主题：【原创】自学游泳体会 -- NTLS
家园 呼吸配合的还不理想, 百米下来还有点喘 呼吸的位置不理想,每次到了换气的时候都不是那么轻松自然, 总有点费劲,气短, 还得改进.
Blythe Lucero的杰作第16,17招讲了呼吸配合的时机和动作要点:全身转动和压太阳穴.
跟过去比,进步很大: 原来25米拼不过小年轻,现在竟然可以领先他一个半身位,不可能吧. 应按是我有进步而他有退步(今天喝多了?)才能解释.
你比对手先到池边,回过头看,他还在扑腾呢. 等人感觉,只有此时才不着急!
关键词(Tags): #的，家园 重在效率, 不在数量 有很多的细节决定你的效率.
25米池划水的次数超过20下, 说明动作有问题.
停下来找问题, 如果你想提高的话.
大量的练习而没有及时的反思和修正,
只能养成难以修改的坏习惯.
当然年轻人体力好, 有使不完的劲,
有你划20下的工夫, 我40下没划完早到岸了, 让肌肉和肺活量说话.
家园 Blythe Lucero 的杰作 第1-25招 自由泳 Blythe Lucero 的杰作游泳是科学和艺术的结合, 要有感觉和悟性, 体会省力和高效.
要花工夫去练习, 在"多快好省"里,先做到"好省", 着重改进技术 - 身体姿势, 放松向后踢水, 长宽高立体划水, 回程放松对直, 呼吸节奏, 扭腰发力, 协调配合. 而后实现"多快", 游得更远和更快.
追求完美: 只做对了99%就是100%的错误.
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
Sweep your hand slightly outward and down, then inward until it lines up under your shoulder. At this point, stick out elblow as if you were trying to nudge someone. This is the PULL portion of arm stroke.前拉From there, press back quickly on the water with your hand and elbow. Your hand pass your elbow and your hip with your thumb touching your thigh. This is the PUSH portion of arm stroke.后推
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
Step 3 To avoid a heavy arm, float on your side with your breathing side higher in the water. Extend your lower arm fully in front of you. Position higher arm at your side. Begin a gentle flutter kick. Holding your core firm, roll your face, shoulder and hip as a unit back untill your mouth clears the water. Inhale, roll back down. Practice several times, maintaining the position of your extended position of your lower arm throughout your roll and inhale.Step 4 Now try it while stroking. Once you have switched floating sides and switched arm positions, prepare to breathe on the next stroke. As your arms again begin to switch positions, hold your core firm, roll your face, shoulders and hips up IN UNISON towards the stroking arm. By the time the stroking arm reaches the back of stroke, you should be floating on your other side with your mouth clear of the water to inhale.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
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
家园 Blythe Lucero 的杰作 26-50 仰泳 26 Float on Spine 仰面平躺
-achieve an advantageous backstroke floating position
-feel effective core tension and stability
-be comfortable on the back
27 Water line 水线齐耳
-find correct head alignment
-feel the water line around your face
-relax the neck, shoulder and upper back
28 Twelve Kick Switch 一边踢12下
-maintain a straight spine while moving
-begin to feel leverage from the core
-identify the longest backstroke position
29 Boiling Water 往上踢
-learn to kick upward with force
-feel the water with your feet
-develop a centralized kick
30 No Knees Streamline Kick 膝盖不出水
-learn to keep the knees under the water
-using the correct muscles to kick
-develop an efficient backstroke kick
31 Pigeontoed Kicking 脚趾内旋
-feel the most advantageous foot position
-using the most foot surface to kick
-develop a centralized kick
32 Quarter Roll with Cup on Forehead 顶杯转身
-develop a balanced, effective kick
-understand the changing orientation of the kick
-maintain a stable head position while kicking
33 One Arm Pull/Push
-learn the path of the backstroke arms
-feel both pull and push
-roll into and out of each stroke
34 Up and Over
-feel the path of the backstroke arms
-maintain a stable elbow position
-catch deep water
35 Fist Backstroke
-learn to feel the water with forearm
-using a stable high elbow
-appreciate the role of hand
36 Corkscrew
-achieve depth to begin the stroke
-feel the roll that begins the arm stroke
-use a bent arm mid-pull similar to freestyle
37 Clock Arm 11点和1点
-use an aligned entry position
-learn to avoid over-reaching
-feel the natural range of motion of the shoulder
38 Two-step Recovery
-establish the path of the recovery
-feel correct recovery alignment
-avoid an over-reaching entry
39 Locked Elbow
-learn to fully align your recovery arm
-extend the stroke range by locking the recover elbow
-feel opposition balance
40 Dog ears
-feel an outward hand pitch
-maintain a firm arm and a relaxed hand
-avoid a collapsed wrist at entry
41 Rhythmic Breathing Sequence
-experiment with different breathing rhythms
-matching the stroke rate and the breathing rhythm
-become comfortable breathing in backstroke
42 The Breathing Pocket
