蛙泳腿部训练？英文双语对照

根据个人的悟性，快的几下就找到感觉了，慢的可能要好几次。但不论怎样都不要过于急躁（越急越慢），只要慢慢的一步一步的练到位，就不会影响整个蛙泳的学习和练习了。练腿可先旱练（可在看电视的时候练，这样也不耽误时间，同时把换气、憋气也练了）再水练（在水里找感觉，这一关过了就可以把整个动作连贯起来配合着练），这样就可以很快（一般快的3天，慢的也就10天左右）学会蛙泳了，然后再进行“质量”性（达到在水里自然轻松、水“带”人走、人水合一、随心所欲）练习。

下面附上学习方法：

1、憋气、换气技巧：在水里是呼气，以鼻为主口为辅，呼气（吐水）要慢而轻；在水面上是吸气，以口为主鼻为辅，吸气要快而深。

[ 如果不会憋气和换气，可以先在家里练习，用脸盆或其他容器盛八九分的水，深吸一口气，将脸埋在水里憋住，直到憋不住了达到极限时再用呼气技巧慢慢的轻轻的吐气，并且在吐气的过程中，同时还可做假吞动作，把涌上来的气再压下去一部分，然后再一点一点的慢慢的吐，照这样练习可以把在水下憋气的时间延长。这样练习可以增加肺活量，掌握呼气、存气的方法，这对自由泳、蝶泳很有帮助，尤其是对潜水和潜泳非常有利。]

[在游泳池练习憋气、换气时，要深吸一口气，憋气团身入水，虽然感觉下沉，但瞬间会慢慢从水下向上浮起来，面部在水里千万别吸气，否则会呛水，要控制好气息，按憋气时的“呼气”技巧进行，在达到极限（不是把胸腔里的气全部吐完，而是要留一点点气帮助你浮上水面换气）时就抬头出水面换气。]

2、蛙泳的一个连贯动作和技巧：划手抱水、抬头吸气、收手后收腿——伸手埋头呼气、猛蹬腿、夹水——身体平直、漂一会儿。

[ 动作技巧中的“划手抱水”“猛蹬腿”“夹水”都是前行的动力，即：手划腿（夹紧平直）不动，蹬腿夹水手（向前平直）不动；“身体平直漂一会儿（埋头慢慢呼气）”是借惯性向前滑行，同时可作短暂休息为下一个连贯动作蓄力。这几个动作尽量不要有叠加，否则，前行的力度会抵销一部分，从而影响划行速度。“抬头吸气”时身体稍微倾斜；“猛蹬腿、夹水”——是大腿带动小腿，蹬腿前的动作——收腿准备蹬脚时由直脚变勾脚向两侧用力蹬出去后，马上夹腿并拢保持身体水平以减少阻力。这个“准备蹬腿勾脚”的动作也可以在家里的沙发或床上练习，即：双膝跪式脚向两侧成勾状坐下（可用看电视来分散注意力）。如果是成年人，刚开始可能坐不下去或坐的时间短，这个没关系，可以单腿交换练习，主要是找那个勾脚的感觉就行了，避免学蛙泳时不用脚掌蹬水而用脚尖或脚背触水。]

3、平衡问题：人在陆地上是直立姿势，重心在脐下；若在水里要使身体象在床上睡觉一样平直，必须把重心从脐下移至脐上，要有意识地向下压上半身来抬高下半身，并利用手脚控制身体水平不摇晃。

在游泳池练习时，一定要先观摩蛙泳游得好的人的姿势，再结合以上方法和技巧进行模仿练习，边练边看边体会，要把手、脚、换气配合起来练习，游的时候要把握好节奏、协调好手、脚、换气的动作，姿势要尽量规范，如果姿势不规范游起来就费力，且事倍功半。尽量少停歇，这样肺活量和耐力才能提高。切莫手忙脚乱，否则会使手脚发出的力量相互抵销或抵销一部分，这样就会在原地不动或前行距离不多，就是常说的速度慢。

According to the individual's comprehension, a few fast find a sense, slow likelihood wants many times. But how to want no matter too impatient (jump over more urgently slow) , as long as slowly the practice of one pace reachs the designated position, won't affect the study of whole breaststroke and exercise. Experienced leg but first drought is experienced (can drill when watching TV, such also not lose time, at the same time take a breath, choked with resentment to also drill) again water is experienced (the perception seeks in water, it is OK that this had closed a whole act is coherent rise cooperating practice) , such OK very fast (general 3 fast days, slow also control with respect to 10 days) learn breaststroke, undertake again next " quality " quality (achieve natural in water relaxed, water " take away water of person, person " syncretic, follow one's inclinations) exercise.

