如何游自由泳 屈臂划水和高肘移臂的教程 直臂划臂会给你的肩膀造成负担

isport

How to Swim Bent arm freestyle

如何游自由泳 屈臂划水和高肘移臂的教程

When swimmers first learn how to swim freestyle, they’re often taught to swim with straight arms because it’s more simplistic. Swimming with a bent-arm recovery can take a lot of concentration because you’re multi-tasking, but once you get the hang of it, it’s important to learn bent-arm freestyle – especially when swimming for long durations. This iSport lesson will show you how to swim bent-arm freestyle.

当游泳者先学习如何游自由泳时，他们常常被指导做直臂划水，因为它更简单。因为你多样的学习所以游泳是弯曲手臂可以让他们的链接起来，一旦你掌握窍门，特别长的持续自由泳屈臂将让你感觉很特别。这课会教你如何游自由泳 屈臂划水和高肘移臂。

你愿意拍就拍,波波夫也是拍的，只不过拍法不同。

移臂，是一只手2次划水之间的过渡，讲究惯性圆滑，也是另一只手划水动作的副产品，讲究无意识。 好的移臂是没有存在感的移臂。和手臂形状无关。

Swimming with straight arms can be quite strenuous on your shoulders because as you pull through the water, a lot of pressure is applied to your arm. It is also more difficult to properly rotate your body while swimming with straight arms. Over time, this can lead to common swimming injuries, including tendonitis, rotator cuff issues, and impingements in your shoulders. To ease the stress on your shoulders, swim with a bent-arm recovery.

因为你要划水，直臂划臂会给你的肩膀造成负担。在你游泳的时候直臂也会让你更难做到滚动。随着时间的推移，这会导致损伤，包括肩袖肌腱炎，你的肩膀会有问题。为了缓解压力压在你的肩上，必须开始学习屈臂划水和高肘移臂。

When swimming with bent arms, it is important to rotate your body. Push off the wall and begin side-kicking. Place one arm in front of you, and one arm at your side. Roll to your side so the armpit of your extended arm is facing the floor. With the arm that is resting on your side, slowly begin to recover. Point your fingertips down toward the bottom of the pool. Lead with the back of your hand, and point your elbow up toward the sky. Make sure you don’t swing your arm out wide as you do so. Instead, tuck your arm in close to your body. Your hand should be moving in a straight line.

游泳是屈臂，重要的是你的身体。蹬壁并开始侧打腿。将一个手臂放在面前，一只手在你身边。滚动侧身在肩膀的延长线上并看池底。手臂放在你身边，开始慢慢还原。指尖朝游泳池的底部。转动你的手臂，并将你的胳膊肘往天空指。确保你不要摆动手臂太多超出你可以承受的范围。相反，把你的手臂靠近你的身体。你的手应该是直线运动。

As you place your recovering arm into the water, stretch your hand in front of you. Pull with your other arm as you rotate onto your other side. When you pull, pretend there is a barrel in the water that is floating on it’s side. Wrap your arm around that barrel, and push it behind you. This is called “hugging the barrel.” This position should cause your arm to bend on your pull, and grip the water with your forearm.
当你把你的手臂入水，把你的手放在身体的面前。推另一直手并滚动到另一侧。当你推水的时候，要感觉有个桶在水面浮着。用你的手臂将它推到你的身后。这就是所谓的“桶式推水。”用你的前手臂用力抓水并推动它。

After you push the water past your hip, you should once again be on your side.

当你推过臀部后，你应该反复练习下同侧推水。

If you’re having trouble getting the hang of bent-arm freestyle, practice drills that emphasize your recovery and pull: The 6-count switch, catch-up freestyle, fingertip drag, and zipper drill can all help highlight proper arm position in bent-arm freestyle. If you need to work on your pull, put on some paddles. This will help you get a good feel for the water and will assist you in feeling - and correcting - your mistakes.

如果你屈臂入门遇到麻烦，反复练习技术将强化推水和抓水：如六次推，早抓水，指尖拖水，和拉链手都可以帮助强化。如果需要你也可以用手掌来强化，这可以帮你找到推水的感觉并帮你纠正错误。

Swimming bent-arm freestyle can be a lot to think about. But in the long-run, it will help you avoid shoulder injury and strengthen your pull. Just remember to rotate as you use this technique!

自由式游泳屈臂划水和高肘移臂需要很多思考。但从长远来看，这将帮助你避免肩伤和加强你的推水技术。一定记得使用自由泳滚动这种技术！

Here's a review of how to swim bent-arm freestyle:

一起复习下吧：

Roll your body.

滚动你的身体。

On your recovery, keep your hand low over the surface of the water. Maintain a high elbow, low hand. Leading with the back of your hand, your hand should be close to your body and moving in a straight line.

当你回手时记得手入水稍微比水低一点。保持高肘，低位入水。引导后手靠近身体并直线前进。

As you place your hand in the water, begin the pull with your other hand as you roll to your other side.

当你把你的手放在水里，开始用另一只手推水并滚动到你的另一边。

As you pull, pretend you are hugging a barrel with your arm. Keep a stiff forearm and push the water past your hip.

当你推水，假装你是用你的手臂抱着一桶。保持高肘的前臂并推水过去你的髋关节。

Once you’re fully rotated to your side, begin your recovery and repeat.

一旦你完全旋转到你的另一侧，开始回身并重复练习。

To practice bent-arm freestyle, practice drills that focus on the pull and recovery – or put on some paddles.

实践自由泳屈臂划水和高肘移臂，可以用划手掌并专注在推水和移臂。

{:soso_e179:}