-use the ebb and flow of the water to time your breathing
-find another benefit of the roll in and out of the stroke
-become comfortable when breathing in the backstroke
43 Three Stroke Switch
-benefit from core leverage
-feel the roll into and out of each stroke
-transfer power from the core to the limbs
44 One Arm Rope Climb
-learn to anchor your reaching arm
-feel the high elbow position of strength
-experience your body moving past your hand
45 Opposition Freeze Frame
-understand the role of opposition in backstroke leverage
-check opposition at various stages in the stroke
-learn to maintain opposition
46 Armpit Lift
-balance the recovery arm with the stroking arm
-use core leverage
-develop a unified stroke
47 Roll Pull Roll Push
-blend the actions of the roll and the arm stroke
-initiate the arm stroke from core
-coordinate backstroke action
48 Pinkie Lead
-use the hip roll to initiate the recovery
-eliminate extraneous actions
-learn to avoid shoulder pain
49 Balance with Cup
-develop a balanced effective backstroke
-develop continuous backstroke motion
-maintain a stable head position while swimming backstroke
50 Opposition Overlap
-recognize the momentary non-opposition position point in the backstroke
-making the most of both arms pressing on the water at once
-feel a continuous stroke
家园 Blythe Lucero 的杰作 51-75 蛙泳 51 Streamline
-eliminate drag
-achieve an advantageous breaststroke glide position
-feel effective core tension and stability
52 Rocking
收腿时大腿并不弯曲
-use a rocking motion
-develop unified core action
-understand the purpose of rocking
53 Duck Feet
-learn to use your feet as paddles
-use ankle rotation to keep hold of the water
-avoid potential drag
54 Breaststroke Kick on your back
-develop a propulsive kick
-avoid folding at the hips
-position your knees inside your feet
手放臀后,收腿时脚能碰手指
55 Verticle Breaststroke Kick
-develop a productive kick
-use foot speed during the power phase
-eliminate drag
56 Heads Up Breaststroke Kick
-use your sense to recognize a productive kick
-observe mementum
-practice an effective kick
57 3D Breaststroke Arms
-get the most out of the arm stroke
-use an accelerating stoke
-maintain a compact stroke
58 Sculling
-learn to use lateral stroke
-hold on to the water
-experience a high elbow scull
59 Half-Stroke
-learn to use compact stroke
-use a quick stroke
-eliminate drag
60 Corners Drill
用整个手臂,不单单是手,扒开到边角.
然后转变成加速的高肘内收
同时产生升力便于呼吸
-accelerate into the insweep
-produce lift without pushing down
-hold onto the water
61 Hand Speed Drill
-observe a compact arm stroke
-use a quick arm stroke
-hold on to the water
62 Breaststroke with Fists 握拳划水
page 179
-learn to feel the water with the forearm
-understand the changing elbow position
-appreciate the role of the hand
蛙泳是水中移臂,阻力很大.
63 Growing Your Recovery 手伸得更长
-achieve the longest recovery
-use your elbows to extend recovery 直肘
-use your chest to extend recovery 压胸
64 Shoot to streamline
-learn to accelerate into the recovery
-recover with the rocking motion of the stroke
-eliminate any pause between insweep and recovery
65 Fold and Shrug
-add speed to the recovery
-increase momentum into the glide
-learn to rest after the recovery
66 Inhale at the high point
-learn the correct timing of the inhale
-breathe with the line of the stroke
-feel lift
67 Eyes on the Water
-maintain a stable head position
-breathe with the line of the stroke
-avoid a nodding breathing style (don't look ahead while breathing)
68 Tennis Ball
-maintain a stable head position
-breathe with the lift of the stroke
-achieve lift by dropping the hips
69 Dolphin
-develop a productive rocking motion
-maintain a firm core
-develop a rhythmic stroke
70 Alternating Dolphin and Breaststroke kick
-use dolphin action in the breaststroke
-transfer power through the rocking action of the stroke
-practice a productive rocking action
71 Stroke up to breathe, kick down to glide 划水时上升换气,蹬水时压胸前钻
page 202
-feel a productive rocking motion
-maintain the forward line of the stroke
-avoid flat stroke
72 No stars先划后蹬
-use the most efficient breaststroke timing
-avoid drag
-use the arm then the legs
73 Stroke, breathe, kick,glide Mantra 划水,吸气,蹬水,溜水-四冲程
page 208
-learn the correct sequence of stroke actions
-avoid canceling out the effect of one stroke action with another
