白帽美女演示的蛙泳窄收腿技术教学

iswim

白帽美女演示的蛙泳窄收腿技术教学 179goswim蛙泳

译

Breaststroke - 3-2-1 STRETCH

Getting the most out of every stroke is essential in breaststroke, whether you're 12 or 52. When you think of "getting the most" out of each stroke, you have to think of a few key things: Where are you reaching; your profile in the water; and how much payback you're getting from each pull and kick.
最大限度地发挥每个动作的功效是蛙泳的基本要点，无论你是12岁还是52岁。当你开始考虑“最大限度”的时候，你必须考虑一些关键因素：你的手脚伸展的程度；你在水里的造型；你从每一个划水蹬腿的动作里得到多少回报？

The legendary breaststroke coach, Joseph Nagy, said in a recent article that what slows down breaststrokers the most is their KICK. And it's not the kick itself, but the RECOVERY part of the kick, that creates all the unwanted resistance. Now, rather than inventing a new breaststroke for your upcoming meets, here's a very simply drill that can help you think, feel, and CONNECT the kick to the arms and timing of the stroke.
传奇蛙泳教练Josehp Nagy在最近的一篇文章里指出影响蛙泳速度的最主要的原因是踢腿。不是踢腿本身的问题，而是蹬腿后的收腿，这个过程产生了所有的阻力。现在，与其为即将到来的比赛创造新花样动作，还不如练练下面的这个简单的小练习，它可以帮助你思考、感觉并联系踢腿动作与手臂的关系、踢腿与踢腿时机的关系。

Why Do It:
怎样做？

Remember: To get the most out of ONE thing... you sometimes have to decrease something else. It's the crazy part of this sport... to get more, sometimes you have to do less. Understanding and feeling this is an important part of swimming.
记住：尽力做某事，意味着有时候你必须减少做别的事情，这是这项体育令人疯狂的部分。想得到的更多，就要做的更少。（注意这里是“做的”，不是“做得”，“的”指数量，“得”指程度）。理解并感受这一点是游泳的一个重要部分。

How to Do It:
怎样做？

1. As stated above, this is a very simple drill. Push off and, while in streamline, take 3 breaststroke kicks under water. As in the standard underwater breaststroke kick drill, keep your eyes down and watch the tiles to make sure they don't come to a stop. In order to keep the tiles whizzing by, you'll need to focus on LIMITING the width of your kick during the recovery. You want to HIDE the legs behind your torso. Small and narrow is more productive than big and wide.
如前所说，这是一个非常简单的训练。蹬壁出发后，当你开始在水中流线型滑行时，在水下做三个蛙泳腿。这是一个标准的水下蛙泳踢腿练习，因此你的眼睛要向下看，看着水底的瓷砖以确定你没有停止滑行。为保持快速向前，你需要注意在收腿阶段腿的宽度：要把小腿隐藏在你的大腿后面。小而窄的收、蹬腿比大而宽的收、蹬腿要更有效率！

2. After you complete the 3rd kick, come up and take a stroke of breaststroke.
完成三个蛙泳腿后，浮出水面做一个完整的蛙泳动作（手脚一起）。

3. Then go back under, and perform 2 breaststroke kicks under water.
再次回到水下，在水下做两个蛙泳腿。

4. Come up for a stroke of breaststroke.
浮出水面做一个完整的蛙泳动作。

5. Then go back under for a single breaststroke kick.
再回到水下做一个蛙泳腿。

6. And now SWIM breaststroke for the rest of the length.
（浮出水面）用完整的蛙泳动作游完剩下的距离。

How to Do It Really Well (the Fine Points):
怎样做好（要点）

Maintaining your rhythm, and forward momentum, on every stroke is CRUCIAL in breaststroke. By focusing initially on hiding the legs on each length, you'll end up being more aware of them for the rest of the length. By being a bit deeper when you start the pull phase of the stroke, you can also learn how the hands connect with the rising body. When you connect the hands to the water, and time the catch with the natural upward movement of the body to air, you'll feel your torso SLIDE up and forward.
保持节奏和向前的动力，这对于蛙泳中的每一个动作都很重要。一开始的每一个动作你会把注意力放在如何把腿藏在身体后，到后来你就要把更多的注意力放在剩下的距离上。划水阶段身体在水中的位置要深一些。你也需要学会手怎样跟上升的身体配合。当你的手很好地跟水配合起来把握好随身体自然向前出水的抱水时机，你就会感觉到你的身体在向上向前滑行。

Hiding, connecting, and initiating a focus that targets resistance (kick recovery), at the beginning of each length is a great way to warm-up and drill for a great breaststroke.
在每一段距离（即每一个蛙泳动作产生的距离）的开始做好隐藏（小腿隐藏在大腿后）、配合（手与水的配合）、一开始注意目标阻力（就是收腿时遇到的阻力），这些对于一个好的蛙泳来说是个热身与练习的重要方法。

794367773 发表于 2012-10-26 15:00
看见了。我就照着学习和练习。谢谢

窄蹬不建议噢

还是比较明显的窄蹬，不过看看soni就知道她还做得不够了

张兮兮 发表于 2012-8-6 22:35
还是比较明显的窄蹬，不过看看soni就知道她还做得不够了

“不过看看soni就知道她还做得不够了”。能够分享一下吗？谢谢{:soso_e181:}

794367773 发表于 2012-10-26 14:25
“不过看看soni就知道她还做得不够了”。能够分享一下吗？谢谢

张兮兮 发表于 2012-10-26 14:29

看不见啊{:soso_e115:}

794367773 发表于 2012-10-26 14:33
看不见啊

世界冠军Rebecca Soni 告诉你蛙泳蹬腿的技巧
https://www.xmswim.com/forum.php? ... 30261&fromuid=1

张兮兮 发表于 2012-10-26 14:37
世界冠军Rebecca Soni 告诉你蛙泳蹬腿的技巧
https://www.xmswim.com/forum.php?mod=viewthread&tid=230261 ...

看见了。我就照着学习和练习。谢谢{:soso_e181:}

阿娇 发表于 2012-10-26 22:18
窄蹬不建议噢

感谢你能对我有建议。请教有什么原因吗？再次谢谢哦{:soso_e100:}{:soso_e181:}