Backstroke Mechanics, Part 2 (仰泳机理，第二部分）

小臭贝

This week’s Speedo Tip of the Week is an Part 2 of an excerpt from the September-October 2003 issue of Splash, in which managing editor Jim Rusnak breaks down the mechanics of backstroke, with the help of some of USA Swimming’s top age group coaches – David Finger of Stingrays near Buffalo, N.Y.; Elyce Kastigar of Aberdeen Swim Club in Aberdeen S.D.; and Shari Skabelund of the Seals Aquatic Team in Utah.
本周的Speedo贴士来自于2003年9~10月Splash杂志中节选的第二部分，这期杂志中杂志主编吉姆鲁斯奈克在一些美国年龄组最佳游泳教练---戴维芬格，纽约州布法罗附近的Stingray；Elyce Kastigar，阿伯丁的阿伯丁人游泳俱乐部；还有Shari Skabelund，犹他州西尔水上俱乐部---的帮助下，打破了长期以来流行的仰泳的运动机理。

All three coaches were named the American Swimming Coaches Association Age Group Coach of the Year for their Local Swimming Committees.
这三位教练都是美国游泳教练协认定的当地游泳协会年度年龄组最佳教练。

The Kick
打腿

The backstroke kick is a steady six-beat flutter kick, with the power generating from the hips. The toes should be pointed and the knees bent only slightly on the upbeat.
仰泳打腿应该是一个稳定的6次浅打腿，髋部发力，脚尖应该绷直，膝盖则需要在上打腿时轻微弯曲。

“A lot of swimmers like to pause, but there should be a steady kick throughout the stroke,” Kastigar said.
“很多运动员会出现停顿，但实际上，在整个划水过程中打腿都应该稳定，”Kastigar说。

Watch for out for swimmers with poor body positioning, as they have a tendency to “bicycle” their kicks.
注意观察那些体位不好的运动员，他们的打腿有一种像“划圈子”的感觉。

Stroke Cycle
划水循环

The stroke cycle begins in the backstroke with the hand exiting the water, arm straight in the air, shoulders and hips rotated toward the opposite side of the body. As the arm travels through the air, the shoulders and hips begin rotating towards that side, with the hand entering the water pinky first.
划水循环起始于仰泳手离开水面，然后胳膊垂直在空中、肩部和髋部旋转到位。由于胳膊要在空中运行，那么肩部和髋部需要向这一侧转动，一直到小手指首先入水。

“Swimmers want to avoid crossing over and reaching their arms (over their heads) past the mid-point of the body,” Finger said. “If your head is positioned at 12 o’clock, then you want your hands to enter between 11 and 12 on the right side, and 12 and 1 on the left.
“每个运动员都希望避免胳膊在空中（手臂在身体中点和头顶位置之间）的前交叉，”芬格说：“如果你的头部在12点的位置，那么右手的入水位置应该在11点到12点，而左手则在12点到1点之间。

“Otherwise, you throw your hips way out of line and see some snaking of the hips.”
否则，你的髋部将会偏离中线，同时你的游进方向将会呈现蛇形。

After the swimmer's arm enters the water, the arm should gradually bend until it reaches an angle that maximizes power output – about 90 to 120 degrees. It is important that the hand always faces towards the feet, and that the elbow points towards the bottom of the pool.
当胳膊入水后，手臂应该逐渐弯曲，一直到能够产生最大推进力的角度----90度到120度。有一点非常重要，那就是手心的方向一直要维持着向脚部的方向，肘弯则一直维持着向池底。

Swimmers have a tendency to drop the elbow in backstroke. That is, they let the elbow lead the hand. This should be avoided, as it decreases stroke efficiency.
有些人在有仰泳时有沉肘的倾向，就是他们用肘部来带动手的动作。这个动作应该避免，因为这个动作可能会降低划水效率。

The stroke should be long and smooth, with the hands entering the water at an almost full extension of the arm and finish as the rotation of the body drives the hand through the completion of the stroke.
划水应该尽量的长而且平顺，因此手在入水时需要伸展到最长的位置，划水也应该划到尽头，也就是身体转动胳膊所能达到的最大位置。

“The backstroke is very similar to freestyle,” Kastigar said. “The only difference is that the face is looking to the ceiling.”
“仰泳和自由泳很相似，”Kastigar说：“唯一的区别是仰泳需要脸部朝向屋顶！”