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11:04查看AI文稿AI文稿在转体练习中形成的呼吸习惯将有助于强化全径换臂练习甜点呼吸将会相当容易， 转体要不急不忙，只有当肩膀越过竖直位置后，才能将头部浮出水面。 这也许会花一点时间来找到平衡，并将面部的水清干。一直保持用鼻子呼气，直到面部浮出水面。 保持头部顺直，并且使泳镜的转角和下巴处于水面。 这里要牢记一个新的技能是，在开始新的呼吸循环时，头转回水中时，应该是手向下抓的姿势，在另一只手向前之前引导臂应该保持稳定。 最后一点要注意的是，另一只手侧向前方时激发转体，就像在完整的划水中一样。 在拉链式换臂中，我用甜点呼吸来强化从开始以来形成的每个习惯。 最重要的是在每次呼吸之后保持从容， 在开始恢复，甚至在可能把我推后的波流中。花一点时间来检查鼻子朝下的姿势， 我用这个姿势来牢记指向下方手放松的要点，这对于在完整划水中保持平衡很关键。 再次注意向前方刺入水中的手激发转体， 这样可以保持头脊顺直。在面部周围水很近时进行呼吸。 另外只是随着肩膀转出水面。 完整划水。在完整的自由泳划水中， 当还没有完全准备好有节奏的呼吸，在甜点位置停顿是很有帮助的。 每两到三次呼吸之后再放松的姿势暂停，可以有时间来检视各个要点。 自由泳中有节奏的呼吸 进行带有节奏呼吸的自由泳练习，有助于从练习自然过渡到完整的划水。 在这部分可选练习中，您可以在较少的转动和不间断的划水中连续的呼吸。 要实现这样的呼吸方法，需要进行三个方面的调整，第一，将转动最小化，不再转到背部支撑的位置。 第二，当水还在嘴周围时，快速吸一口气。 第三，不间断的让后手就位。 需要非常注意的是，当引导臂停顿时，后手仍然要连续移动。稳定的引导臂对于体态和时机都是关键，直到完成呼吸，手一直都是放松的，手指朝下保持稳定。 在拉链式换臂中进行有节奏的呼吸。之前在水下换臂练习中要牢记这些习惯。 拉链练习示范。
89余晓余- 06:37查看AI文稿AI文稿
短轴呼吸 相比自由泳的呼吸技术，蛙泳和蝶泳要简单些，但也是鱼，是游泳的关键。 在蛙泳和蝶泳中，要点基本是相同的， 就像在自由泳中一样， 最重要的是在呼吸时保持头脊顺直，使呼吸之间头部位置的差异最小化。 呼吸时将下巴留在水中， 并且在呼吸时向下看， 然后当您的手臂和身体完全伸展时，将头部恢复到最流线的位置。 对蛙泳和蝶泳来说，最好的呼吸是所谓的前世呼吸，就是别人很难观察到您的呼吸，只通过几个练习和要点，您就可以做到这些关键 技能。蛙泳中进行有呼吸划水和无呼吸划水。这里我进行了三次无呼吸划水，然后一次呼吸划水。 在无呼吸划水中，我记住流线型时头部的感觉，然后在呼吸时尽量保持那种感觉。 在无呼吸划水中，我轻微向前伸展头部，也使头部在双臂向前穿越水体时能够处于近乎于淹没的位置。 在每次呼吸之前将头部近乎于淹没，减少拖拉，专注于能量向前。在这段点涌影像中，注意我如何在面 部一入水时就开始用鼻子呼气，然后头部恢复到中间位置， 同时注意我的两手与肩同宽。 对蝶泳最好的呼吸练习是进行蝶泳和蛙泳的交互练习， 这样可以更容易保持头部中正，从而最小化头部移动，并进行前世呼吸和划水呼吸，然后在蝶泳呼吸中重复这些习惯。 这个 显示中，我逐渐增加一次划水，各两次划水， 然后各三次划水， 再各四次划水。 在蝶泳中，应养成每次划水都呼吸的习惯， 下巴在水中， 头部近乎于浸入水中， 保持向下看， 避免向前看， 头脊顺直。 连续呼气， 出水时用力呼气。 您能说出 tarry 什么时候呼吸吗？ 呼吸 呼吸 呼吸 呼吸。
42余晓余 
11:24查看AI文稿AI文稿在所有的游泳技能中，呼吸是最基础的。 对于熟练的勇者，如果您不能够轻松的呼吸，即使在学习最简单的划水技术时也会受影响。 这部视频将教会您如何轻松有效的呼吸，同时能使您的呼吸和划水完美的结合在一起。 我们将从简单的呼吸技术开始，一直指导您到您需要的高度。游泳呼吸有两种基本方式， 自由泳是通过转动头部和身体完成呼吸的 第二种方式，就是像蝶泳和蛙泳一样向前抬头完成呼吸。 让我们开始学习有效的游泳呼吸。 对于有效的呼吸有两个关键技术， 我们在视频中的每个练习中都将会提到。在我们开始介绍练习之前，先看一个完整的划水。 于是游泳最重要的原理是保持头部和脊柱顺直。 这也是呼吸时最大的挑战，因为空气在水面上，您的本能使您抬头去呼吸。我们将逐渐形成将头部尽量贴近水面的习惯。 自由泳中，在转身呼吸时，应使头顶处于低位。想象一束激光从您头顶中部射出， 这束激光应始终指向前方，而不要指向上方。 当您专注呼吸时，如果从头部沿脊柱到脚趾的线条保持直线，划水可以更低。呼吸时，躯体的任何部分 都不应该偏离这条线。 当您的呼吸技术逐渐增强呼吸时，您甚至可以保持泳镜的一端和嘴角。在水中 短轴划水，如蛙泳和蝶泳。呼吸时，通过将下颗置于水中来保持头脊顺质。 这也意味着在呼吸时，您的视线应该在鼻子位置稍前一点，避免注视前方和泳池。 综合这两个要点就是我们所谓的浅式呼吸 练习。浅式呼吸时，想象有人在观察您游泳，尽量把您的呼吸隐藏起来。最后，呼吸结束后，您应将头部平滑的恢复到完整的流线性。这个动作应该敏捷灵巧， 注意力应该集中在沿着流线向前伸展头部，避免下沉。 确保头脊顺直的最好方法是使头部单独动作最小化。尽可能用身体的转动带动嘴到空气中，而不是直接抬头 或转头。在自由泳中，这意味着转动身躯就像用肚脐眼呼吸似的，头部随着身体的转动即可。 当我的右手插入前方水中时，我的左肩退回， 我只是随着肩膀转到空气中， 在短轴划水中。当我的手收回时，肩膀抬起， 从而抬起嘴，并将嘴里的水全部吐干。即使我将头部保持在同样的位置。 当嘴里没有水后，我吸气，然后我只是让重力是仍然保持顺直的头部重回水中。 在后续的每个练习中，我们会强化这些重要的技能。水碗练习， 如果您在水中感觉不舒适，或者总是在游泳时不能呼吸，这个练习会很有价值。 如果您已经游的很好，也能有助于您专注在以前未曾注意到的有关呼吸方面的问题。 大碗中加入适量的水，如果有低微低大小尺寸的镜子的话，可以把它放到碗底。另外还需要毛巾、泳镜或者一些纸巾。 第一个练习将增强面部在水中的舒适感，特别是当你面对水心存忧郁时， 趴在碗上稳定的呼吸，用嘴吸气，用鼻子呼气，观察呼吸对水面的扰动。像这样呼吸三十秒或更多时间，或者直到您感觉安全，甚至渴望进入下一步。 接下来将下巴进入水中。当您进行舒缓、稳定、 有节奏的呼吸时，保持下巴在水中一直持续到在这个位置感觉舒适为止。 呼吸，当感觉舒适时，再进一步靠近水面，让你的下嘴唇，甚至上下两个嘴唇触到水面。是不是对仅需这么小的空隙就能吸到空气感到吃惊？ 如果双唇能触到水面，并且能用嘴角吸气，试着将鼻尖接触到水面。如果您有镜子，注意水如何触碰您的鼻子和双唇。 保持用鼻子吸气，这将使您意识到呼吸时只需要很少的空隙。当您开始蛙泳和蝶泳呼吸时，这将会很 没有帮助我们。下一个练习将教授对蛙泳和仰泳非常重要的头脊顺直。 在这两种划水方式中，您的目标是用浅式呼吸来呼吸。如果呼吸时还将下巴置于水面向下看，而不是向前看。您将游的很有效，很灵巧，以至于其他人很难看出。 这里展示的是普通的短轴滑舌呼吸。抬头向前看， 正确的进行。这个练习可以强化呼吸时保持中正的头部位置。试着有节奏的呼吸起， 您可能需要将头部远离水面才会感到舒适。您的目标是在水面上尽可能小的空间里吸气，甚至可能仅仅是吸血的。抬起您的双唇仍置于水面。在每次吸气后用鼻子呼气， 这将为您在蛙泳和蝶泳中有效的呼吸做好准备。 下面这些练习将为您在自由泳中有效呼吸做好准备。 最普遍的呼吸是抬起头，缩起脖子，就像我演示的这样， 而不是在转头呼吸时保持头脊顺肢。 下面这些练习有助于形成正确的习惯。练习尽量小角度转头去呼吸。通过真心练习，您可以在嘴角至于水中时进行呼吸， 同时试着保持泳镜的下端部分进入水中。 接下来注意转头时保持头脊顺置。用鼻子 呼气。正如您看到的，我的嘴张开，但是只用鼻子呼气 练习两边呼吸。 掌握这些碗中的练习后，您可以在池中进行同样的练习。
