仰泳技术-Backstroke Swimming Technique

小臭贝

Thoughts on Basic Swimming Technique 基础篇

What is your mental picture of a backstroke swimmer? This is one result from a mental exercise to quickly describe different elements of backstroke swimming.

• Head - In-line with spine
• Eyes - Looking straight up in longer events and slightly back towards the feet in shorter events
• Shoulders and chest - Rotate around central axis of spine in same plane as hips. High shoulder is on recovery arm side, low shoulder on pulling arm side
• Arms - Arms are always 180-degrees from each other. Arm speed is controlled by kick speed. Recovery arm is straight from wrist to shoulder and points straight up
• Forearm and hand pull - Propulsive surface, line from fingertips through wrist and elbow starts pointing towards the bottom and side of the pool, rotates more towards the side and surface of the pool, then finishes releasing the water towards the feet and under the hips; reach towards the bottom, then arm-wrestle, then throw something into your pocket.
• Forearm and hand recovery - Straight arm from shoulder through wrist
• Forearm and hand entry - Pinky first, directly above and just outside the shoulder with arm fully extended, with body rotation allowing entry hand to reach deep into the catch
• Trunk - Must maintain the connection between the shoulders and the hips
• Hips - Rotate around central axis of spine in same plane as shoulders. Attempt to initiate body rotation from the hips
• Legs - Kick is steady 6-beat, with faster tempo resulting in faster hands
• Feet - Faster feet = faster pull = faster swim. Boiling water at the toes is not only OK but encouraged to facilitate better follow-through on the kick
• Breathing - One breath per cycle; inhale on one pull, exhale on the next pull
• Swim On!
  

什么才是你心中的仰泳运动员图像？这是一个由心理（想像）练习到快速描绘仰泳的不同要素的结果

头部----跟脊柱在一条线上
眼睛--长距离中直视正上方，而短距离时稍微朝后看自己的脚。
肩和胸部---围绕以与臀部在同一个平面的脊柱为轴转动，高肩为移臂侧，低肩侧为拉水臂。
手臂--两臂之间总是保持180度，手臂速度受控于打腿速度。回复臂为由手腕到肩的直臂移臂并经过正上方入水。
前臂和手部拉水--推进水面、由指尖处开始经手腕成线，而肘部开始指向池底和一侧，并更多地转向侧面和泳池表面，接着完成把水向脚的方向和在臀下释放，直达身体末端; 然后手臂成一角度犹如把东西扔向你的（裤）口袋。（此处翻译可能不完全符合）
前臂和手的回臂（移臂）--由肩至腕（保持）直臂
前臂和手入水--小指领先，直接地由上方且仅沿肩的外侧让手臂完全伸直，伴随身体转动至允许入水手到达抓水的深度。
躯干--必须保持肩与臀为一体。
臀部--围绕以与肩在同一平面的脊柱为中心轴转动，尝试由臀部开始的身体转动。
双腿--打腿为平稳的6次腿，更快的打腿节奏产生更快的手部动作频率。
脚--更快的脚＝更快的划水＝更快的游泳，由脚趾处冒出来如沸腾的水不仅仅是OK而已，而是鼓励你更好地落实你的打腿。
呼吸--一个划水周期呼吸一次；当一次划水时吸气，等下一次划水时呼气（同侧臂）。
游起来吧！