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對(duì)泳者的10個(gè)好建議（譯文） 資料來源：游泳夢工廠 Swimming Better To Do List - 10 Better Swimming Tips for Swimmers (游得更好要做事項(xiàng)的清單--針對(duì)游泳者的10個(gè)良好小貼士 Swimmers To Do List - Improve Your Swimming 
There are many things that swimmers can do to swim better. This to do list of 10 ways to better swimming could help any swimmer improve their swimming. Get this to do list done and swim on! 要游得更好，泳者有很多事情要做。這個(gè)清單中包含了針對(duì)更好的游泳的10個(gè)途徑，能夠幫助任何游者提高他們的游泳水平。按著這個(gè)清單去做吧，游起來！ 1.經(jīng)常游泳 （如果你不能平均每周大概游三次泳，你將失去你的水感，同時(shí)你的技術(shù)也將開始退化。沒有感覺、沒有技術(shù)、沒有速度。如果選項(xiàng)是一次或兩次長時(shí)間（距離或時(shí)間）鍛煉，或者三次亦或四次短時(shí)間（距離或時(shí)間）鍛煉(4個(gè)選項(xiàng)之間選一），相對(duì)于每周僅僅只作一些很少的較長時(shí)間（距離或時(shí)間）鍛煉泳者，那些經(jīng)常游泳的人似乎作得更好。） 2.要用良好的技術(shù)去游泳 （在整個(gè)鍛煉中所有游泳下，盡最大可能保持（好的）游泳技術(shù)。如果你試圖用壞的技術(shù)游快，你是在浪費(fèi)體力。如果你能自覺游得快，同時(shí)使用良好的游泳技術(shù)，你將收獲更大） 3.把分解練習(xí)當(dāng)作每次游泳鍛煉的一部分（在你鍛煉的開頭，中間，結(jié)束部分(或者三個(gè)的任意組合），做一些特定的技術(shù)練習(xí)以加強(qiáng)良好的游泳技巧，有許多分解單項(xiàng)練習(xí)你可以做為調(diào)整，或者幫助你開發(fā)更好的技術(shù)） 4.進(jìn)行挑戰(zhàn)性的鍛煉(每周一至兩次（這取決于你游泳的頻率）做擁有魅力的鍛煉的一部分--努力推進(jìn)，盡力，無論你想怎么稱呼它。如果你的所有訓(xùn)練都注重在技術(shù)上，你的技術(shù)將會(huì)改善。但當(dāng)你嘗試游得更快時(shí)將會(huì)發(fā)生什么事？你將會(huì)變得疲勞，你的技術(shù)將會(huì)退步，而你同樣也把它稱為一天（游泳練習(xí)）。如果你做一些努力或者有挑戰(zhàn)性的練習(xí)-混合進(jìn)技術(shù)練習(xí)---與之不同的練習(xí)或者與之相同練習(xí)的一部分---你將學(xué)會(huì)在快速游進(jìn)時(shí)保持良好的游泳技術(shù)）
5.（做一些容易的訓(xùn)練練習(xí)）
（這取決于你游泳的目標(biāo)，可能沒有任何理由做一個(gè)或兩個(gè)以上的艱苦鍛煉設(shè)置一個(gè)星期（練習(xí)時(shí)間），只要你做一個(gè)或兩個(gè)比較容易的鍛煉，道理也是一樣。困難的事情工作辛苦，簡單的事情工作容易。而每種工作都將得到良好的結(jié)果。）
6.（做流線直體練習(xí)）
（這可能是一個(gè)開始，蹬壁出發(fā)，或者轉(zhuǎn)身，但你應(yīng)該總是用相同的方式做這些事--流線。然后進(jìn)入到“流線”與游進(jìn)的過渡。但一開始，總是一個(gè)流線。）
7.每次都用同樣的方式蹬離池壁 如果你正要來一個(gè)轉(zhuǎn)身，那么你要總是采用蹬離池壁的方式。當(dāng)你開始一組（練習(xí)）時(shí)，你應(yīng)該準(zhǔn)確地用同樣的方式蹬離池壁，即如果你要轉(zhuǎn)身時(shí)將要蹬離池壁的方式。很多比賽都會(huì)有比出發(fā)更多的轉(zhuǎn)身。獲得一些任何轉(zhuǎn)身部分的實(shí)踐都是有益的。 8.穿一件為競技游泳而制造的泳衣
這并不意味著花$ 300，買最新和最偉大的高科技泳衣。這意味著，如果你想提高你的技術(shù)或去學(xué)習(xí)如何把握技術(shù)時(shí)更快，就不穿寬松的沙灘短褲。 9.請求別人觀察你游泳 更妙的是，你找人來拍視頻?？陀^地觀察你做什么（或通過視頻回顧自己的動(dòng)作），如果你是通過移動(dòng)池，對(duì)提高您的可能沒有意識(shí)到的
游泳技術(shù)。就可以產(chǎn)生一些更好的意見。 10.偶爾使用腳蹼 除了其他好處，游泳腳蹼（單蹼或雙蹼）能夠幫助你獲得（人為地）一個(gè)更好的身體姿勢，同時(shí)你將學(xué)會(huì)你在游泳時(shí)的感覺。接著，當(dāng)脫掉腳蹼時(shí)，你能夠通過感覺嘗試再現(xiàn)這個(gè)姿勢，因?yàn)槟銓⒁呀?jīng)擁有了一個(gè)良好的感覺----當(dāng)你從那兒獲得的它將快速的感覺。
1.Do swim frequently If you don't average about three swims a week you will lose your feel for the water and your technique will begin to deteriorate. No feel, no technique, no speed. If the option is between one or two long workouts or three or four shorter workouts, swimmers seem to do better when they swim more frequently as opposed to only doing a few longer workouts each week. 2.Do swim with good technique Maintain the best possible technique at all speeds during a workout. If you try to go fast with bad technique, you are wasting energy. If you can teach yourself to go fast while using good technique, you will make bigger gains. 