摩西 蛙泳

摩西谈蛙泳

当我快速蛙泳时,我总是能展现一个十字姿态:身躯平躺在水中,手臂展开180度。我的下一个动作是内划,身体上部和腿随这个(向前的)趋势而前进。
你跟踪这个中间的方块就能感到腿和臂只是随同于身体向前漂浮,他们只是整个划臂动作的一部分。我游蛙泳的感觉是尽可能整体漂浮在水面上,这显然是我最快的姿势。
我努力实现身体出水,而手在水下用力保持,马上我可以得到较长的流线型姿态。所以每次我想重复上述动作,我都在内踢时实现。你需要持续重复这些动作,可以通过比较开始阶段和结束阶段(来证明你是否持续重复)我想重复的是手脚的角度,我只是移动身体到这些角度。这就好像水中有好多的圆环,我抓住它们,然后把我的身体穿过这些环。我想做得高效,充分利用身体的中间部分, 减少阻力。
必需保持颈背部,背部和膝成直线。一定要保持成直线。因此当我需要呼吸的时候,我会(让身体)露出水面。出水后不是向前看,而是看着手上方呼吸,然后回到我们所说的身体伸展成一条直线的位置。所以并没有抬头低头呼吸的动作,因为,随着每次我抬高头部,这会让我的臀部下沉。臀部下沉,我们就会回到不正确的位置。因此我总是保持我们所期望的身体线状的姿态。
我喜欢重复我的动作:踢腿和向前伸手。这给我一种感觉不要离开水面过高,而是踢腿推动自己从蜷曲的体态伸展到流线型的体态。这就是我游泳时考虑的,而且全程持续这个动作:从开始到比赛结束。
蹬腿部分: 目标是保持一定程度的整体性。我想最小程度地分开膝盖,太张开的膝盖会造成太大阻力,同时最大化抓水的角度。我们通过在水中增加阻力以及大量练习,尝试任何有利于上述目标的姿势,这些踢腿的姿势甚至超越我正常的踢腿强度。
练习包括伸展韧带,带辅助器材的练习,垂直踢腿等等。通过这些练习,我能记住正确的动作,而且把它变成我蛙泳中的第二天性  蹬腿是蛙泳中最重要的一个环节。
这是为什么你可以保持流线型以及身后的能量。蹬腿力量越大,你越能保持这种流线型。蹬腿对我而言是你想把水往后推。许多蛙泳者都有一个错误,他们认为蛙泳是一种(向中间)压/挤水模式。他们把腿向外张开,在身后向中间推水。但是科学地讲,你需要向后推水,你才会得到反方向(向前)的力量。这就是我想到的,以及应用在我的蛙泳中的动作。这可以让我保持流线型。
灵活性和力量的结合是蛙泳蹬腿独特的部分。如果你只有其中一项而没有另外一项,你无法实现成功的蹬腿。我认为两者都是必需的。为了达到这一点,你必须有极佳的脚踝灵活性去实现好的抓水,极佳的膝盖弯曲度去保持动作的幅度。两者的结合会产生最大的膝盖弯曲,最大的抓水,和向后踢水的力量。这会产生向前巨大的推力,进而推动你身体连续地向前,而不是上上下下。
当我蹬腿时,我尽我最大的努力。我的哲学是努力使我的脚踝位于脚掌后方,这会产生最大的脚踝弯曲。但是需要在脚掌外侧施加压力。这会减缓我脚掌外侧的移动,而允许脚后跟移动,从而使得这部分位于脚掌后方。这种方法可以实现良好的抓水。
强调脚踝和流线型。我们可以做一些水下的蛙泳,也许是三次划水一次蹬腿。如果不能保持良好的体形,你不会有波动和节奏。这些也可以通过水下蛙泳练习。保持流线型可以通过海豚泳练习。这种重复帮我成为一名世界级的选手。通常我使用脚蹼,可以把手放在身前或者体侧。当你做这些练习时,你会感到几乎失重的感觉。你只是做一个动作,你的身体会保持这种波动,一个接一个。
另外一种变化是你的手领导身体,但是双手只是不用力地放在前方。不要移动前方的手臂,只是伸展体线保持平衡的体形。我们也需要滑水重复上述练习,所以你可以蛙泳划臂然后保持上述体形很长时间。你会感觉到很长的体形,长距离的划水和很好的滑行。
想象一下水中的姿态,很明显,与海豚式相比,阻力会增大很多。为此,在训练中,我们会把推手与踢腿分开,长时间保持长的流线型姿势。所以我会多做水下蛙泳练习,消除任何身体波动。 我们在推水和踢腿时保持那样的流线。所见到的视觉效果是以最小的阻力在水中前移,而不是强行从水中挤过。 这是另一种姿势,使用夹板后两膝要靠近些,我喜欢完全在水下踢腿,这样,完成踢腿时可以感受移臂。 这种踢腿练习可以有很多种姿势。这里又回到了仰面蛙泳踢腿练习,夹板的作用是让你关注身体姿态,在仰卧时人为施加了浮力,而不是压力。

