主题：【原创】自学游泳体会 -- NTLS

保持高臀是关键

76 Taking a Bow鞠躬尽直

-learn to stablize motion using the abdominals

-isolate upper body motion

-use abdominal muscles to maintain a straight spine 弯腰但腰是直的,压胸带动头一起向下

77 Weight Shifting重心前移

压胸到全身最低点即可,腿不能下沉,2秒一次的节奏

-feel both natural and downhill body positions

-learn to shift weight forward

-develop effective core tension and stability

78 Ribbon Writing看彩带在水里如何飘舞

-understand the fluid nature of the dolphin

-generate high power in the body

-learn to transfer power to the feet

79 Deep to Shallow Dolphin由6尺深水到2尺浅水,振幅减小到一尺以内

-practice full body dolphin

-experience the forward line of the dolphin

-achieve a compact dolphin wave

80 Dolphin Dive池边跃起,身体和腿脚跟着头走

-understand the full body action of the dolphin

-experience the line of the dolphin

-feel the transfer of the power to the feet

81 Vertical Dolphin垂直踢水腰腹发力

-develop a productive dolphin

-practice a continusous kick

-use a fluid full body dolphin

82 Back Dolphin仰面伸手,踢水一尺半,膝不出水,腹肌发力,小腿跟随

-use the abdominal muscles for dolphin

-gather power for lower body movement

-avoid over bending at the knees

手的动作

83 Pitch to Press拇指向下手往外扒,抱水时拇指转向上手往里扒,推水时拇指转向内,其他手指指向池底

肘保持高位

-feel the path of the butterfly arm stroke

-learn to press back and not down

-use correct hand pitch to maintain pressure on the water

84 Sweeping Question Marks画个问号

压胸翘臀往下瞧

-feel the path of the butterfly arm stroke

-sweep wide to narrow 由宽到窄

-sweep deep to shallow 先深后浅

85 One Arm Butterfly单手

踢水压胸翘臀往下瞧

抱水抬腿

-feel the rhythm of the butterfly arm stroke

-practice the path of the arm stroke

-press back on the water

86 Left, Right and Both Arms先左再右后双手

-feel the line of the stroke

-practice accelerating to the back of the stroke

-experience butterfly rhythm

87 The Round off 向外出水,不是向后

-press outward the end of the stroke

-practice a quick finish of the stroke

-learn to release the water in back

88 Pinkies Up 移臂时小指在上,压胸

-maintain a pinkie up position

-feel a relaxed recovery

-create an arch with your arms over the water

89 The Flop 手放松

-use your chest and shoulder to recover

-finish the recovery in a downhill position

-feel a relaxed recovery

90 Reaching to a Y 入水点再肩线外,拇指向前,小指向外

-finish recovery with your fingertips wider than your shoulder

-align from the thumbs

-position the hands to hold more water

91 Breathing timing推水时吸气,头先入水,手后入水

-learn the timing of the butterfly breathing

-achieve the inhale at the high point of the stroke

-feel the face return to the water before hands

92 Flying Dolphin Dives 鱼跃入水

-learn the timing of the butterfly breathing

-breath within the line of the stroke

-feel the wave of the stroke

93 Eyes on the Water手过肩,胸下沉,头入水,手前外伸

-learn to maintain a stable head position

-practice looking down at the water while breathing

-use the natural wave to the stroke to breathe

94 Hammer and Nail额头敲钉

换气要快,完事之后,立即下潜

-learn to breathe from the core

-shift to a downhill position after breathing

-maintain a stable head position

95 Advanced One-Arm 头到臀,臀到脚

保持高臀:

开始抱水时,压胸,高臀

开始推水时,打水,高臀

开始移臂时,压胸,高臀

-maintain a high hip body position

-feel the hips as the centre of the butterfly

-use leverage in the butterfly

96 No kick butterfly

-achieve a dolphin without independant leg action

-use leverage in the butterfly

-power the stroke from the core

97 No pause fly

-establish rhythm from the core

-maintain momentum and leverage

-avoid damaging pauses in the stroke

Grab hold of water the instant your reach the Y.

Anchor your hands in the water.

Vault your body forward over your hands.

蝶泳展示的美不仅是力量,主要是协调.

98 Chest Balance 压胸抬臀

-benefit from the downhill position

-avoid a flat butterfly

-bring momentum into the next stroke

99 Coord Checkpoint 三点同步跃进:快推结束,吸气,第二次向下打水

-coordinate the arms, legs and breathing

-use momentum and leverage

-achieve effortless breathing

100 Quiet Butterfly 无水花的入水

-achieve a clean entry

-direct the stroke forward

-swim butterfly with water, not against it