359余晓余
07:52查看AI文稿AI文稿第二课，蝶泳现在您已经掌握了两种短轴运动的共有运动形式，身体的核心运动，可以开始学习蝶泳了。第二课演示了三个简单的分解练习， 这些练习以上一课的技术动作为基础，他们将引导您学会既省力又流畅的蝶泳。练习四，石子掠过水面第一个蝶泳练 练习叫石子掠过水面。这个练习要训练您把滑臂动作和呼吸动作加到身体波动的韵律之中。为了简化学习过程，我们暂时不做蝶泳的手臂复原动作。开始先做手引导的海豚式波动，做一次压胸。 第二次压胸时，手同时滑向踮脚，然后随着身体扶起。呼吸时两手快速内扫后推， 使身体像石子一样掠过水面，投入水后做手位于体侧的压胸动作。再次压胸时，两手悄悄回到前身的位置， 继续做压胸动作。 可以把这个练习看成是先做两个手引导的压胸动作，接着再做两个头引导的压胸动作。吸气是在手引导变为头引导的转换或飞跃的瞬间完成了。 在每个动作周期和动作转换的过程中，都要保持身体波浪运动的节奏不便。在练习过程中，如果默默的喊着口令，可以更快的掌握动作节奏。压胸 压胸压胸前伸压胸滑臂压胸压胸压胸前伸 压胸滑臂。反复练习，练到节奏丝毫不乱为止。无论您在做什么， 呼吸也好，滑臂也好，压胸也好，您都要保持连续不断的海豚式波动，投入足够的时间练习，使动作达到轻柔、流畅、平静的境界。 在练习过程中，主要的注意力要放在头部的运动上，使头在身体的波浪曲线上移动。吸气时头向前移动，然后立即引导身体钻入水中，中间不能有任何停顿。 石子掠过水面是学习蝶泳呼吸的最佳练习方法。反复练习上述的蝶泳技术，滑臂时越早开始呼吸越好。 吸气结束后，身体是向前入睡，而不是向下入睡。眼睛一直向下看，身体保持低位。 吸气结束后立即开始压胸动作。 这个练习也许是最重要的蝶泳练习了。反复做这个练习，直到每个动作都能达到轻柔放松，水声很小为止， 没有大的水声，没有大的浪花，动作轻快。经过一段时间的训练，您再由蝶泳的完整配合时，也能达到如此轻松顺畅的程度，再也不会在黄油中苦苦挣扎了。 练习五 n 次波动一次蝶泳滑臂第二个练习叫 n 次波动 一次滑臂。这个练习增加了一臂，把一臂与身体波动联系起来。您在石子掠过水面练习中逐渐完善了一些蝶泳技术，这个练习就以上述技术为基础。 滑臂之前做两个压胸动作，压胸时把手指尖用力向前推，一定要做出身体的波动，而不仅仅是打腿。心里默念着，压胸压胸、滑向踮脚滑臂吸气， 压胸压胸滑向踮脚滑臂吸气， 感觉这个练习做起来很自然，富有韵律感。后减少一次压胸动作。 滑臂吸气的要领与石子掠过水面练习一样，一臂并向前拉动身体，接着重复做压胸。这个练习是训练一臂技术的最佳途径。良好的一臂技术可以使蝶泳轻松许多。保持低位，一臂 向前入水，不是向下入水。让我们仔细查看一下动作细节。压胸时，手臂外扫至踮脚， 身体要向前移动，不要向上跃起。 接着两臂立即张开出水，不要靠向后推水来实现两臂空手道般的外劈出水，保持低位移臂，向前入水。反复练习，直到规范动作 定型为止。在训练过程中，手臂复原时要低平的向前扫，使身体保持拉长的状态。 滑臂动作要尽可能的放松，水声不要太大，不要溅出大水花。呼吸和滑臂要与身体上下起伏的节奏合拍 练习六减一叠。 现在您可以练习蝶泳的完整配合了。最后一个蝶泳练习从不加呼吸的蝶泳配合开始， 我们称其为简易碟，这是避开在黄油中苦苦挣扎的好办法。您能完成好几次滑臂，就游几下，蝶泳也许能连碟 两三次吧。然后做波动练习，会用自由泳游完全程，逐渐增加，一个一个的增加滑臂次数，前提是要确保滑臂效率，永远别练习黄油挣扎。 您要把主要注意力放在头部和肩部，要尽量减小头和肩的上下起伏，头保持于脊柱成一条直线，身体出水要低，把全身的动量向前倒影。把在前面两个练习里学到的技术再演练几遍。 在您感觉放松身体，拉长身体波浪平滑而低平之后，再加上呼吸动作。呼吸时，头保持于脊柱成一条直线，眼睛略微向下看。我们称画面上的呼吸为偷偷呼吸。 呼吸动作应该非常的隐蔽，使周围的人难以察觉到。做短距离的重复练习，一直练到每个蝶泳动作都像轻松飞翔为止。轻松的心态，悠长的泳姿， 经典高效的动作，这就是全近视蝶泳的风格。
143余晓余- 06:45
06:01查看AI文稿AI文稿练习二手引导的海豚式波动。第二个练习 齐。继续学习海豚式波动所不同的是，通过手臂前伸，把船形的身体拉的更长一些。 您可以挤压两臂，使身体呈流线型。但是您会发现，就像这段视频显示的这样，紧绷的手臂阻碍了身体的上下起伏，使身体无 无法自由的波动。如果保持紧绷的手臂，您就会像这位勇者一样，用手做压水动作，而不是做压胸动作。 为了使身体的波动更加自如，两手应该分开，大约与肩同宽。现在您的注意力要有所改变。体会每个压胸动作。将您的指尖推向远处的池壁。 开始练习时先不要呼吸。就像我们在做头引导的压胸练习时那样，自觉感知。每次压胸动作都将您的指尖向前推，并不断强化这种感觉。 保持头部在波浪线上运动。此时您也许感觉腿部参与了更多的波浪运动。但是您务必要确信 您是在用躯干造波，而不是在用手造波。让波动从胸部开始到两脚结束，这样可以增加波长。把动量通过肩膀传到指尖，一直向前。引导。开始时先不呼吸或少呼吸。 在你感觉轻松找到节拍之后，再加上呼吸。 当你感觉波形变长了，动作轻松后，再增加呼吸次数。 调整两手分开的宽度，体验哪种宽度更利于头部的放松和呼吸。呼吸时不要给手施加向下的压力。两手不要着力，只 是随波潜移。呼吸时眼睛向下看，并且始终把动量向前传导。不呼吸时，头刚好没在水面之下。 训练过程中数一下游一趟需要做几个压胸动作？不用游一圈就数一次。 压胸次数越少，说明您向前传导的动量越多。注意在减少压胸次数的同时，仍要保持良好的波动节奏。练习三滑向踮脚 滑向踮脚开始练习，把蛙泳和蝶泳滑臂动作与躯干的波动联系起来了。这个练 习比手引导的海豚式波动练习又略微进了一步。在连续几个向前的压胸动作之后，增加了一个手滑向踮脚的压胸动作。这里所说的踮脚怎么找呢？ 就是向前并向两边滑动两手，使两手分开的距离比肩略宽一些。 先做几个有韵律的海豚式波动。海豚式波动做的自然熟练。之后向前压胸， 听任两手滑道或下落到踮脚里。压胸时，手向外滑动，停止压胸并扶起呼吸时，手滑回并拢的位置。千万别学这位游泳者的错误动作， 他给两臂施加向下的压力，然后用小滑臂动作辅助起身呼吸。 向外滑动和向内滑动时，两臂都要保持轻飘飘不着力的状态。练习时给自己默默的喊着口令。压胸 压胸滑向踮脚滑回呼吸压胸压胸滑向踮脚滑回呼吸。 做这个动作感觉比较自然。之后把动作周期从三次压胸减少到两次。压胸压胸滑向踢脚滑回呼吸 压胸滑向踮脚滑回呼吸。反复做这个练习，一直练到感觉自己可以非常自然的做出滑向踮脚动作为止， 节奏放松。每次压胸要把动量向前引导。这个小家 我在吸气时头抬的有点高，但是他已经掌握了蝶吧共有的身体核心运动节奏， 这个游泳者也学会了这个动作，将来他游蝶泳和蛙泳时一定会很省力。最后，每次压胸 时，手都滑向踮脚，反复练习，直到感觉动作非常自然为止。
113余晓余
