全浸蝶泳的文字以及翻译

全浸蝶泳的文字以及翻译1

LESSON 1: SHORT AXIS BALANCE AND ROTATION.
Lesion 1-mastering balance and rotation common to both strokes, begin with head lead balance drills, with your arms lie lightly with your sides. Because you won’t be able to make use or you arms for support, you will learn to initiate movement in rhythm in your core body. You will learn the essential movement of flying breath with little to do with your arms and legs. the key skill is learning the effortless and rhythmic body dolphin.

Drill 1: Head lead body dolphin
To begin our first drill--head lead body-dolphin. Pulse you chest gently and rhythmically and let you body react. First practice short repeat without breathing. Just focus on making your body wave rhythmic gentle and relax. Moves as quietly as you can, keep you legs long and supple, just as extension of you body wave. Try to avoid what this swimmer's doing, which kicking too hard and using the legs instead of core body to initiate the harmonic wave. There's no over kicking in the body dolphin, don't use thigh muscle at all. There should be no splash at all and your features never leave the water. You should also try to avoid this common mistake, using a pecking motion of your head, your head should direct energy forward, keep a lazy chin, letting your nose pulse forward with each chest press. Don’t worry how fast you’re moving, your rhythm will be influenced by your hip flexibility and body tide [1]. The key skill is using your head to channel up and down pulsing into forward movement. Your head should barely submerges, feel each pulse move in crown of your head to the end of pool, there should create a ripple, that flows down your body just as wave on through garden hose when you snap-on in [2]. When your body dolphin begin to feel nature and fluent, you can begin to fitting in breathing, you maintain flow rhythm more easily if you breach only once every 3 or 4 pulses at first. The main breathing skill is learning to breathe inside the line of the body motion, avoid jutting your chin. Your head moves forward just over the surface and continue through the wave in one smooth motion, maintain you body rhythm through each breath. Minimize up and down movement as you breathe, keeping your energy moves forward as smoothly as possible and without breaking the core body rhythm. Keep practicing until all of this becomes second nature. And return to this drill regularly to get back in touch with the relaxed core body rhythms. That’s it. That’s looks good.


第一课：短轴平衡与转动
第一课，我们要掌握平衡与转动，从头部引导平衡练习开始，把手轻轻的贴在身体两侧。因为你无法使用你的手臂，你需要学习有节奏的运动你的身体。你要学习飞行阶段中的移动要点，以及呼吸时尽可能不动你的手臂和腿。关键技术是学习轻松有节奏的海豚游。

练习1：头引领的海豚游
开始我们第一个练习，头引领的海豚游。让你的胸部波动起来，然后身体就会有节奏的反应起来。开始先练习不呼吸简短的重复动作。只把注意力集中在你身体有节奏的波动，波动要温和、放松。尽可能轻轻的移动，保持你的腿部伸长，且柔软，当作身体波浪的延伸。试图避免像这个游泳者一样做，踢腿太猛，不是用身体而是用腿来启动波浪的。在做海豚踢的时候，踢腿不要过分，不要使用大腿的肌肉（奇怪？踢腿不用大腿肌肉的嘛？）。不要溅射出水花，你的身体不要离开水面。你也要避免这些常见的错误，比如头像鸟啄食一样动，你的头应该引导能量向前，下巴呈一种慵懒的姿态（应该是不要太紧张，不要抬下巴的意思），每次胸部下压时，让你的鼻子向前冲。不要考虑你游的有多快，你的臀部的弹性和身体的波动影响你的节奏。关键技术是用你的头上下波动来产生前进的力量。你的头部应该刚刚浸没在水中，感觉每次波动都是头指向池的末端，这会产生一个波纹，……（没看过视频，这个不知道怎么翻译）。当你海豚游感到自然且流畅时，你可以加入呼吸，你可以更轻松的保持流动的节奏性如果你开始每3、4个波动呼吸一次。主要的呼吸技术是要学习在身体运动的区间内呼吸，避免抬下巴。头向前移动刚好越过水面，然后继续下一个平滑的波浪移动。通过每次呼吸，保持身体的节奏性。呼吸的时候要最小化上下移动的动作，保持你的能量尽可能平滑的向前移动，不要破坏整个身体节奏。一直练习，直到这成为你的本能。并且要适时规则的回来做这个练习，以恢复整个身体的节奏。就是这样。看上去很不错。
Drill 2: Hand lead body-dolphin
In our second drill, we practice the same skill with longer vessel by extending the hand forward. You can keep you hands in tight streamline, or you may find as you see hear, this is in habitual body from undulating freely. If you keep a tight streamline, you are also more able to practice with your arm and hands as this swimmer’s doing rather than with your chest. To undulate more freely, keep you hands about shoulder with the part. Your main change in the awareness is to now feel each chest pulse thrust from the finger tips to the far wall. First practice without breathing as we did in the head lead pulsing, make that sense of pulsing your finger tips forward consistent, and keep your head within the wave line, you probably feel a little bit more involvement from your legs, but make sure you use your body instead of hands to generate undulation. You can increase your wave line by undulating mainly from your chest down to your feet, from shoulders to finger tips, you channel energy forward. Practice with a few or no breath until you feel relaxed and rhythmical. Once your body wave feels long and easy, breathe more frequently, just in the head lead drill, you should fit the breath into the motion of your body. Experiment with how far from your hands need to separate to let your head easily release and rise up to get breath. As you breathe place no down pressure on your arms, keep them weightless and moving forward. Keep looking down as you breathe and keep directing energy forward, between breaths your head barely dips blow the surface. As you practice count how many pulses that take you complete to the pool end, you don’t need to do this on every level, but low count is a good measure of how well you channel energy forward. Remember to stay rhythmic as you bring that count down.


