菲尔普斯蝶泳-体能控制部分-体能训练(40)

(注:视屏下是中英文对照)


腿部驱动力对蝶泳非常重要。Michael利用很多不同的腿部训练来增加力量与耐力。负重垂直踢腿增加了力量与速度。仰卧海豚腿强化了躯干肌肉与向上打腿动作。扶板打腿建立了腿部的耐力与节凑。陆地练习增加了力量与协调性，防止受伤。陆地项目增强了躯干大肌肉群的力量，它们是泳池中的源动力。大肌肉群包括胸肌、背肌、腿肌。健身实心球、腹部锻炼、引体向上、仰卧起坐、跳跃等其它腿部锻炼是训练计划的基础。
(Leg drive is crucial to butterfly swimming. And Michael uses many different kicking drills to build both power and endurance. Verticle kicking with weight develops both speed and power. Reverse body dolphins strenthen the core body muscles and emphasize the upsweep of kick. Board kicking builds endurance and rhythm into the leg action. Dry land training help to build basic strength and fitness and help prevent injuries. Our dry land program that is designed to improve core body strength while challenging the large muscle groups, which are prime movers in the pool. The large muscle groups are the chest, back and legs. Medicine ball, abdominal work, pull-ups, push-ups, jumping and other leg excercises are the foundation of our excercise program. )
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