03:31查看AI文稿AI文稿在宽轨上游泳， 在汹涌的水面上要改善稳定度，方法之一是宽轨游泳。 大多数的勇者在手向前时越过中心线，这会分散您的力量，也会让您重复过度旋转的动作，这会让您变得更不稳定。 宽轨的手臂动作将让您在波浪中游的更稳，所以当您延伸手臂时，双肩就是用这样的概念。沿着泳道前进， 用水下换手分解动作，学习宽轨， 然后记住在泳池中练习的感觉，最后把每个动作确实运用在公开水域。在练习宽轨时， 想象在您的头前方有颗大树干，双臂保持在树干以外。我们称这个动作为报数 木偶手臂。 因为在划水时会不停的使用您的手臂肌肉，所以应该在抬臂过程中让他们放松。在美婴里放松未用到的肌肉一千次以上，以节省您的体力，能让您游的更远， 再久也不疲劳。在短程游泳时，轻松而紧凑的抬臂也是非常宝贵的。在波浪水面放松手臂会吸收 受波浪的影响，让您保持在泳道上。僵硬。手臂会将波浪阻力传送到您的躯干，可能让您偏离泳道。在尝试换手动作中，搭配木偶式抬臂， 熟悉整个动作演练中的放松感， 牢记后运用到公开水域中。 练习时，感觉手和前臂在抬臂时悬吊在手肘上，像个木偶或 布娃娃。把手和手指放松，那么前臂也会跟着放松。
53余晓余
13:15查看AI文稿AI文稿now in this next stage， we're going to get into the full arm action for learning how to coordinate and move through the different phases of the arm action is going to be our focus today， hi， i hope you've been enjoying your practices learning to turn your body to the side and back to the center without moving your head we're now ready to move on to the next stage and the next stage is learning the full arm action both under the water and over the water and we've got three separate phases first phase we call ready the second phase we call steady and the third phase believe it or not is called go where we find the path of maximum power and minimal resistance when you're first learning this you need to break it down into separate movements so it's a little bit like a child learning to write for the first time we start with capital letters and everything is sharp and held and very still then we learn to do curvy movements it's lowercase it's a bit more rounded and then we move into the third stage which is joined up writing so one movement will flow into the next and like in the previous lesson， the idea is to maintain the relationship between the head neck and back， so we're not turning the head later in stage three， where we'll be learning to breathe the head will turn but initially we need to learn how to turn the body without turning the head？ so what you learn in stage one is going to be reinforced in this next age in shore method front crawled in order to achieve， maximum balance and stability we start with two arms forward which we called the ready phase before trying the ready phase in the pool， i always recommend that you try it standing up so this is how we start the action we start with a hand by your side or the eyes at eye level we're evenly distributed on both feet we take a step forward with our lead leg， which is in this case it's going to be my left and we extend the front hand making sure that it's flat and we make sure that the back foot and the front foot are both facing forward ideally you take a small step not a big one it's a small step avoid taking big steps and extend the arm this is in line with the shoulder and the second arm is turned to the side i can feel the muscles of my side of my body switched on and i can feel my weight right in the center just like bend at the front knee and my eyes are at eye level ready it's really important that the left arm is to the left of my spine and the right is to the right always avoid crossing your arms over eyes looking forward knot down weight right in the middle now the other side weight in the middle eyes looking