Attach learns method of be used to below:

1, choke with resentment, skill of take a breath: Be expiratory in water, it is with giving priority to a mouth nasally complementary, expiratory (spit water) should slow and light; Be inspiratory on surface, give priority to bazoo to be with the mouth complementary, inspiratory want fast and deep.

[If won't choke with resentment with take a breath, can practice in preexistence home, contain water of 89 minutes with washbasin or other container, suck greatly at a heat, bury the face in the hold back in water to live, the reoccupy when living to reach the limit till hold back is expiratory skill slowly gently expiratory, and be in expiratory process, still can do a holiday to swallow a movement at the same time, control the energy of life that emerges again go down one part, next another nods slowly spit, illuminate such exercises to be able to extend the time that chokes with resentment in underwater. Such exercises can increase vital capacity, master the expiratory, method that lives energy of life, this is very helpful to crawl, butterfly stroke, mix to phreatic water especially skin dive is very advantageous. Mix to phreatic water especially skin dive is very advantageous..

[In the swimming-pool the exercise chokes with resentment, when take a breath, should suck greatly at a heat, body of hold back air mass enters water, although the feeling sinks, but the instant can rise to rise from underwater slowly, facial in water must not inspiratory, meet otherwise choke water, want to control nice smell, by when choking with resentment " expiratory " skill undertakes, in reach the limit (either say the energy of life in thorax entirely, should leave little gas to help take a breath of the surface on your float however) when look up a surface take a breath. Should leave little gas to help take a breath of the surface on your float however) when look up a surface take a breath..

2, a of breaststroke coherent movement and skill: Bencher holds water in the arms, look up inspiratory, the leg closes after collecting a hand -- stretch one's hand immerse oneself in water of leg of expiratory, fierce pedal, clip -- the body is flat, float a little while.

[In behavioral skill " bencher holds water in the arms " " fierce pedal leg " " clip water " it is before the motivation of travel, namely: The hand delimits leg (clamp is flat) do not move, pedal leg places jack-tar (forward and flat) do not move; "The body is flat float a little while (immerse oneself in slowly expiratory) " it is to borrow inertial and forward glide, can make at the same time brief rest for force of labor of next coherent act. These a few movements do not have overlay as far as possible, otherwise, the strength that goes before is met countervail one part, affect thereby delimit a speed. "Look up inspiratory " when the body tilts a little; "Water of fierce pedal leg, clip " -- it is ham drives crus, the movement before pedal leg -- preparation receiving a leg changes by straight foot when pedal foot after ticking off a foot to exert oneself to do sth. to two side pedal goes out, place a leg immediately and approach maintains body level in order to reduce resistance. This " preparative pedal leg draws a foot " the movement is OK also the exercise on the sofa in the home or bed, namely: Foot of type of double genu genuflect is become to two side tick off shape to sit down (usable see TV disperse attention) . If be adult, just began the time weak point that the likelihood takes no less than going to or sits, this is irrespective, can thin leg exchanges an exercise, basically be to looked for that perception that points a foot to go, when avoiding to learn breaststroke need not sole pedal water and hit water with tiptoe or instep. When avoiding to learn breaststroke need not sole pedal water and hit water with tiptoe or instep..

3, balance problem: The person is standing posture on land, centre of gravity falls in hilum; Like if want to make the body is resembled in water,sleeping on the bed flat, must leave heart from hilum move to go up to hilum, should press the upper part of the body to come downward conciously below drive up half body, use hands or feet to control body level not to shake.

When the swimming-pool practices, must first the pose of the person that breaststroke of view and emulate swims well, recombine above method and skill undertake imitating an exercise, the edge sees edge experience by the side of practice, should cooperate hand, foot, take a breath to rise exercise, the action of good rhythm, harmonious ace, foot, take a breath should hold when swimming, the pose wants to measure a standard, if the pose is non-standard,swim arduous, and get half the result with twice the effort. As far as possible little stop doing business, such vital capacity and endurance ability rise. Do not hurry-scurry, the force cancel that can make hands or feet is given out otherwise or countervail one part, can be not moved in place so or before travel space is not much, the speed that often says namely is slow.