building up your leg muscles is important. You'll be surprised at how much easier it is to move through the water with a strong kick.

在自由泳和仰泳踢腿是主要来源之一，所以学习正确的技术和建立你的腿部肌肉是很重要的。你会惊讶自己游得很快的时候，主要是因为你有强大的腿作为支撑！

非常清楚，很有帮助。