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21 Top Laws of Swimming 21條游泳最高守則

21 Top Laws of Swimming 21條游泳最高守則
By Jerry Heidenreich (作者:奧運兩金一銀一銅)
Chinese translation by Rebecca

This is a MUST READ for swimmers. I get something every time I read it.

  1. Three of the most important components of swimming are: technique,technique, technique.
  2. Strive for optimum, not maximum, performance.
  3. Learn to balance, align, and stabilize your body first. Everything else will become easier.
  4. Seek the path of least resistance.
  5. Find the path of most resistance.
  6. To become effortless requires great effort.
  7. Listen to the water, feel the water, be one with the water. Swim quietly.
  8. The mind leads the body.
  9. The harder you work, the harder you can play.
  10. Practice does not make perfect. Perfect practice makes perfect. What you do in practice will determine what you do in meets.
  11. The fastest swimmers are the ones who slow down the least.
  12. The fastest you ever travel is when you dive off the block and push off the wall.
  13. Slice through the water, don’t plow. Make your middle name “streamline”.
  14. Don’t think of pulling the water. Learn to anchor your hands, wrists, and forearms, and hold onto the water. Learn to use your legs for balance and body stabilization.
  15. Power is generated from the hips and torso. Use your shoulders for your recovery and to generate additional arm speed.
  16. Relax from the inside out.
  17. Never look back.
  18. Attack your race, attack your opponent.
  19. Embrace your opponents. They make you a faster, better swimmer.
  20. Use visual and mental imagery of yourself achieving and surpassing your goals.
  21. Swim smart, use your head, and keep your head still.
  1. 游泳的三個最重要的組成要素是:技術,技術,技術。
  2. 努力爭取最佳的,而不是最大的性能。
  3. 學習平衡,對齊成直線,先穩定自己的身體。其他一切將變得更容易。
  4. 尋求阻力最小的路徑。
  5. 尋找阻力最大的路徑。
  6. 要游得毫不費力,需要很大的努力。
  7. 聽水,感受水,與水一體。 游得悄悄無聲。
  8. 精神心志引導身體。
  9. 越努力,越能發揮。
  10. 練習並不一定使你完美。完美的練習才能使你完美。你如何練習,將決定你在比賽中表現如何。
  11. 最快的游泳選手是那些能減緩速度最少的人。
  12. 你最快的速度就是當你從跳板出發入水及蹬牆時。
  13. 身體像薄片通過水,不要亂剷水。 讓“流線形”成為你的標記。
  14. 不要只想划水。要學習以你的手,手腕和前臂定錨,掌握住水。學習如何用你的腿來平衡和穩定身體。
  15. 力量由臀部和軀幹產生。用肩部來移臂向前入水,並產生額外的手臂速度。
  16. 由內而外放鬆。
  17. 永不回頭。
  18. 痛擊你的比賽,痛擊你的對手。
  19. 擁抱你的對手。他們讓你成為更快,更好的泳者。
  20. 使用你的視覺和心理意象達到及超越你的目標。
  21. 聰明地游泳,用用你的頭腦,頭保持不動。

From www.breaststroke.info with my translation in Chinese

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About Rebecca

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

Discussion

3 thoughts on “21 Top Laws of Swimming 21條游泳最高守則

  1. 太棒了,站主願意免費翻譯,又翻得那麼貼切,真是善良又大方的人..想必一定花了很多精力時間..給你按個讚….
    第15項,不太懂 提肩往前來回復手臂,並產生額外的手臂速度 是不是將身体搞到最小路徑的意思..呢…
    ????
    那提肩要如何加強練習呢…???

    Like

    Posted by coco | February 19, 2012, 9:16 pm
    • 過獎啦,我因不想有運動傷害,所以希望能找到較正確的方式游泳。也分享給有緣看到的人。希望以下有回答你的問題。

      “回復”是指手出水後移臂入水的動作,通常有直臂及高肘回復兩種,這裡指較多數使用的高肘回復,主要是利用肩部力量移臂往前,移臂距離比直臂小,前臂放鬆較省力,手入水角度較好,水花較少,未必會比較快,因直臂入水還有甩手往前的動力,但無法持久,大多用在短距離。

      因提肩必須側身,在移臂過頭往前入水時,身體順勢扭轉向另一側,身體扭力就可增加額外的速度。
      基本上此則就是不要只用小肌肉,而要用核心肌群,如軀幹(肩腰臀),不但不易疲累,也燃燒較多脂肪。

      至於提肩的練習,可以先把側身踢腿平衡做熟練不費力,再做 Shark fin drill
      因為手臂在回復時,手臂位置的改變會造成身體平衡的重心移動,身體哪部位該施力,甚至施力方向及力道,都可能影響身體平衡及穩定度,身體一旦不穩定,動作就慌亂,練再多都只是練身體,對泳姿改善不大。忍不住要回頭提第三則: 學習平衡,對齊成直線,先穩定自己的身體。其他一切將變得更容易。 Everything else will become easier !!

      Happy swimming !!

      Like

      Posted by rebeccayen | February 20, 2012, 10:56 am
  2. 借我分享喔~~~謝謝!!

    Like

    Posted by jodiho | May 29, 2016, 4:11 pm

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