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Breaststroke蛙式, Swimming游泳

Breaststroke Swimming with Kurt Grote蛙式分解動作

From: Terry Laughlin/David Madison [Total Immersion], Fitness Swimmer Jan/Feb 1999
Chinese translation by Rebecca

Source: www.limmatsharks.com

1. Start as a torpedo

Stay long and streamlined to carry your gliding speed faster and farther. Grote is just over 6 feet tall (183 cm), but he starts each stroke with a fingertips-to-toes body line nearly 9 feet long 274 cm), and streamlines to slip that line through the smallest possible “hole” in the water.
While gliding in this position, lean on your chest enough to feel as if you’re gliding “downhill.” This helps to let your legs float (center of gravity above center of lift). The straight arms are just below the surface. This helps cock your hips so they’re ready to rock forward in the short-axis body rotation that generates the power that drives your stroke.

Your head should be as close as possible to its natural line, which means you’ll be looking down, with your head low between your arms (arms close to your ears).

1. 像魚雷一樣開始:

身體保持長且流線型來幫助你滑行快一點遠一點。格羅特只有6呎高(183cm),但他每次划手都以手指到腳趾幾乎9呎長(274cm)的身線,流線地將身線滑過水中一個小洞來開始。

滑行時,壓胸(感覺像下坡滑行)助雙腿上浮,雙臂伸直在水面下,這有助於挺起你的臀部,準備轉動身體短軸(腰臀)產生力量來驅動蛙泳動作。開始想像身體穿過水中一個小洞。

你的頭應盡可能接近其自然的線,這意味著眼睛看下面,頭低鎖在兩臂間(雙臂貼耳) 。

2. Press to a Y

Never pull your arms back in breaststroke. Virtually every inch of your pull is sculling movements (outsweep-insweep-motion of hands and forearms, and mind the angle of attack of your palm).

After completing your extension and glide, continue to lean on your chest and elevate your hips while sweeping your hands out to a Y position. Don’t apply too much pressure here. Scull as if your hand, wrist, and forearm were a blade. Try to anchor your hands in the water – as if there were a rung to grab – and draw your body toward your hands.

Again, concentrate on keeping your head in line with your spine.

2. 像Y字划水

手臂不要向後划水,每吋划水其實是搖櫓動作(手掌及前臂的內外撥水,注意手掌角度)。

延伸和滑行後,像Y字划水時,繼續壓胸提臀,此時不要太用力。手掌和前臂像槳一樣划水,試著以你的手在水中定錨(抓水),像爬梯子一樣,把你的身體拉向你的手。

再次強調,注意保持你的頭與脊柱成一直線。

3. Spin your hands in

As your hands reach the Y position, lift your elbows toward the surface. Your elbows should stay at the eye line. If you use your high elbows as a hinge for the inward sweep of your hands and forearms, you’ll create the leverage you need to use your abdominal muscles to bring your hips forward.

Once you begin the in sweep, scull your hands directly back toward the front. When you do it properly, your hands complete all their sweeps in front of your chin. In phase 4, the fingertips point in the forward direction.

“I always keep my hands as far in front of me as possible,” Grote says. “Most swimmers pull back too far; when they think they’re only sculling, they’re actually stroking the right way.”

3. 轉手向內划

當你的手到達Y位置,向水面提肘,你的肘應該留在眼睛的高度(高肘)。如果你把高肘當成手和前臂向內划水的扭轉中心,這將會產生你用腹肌來趨動臀部向前所需的槓桿力。

一旦開始內划後,直接把手由後往前送。 當你做正確時,你的手在你的下巴前完成全部划水動作。接著在階段4,指尖就指向前。

“我總是盡可能保持手始終在我面前。” 格羅特說。”大多數泳者手拉太後面,當他們認為他們只是搖櫓狀划水,實際上卻才是正確的划水方式。”

4. Breathe with body lift

Don’t lift your head to breathe. Keep it in the same position at all times. “When I get it right, it’s almost as if I could swim with a neck brace on,” Grote says.

As your hands squeeze, they lift your shoulders up and forward- Grote describes it as a “shoulder shrug”-and your torso lift carries your mouth clear of the water.

“I move my whole body as a single unit, including my head,” Grote says.