-practice the correct timing of the breaststroke
74 Glide length and speed 滑的更远更快
page 211
-develop a productive glide
-recognize when to start next stroke
-use momentum to rest and benefit the next stroke
75 Thread the needle 钻针眼
-achieve coordinated forward motion
-maximize streamline and momentum
-learn to rest during the glide instead of the recovery
家园 Blythe Lucero 的杰作 76-100 蝶泳 保持高臀是关键
76 Taking a Bow鞠躬尽直
-learn to stablize motion using the abdominals
-isolate upper body motion
-use abdominal muscles to maintain a straight spine 弯腰但腰是直的,压胸带动头一起向下
77 Weight Shifting重心前移
压胸到全身最低点即可,腿不能下沉,2秒一次的节奏
-feel both natural and downhill body positions
-learn to shift weight forward
-develop effective core tension and stability
78 Ribbon Writing看彩带在水里如何飘舞
-understand the fluid nature of the dolphin
-generate high power in the body
-learn to transfer power to the feet
79 Deep to Shallow Dolphin由6尺深水到2尺浅水,振幅减小到一尺以内
-practice full body dolphin
-experience the forward line of the dolphin
-achieve a compact dolphin wave
80 Dolphin Dive池边跃起,身体和腿脚跟着头走
-understand the full body action of the dolphin
-experience the line of the dolphin
-feel the transfer of the power to the feet
81 Vertical Dolphin垂直踢水腰腹发力
-develop a productive dolphin
-practice a continusous kick
-use a fluid full body dolphin
82 Back Dolphin仰面伸手,踢水一尺半,膝不出水,腹肌发力,小腿跟随
-use the abdominal muscles for dolphin
-gather power for lower body movement
-avoid over bending at the knees
手的动作
83 Pitch to Press拇指向下手往外扒,抱水时拇指转向上手往里扒,推水时拇指转向内,其他手指指向池底
肘保持高位
-feel the path of the butterfly arm stroke
-learn to press back and not down
-use correct hand pitch to maintain pressure on the water
84 Sweeping Question Marks画个问号
压胸翘臀往下瞧
-feel the path of the butterfly arm stroke
-sweep wide to narrow 由宽到窄
-sweep deep to shallow 先深后浅
85 One Arm Butterfly单手
踢水压胸翘臀往下瞧
抱水抬腿
-feel the rhythm of the butterfly arm stroke
-practice the path of the arm stroke
-press back on the water
86 Left, Right and Both Arms先左再右后双手
-feel the line of the stroke
-practice accelerating to the back of the stroke
-experience butterfly rhythm
87 The Round off 向外出水,不是向后
-press outward the end of the stroke
-practice a quick finish of the stroke
-learn to release the water in back
88 Pinkies Up 移臂时小指在上,压胸
-maintain a pinkie up position
-feel a relaxed recovery
-create an arch with your arms over the water
89 The Flop 手放松
-use your chest and shoulder to recover
-finish the recovery in a downhill position
-feel a relaxed recovery
90 Reaching to a Y 入水点再肩线外,拇指向前,小指向外
-finish recovery with your fingertips wider than your shoulder
-align from the thumbs
-position the hands to hold more water
91 Breathing timing推水时吸气,头先入水,手后入水
-learn the timing of the butterfly breathing
-achieve the inhale at the high point of the stroke
-feel the face return to the water before hands
92 Flying Dolphin Dives 鱼跃入水
-learn the timing of the butterfly breathing
-breath within the line of the stroke
-feel the wave of the stroke
93 Eyes on the Water手过肩,胸下沉,头入水,手前外伸
-learn to maintain a stable head position
-practice looking down at the water while breathing
-use the natural wave to the stroke to breathe
94 Hammer and Nail额头敲钉
换气要快,完事之后,立即下潜
-learn to breathe from the core
-shift to a downhill position after breathing
-maintain a stable head position
95 Advanced One-Arm 头到臀,臀到脚
保持高臀:
开始抱水时,压胸,高臀
开始推水时,打水,高臀
开始移臂时,压胸,高臀
-maintain a high hip body position
-feel the hips as the centre of the butterfly
-use leverage in the butterfly
96 No kick butterfly
-achieve a dolphin without independant leg action
-use leverage in the butterfly
-power the stroke from the core
97 No pause fly
-establish rhythm from the core
-maintain momentum and leverage
-avoid damaging pauses in the stroke
Grab hold of water the instant your reach the Y.
Anchor your hands in the water.
Vault your body forward over your hands.
蝶泳展示的美不仅是力量,主要是协调.
98 Chest Balance 压胸抬臀
-benefit from the downhill position
-avoid a flat butterfly
-bring momentum into the next stroke
99 Coord Checkpoint 三点同步跃进:快推结束,吸气,第二次向下打水
-coordinate the arms, legs and breathing
-use momentum and leverage
-achieve effortless breathing
100 Quiet Butterfly 无水花的入水
-achieve a clean entry
-direct the stroke forward
-swim butterfly with water, not against it
家园 我是看“贾小军”系列的 我正在学习，分解动作一个个联系着呢。
家园 我也在练习自由泳，哈哈 不过从来没有算过划水次数