This week’s Speedo Tip of the Week comes from Adam Depmore, the elite-level and strength conditioning coach for Lone Star Aquatics. Depmore offers swimmers advice on strengthening their core.
本周的Speedo贴士来自Adam Depmore,他是Lone Star Aquatics的精英级的力量训练教练。Depmore给游泳运动员提供了强化身体核心的建议。
Core strength is a must when it comes to swimming. A strong core leads to both improved balance and overall function inside the water. A great exercise used to measure core strength is the standard push-up. However, they are only effective if done properly. Here are some key points:
在游泳中,身体的核心力量是必需的。一个强壮的身体既可以让你有很好的平衡感以及水下的整体表现。一个很好的用来测量身体力量的练习叫做俯卧撑。然而只有当你做正确了,才会有效。这里有一些关键点:
1. Initiate with feet shoulder width apart.
1. 开始时脚分开同肩宽。
2. Back straight (If you have a hard time getting this down just flex your abs and your body will correct itself.)
2.保持背部成一直线。(注:这是难点,不能塌腰,翘臀,需要一定的腹部力量)
3. Hands placed slightly further than shoulder width.
3.手分开略比肩宽。
4. Eyes gaged forward.
4. 目视前方。
5. Breath in as you go down.
5. 身体下去时吸气。
6. Come down till your elbows create a 90-degree angle.
6. 下去直到你的肘部成90°角
Modifications -
更改-
Beginner - Start off from your knees. This will help you develop a well balanced form.
初学者——用你的膝盖(而不是脚尖)做支撑。这会帮助你找到一个很好的平衡。
Intermediate - Try positioning you hands in different spots to target different areas your chest
中级——尝试将你的手放在不同的位置,以锻炼你胸肌的不同区域。
Advanced - Try exploding coming up and clapping your hands.
高级——尝试撑起后,迅速拍掌。
Expert - Do a push-up with a clap but have your entire body come up (including feet)
专家级——尝试撑起后,迅速拍掌,并让整个身体离地。(包括脚)
When you find yourself becoming more and more comfortable with the push-up, try and see how many you can do within a minute. A good sprinter can do 60 in a minute. So try it out and see what you can do.
当你发现你自己可以很从容的做俯卧撑,试着看看你一分钟内可以做几个。一个好的冲刺运动员,可以每分钟做60个。因此,看看你可以做到什么程度。