forward ready and again ready step forward as if you're taking a pigeon step so it's a very small step it's really important that your back foot also faces forward you're not going to turn it out step forward that's perfect now take the lead hand bring it up make sure it's in line with the shoulder and the second on bring it up yeah now the position is the left is to the left the right is to the right so this hand needs to be in line with this shoulder and this hand needs to be in line with this shoulder if you're in front of the elbow this is the right position to enter the water if you're behind the elbow you've got too much rotation the second phase we call steady so what we're doing in the second phase， we're moving from having both arms in the water to balance us to using the front arm to stabilize to bring the shoulders into equilibrium ready and i move to steady now the reason i'm going moving up onto my tip toes is to represent if i was to press down on the water that would create a little left so it's if i'm going to go over the top of something so i'm going to go ready steady ready my weight is on both feet on steady my weight moves forward to the front foot and i'm maintaining the direction of the head neck and back， so with no turning ready steady it's not pulling ready steady ready ready ready learn the first two phases ready to study now we're going to move to the go phase， so the go phase is the propulsive movement， so we go now in the go faith the directional hand which is this hand is leading the movement the propulsive arm is going to propel you steady and go feels to me when i'm doing this movement in the right sequence it's like i'm catapulting myself for it so i'm going ready steady and if you're right handed it's often easier to lead with the right hand if you're left handed you might find it easier to lead with the left hand， but it's really important that your back is open， but the left is to the left the right is to the right and when you rotate here it's very easy to leave your balance so if you were standing in front of a mirror， you would see both arms in view if the fan comes too far back you'll lose your balance so left to the left right to the right those of you that's from a lot of front crawl， it'll be tempting for you to shorten the movement to do what we call the chicken this is a slightly blocked so the objective is to move from ready to steady to go in one flowing action to my right hand and my left hand arrive at the final destination at the same moment now just to give you an understanding of the movement， i'm going to show you without the arms， so you can see the way movement from the legs i have my weight in the middle with a slight bend on my front leg feet facing forward steady i move up onto tiptoes and go i turn to the side while maintaining the relationship to my head neck and back ready steady go ready steady go ready steady go ready steady go ready steady go ready steady go ready steady go ready steady go ready steady turn center tip toes spin center tip toes spin move up turn out center move up turn out ready steady go ready steady go