3.Do drills as part of every swimming workout Early in your workout, in the middle of your workout, or at the end of your workout (or any combination of the three!) do some specific technique work to reinforce good swimming skills. There are many drills you can do to stay tuned up, or to help you develop better technique. 4.Do challenging workouts One or two times a week (depending upon how frequently you swim) do part of your workout with oomph - push the effort, go hard, whatever you want to call it. If all of your workouts are focused on technique, your technique will improve. But what will happen when you try to go faster? You will get tired, your technique will deteriorate, and you might as well call it a day. If you are doing some hard or challenging workouts - mixed in with technique work - as different workouts or as part of the same workout - you will learn how to hold good technique while going faster. 5.Do easy workouts Depending upon your swimming goals, there may be no reason to do more than one or two tough workout sets a week, as long as you do one or two easier workouts, too. Work hard on the hard things, and easy on the easy things, and each kind of work will give better results. 6 Do streamlines It might be a start, a push-off, or a turn, but you should always do things the same way - streamline, then into the transition between the streamline and swimming. But first, always a streamline. 7Do leave the wall the same way every time Always push off the walls the way you would if you were coming out of a turn. When you starting a set, you should push off the wall exactly the same way that you would be pushing off the wall if you were coming out of a turn. Most races have more turns than starts, and getting some extra practice with any part of a turn is a bonus. 8 Do wear a swimsuit made for competitive swimming This doesn't mean spend $300 on the latest and greatest high-tech slicker than skin piece of swim wear. It means don't wear baggy beach shorts if you are trying to improve your technique or go learn how to hold technique when going faster. There are times to wear a swimsuit that gives you some extra drag, but not before you have mastered good technique. 9 Do ask someone to watch you swim Better yet, get someone to video you. Getting some eyes to watch what you do (or using your own via a video review) while you are moving through the pool can yield some great feedback on your swimming technique that you may have not realized. 10 Do use flippers occasionally Among other benefits, swim fins or flippers can help you achieve (artificially) a better body position and you will learn what that position feels like while moving. Then, when the flippers are off, you can try to recreate that position by feel, since you will already have a better idea what it will feel like when you get there. |
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