通过加强脚踝柔韧性提高自由泳打腿

口林代

Ankle stretches to improve your freestyle kick

脚踝延伸来改善你的自由泳

Many triathletes (especially those with running backgrounds) tend to have inflexible ankles which leads to a poor foot position in the pool. A poor foot position will lower body position and increase drag = slower swimming. On top of this, tight ankles will cause a poor kick technique (no propulsion) and can lead to cramping in the calf muscles. Below are 6 ankle stretches to improve your freestyle kick (ankle mobility).

许多铁人三项运动员(特别是那些运行背景)往往有僵化的脚踝导致可怜的脚池中的位置。一个可怜的脚位置会降低身体的位置,增加拖慢=游泳。除此之外,紧脚踝将导致一个贫穷踢技术(没有推进),可以导致小腿肌肉痉挛。下面的六脚踝延伸来改善你的自由泳踢(脚踝流动)。

Please be mindful and understand your current flexibility level. DO NOT try an advanced stretch if your ankle mobility is poor. Stretches should be held for 30 seconds and completed 2-3 times weekly post workout.

请注意和理解你目前的灵活性。不要一个先进的拉伸如果你的脚踝流动性很差。延伸应该举行30秒,完成每周2 - 3次的锻炼。

1. Standing Ankle Mobility – All Flexibility Levels

2. Seated Ankle Mobility – Moderate Flexibility Level

3. Seated Ankle Mobility Palms Flat on ground- High Flexibility Level

4. Seated Ankle Mobility with streamline position – Excellent Flexibility Level (knees lift off the ground)

5. Standing Ankle Inversion – All Flexibility levels

6. Calf Stretch – All flexibility levels (against a wall)

讲得很好，平时可以多练练脚，打腿会事半功倍，打得好时会感觉脚始终带着水，速度自然就快。

心得总结：自由泳躯干的整体灵活性比肩关节重要得多。

只要身体好点，多游游，都能达到自由泳好的水平，多在悠游网学习没有错。

没练过自由泳腿，是始终不会有中轴意识的。大家要重视腿的练习，再来看大家讨论，会比较容易理解

感谢分享，写的蛮详细的

先把基础打好。  扶板打腿是基础中的基础 把这个动作练熟 以后会很轻松，一起努力

理论是基础，只在自己在实践中多体会，多练习才能有提高

如果自由泳打腿没有任何基础，先解决最基本的，什么都不要想。

身体平直，游进直线是任何练习中都必须注意的。