自由泳二次腿(2-kick kick)【自由泳视频】

我个人认为二击法的自由式是最适合用来练技术的游法,因为动作简单,划水与踢腿频率低,有充裕的时间来「感觉」游泳-每一个动作所产生的效果:推力与水阻,身体在水中滑行的流畅与否?划水是否有效率?踢腿是否产生足够推力,…. etc。近年来

颇颇流行的「鱼式」(Total Immersion)游法,基本上是用这种二击法的自由式。

以下是我所列出的二击法的自由式来练技术应注意或应该尝试的事项:

1.身体的转动/摆荡:从大摆荡到小摆开都试试看。

2. 长划水,水入水后向前伸,突肩向前伸到最长(手肘可以微弯),推水也推到底。

3. 踢腿效率,调整踢法与身体的摆荡,让自己感受到脚背大面积踢水。
4.感觉水阻,并调整动作或姿势避免水阻。
5.尝试不同的换气(呼吸)频率,甚至微调换气时间。
6.尝试不同
7. 练习蹬墙出发,最好侧身出发,而且,并且不会抬头角度所造成的影响。

8 . 算每趟划手的次数。以次数的多寡作为不同尝试间的比较基础。要呈低水阻姿势。

9. 练习豚式踢,每次出发与转身都要做dolphin kick。
10.拉长练习距离。

迈克尔 – 菲尔普斯二次腿

[2连踢] 

由于动作较少,动作简单,我希望每个人都可以利用这种“2拍自由泳”来改善所有人种技术(因为我做了!)。PLS支付并执行以下操作。

1.身体旋转
允许您的肩膀旋转/滚动超过您的臀部,但不超过水平90º。在找出最适合你的方式之前,尝试夸大(臀部和肩部)的旋转/卷动

1.1髋:
尝试通过强力踢髋来旋转。一个人几乎不能过度旋转他的臀部。1.2肩膀:
尝试通过高肘弯臂恢复来最大化肩部旋转。强调“肘关节”,同时将你的肘关节推向高潮。请勿将水面旋转/翻滚超过90度。 

*这是为了让你理解身体滚动/旋转的幅度以及这种滚动/旋转的结果。你不需要总是以最大旋转的速度游泳。但在知道了所有可能性之后,你才会知道什么适合你。 

2.长中风
在踢完后,将你的手伸到极限。应该对对手进行中风和踢球。在这一点上,从你的指尖到最大伸展(手臂)的手指(对侧)应该形成你身体能够产生的最长的线。拉动时,也拉下(推)。然后尝试为自己感受正确的中风长度。 

3.高效的扑打踢
你喜欢踢你的脚踢或踢足球在你面前。但是,当“鞭打/踢球”确保在踢球/鞭打方向上产生最大表面时。怎么做?当你踢/甩时,你可以选择思考/做

一个。向内旋转你的膝盖(向内)
b。横向(向外)旋转脚跟
c。指向你的脚趾并向内旋转。

4.拖动检测和调整
由于慢动作和慢速率,你应该能够感觉到你的身体的任何部位是否会引起水中的额外阻力。如果你感到有抵触情绪,你可以努力改善你的动作或姿势,使其更加精简。(例如,如果你感觉到脚趾有额外的阻力,那么尝试将脚趾指向避免它。)

5 . 
呼吸用不同的时间和频繁/模式来实验呼吸,以查看哪种方法最适合您。

5.1时间
长中风,强大的踢,因此游泳2bk长滑翔。因此,你可以呼吸相当长的时间。尝试校准你的呼吸到中风力学。在你的中风的“力量阶段”呼吸。 

5.2频繁或模式
改变呼吸,每2/3/4/5次呼吸。从一边呼吸开始,然后尝试做双边呼吸。 

6.头部位置
虽然我告诉头部应保持中性,但请尝试改变头部位置以查看各头部位置之间的差异。头部的中立位置是在前方1英尺处向右看(面朝下)。然后试着看前方1米,2米,4米(抬起你的下巴)并感觉不同。 

7.数笔画
当你尝试改变你的移动,位置..等等时,请确保每次计算行程以查看差异。中风越少,越好?!这不是必要的。如果你每次都是在同一时间游泳,但用较少的笔划,那当然更好。但是,如果你使用的次数较少,而且你的游泳速度较慢,那么你“滑”得太多了。