working with a partner is a lot of fun and it really helps you get a sense of the rhythm of the movement， the differentiation between the propulsive and the non propulsive phases and the body ready steady go drop hands turn the head okay so now we're moving into the joined up phase the one stroke merge it into the next it's like joined up writing so i'm going to do three phases and join one stroke to the next do this for the camera ready steady as one go is two and then ready steady as one so it's like we're moving in we're moving out okay， so step forward ready steady good go！ ready steady go ready steady！ what's each other the arms are moving away from each other moving towards each other the hands are moving away towards away here there's an awareness of your front and then that's your back and now you're filling your front and now you're feeling your back now you're feeling your front back front back front chest open your back for your chest open your back for your chest open your back chest ready steady fly ready steady fly ready steady yeah yes！ the eyes forward wait right in the middle， we this is ready steady go we step back center， side center， side center， side center， side center， side center， side hands towards hands away hands towards hands away hands towards hands away breathe out and shoo shoo repetition is another skill so the more that you can do this movement or the series of movements the more ingrained it will become and the easier it will be to apply when you get back into the water。
334syl
03:38查看AI文稿AI文稿游出泳池吧！游出泳池，转向无边无际的大海， 对于持续想改进游泳技能的您来说是最棒的选择，不仅能探索和发掘自我潜能，更有机会游向您最向往的地方。想象一下，漫游在温暖清澈的热带海洋 或是自然清新的湖泊，您想要轻松又有效的游过澎湃的海洋，还是汹涌的人潮呢？如果可以从一个地方游到另一个地方，而不是从一面墙游到另一面墙， 那会是什么样子呢？也就是说，您可以自由自在的游在任何距离，任何地点。 当您把在泳池里学到的轻松、舒适、自信这些最佳的游泳技巧运用在辽阔的海洋，您就拥有如此棒的能力，并 并且享受着海洋带给您的回馈。接下来，我们将以实用课程教导您如何 将泳池技巧用在无边无际的海洋中。我们也将给您介绍一些超越泳池所学到的技巧，只能在公开水域才能培养的技能。第一部分， 长游自由式能加强您在泳池所使用的技巧以及畅游大海的重要技巧。 当您在海浪中游泳，这一些技巧可以改善您的操控力，同时也提供给您一些重要的技巧，让您没有负担的长游，从而减少换气休息的时间， 学会更多更有效的运用在海洋中的游泳技巧。第二部分，和朋友同游可以让您跳出舒适圈， 在朋友的陪伴下，您可以变化出想象中的各种方式，不一样的花样和队形，每个技巧都会让您学会新的技术和增添自信心，为您畅游大海和参加竞赛做好充足的准备。 直线游泳，并肩游泳，一起游向前， 或者尽情的和朋友一起享受共有。还能学到 如何轻松掌控竞赛开始阶段的混乱场面，以及如何能更有效的绕过浮标，甚至可以学到能用在泳池里的新勇士。 最重要的是，通过在大海里的实际演练，也能帮助您建立您的专注力，在未来都将成为您的秘密武器。
480余晓余
12:20查看AI文稿AI文稿lesson， two will teach you to slip the longest sleekest most fish like bodyline through the water to minimize dragon turbulence to swim farther and faster easier the drag reducing skating position you imprint here should become integral to every practice drill and every freestyle stroke you take from here on next you'll reduce drag by lengthening your body line your first time rehearse extending a relaxed hand on the track you set during prone glides then from core balance position extend your arm and hang your hand kick gently as you memorize how it feels then stand and repeat on the other side skating position is the foundation of efficient freestyle patients in refining the details will help you travel farther and feel better on every stroke allow hours of practice to memorize the critical sensation and months even years to turn them into unbreakable habits first re check that your