[游泳] 5 tips for Beginner freestylers

About The FreestyleStroke

关于自由泳

 

Freestyle is afantastic stroke. When you are competent at the stroke it's easy, fluid, smoothand fast. If you only swim breast stroke at the moment you'll find it feelscompletely different - freestyle is much more flowing. You know how awkward itis if you try and walk really quickly? Freestyle is like breaking into a run –it's a great feeling!

自由泳是一个非常好的泳姿。当你能够掌握它的时候，它轻松，连贯，流畅并且速度快。如果现在只会蛙泳，你会发现自由泳的感觉完全不同——它更加平滑。你知道如果你试着快步走，它会有多么尴尬吗？自由泳就像是跑步——它的感觉非常好！

 

Learning freestylepresents some challenges, the most obvious of which is how to adapt tobreathing in a face down position. Many novice freestylers have some anxietyabout putting their faces in the water whilst swimming. Don't worry, that'sentirely normal. Every year we work with hundreds of swimmers who want to learnthe freestyle stroke and meet these challenges.

学习自由泳面临一些挑战，最明显的是如何适应脸朝下的呼吸。在游泳时，把脸放入水中会让很多新手感到焦虑不安。不要担心，这完全正常。每年同我们一起，成千上万想学自由泳的泳手都会遇到这些挑战。

 

Here are our top 5tips to help you learn freestyle:

这是我们头五点建议帮助你去学习自由泳

 

Tip 1. Get help froma Swimming ‘Buddy'

第一条，得到会游泳朋友的帮助

 

If you know acompetent swimmer you trust, it will help a lot to have them in the water withyou. We call them a swimming ‘buddy'.

如果你认识一个掌握自由泳的人，这会让他们同你一起游泳。我们称他们为“泳伴”。

 

Having a buddy inthe water with you is reassuring. They can remind you of what you need to bedoing and they can point out where you are making good progress with yourstroke technique. They can also hold you in specific positions whilstyou get a feel for them.

有一个泳伴在你身边是非常让人安心的。他们会提醒你需要做什么，同时他们也会指出哪些动作有了提高。当你对他们有所感觉，他们会让你处于一个很特殊的位置。

 

We have written anarticle for freestyle swimmers who want to be a buddy and help their friends orrelatives learn to swim the stroke. See Help Someone Learn Freestyle.

我们写了一篇想成为泳伴并且帮助他们的朋友或者亲戚去学习自由泳的文章。

 

Tip 2. Develop AFeel For The Water

第二条，找到对水的感觉

Water is an alienenvironment to us; something we're not used to. Start off by simplylearning how your body moves and feels in the water – it's so important. Atfirst you don't even need to try and float.

Stand in the shallowend with your hands in the water and start to move your hands and arms aroundgently. Think about using your hands like paddles. Push against the water andfeel the pressure on your palms - this is the beginning of something called'feel for the water' that is very important to swimming technique.

水对于我们来说是一种陌生的环境，很多事情我们不习惯。从简单的练习开始，比如你如何在水中移动身体并熟悉水性——这很重要。最开始你甚至不需要去尝试漂在水中的感觉。站在浅池一段，保持你的手始终在水中，慢慢的开始移动你的手和胳膊。把你的手想象成船桨。推水然后感觉水给你手掌的压力——这是熟悉水性的过程，对游泳技巧来说非常重要。

 

As you get used tothis, try crouching down in the water and let it take some of your weight, allthe time continuing to move your hands and arms. Do this for about 5 minutes.Even when you are moving on to learning the freestyle action we recommend youstart every session with this exercise.

当你习惯这些后，试着去蹲在水中并且感知浮力，并保持始终移动着手和胳膊。做个动作持续5分钟。甚至当你开始去学习自由泳动作的时候，我们也建议你每节课都以此为开始。

 

We much prefer usinga pool that is nice and warm for novice swimmers, a cold pool can add tofeelings of anxiety.

我们非常喜欢新手们在一个好泳池并且水温比较暖和，冷水池会增加你的焦虑不安。

 

Tip 3. Blow Bubbles

第三条，吹泡泡

Practise yourexhalation technique when standing in the deep end.

站在深泳池的一端练习吐气技巧

 

Let the water takeyour weight - if you sink that's a good thing!

感觉浮力

 

Not many people knowthis, but the most important skill in freestyle is to be able to exhale freelyinto the water. Most people instinctively hold their breath when their face isin the water. This will make the stroke much tougher. When you are swimmingfreestyle all exhalation should be into the water, so when you turn your headto breathe you only need to inhale. This is the secret of breathing infreestyle.

很多人都不知道这条，但是自由泳中最重要的技巧是能够在水中呼气。大多数人，当他们把脸放入水中的时候，就会憋气。这会让游泳更加疲惫。当你自由泳时，所有的呼气都应该在水中，所以当你转头去呼吸的时候，你只需吸气就够了。这是自由泳呼吸的秘诀。

 

Holding your breathadds to feelings of anxiety and makes you more stressed. Instead, develop a newhabit of exhaling into the water – this will relax you, just like breathingtechniques in yoga.

憋气会增加你的焦虑感并让你的压力加大。取而代之，学会新的在水中呼气的习惯——这回让你很放松，就像瑜伽的呼吸技巧。

 

Start in the shallowend and practise putting your face in the water and simply hum through yourmouth or nose to create a long steady stream of bubbles. Feel like you aresighing.

站在浅池一段，练习把脸放在水中用嘴简单的发出声音或者用鼻子去吐泡泡，感觉就像你在叹气。

 

As you get used tothis you can develop things by crouching or sitting down to sink lower into thewater. A buddy can be useful here to give you some support.