关于 漂

游泳爱好者,常年混迹于各大游泳网站论坛中,学习了不少游泳知识和技巧,发文或者转文旨在分享游泳学习中的经验与方法,与大家共同进步。单项突破,循序渐进,你也可以游出世界冠军的风采。PS:本站视频可以直接长按下载到本地离线观看。

5 留言

  1. Hi friend
    This post is so helpful for me,i like it very much,thanks!

  2. 支持一下!很不错的文章!

  3. 训练部分:

    Emphasize the ankle and streamline position. Some drills may do with the underwater swimming, maybe three pulls and a kick. If not be done with straight body line, there will be no fluctuation and frequency. That line will stay straight. Lots can be created by underwater swimming breaststroke. One of the things is that we practice to maintain that long-line integrity is pose (?). And this will replicate what I think help me to be a world class swimmer, and maintain that line. Most time we do it with fins, and the pose position where either your hand out your stream position your line on the water or your hand behind you. But the important thing is that the drill is that they are high on the water and really feel your body (?) and you are almost weightless that you could just do one motion and your body can maintain that frequency and one motion forever.
    强调脚踝和流线型。我们可以做一些水下的蛙泳,也许是三次划水一次蹬腿。如果不能保持良好的体形,你不会有波动和节奏。这些也可以通过水下蛙泳练习。保持流线型可以通过海豚泳练习。这种重复帮我成为一名世界级的选手。通常我使用脚蹼,可以把手放在身前或者体侧。当你做这些练习时,你会感到几乎失重的感觉。你只是做一个动作,你的身体会保持这种波动,一个接一个。

    The variation is your hand leads the body, but very effortless and weightless our front. Not move, but just extend the core line and make an experienced and balanced position with arm way out front. We will repeat that with a pose pull. So you will do that and you take a pull breaststroke and maintain that body position for a pretty standard of time. You know you will feel like have that long position and have good long resistance for stroke, and good glide.
    另外一种变化是你的手领导身体,但是双手只是不用力地放在前方。不要移动前方的手臂,只是伸展体线保持平衡的体形。我们也需要滑水重复上述练习,所以你可以蛙泳划臂然后保持上述体形很长时间。你会感觉到很长的体形,长距离的划水和很好的滑行。

    Imagine swimming like this through the water. Obviously the resistance is going to be a lot higher than swimming almost like a dolphin through the water. Some of the drills that we’ll do to accomplish that is we’ll seperate the pull and the kick, and will stay in a streamline long position a lot longer. So I’ll do a lot of breaststroke swimming underwater and eliminate any type of frequency. 想象一下水中的姿态,很明显,与海豚式相比,阻力会增大很多。为此,在一训练中,我们会把推手与踢腿分开,长时间保持长的流线型姿势。所以我会多做水下蛙泳练习,消除任何身体波动。

    We’re trying maintain that line while pulling and kicking. The visual effective work creating is that would be able to move along through the water with minimal drag rather than forcing our way through the water.
    我们在推水和踢腿时保持那样的流线。所见到的视觉效果是以最小的阻力在水中前移,而不是强行从水中挤过。

