4种练习让你游泳更完美

游泳需要大量的技巧和训练才能让你的身体达到所需要的状态。一种做法是练习游泳训练。有无数的游泳训练可以解决游泳运动员中风时的常见问题。瞄准你的中风的弱点,然后找到适合你的游泳演习。

发挥追赶
伸展你的身体和手臂有助于创造一个流畅的中风,并获得每次中风的最大距离。虽然你可以下意识地缩短你的手臂动作以加快动作速度,但是在为这个动作执行自由式动作时,延长身体非常重要。追赶练习将帮助你意识到你在中风时应如何延长手臂。

开始你的标准自由式踢和拉,然后保持你的左臂向前伸直不动,直到你用右臂拉动并将其放回到伸展位置。然后用你的左臂拉动,并在你沿着泳道游泳时交替移动另一边。正如名字所暗示的那样,这次练习的正确感觉就好像你的右臂在你进行下一次击球之前赶上了你的左手,反之亦然。

拖动你的指尖
当你从每一个中风中恢复时,指尖拖动钻头将重点放在你的手臂位置上。从每次拉动中恢复时,将指尖拖过水面,迫使您控制手臂的移动。它还可以防止您在每次中风后浪费精力或随意移动您的手臂。

要做这个练习,开始像往常一样游泳自由泳,然后在你拉下水并开始把手臂拉起来时,当你将手放回到起始位置时,将手指沿着水的顶部拖动。一定要让你的肘部更平行于水面。此练习有助于在恢复过程中提高您对手臂位置的认识。

拉浮标,踢脚板和其他必需品
拉和踢是最简单的练习,但它们是任何游泳训练方案的重要组成部分。大多数基督教青年会将有踢脚板和拉浮标供您使用,但您也可以以相当便宜的价格购买它们。

对于踢球练习,请尝试扑击,海豚踢,蛙踢或背部踢。在你的背上,把一块踢脚板放在你的肚子上,然后扑上去。你也可以尝试像这样的蝴蝶踢。踢背部练习是有益的,因为它们有助于使用腿部肌肉的另一侧,这通常不是针对性的。

使用拉浮标可能有点难以启动,但对开发强大的行程和核心非常有用。只需将拉杆浮标放置在膝盖以上任意位置的两腿之间,以使其感觉舒适。关键是要把你的腿挤在一起,把拉浮标固定到位,但不要浪费太多的能量。

传统的自由式是使用踢球浮标时的良好中风,或者尝试将其与其他一些游泳演习混合使用以应对更多挑战。另外尝试在你的背上拉蝴蝶和钻。蛙泳可能会带有浮标,但您可以尝试一下,如果你喜欢的话。

呼吸训练提高肺活量
呼吸训练非常简单,你甚至可以即兴创作自己的。建立耐力和肺容量的一项伟大练习是3-5-7-9练习。在进行自由泳时使用此练习并计算您的笔画。

先抽三下,然后抽一口气,然后抽一口气,然后抽七口气,最后九口,然后再回到三口。您可以根据自己的能力调整数字,并尝试为无笔画的笔画设置记录。

游泳训练可以是一个很大的部分或锻炼或只是一个热身。将它们混合到你的下一次游泳训练中,以帮助提高技术和耐力。

Swimming requires a lot of technique and training for your body to perform the way it needs to. One way to do this is to practice swimming drills. There is an endless supply of swimming drills that work on the common issues swimmers have with their stroke. Target the weakness in your stroke and then find the swimming drill that works for you.

Play Catch Up
Extending your body and your arms helps create a fluid stroke and get the maximum distance out of each stroke. While you can subconsciously shorten your arm strokes in an effort to move faster, it is important to lengthen your body while performing freestyle for this stroke to be fluid. The catch up drill will help you become aware of how you should be extending your arms during your stroke.

Begin with your standard freestyle kick and pull, then keep your left arm extended forward not moving until you pull with your right arm and return it to the extended position. Then pull with your left arm and repeat the move on the other side alternating as you swim down the lane. As the name implies, this drill done properly feels as though your right arm is catching up to your left before you can perform the next stroke and vice versa.
Drag Your Fingertips
The fingertip drag drill focuses on your arm position as you are recovering from each stroke. Dragging your fingertips across the top of the water as you recover from each pull forces you to control your arm movement. It also prevents you from wasting energy or moving your arms haphazardly after each stroke.

To do this drill, begin by swimming freestyle as usual, then after you pull under the water and begin to bring your arm back up, drag your fingers over along the top of the water as you return your hand to the start of the stroke position. Be sure to keep your elbows more parallel to the water. This drill helps bring awareness to your arm position during recovery.
Pull Buoys, Kickboards and Other Necessities
Pull and kick are the simplest of drills but they are an important part of any swim training regimen. Most YMCAs will have kickboard and pull buoys for you to use, but you can also buy them for pretty cheap.

For kick drills, try flutter kick, dolphin kick, frog kick or kicking on your back. While on your back, hold a kickboard just over your stomach and flutter kick. You can also try a butterfly kick like this. Kick drills on your back are beneficial because they help to use the opposite side of your leg muscles, which is not normally targeted.

Working with pull buoys can be a little awkward to start, but is great for developing a strong stroke and core. Simply place the pull buoy between your legs anywhere above your knees so that it feels comfortable. The key is to squeeze your legs together just enough to hold the pull buoy in place, but not waste energy squeezing too hard.

Traditional freestyle is a good stroke when using a kick buoy, or try mixing it up with some of the other swimming drills for more of a challenge. Also try pull drills on your back and with butterfly. Breaststroke can be awkward with a pull buoy, but you can try it if you’re up for it.
Improve Lung Capacity With Breathing Drills
Breathing drills are very simple and you can even improvise your own. A great drill to build endurance and lung capacity is a 3-5-7-9 drill. Use this drill while you are doing freestyle and count your strokes.

First count three strokes before you take a breath, then five and take a breath, then seven and take a breath and finally nine before you go back down to three. You can adjust the numbers to your abilities and try to set records for strokes without a breath.

Swimming drills can be a large part or a workout or just a warm up. Mix them into your next swim workout for to help improve technique and endurance.

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。