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Old 08-30-2011, 10:21 AM   #1
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Old 08-30-2011, 10:40 AM   #2
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转载自 81068044 2010年07月01日 10:13 浏览(loading...) 评论(0) 分类:个人日记

蛙 泳
蛙泳配合有一个顺口溜,在讲授蛙泳动作要领之前先先容给大家:“划手腿不动,收手再收腿,先伸胳膊后蹬腿, 并拢伸直漂一会儿。”从顺口溜中可以看到,手的动作是先于腿的动作。一定要在收手后再收腿,伸 手后再蹬腿。

臂部动作:
  1、外划。双手前伸,手掌倾斜大概45度(小拇指朝上)。双手同时向外、后方划,继而屈臂向后、向下方 划。
  2、内划。掌心由外转向内,手带动小 臂加速内划,手由下向上并在胸前并拢(手高肘低、肘在肩下),エアフォース,前伸。
  3、前伸。双手向前伸(肘关节伸直)。 要提示大家留神的是:外划是放松的,内划 是使劲的、加速实现的、前伸是踊跃的。
蛙泳的完整配合动作:双手外划时仰头换气,双手内划时收腿抬头稍憋气,双手前伸过火时蹬腿吐气 。
腿部动作:
  1.收腿:屈膝收腿,脚跟向臀部聚拢,小腿要躲在大腿后面慢收腿,这样能够减少阻力。收腿停止时,两膝 与肩同宽,小腿与水面垂直,脚�在水面邻近。
  2,翻脚:两脚距离大于两膝间隔,两脚外翻,脚尖朝外,脚�朝天,エアフォース1,小腿跟脚内侧对准水,像英文字母“W”。
  3.夹蹬水:实际上是腿伸直的进程(屈髋、伸膝),由腰腹和大腿同时发力,以小腿和脚内侧同时蹬夹水, 先是向外、向后、向下,然后是向内、向上方蹬水,就像画半个圆圈。 向外蹬水和向内夹水是持续完成的,也就是连蹬带夹。蹬夹水完成时双腿并拢伸直,双脚内转,脚尖绝对。蹬水的 速度不要过猛,要由慢到快地加速蹬水,两条腿将 近伸直并拢的时候蹬水速度最快。
  4.停:双腿并拢伸直后在一个短暂的滑行(1-2秒)。
自 由 泳
  游泳是全身活动,任何一个部位的运动都离不开全身的和谐配合。从名义上看,自在泳依附划水和打腿发生推动力 ,实际上,air force 1,躯干的作用也不能疏忽。首先,躯干 应保持必定的缓和度,腰部假如松软,全部人就像一摊泥一样。其次,身体的动弹可能有效地施展躯干部大肌肉群 的力气,减少阻力,进步工作后果。
自由泳的完全配合有多种情势。个别常见的是每划水2次,打水6次,呼吸1次。
1、手的入水点在肩的延伸线和身体中线之间,以大拇指领先,斜插入水。
  2、入水后,手、肘、肩持续前伸,使手臂舒展。跟着身体的滚动,屈腕、屈肘,手臂向 外、后方抓水;手下划到最低点后,ナイキ エアフォース1,旋转手臂向内、上、后方划水,坚持高肘屈臂的划水姿态。
  3、手臂与程度面垂直时,经手当先,加速推水,手臂转为向外、向 上和身后划水直到大腿侧,提肘出水。
  4、出水后,手臂做作、放松地经空中向前移臂,保持高肘姿势。而后手在肩前领先入水,开始 下一个动作,ナイキ エアフォースワン
  1、手臂在水下成曲线划水路线,nike air force 1,从侧面看,手相对身材的划水轨迹为“S”形。
  2、自由泳两臂配合有前交叉配合、中交叉配合、和后穿插配合3种基础形式。本图为前交叉形式,为初学者 比拟轻易控制的方法。
  单臂打水划臂动作是初学者应当重点训练的动作。如斯图,左臂划水,那么可以右臂扶板。普通腿打水10产次左 右,手臂划水一次。把握到一定水平的时候可以加上呼吸训练。详细组数以及练习方式,咱们会在教养中具体介绍 。
  腿部鞭状打水:
  1、打腿动作从髋部开端发力,大腿带动小腿,做鞭状打水动作。
  2、向 上打水腿从直到弯。以直腿开始向上打,脚濒临水面时屈膝,小腿上抬,使脚�露出水面后向下打水。开始可直腿 打水,但腿略放松,不要僵直,在水的压力下腿会 天然弯曲。向下打水前膝关节曲折角度约130-160度,打水幅度约为30-40厘米。打水时要绷脚(芭蕾脚),不要勾脚。
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