改善自由泳弱侧呼吸的练习短片

灰熊喱嗨

freestyle - Vary Your Breathing
自由泳－变换呼吸                                       

Posted by Barbara Hummel on Feb 29, 2008 11:01AM
Barbara Hummel发表与2008年2月29日上午11点零1分

Here's a set of eight 25s that will help you experiment with your breathing pattern in freestyle.
这里有一套8×25米的练习帮助你实验你的自由泳呼吸模式。

Why Do It:
为何练习：

By learning to breathe on both sides, you will have a more balanced stroke and better alignment. If your right side is just as strong and fluent as your left side, you'll swim in a more direct line down the pool or in open water.
学习双侧呼吸，可以让你的划水更加平衡以及保持更直的身体姿态。如果你两侧的呼吸一样纯熟流畅，那么无论你在公开水域还是泳池中都能以更直的路线游进。

By learning to breathe on both sides, you can keep an eye on ALL your competitors. And if you're racing in open water, you'll be able to site buoys and other landmarks, no matter which direction you're swimming.
学习双侧呼吸，你能关注所有你周围的对手。如果你在公开水域竞赛，你可以定位浮标或其它陆标，并以直线游进。

How to Do It:
如何做：

Start with one length where you breathe ONLY to the right side.
首先只用右侧呼吸游一个长度。

Followed by one length breathing ONLY to the left.
接着只用左侧呼吸游一个长度。

On the third length, breathe every three strokes, with each hand-hit counting as one stroke. This is commonly called bilateral breathing.
第三个长度采用每三划换气，每次手周而复始算一划。这就是通常说的双侧呼吸。

On the fourth length, breathe every 4. Focus on starting your exhale as soon as your head goes in the water. Let out your air in a slow steady stream, and use the exhale to calm yourself into a more relaxed stroke that is balanced and symmetrical.
第四个长度4划换气。注意在你头一入水就开始呼气。呼气平稳缓慢，让自己镇定，使你划水放松并且平衡均匀。

On the fifth length, breathe every 5. Keep your breathing relaxed and steady, and focus on a clean hand entry, full extension, and getting an early catch.
在第五个长度，每五划换气。保持呼吸放松稳定，手干净的入水，完全的伸展，及时抓水。

On the sixth length, breathe twice to the right then twice to the left. This is a great breathing pattern because it gives you plenty of air, but keeps you balanced on both sides.
在第六个长度，先右侧呼吸两次再左侧两次。这是一个大的呼吸模式，可以得到充足的空气，但你要保证两侧平衡。

On number seven, breathe on EVERY stroke. The trick is to have NO HESITATION in your rotation. As soon as you get a breath on one side rotate IMMEDIATELY into your breath on the other side. Try to maintain a steady rhythm, with great extension of the hands on every stroke.
在第七个长度，开始每划换气。它的诀窍是转动不要犹豫。当你在一侧换气后立即转动到另一侧。尽量保持稳定的节奏，每次划水尽量伸展拉长。

On the final 25, take one breath at the start and then THAT'S IT. Focus on staying relaxed and long, with balanced rotation from one side to the other.
在最后一个25米，只在起点吸口气然后保持屏息游进。注意保持放松、拉伸，从一侧到另一侧平衡转动。

Try repeating the set one or more times and you could even add a pull buoy or fins to help you focus on your breathing.
重复整套练习一次或多次，也可以带一个背板或脚蹼以帮助你更加集中注意力到呼吸上。

When you get the hang of each of the breathing patterns, try to incorporate them into your longer swims and sets. You may not RACE with these patterns, but they will help you build a more balanced stroke during your day-to-day practice.
当你掌握每个呼吸模式时，尝试将它运用到长游中并固化它。你可能不在比赛中运用，但它将帮助你在日常练习中建立起更加平衡的划水。

感谢楼主分享 学习了

{:soso_e142:}{:soso_e142:}{:soso_e142:}{:soso_e142:}

赞一个，虽然我双侧会换气，但习惯于一侧。看过后，有收获

很好!{:soso_e142:}

学习了学习了学习了学习了

视频太短。