head is hanging gravity neutral with your laser pointing forward hang your extended hand just outside your shoulder line initially it will feel most natural to have it in front of your nose it takes concentration to keep it in front of your shoulder heighten your sense of horizontal or x axis hand position by sliding your hand to the center then back outside noticing where nose and shoulder go as you do your nose should point down and your shoulders should be unstacked re check that your shoulder barely clears the surface it takes core muscle to hold this position rotate to stacked shoulders then back to just enough rotation to better sense the difference next heighten your awareness of vertical or y axis hand position and relaxation lift your fingers toward the surface your laser beam goes with them then reach toward the bottom before returning it forward again repeat these experiments until the optimal hand depth is clear when you find your best position extend the front of your wrist forward a few millimeters feeling your body line lantern choosing and imprinting the optimal hand location in skating is truly consequential your hand should spear to this exact position in every practice drill and every freestyle stroke you take from here on finally take care to keep your elbow inside your body line when it pulls back it will pull your hip and shoulder too far around which will make you unstable in subsequent drills skating deserves countless hours of imprinting and refining because it's the essential foundation of a slippery low drag freestyle a lot plenty of time to imprint each critical focal point hang your head and check that your laser points forward memorize an imprint hand position just outside your shoulder line with fingers tipped down and wrists slightly below elbow always relaxed never stiff memorize this as a target to which your hands will always fear check that your shoulder is barely a above the surface with core engaged to hold your position align yourself from torso to toes behind your arm feel a sense of tone not slack but not tense in your body line patiently imprinting these details now will allow you to focus on other points and drills that follow after you've familiarized with all skating focal points reintroduce breathing this rehearsal may ease the way keep your laser pointing forward the back of your head against your shoulder and one goggle wet if breathing is difficult sweet spot can help roll to wear your comfortable pause as long as you wish to relax and breathe freely then return to your best skating position and recheck focal points as i rotate up my lead hand turns up and floats up as i rotate down i return to a fingers down track position imprint so you can repeat this precise action in the drills that follow to learn advanced breathing practice nodding your head sideways in skating if normal head position is zero degrees practice nodding to about ninety degrees in small steps or look sideways just below the surface noticing how close the air is explore how little movement it takes to breathe then practice breathing with minimal rotation give close