纠正这3种错误动作让你游泳速度更快

你有没有看过自由泳的电影?现在视频分析风靡一时,而且有充分的理由:当你减慢中风时,可以将其分成几个部分,找出需要调整的地方。这有助于确定哪些单项演习将有助于提高整体效率。

提高游泳效率的第一步是减少阻力。你可能会创造比你想象的更多的游泳拖动。游泳运动员干涉他们在水中的前进运动有很多方法。这里有三种最常见的自由式错误,以及帮助您学习如何更快游泳的练习。

手臂交叉
许多游泳运动员最终在中线横过双臂,降低了他们的捕捉效果(游泳者“抓住”水并将其拉回的中风部分),并使他们的肩膀更容易受伤。

在旱地上试试这个:把你的右臂举到空中。你的手应该直接射到你的肩膀上方的空气中 – 不要漂浮在你的头上或者偏向一边。这是你在中风时应遵循的路线。

修复它演习:将多组演习融入每次锻炼中,您只需将注意力集中在手臂上。一些运动员到达池边,但有时会导致过度补偿。

更好的是,如果你有自己的车道,直接在黑线上游泳。在每个冲程中保持每条臂在黑线的相应侧。在这次演习中,抬起头部比平时更高,以监视手臂的动作。在你的呼吸冲程中要特别注意,因为这是你最容易交叉的时候。

推动反对水
在中风的前端,你的手指指向或向下?为了在中风前端达到全面延伸,游泳运动员通常将手伸向手掌向前的位置。这创造了一面墙,它推动水而不是切透水。

修复它钻:放松你的手腕。让手指在整个中风中轻轻hang拉。注意你的手指和手掌,确保它们不向上。

激进的踢
你是否试图通过更强的踢球来补偿臀部下沉或上半身不良?你踢得越硬,越容易漂浮,越快越好,对吧?错误。当你为弥补可怜形式而进行的补偿时,你会浪费能量抬高你的下半身,而不是推动自己前进。

另外,如果你有一个非常积极的踢,你可能会创造更多的游泳拖动比推进。总沉浸式游泳教练Jan Javier比较它在走路时摆动双臂。你的手臂自然而然地摆动着你的腿,这有助于保持稳定和动力。在水中,你想要捕捉到自然的反向流动。

修复它:练习:在每次训练中加入几圈使用鱼鳍。游泳脚蹼会夸大踢脚,并迫使您减慢脚步,并使每次踢脚有目的。它们还可以帮助你更好地感受你的腿部和脚部应该如何穿过水面。

一定要通过你的脚趾从臀部一直踢,并且踢起来也一样。

Have you ever watched yourself swim freestyle on film? Video analysis is all the rage these days, and for good reason: When you slow down your stroke, you can break it into several segments and figure out where you need to make adjustments. This helps determine which individual drills will help improve your overall efficiency.

The first step toward more efficient swimming is to reduce drag. You might be creating more swim drag than you think. There are a number of ways swimmers interfere with their own forward movement in the water. Here are three of the most common freestyle mistakes, and drills to help you learn how to swim faster.

Arm Crossover
A lot of swimmers end up crossing their arms over the center line, decreasing the effectiveness of their catch (the part of the stroke where the swimmer “catches” the water and pulls it back) and making their shoulders more susceptible to injury.

Try this on dry land: Raise your right arm into the air. Your hand should shoot straight up into the air directly above your shoulder — not float over your head or off to the side. This is the line you should follow in your stroke.

Fix it Drill: Incorporate several sets of drills into each workout where you focus solely on your arms. Some athletes reach for the corners of the pool, although that sometimes results in overcompensation.

Better yet, if you have a lane to yourself, swim directly over the black line. Keep each arm on its respective side of the black line throughout each stroke. Lift your head higher than usual during this drill to monitor your arm movements. Pay particularly close attention during your breathing strokes as this is when you’re most susceptible to crossing over.

Pushing Against the Water
At the front end of your stroke, are your fingers pointed up or down? In an effort to reach full extension on the front end of the stroke, swimmers often flex their hands to the point where their palms are facing forward. This creates a wall that, pushes against, rather than slices through, the water.

Fix it Drill: Relax your wrists. Let the fingers hang limply throughout the entire stroke. Watch your fingers and palms to make sure they don’t point upward.

Aggressive Kick
Do you try to compensate for sinking hips or poor upper body form with a stronger kick? The harder you kick, the easier it will be to stay afloat and the faster you’ll go, right? Wrong. When you kick to compensate for poor form, you waste energy lifting your lower half up, rather than propelling yourself forward.

Also, if you have a really aggressive kick, you might be creating more swim drag than propulsion. Total Immersion swim coach Jan Javier compares it to swinging your arms when walking. Your arms naturally swing opposite from your legs, which helps maintain stability and momentum. In the water, you want to capture that natural, opposing flow.

Fix it Drill: Incorporate a few laps using swim fins into each workout. Swim fins exaggerate the kick and force you to slow it down and make each kick purposeful. They also help you get a better feel for how your legs and feet should move through the water.

Be sure to kick from the hips all the way through your toes, and kick up as well as down.

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