当你习惯以后，你可以蹲或者坐在水中更低的位置。这时泳伴会给你一些帮助。

 

If you become sorelaxed that you start to feel yourself sinking this is great thing – it showsthat you are building a good degree of confidence in the water.

如果你变得非常放松以至于你开始感觉在水中是一件很好的事情——这就说明对于水，你有了很好程度的自信。

 

Keep working on thisskill – the habit and technique of exhaling into the water is very important.

坚持这个练习——在水中呼气的习惯和技巧是非常重要的。

 

Tip 4. Break ThingsDown Into Manageable Chunks

第四条，将过程细化

 

Kick on your frontand just focus on exhalation.

向前踢水，只要注意呼气即可

 

Practise armrecovery on dry land.

岸上移臂练习

 

Progress to kickingon your side with one arm out in front for support.

但手臂前伸，练习侧踢水

 

Attempting toperform the full freestyle stroke without any preparation isa recipe for failure. The key to learning the stroke is to break things downinto small manageable chunks.

没有任何准备就尝试去做全部的自由泳动作是肯定要失败的。学习的关键是将它分割成几个可控的子过程。

 

In swimming coachingwe do something called 'drills'. A drill is an exercise that allows you topractise one part of swimming technique without the difficulty of doing it allat once. Drills sometimes exaggerate a movement so that you can get a feel forit. Here are some drills we recommend you practise to develop your stroketechnique:

在游泳训练中，我们所做的称为“xxx动作练习”。一组练习是让你立刻在没有困难情况下掌握一部分的游泳技术的方法。有时候练习会夸大一些动作，目的是让你体会到这个动作的感觉。这里有些练习让你提高游泳技术。

 

- Kicking on yourfront. With your arms stretched out in front of you and hands placed one on topof the other, kick down the pool. Start with your head out of the water thewhole time. When you can do this, move on to putting your face down in to thewater between breaths – make sure you are blowing bubbles into the water! Ifyou have fins (see tip 5) perform this exercise with them on.

向前方踢水，手臂伸展向前，同时一只手放在另一只手的上面，向下踢水。开始时，你的头要保持露出水面。当你能做到上一步的时候，继续下一个动作，在呼吸间隔，将你的脸浸入水中——确保脸浸入水中时你开始吐泡泡！如果你有脚蹼（参见第五条），可以带上脚蹼练习这个动作。

 

- On dry landpractise your arm recovery technique. Lie on your side with the lower arm outin front of you. Practise moving your top arm over and placing it into the‘water' in front of you. Keep your forearm and hand totally relaxed and leadthe movement from your elbow.

陆上练习回臂。身体一侧着地并且保持着地一侧的手臂前伸。移动你高处的手臂然后把它放入你前方的水中。保持前臂和手放松，用肘部引导这个动作。

- Kicking on yourside. Back in the water, kick down the length again, this time on your sidewith the lower arm out in front and the top arm resting by your side. Startwith your face out of the water all the time. As you get used to this, tryputting your face in the water between breaths – look at the bottom and blowout continuously into the water. If you have fins (see tip 5) perform thisexercise with them on.

Use these drills towork on different aspects of your technique before attempting the full stroke.

侧踢水。回到水中，向下踢水，这次下面的手臂伸展向前，上面的手臂保持在体侧。开始你的脸一直保持露出水面。当你习惯此动作，试着将你的脸在呼吸间隔中放入水中——目视水池底部并且呼气。如果你有脚蹼（参见第五条），可以穿上它们练习。在尝试正常自由泳前，请使用这些分解动作去加强游泳技术的不同部分。

 

Even Olympicswimmers work on drills to improve and maintain their stroke technique. Drillscan be fun and they break up the monotony of swimming lengths. Include them inevery swimming session you do!

每个奥运会选手都会练习这些动作去提高和维持他们的游泳技术。这些练习可以让游泳变得很有趣，他们打破了光长游的单调和乏味。请保持每次游泳时都练习他们。

 

Tip 5. Use Fins

第五条，脚蹼的使用

Using fins to workon your stroke isn't cheating.

练习时使用脚蹼并不是投机取巧

 

We recommend youinvest in some swimming flippers (called 'fins' in swimming). These are smallerand more flexible than scuba diving flippers. If you are buying fins, werecommend you get something mid-length and floppy, like these FinisFloating Fins.

我们推荐你买些脚蹼，他们比潜水脚蹼更小更柔软。如果你正打算买脚蹼，我们推荐你买中等长度并且软一些的，就像FinisFloating Fins（脚蹼牌子）。

 

Many of thefundamentals of freestyle swimming can be learnt more effectively with a littlebit of extra propulsion from wearing fins. Use the fins to perform some of thedrills and techniques we outlined in tip 4.

在学习许多自由泳的基本练习，穿戴脚蹼会让学习变得更有效果，因为它会给你一点点额外的动力。使用脚蹼去练习我们在第四条中提到的动作吧。

 

Wear the fins forspecific exercises, not all the time. Warm up at the beginning of a session andwarm down at the end of a session without them.

穿脚蹼做特殊练习，但不是一直都穿着。在热身时和整理活动时不要穿脚蹼。

 

Some people believethat using fins in your swim training is cheating, we don't. Used in the rightway for the right things they are a powerful tool to help you learn to swim.

有些人认为穿脚蹼练习是一种骗人的把戏，我们不这么看。用正确的方法做正确的事情，会起到事半功倍的效果。

 

scuba divingflippers 潜水脚蹼