attention to your hand keep it relaxed weightless and on a wide track after each breath review all skating details returning to this exact position after you breathe and the drills that follow is essential to effective practice in lesson three you'll move dynamically from your best creamline on one side to the same position on the other from right skating to left and back again these steps will help prepare you first rehearse with feet on the bottom keep your shoulder just above the water and your extended hand hanging on its track as you sneak the other hand to your goggles hold for a few moments to memorize then repeat several times before doing it on the other side then try it in skating position taking a moment to recheck focal points sneak your hand forward keep your elbow close and follow the track pause at your goggles to check that your shoulder and hip are up hold there kicking lightly with your lead hand hanging on its track long enough to register how this feels notice that my left arm remains on its track avoid this common error as my left hand comes forward that shoulder drops keep the hip and shoulder up as shown here ready to release power with a well timed hip drive after imprinting this position for a full breath deep in its imprint by moving your hand forward several times hit the same position each time after several repeats finish with a switch and check your skating focal points before standing repeat the same sequence on the other side on one length you can start with core balance breathe once while bubbling steadily transition to skating breathe again while bubbling rehearse arm recovery breathe then do one switch skating on the other track breathe once breathe again rehearse the recovery then recover pause and switch once stand to breathe and switch the other way lesson three ships from passive to。
48水中游自在泳
10:03查看AI文稿AI文稿lesson six will teach you to use weight shifts to create effortless propulsion you'll learn to recover on wide tracks and spear your hand to its target at the most effective angle you'll also learn to connect arm and leg action to power from your core finally this lesson will guide you to a seamless transition from drill practice to a new improved whole stroke this is the first drill that involves bringing your arm from the water how you move it forward matters a great deal rehearsing this way will help you learn the optimal positions and movements much faster inch your arm forward with your hands submerged move your elbow a few inches then check that your arm is still hanging like a rag doll finally pause with your arm hanging in front of your ear waggle and dip it there when you've maximized your relaxed range of motion repeatedly retrace your path until you can move a vertical arm this far without strain also follow wide tracks forward lead with your elbow feel your relaxed hand trail behind then push into superman glide pull one arm back and rotate off your stomach after a moment repeat the action you just rehearsed hang your arm forward of your ear and seek an effortless equilibrium when you lose momentum or need a breath stand repeat with