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索普示范自由泳视频教程---泳姿部分

(2008-02-23 09:58:50)
标签:

游泳

自由泳

索普

分类: 游泳--象海豚一样自由
 那篇近体直划的译文看着头大,不过结论就是:近体直划
 1.避免外划和下划(减小肩和前臂的疲劳,维持身体平衡)——s型划水认为外划能延长划水路线或是能更好的抓水。
2.充分做好内划前的高肘准备动作,就是内旋手腕,内旋肩以及屈肘(以便能发挥躯干核心力量)。
 我在快冲候能用到直划的技术,不过长游就没那么大的力量了。
下面这段视频是索普示范自由泳视频教程DVD的主界面,索普在蓝色的世界里像一个精灵一样游来游去,反复播放了10分钟,都是他的泳姿的正视和侧视,要看直划的朋友,可以让你一次看个够!

点击播放flash
 索普示范自由泳视频教程第一部分-----泳姿部分(5个要素)(配中文翻译)
点击播放flash
注:以下译文转自51swim。
… to identify five important elements to free-style stroke. The first element is his body position in the water. For Ian to swim so efficiently and effectively, he holds his body almost horizontal to the surface of the water when he swims. He also keeps his body in full “stretch” position with his eyes look forward to achieve excellent streamline effect, and obtain maximum benefits from his powerful kicking. If Ian allows his body position to be completely horizontal to the water line, he will lose the power of his kick. 

(我们来)认识一下(索普)自由泳的五个重要的要素。第一个要素是他在水中的身体位置。索普游得如此有效率和有效果,是因为他在水中保持几乎(almost)水平的身体位置。同时,他也尽量伸展他的身体和向前看,从而获得极佳的流线效果,以及从他有力的踢腿中获得最大的利益(推力)。如果索普在水中保持绝对(completely)的水平,他会丧失踢腿的部分推力。

The second element to the free-style stroke is breathing. For Ian to breath so efficiently and effectively , he never allows his head to submerge or go completely beneath the surface of water. His head creates a bow wave, which his breath behind. He has a high head position in the water, which enable him to return/retain his head easily to breath in. Prepare to correctly breath in during the arm stroke,  by having his chin nearly touching the shoulder of the arm that is completeing the push back phase.

自由泳的第二个要素是呼吸。之所以能如此有效的呼吸,Ian从不让他的头湮没或沉在水平面之下。他用头使水形成一个低涡,从中便于呼吸。在水中他始终将头部保持在较高的位置以便于侧转吸气。在划水的过程中就做好正确呼吸的准备,他让下巴几乎接触到已完成划水后推动作的那只手臂的肩膀。

gradually after the recovery and entry phase of the arm stroke, while his head turns back pass the center line of his body. There are two types of breathing that Ian uses during the training and competition. The first is bilateral breathing, way Ian breathes both sides, one in three strokes.The second is unilateral, way Ian breathes only to one side, one in two strokes.


在手臂入水阶段之后,同时头部转回至身体的中线。在训练和比赛中,Ian有两种呼吸方式。第一种是两侧呼吸,即三次划臂一次呼吸。第二种是单侧呼吸,即划臂两次呼吸一次。

The third element is the arm stroke. Ian is considered to have one of the most efficient swimming techniques of all time.

第三个要素是划臂,Ian被认为具备有史以来最有效的游泳技巧之一。

Contributing to that very efficient technique is his arm stroke. The key elements that make his arm stroke so effective are:
1, He always maintains a long arm stroke;
2, He always keeps his elbows higher than his hands;
3, His hands are always relaxed and he pulls with the palms of his hands, his forearm and his shoulder.

