主题：【原创】自学游泳体会 -- NTLS

外链出处

身体放平是一切的基础

1.Downhill Float 前压平躺

如何做到: 收颚,收腹,胸部下压,腿和脚不下沉

-shift weight to achieve a downhill floating position

-understand the importance of a correct head position

-feel effective core tension and stability

2.Log Roll 圆木滚

直挺挺的在6,9,12,3点位置滚动,腿和脚不下沉

-maintain horizontal axis while rolling

-access power from your core

-get comfortable floating downhill in a non-flat position

踢水的关键:放松,弯曲,大腿带动

3.Twelve Kick Switch 侧踢12下

头大部分在水里,呼吸时转身到仰面躺位置

-maintain a downhill float while moving

-feel leverage from the core

-identify the longest freestyle position

4.Toe Point 脚尖伸直

内旋成八字,上下踢都应感到水的流动

-understand the importance of a pointed toe kick

-experiment with foot pitch

-develop a centralized kick

5.Floppy Feet 腿脚弯曲似鞭梢或红旗随风而舞

-develop a relaxed kick

-experience fish-like propulsion

-learning to conserve energy

6.Vertical Kicking 直立踢水30秒,手划水,手抱胸,手出水

-understand the importance of foot speed

-engage the correct muscles for flutter kick

-feel the water with your feet

front - quadriceps 四头肌, 大腿前部的

back - hamstring 掴绳肌, 大腿后部的三块肌肉之一，用来屈伸膝关节、旋转腿、伸大腿 gluteus 臀肌

7.Single Leg Kicking 扶板单腿踢水

-develop an effective full leg kick

-feel a continuous kick

-keeping the foot connected to the water

划水的关键:拇指前伸,高肘上墙(头到胸前的一尺水出力最大),加速

8.Pull Push 前拉后推

-feel the path of the arm stroke

-achieve a high elbow position

-use the full length of the stroke

9.Catch Up 双手前伸

-practice long stroke

-feel acceleration in arm stroke

-develop a high elbow underwater arm stroke

10.All Thumbs 拇指前伸

比较符合人的生理结构,伸的更远

沿肩的延伸线向前,不是头和身体中线的延伸线.

-avoid over-reaching to the the center at entry

-practice aligned extension

-initiate arm stroke from a position of strength

11.Sculling 摇橹

拇指向下手往外,拇指向上手向内

A long oar mounted over the stern of a boat and moved from side to side to propel the boat forward.

-develop feel for the water

-learn to hold on to the water

-practice changing hand pitch

12.Fist 握拳划肘

-feel the water with the forearm

-understand the importance of a stable high elbow

-appreciate the role of the hand

空中移动

13.Floppy Hand 放松坠手

-practice a relaxed recovery

-rest the arm during recovery

-maintain a high elbow recovery

14.Shark Fin 移臂象鲨鱼的鱼翅

-practice a relaxed recovery

-practice the release of water

呼吸练习

15.Inhale Arm/Exhale Arm 一手划水时呼,下一手划水时吸

-learn the correct timing of breathing

-use a regular breathing pattern

-maintain a relaxed rhythmic stroke with breathing

16.Weightless Arm 前臂伸直,不要下坠和提前划水

-maintain the full length of the arm stroke while breathing

-learn the correct timing 转身划到后半程加速,利用船头形成的水涡,吸气

-use your core not just your head to breath 一定要全身转过来,不是只转头来换气

17.Temple Press 压低太阳穴

利用船头效应形成的水涡,嘴在水线附近吸气, 此时双眼在水线上下各有一只,看到的是侧面的浮标

-practice the correct head alignment while breathing

-learn to use a LOW PROFILE breathing technique

-experienc the BOW WAVE 船头波 when inhaling

18.Dead Arm 单臂练习

-feel the core involvement in breathing 呼吸时转身

-reach forward while breathing 呼吸时前伸

-experience the correct timing of the breathing

借上腰劲

bursitis 滑囊炎,活动过度、压力和直接创伤、感染、关节炎、痛风。

rotator cuff 肩袖损伤

外链出处

外链出处

19.Three Stroke Switch 划三下,踢六下

-practice the roll into and out of the stroke

-access your core strength

-transfer power from the core to the limbs

20.Pendulum Effect 空中和水下的配合,钟摆扭动

呼吸的时候加大摆动幅度.

-understand relationship btwn recovering and stroking arms

-feel acceleration during switch

-maintain balance

21.Hip Skating 双脚滑冰, 两条轨道

-observe the role of the hips

-learn to use leverage from the core

-master switching from hip to hip

协调练习

22.Heads up 仰头向前

-learn to grab the water and stroke back

-use a continuous stroke

-match the kick to the arm stroke

23.Horizontal Rope Climb 抓绳练习

-use the largest muscles possible

-move past your anchored hand

-feel efficient forward motion

24.Dolphin 双脚打水(蝶泳)

-coordinate the kick and the arm stroke

-set the stroke rhythm to the kick

-use the momentum of the kick to benefit the stroke

25.Bilateral Breathing 两侧轮流呼吸

-coordinate the breathing with body roll

-develop a systemetrical roll and kick