Developing core strength（开发身体核心力量）

小臭贝

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

7. Exhale as you go up.
7. 撑起来的时候呼气。

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。