4. 舉起身體呼吸

不要抬頭呼吸。頭在任何時候都保持在同一位置(頭與脊柱成一直線)。 “當我做的正確時,我感覺幾乎可以戴著頸箍游泳,”格羅特說。

當你的手像內擠壓,,他們會把你的肩膀往上往前舉起-格羅特描述這就是“聳肩”,而且舉起的軀幹會把你的嘴帶出水面(吸氣)。

“我把整個身體當成為一體來移動,包括我的頭。”格羅特說。

5. Begin the lunge

Your head has reached its highest point, and you’re still looking down.

Your arms are finishing the inscull by squeezing into a compact line. Your hips are also at their best point for using them as a platform to launch your upper body forward as you kick.

In the wake of your body start to bring the heels close to your buttocks. Don’t bend your hips, only your knees [more on breastroke kick].

Think of your body as a bow and arrow. “Your body becomes a bow that stores energy in your hips; in the next moment it becomes an arrow as you dive forward and release the energy from the shoulder end.”

Keep a low, narrow profile as you get set to dive forward.

5. 開始衝刺

你的頭已經到達最高點,你仍然向下看。

你的手壓縮向內抱水完成內划。此時你的臀部也在最佳點來作為一個平台,讓你在踢腿時向前推進你的上半身。

接下來,收腳跟靠近臀部。不要彎曲你的髖關節,只要曲膝。

把你的身體想成弓和箭。 “你的身體變成了弓,在臀部儲存能量,下一刻,當你從雙肩釋放能量潛入水中前進,它就變成箭一樣射出”。

前進時,保持低窄的體位及身型。

6. Dive forward

This is where you maximize your stroke length. The angle of re-entry is critical to creating the greatest possible wave length. Keep your head and shoulders hunched low as you finish your insweep, so your angle of re-entry is shallow, causing your momentum to channel forward. Return your hands to their full extension before your face re-enters the water, and make sure the crown of your head follows your fingertips forward.

The dive is supported by the kick: The knees are not wider than the hips. Before you start the kick with a whip like motion of your lower part of the leg flex your feet and turn them to the outside.

The potential energy created by lifting so much of your body mass above the water on the insweep is converted into kinetic energy going forward. If your hands stall under your chin, or if you aim downwards instead of forwards, you’ll sink instead of driving forward.

6. 入水前進

這是您增加最大划距的地方。 入水角度就是創造最大可能划距的關鍵。
完成你的內划時,保持你的頭,背弓身低姿態,使你入水角度很淺,造成的動能引導向前。
在你的臉重新入水前,雙手回復到充分伸展,並確保你的頭頂,跟隨指尖向前。

入水前進由踢腿來支持:雙膝不要開比臀部寬。在你的小腿開始像抽打鞭子般踢腿之前,將腳彎曲,並向外翻(腳踝彎曲像鋤頭或L形,腳趾朝外)。

舉起你如此大的身體質量出水面所產生的位能被轉換成動能前進。如果你的手在下巴下拖著,又或者您的目標是往下,而不是往前,你r就會下沉,而不是驅動往前。

7. Streamline again

Complete the lunge by returning to the long, streamlined, downhill-sliding position you started in (arms close to the surface). Squeeze your body from fingertips to toes into the longest, sleekest torpedo position.

If you slice just inches below the surface, you’ll avoid more drag, since drag is far less just under the water than at the surface.

7. 恢復流線型

衝刺完成,回到你開始時的修長流線下坡滑行姿勢(手臂靠近水面)。緊縮你的身體(縮小橫截面),從指尖到腳趾成為最長最光滑的魚雷姿勢(如圖)。

如果你在水面下幾寸切過水,你會避免更多的阻力,因為剛剛在水面下一點的阻力遠低於水面。

8. The last word of a champion:

Keep your stroke in shape with drills. “Nothing puts my stroke right as quickly as stroke drills.”

In fact, 10 minutes before he went off the blocks for the world championships final in Perth, Grote was in the warm-up pool, getting in a few last minute tune-up lengths with stroke drills. That’s clearly a strategy that works.

8. 冠軍的最後一句話

用練習來保持泳技狀態。”沒有什麼比練習更快使我的泳技正確。”格羅特說。

實際上,他在珀斯世錦賽決賽跳台出發前10分鐘,格羅特是在熱身池,進行幾個最後的調整練習,這顯然是一個有效的策略。

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About Rebecca

A pretty lazy human being ! Lazy to do any boring stuff.

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