    This is a kind of variation, the pullbuoy keeping the knees somewhere closer, like to get the kicks completely under water, so you feel the recovery through finishing the kick.
    这是另一种姿势,使用夹板后两膝要靠近些,我喜欢完全在水下踢腿,这样,完成踢腿时可以感受移臂。

    This can be kicked in a variety of positions. This is going back to kicking breaststroke on his back and the pullbuoy acctually makes you concentrate harder on your line position, puts an artificial float instead of presses his back position even more.
    这种踢腿练习可以有很多种姿势。这里又回到了仰面蛙泳踢腿练习,夹板的作用是让你关注身体姿态,在仰卧时人为施加了浮力,而不是压力。

  4. 蹬腿部分:

    The goal is maintaining a small (?) integrity. While I am only minimally allowing my knees to separate, rather than now we position, which is calls more drag, and to have the maximum ankle catch possible. We limit that to hundreds drills, put resistances in the water. Any position that we can get to limit that even push beyond what I normal kick will be. I think translate to water. A lot of done through stretch, through surgical swimming, through drill, through vertical kicking, through all these drills that force that issue, so that I can remember and become the second nature when I swim breaststroke.
    目标是保持一定程度的整体性。我想最小程度地分开膝盖,太张开的膝盖会造成太大阻力,同时最大化抓水的角度。我们通过在水中增加阻力以及大量练习,尝试任何有利于上述目标的姿势,这些踢腿的姿势甚至超越我正常的踢腿强度。练习包括伸展韧带,带辅助器材的练习,垂直踢腿等等。通过这些练习,我能记住正确的动作,而且把它变成我蛙泳中的第二天性

    The kick aspect of breaststroke is the most important aspect. That is why you maintain the long line with a lot power behind you. The stronger you kick, the longer you will get up stand that position. The ankle with kick, to me, is to make sense that you want to force water backward. There is a mistake with many breaststrokers with their kick. They think that breaststroke is a squeeze pattern that you drop you legs out and squeeze the water behind you. But scientifically, it will make sense to me that you will bring your legs up, and push the water back, because all your force will up to the direction. That is the aspect that I think, develop and apply into breaststroke, and allow me to stand that long line position.
    蹬腿是蛙泳中最重要的一个环节。这是为什么你可以保持流线型以及身后的能量。蹬腿力量越大,你越能保持这种流线型。蹬腿对我而言是你想把水往后推。许多蛙泳者都有一个错误,他们认为蛙泳是一种(向中间)压/挤水模式。他们把腿向外张开,在身后向中间推水。但是科学地讲,你需要向后推水,你才会得到反方向(向前)的力量。这就是我想到的,以及应用在我的蛙泳中的动作。这可以让我保持流线型。

    The unique part about the breaststroke kick is the combination of flexibility and the combination of strength. You will not have successful breaststroke kicks if you have one without another. I think both of them are needed. To achieve this, you have to have maximum ankle flexibility for good catch, and good knee flexion to maintain the range of motions. But the combination of two goals has maximum flexion, maximum ankle catch, and force backward direct (?) to the stroke. What that allows is a huge force forward, allow your body to continuously move forward line, rather than up and down.
    灵活性和力量的结合是蛙泳蹬腿独特的部分。如果你只有其中一项而没有另外一项,你无法实现成功的蹬腿。我认为两者都是必需的。为了达到这一点,你必须有极佳的脚踝灵活性去实现好的抓水,极佳的膝盖弯曲度去保持动作的幅度。两者的结合会产生最大的膝盖弯曲,最大的抓水,和向后踢水的力量。这会产生向前巨大的推力,进而推动你身体连续地向前,而不是上上下下。

    When I am kicking, I am kicking my best. My philosophy is that I am trying to force my ankle to back to my feet; what that will allow would be maximum ankle flexion. But put pressure on the outside of my feet. That will slow down the outside of my feet and allow my heels to move, back to the outside of my feet. That will force a kick catch.
    当我蹬腿时,我尽我最大的努力。我的哲学是努力使我的脚踝位于脚掌后方,这会产生最大的脚踝弯曲。但是需要在脚掌外侧施加压力。这会减缓我脚掌外侧的移动,而允许脚后跟移动,从而使得这部分位于脚掌后方。这种方法可以实现良好的抓水。

