自由式游泳训练：钟摆技术

isport

When swimming bent-arm, or traditional, freestyle, it can feel difficult to relax on your recovery. However, relaxing on your recovery is what helps you set up for your pull and makes your stroke smoother. This iSport Lesson explains the pendulum drill, which focuses on relaxing during your freestyle recovery.

游泳时使用屈臂或传统自由式，它可能很难放松您的回手。然而，放松回臂可以帮助你更好的推水并顺畅的游进。isport课将解释钟摆技术，其重点在你的自由泳恢复放松。

To do this drill, start on the wall.
为此，还是从墙体练习开始。

Push off the wall in streamline position.
蹬壁流线形位置。

As you approach the surface of the water, begin your underwater pull.
当你接近水面，开始你的水下划水。
Then recover over the water.
然后在水上做回臂。

Relax your lower arm from your elbow to your fingertips. Then swing your lower arm back and forth -- like a pendulum – twice, keeping your elbow mostly still. Keep your fingertips pointing downward and lead each swing with the back of your hand. As you do this, try to focus on a having smooth stroke.

放松您更低的手臂从肘到指尖。摆动你的下臂来回——就像一个钟摆–两次，保持你的肘部大多仍。保持你的指尖向下，引导每个手臂的摆动。当你这样做，尝试专注于流畅姿势的掌握。

Then continue your stroke as you normally would.

继续你的游程，你通常会掌握。

Then take a stroke with your other arm and repeat.

然后把你另只手臂并重复练习。

Even though your recovery is relaxed, your pull should remain firm and controlled. While this can be difficult to accomplish while you’re performing both a rigid pull and a relaxed recovery at the same time, you’ll get the hang of it with practice.
即使你恢复轻松，你的推水应保持强有力的可控。虽然这可能是难以实现，当你正在进行一个刚性推水和轻松的回臂的同时，你会掌握它。

Let’s review what we just learned about the pendulum drill:

让我们回顾一下我们了解的钟摆技巧：

Push off the wall in a streamline position.

蹬壁保持流线型的位置。

Do an underwater pull and start your recovery.

做一个水下划水并开始回手。

When your elbow reaches its apex, pause your arm.

当你的肘部达到顶点，暂停你的手臂。

Swing your arm in a pendulum motion twice, then continue your recovery as you normally would.

摆动你的手臂在使用钟摆运动2次，然后继续恢复正常的姿势。

After your stroke is completed, repeat the drill with your other arm.

技术完成后，反复练习，你的另一只手臂。

比较通俗

个人认为，首要的是打腿。打腿的关键是从髋部发力，膝关节和踝关节放松，鞭状打水。这样练好了，打腿就不会觉得累。不累就能长游了。其次是头部位置要低下去，始终保持有一半浸在水中。头部低了，腿部自然就飘起来，这样，身体在水中，就平衡了。