the other arm lead with your elbow then hang a relaxed arm in front of your ear while kicking gently this shows how much concentration it takes to keep both arms on wide tracks i think my left arm is wide， but it's not front of my nose starting with superman glide will help you find the weightless feeling that makes swingsgate easier take an interrupted breath and practice a second cycle here i do better keeping both arms on wide tracks notice both hands are relaxed finish by falling into one switch progress from one easy switch to several hang your arm in front of your ear then nudge your hip to initiate a switch notice that both hands are always relaxed and that i pause with both arms forward before switching do a few effortless switches before doing more hang your hand then spear to the same target each time your elbow and upper arm should barely clear the surface your switch should hardly disturb the water as in lesson five you'll learn fastest by practicing briefly but well when you perfect three switches add an interrupted breath and two or three more switches then eliminate the pause and transition to continuous switches these switches are continuous but leisurely the lead hand is patiently holding water at its target while the other hand comes toward its target from a high steep angle drive into the same fingers to toe streamline as in spear switch keep making your switches less deliberate and more flowing as you do only your hand will be submerged when you introduce continuous breathing take only one breath， but do it well as you breathe keep up a relaxed and patient lead hand until you switch as in less than five breathe less frequently allow at least three switches between breaths when one breathing cycle goes well add a second breath your rhythm should almost match that of whole stroke if three switch breathing goes well try every cycle breathing to one side keeping a patient lead hand on a wide track during each breath keep both hands relaxed at all times this saves energy and improves the entry angle each arm follows a straight wide track forward with a relaxed hand just submerged after many short meticulous and examine repeats your practice of swing switch will feel and look much like whole stroke swimming。
121水中游自在泳
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01:35查看AI文稿AI文稿in recovery control your motion with your elbow nod your hand this technique helps you to understand the motion of your elbow by eliminating the influence of your forearm bend over and extend your arm in the water and touch your shoulder with the other hand open your armpit and move your elbow along the scapular plane move your elbow four inches in front of your body while preventing your back from arching swing your arm while paying attention to your elbow position make sure you move your arm in front of the scapular plane by paying attention to your elbow position rehearse the swinging motion on both sides and after you can control your motion with your elbows swim free style make sure your forearms are relaxed by moving your elbows。
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