高效的技巧取要归功于的划臂。以下关键因素使得他的划臂动作如此高效,
1,始终保持长划臂;
2,始终保持肘部高于手;
3,手部始终保持放松。划臂从手掌开始,然后是前臂,最后带动肩膀。

He continue to extend his hand and arm after they enter the water, upstretch in front of his head, along the center line of his body. He performs the pull back phase by ? the water in front, and pulling it back down to the center line of the body, nearly touching his belly with the outstretched arm

在手和臂入水后,仍继续在头前沿着身体的中线延伸。向后推臂的动作从在前方抓(抱)水开始,然后向下向后推至身体的中线,这时划水的手臂几乎要碰到自己的腹部。

and he gains great force and velocity to his stroke from the strong linked push back, using the full extension of the arm.
他通过充分伸展手臂形成强有力不间断的划水,并获得巨大的推动力和速度。

The fourth element is the leg kick. Ian is renowned in the competitive swimming world for his ability to engage his very powerful leg kick to prepare ? during a race . This is the product of the extraordinary legs pair channel through an extremly efficient kicking technique.
第四个要素是打腿。Ian闻名于竞争激烈的泳坛,因为在比赛中他能够充分运用那强有力的踢腿而xx。这是超凡的双腿通过高效的踢腿技巧产生的结果。

He begins the kick from his hip, slightly rotating his body for more force, then bend his knees slightly, follow by a full extension of the foot. During the upward motion, he heavily engages his hamstring muscle to enhance the movement and power to the overall kick. Ian maintianes the loose and relax angle during two phases of the leg kick, gaining maxium thrust from his feet.

他从臀部开始他的打腿动作,稍微旋转身体以使踢腿更有力(以大重量的躯干旋转来带动小重量的腿从人体工程学的角度看显然可以比单纯打腿能产生更大的力量),然后略微屈膝,接着是整个脚的动作。在向上踢腿时,他充分借用大腿后侧的肌肉以提高整个踢腿的速度和力量。在上下踢腿的过程中,Ian始终保持放松的角度以便最大的获得脚带来的推力。

allow his heel to just right the surface of the water. Ian does not kick any deeper than the width
of the body as this will cause more drain. Ian employs a variety of kicks during training and competition, depending on what he's planning to achieve. This various kick types include, the two-bit kick, for every arm stroke there is one kick; the six-bit kick, for every arm stroke there are three kicks。The 4-bit kick, in between the 2 and 6-bit kick, where one big and one small kick are made to each arm stroke
他的脚后跟刚刚在水平面。他的打腿幅度从不大于于身体的宽度(厚度?),因为那样只会造成更多体耗。在训练和比赛中,Ian根据不同的需求采取不同的打腿方式。包括二次打腿,即每一次划臂打一次;六次打腿,即每一次划臂,打三次。4次打腿,介于2次和6次之间,即每一次划臂,一次重腿加一次轻打腿。

. The fifth element is the body rotation. When Ian swims during training or competition, his body naturally rotates or rolls from side to side on his long axis. Ian's body rotation is caused by the rotating actions of his arms and his natural movement. This rotation assists his body to engage the large chunk muscles, making the stroke more efficient. It also helps his arms to recover, allowing his hips and legs to move naturally with the movement of his body, and his head to turn to breath. If Ian didn't allow his body to rotate, it will sway from side to side , greatly reduce the efficiency of his stroke and his overall performance in the water.

第五个关键是身体的旋转。在训练或比赛时,Ian的身体会沿着身体的纵轴从一侧旋转或滚动到另一侧。这种旋转是由于划臂动作和身体的自然协调产生的。旋转使得能够调动大块躯干肌肉,让划水变得更有力和有效。也能帮助手臂恢复及归位,让臀部和腿随着身体的动作而自然运动,还能有助于转头呼吸。如果不旋转的话,身体会两边摆动,从而大大降低划水的效率和在水中整体的表现。
 
还有好多索普吃喝拉撒睡的视频(开个玩笑),慢慢发吧。

索普自由泳示范----到边滚翻转身 :


索普自由泳示范-打腿及其产生的涡流 :


索普自由泳示范----呼吸
 

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