建立一个快速，强大的小幅度自由泳打腿 [多种有效的练习方式]

Here are a couple ways to help develop a quick, narrow, and strong flutter kick for freestyle.

Here are a couple ways to help develop a quick, narrow, and strong flutter kick for freestyle.

这里有几个方法来帮助建立一个快速，小幅度，和强大的自由泳打腿。

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Why Do It:

为什么做它：

There is a fine balance between kicking with a straight leg, and developing power that moves you forward.  Great athletes like Robert Margalis show bend in their legs during their kick, but not so much that they're creating resistance.  You can see all of Robert's strokes at www.goswimtv.com.

有一个良好的平衡之间踢一个直腿，和发展的力量推动你前进。伟大的运动员一样，罗伯特表明弯曲的腿在踢，但没有这么多，他们正在创造水阻。

How to Do It:

如何做它：

1.  Start by positioning yourself very close to the wall, facing the wall.

1。开始你自己的位置非常接近墙，面对墙壁。

2.  Initiate a vertical flutter kick, making sure you don't KNEE the wall ('cause that would hurt).  You can use fins, or hold on to the wall if you're still learning the kick.  We're using the FINIS PDF fins.

2。启动一个垂直腿，确保你没有膝盖顶到墙（因为这会伤害）。你可以用鳍，或坚持墙的练习如果你还在学习踢。我们使用的是的鳍。

3.  Keep the kick small and quick, with enough power to hold your head and hands out of the water.

3。保持踢小和快速，以足够的力量握住你的手和头出水面。

4.  Now move away from the wall, still in a vertical position.  Initiate the same type of kick and slowly lean forward into a swimming-like body position.

4。现在从墙上离开，仍然在一个垂直的位置。开展同类型和缓慢前倾进入一个swimming-like体位。

How to Do It Really Well (the Fine Points):

如何做得很好（要点）：

Let's say you're already a good swimmer, and you want to get some work out of this.  Before you put on your fins, grab a pair of DragSox, then put on your fins and repeat the exercise.  The key is still narrow, small, and quick on the kick... but now you're going to have to work.

让我们说你已经是一个很好的游泳者，你想得到一些解决这。之前，你把你的鳍，抓住一对dragsox，然后把你的鳍和重复练习。关键还是窄，小，和快速踢…但现在你必须去练习了。

{:soso_e179:}

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武汉拈花一笑 发表于 2012-12-27 18:31
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