  5. 整体部分:

    When I swim fast breast stroke, I try to picture that I can almost dig into a cross position with body flat on the water and my arms are a 180 degree. And my next instance is when I go to insweep that my upper body and legs follow the pass over that point.
    当我快速蛙泳时,我总是能展现一个十字姿态:身躯平躺在水中,手臂展开180度。我的下一个动作是内划,身体上部和腿随这个(向前的)趋势而前进。

    (More you’ll see obviously in the core and you’re going to follow the core ?)to feel that your legs and arms are just along for the ride. And they’re just part of the stroke. The sense that I’m going through when I’m swimming breaststroke is that I want to be as long and have the least non-drag possible and I want to be entire on the surface as possible as this is obviously my fastest position in the stroke.
    你跟踪这个中间的方块就能感到腿和臂只是随同于身体向前漂浮,他们只是整个划臂动作的一部分。我游蛙泳的感觉是尽可能整体漂浮在水面上,这显然是我最快的姿势。

    That image I am trying to get is that I want my body to come out over the water with my hand below it and have a strong hold, and immediately get that long line position. So each time that I want to replicate that, I go as kick sides in. You want to continuously replicate this as you look the beginning race comparing to the end race.
    我努力实现身体出水,而手在水下用力保持,马上我可以得到较长的流线型姿态。所以每次我想重复上述动作,我都在内踢时实现。你需要持续重复这些动作,可以通过比较开始阶段和结束阶段(来证明你是否持续重复)

    The vision that I want to reproduce is (angle ring?) of the legs and arms, and I just move my body to these angles. It is almost like that I have rings under the water, and I reach out, grasp and pull my body through continuously, and I want to do that at least drag efficiency, I want to pull out my body through the water using the center part of my body.
    我想重复的是手脚的角度,我只是移动身体到这些角度。这就好像水中有好多的圆环,我抓住它们,然后把我的身体穿过这些环。我想做得高效,充分利用身体的中间部分, 减少阻力。

    Breathing has to be thought about, otherwise it becomes false. You won’t take your breath until you really realize you need it by that time you’ve gone into action. That’s probably too late.The important thing, I think, with breathing, is that you don’t create your breathing pattern with your head. You have an opportunity to breathe every stroke and that can be created by moving your head back and forth to get out of water. You have to maintain the back of the neck, the back and the knee line. You have to maintain that straight line. So when I think of breathing I’m going to coming out over the water. Now I’m going to looking forth. I’m going to be looking over my hands and getting that breath right as I come out of water and then returning back to that long line position that we’re talking about. So there is no head movement bumping up and down to get air, because, again, that’s going to cause my hips to sink behind there for every action and reaction when I lift my head. My hip’s going to sink. We’re getting back to that foul position. So I deal with keeping that line together that we’re always looking for.
    必需保持颈背部, 背部和膝成直线。一定要保持成直线。因此当我需要呼吸的时候,我会(让身体)露出水面。出水后不是向前看,而是看着手上方呼吸,然后回到我们所说的身体伸展成一条直线的位置。所以并没有 抬头低头呼吸的动作,因为,随着每次我抬高头部,这会让我的臀部下沉。臀部下沉,我们就会回到不正确的位置。因此我总是保持我们所期望的身体线状的姿态。

    I like to repeat myself to kick and hand forward. That gives me a sense not leave too high over water I follow, but let my kick to push me overtop that ankle position and return that long line position self. That is what I am really trying to think about when I swim over my hand with my kick, and continue to do that in full range of motion: start to finish the race.
    我喜欢重复我的动作:踢腿和向前伸手。这给我一种感觉不要离开水面过高,而是踢腿推动自己从蜷曲的体态伸展到流线型的体态。这就是我游泳时考虑的,而且全程持续这个动作:从开始到比赛结束。