8.推送
每次尝试从你身边的墙上推开。确保让你的身体更加流畅。你永远不可能练习推出或简化的位置。 

9.海豚踢
尝试在每次推送(包括转身)后至少进行两次海豚踢球。特别是在游泳2bk时,你应该可以踢更多。并找出合适的时机开始DK。随着你推进/精简所取得的进展,你会感到更不舒服(用你的肺),试着忍受这一点。“推出”和随后的“海豚踢”是游泳期间最快速的阶段。忍受这种不安的感觉是至关重要的。在加入“翻转转弯”之后,就竞争而言,“翻转+下推+ dk”将成为自由泳中要求最高的部分。

10.在距离
上添加尝试添加更多圈数。说,你在100米游泳后休息,然后在休息前游泳150米。完成后,添加一圈或两圈,然后等等。

覆盖这10点,然后你将优雅地游泳自由泳。

[ 2 beat kick ]

Due to less motions, simple move, I expected everyone to make use of this “2-beat kick freestyle” to refine all kinds of techniques (because I did!). PLS pay attn to and carry out the following.

1. body rotation
Allow your shoulders rotate/roll more than your hips but no more than 90º from horizontal. Before you figure out what fits you the best, try to exaggerate the rotation/roll (of both hips and shoulders)

1.1 hips:
Try to make hip rotation by kicking strongly. One can hardly over-rotate his hips. 1.2 shoulders:
Try to maximize shoulder rotation by high-elbow-bent-arm recovery. Emphasis on “elbow lead” while lifting your elbow close its climax. Don’t rotate/roll your shoulder more than 90 degrees from water surface.

* This is meant for you to understand the amplitude of body roll/rotation as well as the consequence of such roll/rotation. You do not need to swim with max rotation always. But you will only know what fits you the best after knowing all the possibility.

2. long stroke
Right after kick, extend your hand (thrust shoulder) to its limit. Stroke and kick should be made contralaterally. At this point, from your pointing-toe to max-extended (arm) finger of hand (of contralateral side) should form the longest line that your body is ever able to produce. While pull, also pull (push) all the way down. Then try to feel the right stroke length for yourself.

3. efficient flutter kicks
Snap your kick like whipping or kicking a football in front of you. However, when “whip/kick” make sure to produce max surface on kick/whip direction. How to do it? When you kick/whip down, you can choose to think/do

a. rotate your knee medially (inward)
b. rotate your heel laterally (outward)
c. point your toe and rotate inward.

4. drag detection & adjustment
Due to slow motion and slow rate you should be able to feel if any areas of your body that causes extra drag in the water. Where you feel resistance, you could work on improving your motion or position to become more streamlined. (ex. If you felt extra drag about your toes, then try to point your toes to avoid it.)

5. breathing
Experiment breathing with different timing and frequent/pattern to see which fits you the best.

5.1 timing
Long stroke, powerful kick, therefore long gliding at swimming 2bk. Consequently, you are allowed to breathe in rather long spell of time. Try to calibrate your breathing into stroke mechanics. Breathe at the “power phase” of your stroke.

5.2 frequent or pattern
Vary your breath, breathing every 2/3/4/5 strokes. Start with breathing on one side, then try to do bilateral breathing.

6. head position
Though I told that the head should remain neutral, please try to vary your head position to see the difference between various head positions. Neutral position of head is about looking at 1 foot ahead to right down your eye (face down). Then try to look at 1m, 2m, 4m ahead (lift your chin) and feel the differences.

7. count strokes
When you try to vary your move, position..etc., make sure count the stroke every time to see the difference. The less strokes, the better?! It’s not necessary so. If you swim every lap about the same time but with less strokes, of course, that is better. But if you used less strokes and you also swam slower, then you “glided” too much.

8. push-off
Try to push off from the wall on your side every time. Make sure to make your body streamlined. You can never practice push-off or streamlined position enough.

9. dolphin kick
Try to do at least 2 dolphin kicks after each push-off (including turn). Specially when swim 2bk, you should be able to kick few more. And find out the right timing to start dk. With the progress you make on push-off/streamline, you will feel more uncomfortable (with your lungs), try to endure that. “Push-off” and subsequent “dolphin kicks” form the most speedy phase during swimming. It’s critical to put up with such uneasy feeling. After adding on “flip turn”, then “flip + push-off + dk” will be the most demanding part in freestyle swimming as far as competition is concerned.

10. add on the distance
Try to add more laps. Said, you are taking rest after swim 100m, then try to swim 150m before break. After you can make it, add one or 2 laps, then so on and so forth.

Cover these 10 points, then you will make progress with swimming freestyle gracefully.

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