练习2：手引领的海豚游
在我们的第二个训练中，我们练习同样的技术，但是我们把手向前延伸，像一艘长长的船。你可以保持你的手一个很好的流线型，或者自由波动。如果你保持一个紧凑的流线型，你更可以像这个游泳者一样练习你的手和上臂，而不是你的胸部。要波动的更自由些，保持你的手在肩膀附近（这句翻译好像不对哦…）。你在感觉上的主要改变是，现在你可以感觉每次胸部的波动以及指尖指向远段的墙。先训练不呼吸的游法，就像我们在上一个训练中一样。记得你的指尖一直向前，保持头始终处于波浪线内，你可能感到腿也参与了波动，但你要确定你是用你的身体，而不是手来产生波动的。你可以通过让你的胸部向下波动到脚的位置来增加你的波浪线，从肩到指尖，你把能量导向前方。练习的时候基本不呼吸，或者伴随少量呼吸，直到你感觉放松，且有节奏感。一旦你的身体波动感觉长且容易了，那就多增加呼吸的次数，像上一个练习一样，我们要把呼吸加入到身体的运动中来。一个关于手应该分多开的试验让你的头能够轻松的抬起来呼吸。当你的呼吸不会对你的手臂产生向下的压力，保持他们无重力状态且向前移动。呼吸的时候，要保持看着下方，保持把能量向前传递，在两次呼吸之间，你的头刚好浸在水面以下。你练习时计数一下，你游到池对岸需要波动几次，不需要每次都这么做，但是这个计数对于你是否很好的将能量传递到前方是个很好的估量。记住在计数的时候也要保持节奏。

这篇翻译的不好，slide to the corners不知道该怎么翻译，见谅

Drill 3: Slide to the corners
Drill #3 slide to the corners begins to link arm stroke for both breast and fly to core body action, it’s a simple progression from hand lead body dolphin. Just add a pulse that allows your head to slide to the corners after a few forward pulses. To find the corners slide your hand forward and pack until a bit more than the shoulder with the part. Start with rhythmic body dolphin when the nature body rhythm imprinted pulse forward with your chest allows your hand to slide or falls to the corners. Your hand slide out when you press down and slide back together again as you rise and breathe. Try to avoid what this swimmer doing, which is putting downward pressure on the arms that add the sculling motion that she comes up to breathe. Keep the arms weightless as you slide them pack and weightless as you slide them back together. Chains silently as you practice, pulse-pulse-slide to the corners-slide up to breathe, pulse-pulse-slide to the corners-slide up to breathe, the rhythm should never change. When this section begins to feel more nature, slide to the corners at the every second pulse, pulse-slide to the corners-slide up to breathe, pulse-slide to the corners-slide up to breathe. Keep practicing until slide your hands to the corners feels completely nature. Keep the rhythm relaxed and direct energy forward with each pulse. This young swimmer lifts her head a bit too much to breathe, but has mastered the core body rhythm common to both breast and fly. Nice. This swimmer has also learned the action that will lead to effective butterfly and breaststroke. Yes. Finally slide to the corner on every pulse, keep practicing until this feels completely nature.

练习3：滑行到角落（没看过视频，想不出这是什么训练方法，翻译的怪别扭的，也许是对角的意思？？）
练习3开始把蛙泳、蝶泳的手臂动作和身体的动作联系起来，这是个头引领的海豚游（第一个练习）的一个简单的进阶。只是加入一个脉冲，允许在一些向前的脉冲后，你的头能够滑行到角落。To find the corners slide your hand forward and pack until a bit more than the shoulder with the part.（不知道怎么翻译）。开始有节奏的海豚游，当你的身体有节奏的脉冲向前，你的胸部使你的手滑到或者掉落到角落。当你压下的时候，你的手滑出，然后你的身体升起并呼吸，你的手又滑回来。要避免这个游泳者的做法，在划水动作中，加入了手臂向下的压力，使得她浮起来呼吸。保持手臂无重力状态，不论你是划水，还是滑回去。这样连续练习，波动－波动－滑行到角落－滑行起来呼吸，波动－波动－滑行到角落－滑行起来呼吸，这样的节奏不要改变。当这一段感觉更加自然。在每2次波动时，滑行到角落，像这样波动－滑行到角落－滑行起来呼吸，波动－滑行到角落－滑行起来呼吸。保持练习，直到你这个训练感觉完全自然了。每次波动都要保持节奏放松，并且把能量引导向前。这个年轻的游泳者在呼吸的时候把头部抬的太搞了，但她已经掌握了蛙泳和蝶泳共同的核心身体的波动节奏。很好，这个游泳者已经学到了能够导致有效的蛙泳和蝶泳的动作。是的，最后每次波动都要滑向角落，一直练习，知道你觉得完全自然。