转身——学习水下海豚——第2步

iswim

Why Do It:

为什么这样做:

The underwater dolphin is the single most important skill for all swimmers to master. It should be used in every event in competitive swimming. Simply put, if you're not great at this skill, you limit your potential as a competitive swimmer.

水下海豚是唯一最重要的技能,为所有的游泳运动员去掌握。它应该被用于在每一事件都在竞技游泳。简单的说,如果你不是太好技巧,你还限制你的潜在作为竞争的游泳运动员。




How to Do It:

如何做那件事:

1. Review the head-lead dolphin movement from last week.

1。回顾head-lead海豚运动从上个星期。

2. To advance to the next stage, simply move your hands to a streamline position in front. While streamline is the most effective position when executing this move in a race or in practice, it's OK to to use locked thumbs (instead of perfect streamline) in the learning stage. This will allow you a bit more freedom of movement through your chest and torso.

2。提前到下一阶段,简单地移动你的双手去流线的位置在前面。而流线型是最有效的执行本移动位置的时候在一场比赛中,还是从实践上,那么你已经可以使用锁是笨手笨脚的(而不是完美的流线)在学习阶段。这将会让你多一点的自由移动通过你的胸部和躯干。

3. Start on your stomach, and focus on keeping the hands about 6" below the surface of the water. Think about pushing the fingertips directly forward.

3。在你的胃里,开始专注于保持双手大约6“表面下的水。想想推销直接前进。指尖

4. Use the abs and hips to generate the undulating movement that travels through to the feet. Do your best not to bend the knees too much, but allow the knees and feet to react to the movement of the hips.

4。使用abs和髋部来产生波动,穿越到脚。你最好不要弯曲膝部太多,但允许膝盖和脚对运动的臀部。

5. Flip over on your back and continue the same movement.

5。在你的背上,翻过继续同样的运动。

6. While on your back, be careful not to allow your hands to travel out of the water. Keep them below the surface. This will stretch out your abs, and keep your back flatter.

6。在你的背后,小心不要允许你的手去旅行从水里拉出来。让他们表面之下。这将伸出您的资产支持型证券,并保持背部阿谀奉承。

7. With your legs, try to allow just the knees and a bit of the thighs to touch the surface of the water.

7。用你的腿,试图让只是膝盖和一点点的大腿摸水面。




How to Do It Really Well (the Fine Points):

如何做那件事很好(精细点):

Think about staying fairly rigid from the fingers to the head, but allow the body to start flowing from the head/shoulder area. Be careful not to brace with your palms at any point of this drill, but spear with the fingertips. Also try not to let your hips sink while you're on your back, which will require you to KICK and BEND your legs too much. If you're struggling for air while learning the underwater dolphin, use a centermount snorkel to allow you to practice this drill for a longer period of time.

想想待相当刚性从手指头上,但是允许身体开始流出的头/右肩区域。小心不要支撑与你的手掌在任意点的,但枪钻的指尖。也不要让你的臀部沉入水底,而你在你的背后,这就需要你来踢弯曲你的腿太多了。如果你正在挣扎了空气的同时学习水下海豚,使用一个centermount浸渍允许你做这练习钻一段较长一段时间。