单臂自由泳正确的练习方式 适合自由泳中阶游泳爱好者

单臂自由泳正确的练习方式 适合自由泳中阶游泳爱好者

One of the most useful – and therefore most common – freestyle drills is one-arm freestyle. Because this drill can be applied to so many different aspects of the stroke, it is great for swimmers of all levels. This iSport Lesson explains how to do one-arm freestyle and highlights aspects of the stroke you can focus on while using it.

单臂自由泳是最常见最有用的技术之一。因为可应用到许多不同方面的技术，对于游泳爱好者任何水平都非常有用。isport课解释了如何做单臂自由泳和技术方面的集锦。

One-arm freestyle allows you to isolate one arm of the stroke, giving you the ability to focus entirely on that arm. You can think about the catch and whether or not you are slipping water, the pull, the recovery and if you’re getting a high elbow low hand, and the entry without any other distractions. For this reason, many swimmers practice one-arm freestyle. Everyone has something to work on, so by taking one arm out of the equation, you can really concentration on what you need to perfect.

单臂自可以理解为一只手的泳姿，让您能够完全集中在一只手臂。你可以想想，包括抓水，划水和出水，你可以完全注意自己的高肘入水。因为这个原因，许多运动员实践单臂自由泳。每个人都在练习，这样的一只手臂的方式，你真的能集中在你需要完美的技术上。

To do one-arm freestyle:
做单臂自由泳：
Push off the wall in a streamline.蹬壁流线。

Pull one arm to your side and leave it there. When doing this drill for the first time, pull your less dominant arm to your side first. If you aren’t comfortable leaving your arm at your side, you can leave it extended forward, instead.

推水到你身边的一侧。在这样做技术的时候，先用你的习惯的胳膊先做。如果你做的那支手臂不舒服，你可以先做前伸动作就可以。

Then pull under the water with your other arm that is not at your side . Push the water past your hip, recover over the water, and then slice your hand back in as you extend your arm in front of you. Don’t forget to rotate.

用另一支手推水。水推过你的臀部并移臂，然后前伸手臂。不要忘记滚动。

Repeat this drill for the entire lap. After you feel you’ve gotten the hang of the drill with your dominant arm, try switching to your other arm.

完整的一圈都重复这项技术。在你认为你已经掌握惯用手的技术，试试你的另一只手臂。

It’s important to keep this drill slow and smooth. You don’t want to race through it because this can make your technique sloppy. Instead, concentrate entirely on your stroke. Be aware of what your active arm is doing. Think about relaxing your neck and keeping your head still while you’re looking down, rotating your body, and keeping your kicks small and quick.

最重要的是保持这个技术缓慢平稳。你不要拿这项技术用来比赛，因为会让你的技术变得很马虎。相反，完全集中在你的游程中。注意你要积极做手臂的动作。放松你的颈部和保持你的头往下看，旋转你的身体，并保持你小和快速的踢腿。

Here's a review of one-arm freestyle:

复习：

Push off the wall in a streamline.

蹬壁流线。

Pull your less dominant arm to your side.

贯用手可以少想推水。

Take strokes with your dominant arm, thinking about maintaining a slow, controlled, smooth stroke.

然后用贯用手尽量做慢速，可控制和平衡的技术。

After you get the hang of it, try the drill with your other arm.

掌握后，试一下另一只手。

自由泳节奏的加快应从髋部的转动做起-----一定要抓住这个中心，就像汽车的发动机一样能确定汽车的速度即快慢节奏！！----决定了你打腿的节奏！
解决了最近困挠我的一个难题。

学游泳最好的地方