[视频] 学习——身体的波动海豚泳练习 Learn Body Dolphin - Body Undulation Drills

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灰熊喱嗨 发表于 2011-8-19 01:22:21
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本帖最后由 灰熊喱嗨 于 2011-8-19 01:23 编辑



To swim butterfly correctly it is important to have mastered the body undulation and dolphin kick first before adding the arm movement.
The arm movement can only be executed correctly when the body skims the water surface in a wave-like fashion and the arms stroke and start their recovery at the right moment. If the body sinks too deep in the water the arms won't be able to clear the water and the recovery will be impossible.
Some people have it easier to learn the dolphin kick and body undulation than others, and it seems that girls learn this motion faster than boys.
Make sure you have read why and how to practice swimming drills before you start to work on this technique.
Undulation TechniqueHere's how the body undulation and dolphin kick are executed in these drills:


  • You lie flat on your stomach in the water, the head in line with the body and the face looking down.
  • The legs and feet are kept together, the toes point away from the body towards the pool end.
  • You press the chest down in the water, then release it.
  • As you release the chest, you press the hips down synchronously, then release them.
  • As you release the hips, you start again to press the chest down, and so on.
  • When the hips go down, the legs should simply follow along, with the knees slightly bent.
  • When the hips go up, the legs again follow along, the knees extend and at this moment you can add some force and execute the kick.
Drills and ExercisesThe dolphin kick and body undulation exercises simply teach you how to learn the technique described above. They build one on top of another until you can execute the complete technique with integrated breathing.
Drills With Swim FinsDrill #1: At the water surface, lie on your stomach, face down, extend your arms in front of you, and hold a kick board. Execute the hip up and down motion as described above, and let the legs follow along and kick with your feet and fins. Do some body undulations and kicks, then stop to breathe, and start again.
Drill #2: Underwater, lie on your stomach, face down, keep the arms at your sides, then execute the body undulation and kicking motion. Stop regularly to breathe.
Drill #3: At the water surface, lie on your stomach, face down, keep the arms at your sides, then execute the body undulation and kicking motion. Stop regularly to breathe. This is the head-lead body dolphin drill.
Drill #4: Underwater, lie on your stomach, face down, extend the arms in front of you, then execute the body undulation and kicking motion. Stop regularly to breathe.
Drill #5: At the water surface, lie on your stomach, face down, extend the arms in front of you, then execute the body undulation and kicking motion. Stop regularly to breathe.
Drills Without Swim FinsDrills #6-9: Redo the drills #2-5 without fins. This most likely will be rather difficult, as you relied much on the fins for propulsion. It should help a little bit that you start again with an underwater drill, as you then have the resistance of the water both on your back and on your chest to push against. Take your time to master the drills without fins. Instead of directly going from with fins to without fins, you can also try to use shorter ones for a while or trim your regular ones progressively.
Drill #10: At the water surface, lie on your stomach, face down, keep the arms at your sides, then execute the body undulation and kicking motion. Each 3-5 cycles, press your chest and hips harder so that your head lifts above the water. Inhale quickly, then bring you head and chest back down and continue the body undulations.
Drill #11: At the water surface, lie on your stomach, face down, extend the arms in front of you, then execute the body undulation and kicking motion. Each 3-5 cycles, press your chest and hips harder so that your head lifts above the water. Inhale quickly, then bring you head and chest back down and continue the body undulations.
So that's it, these are the 11 drills to learn the body undulation and dolphin kick!
Some TipsPlease take care of the following points while learning the body undulation and dolphin kick:

  • Avoid jutting your head, it should simply follow your chest up and down.
  • For the drills at the surface, avoid going too deep down in the water when pressing the chest. It should move about 5 inches up and down. If it moves more, you will also need more work to come back up. You should only skim the water surface.
  • Without fins, the drills where the arms are kept to the side of the body are much harder than the ones where the arms are extended in front of you. This is normal as there is less leverage to execute the body undulation when the arms are kept to the sides.
  • In the beginning, don't add too much force in the kick. Remember, it's the body that drives the legs, and not the other way around.
  • Later on, when you have mastered the technique, you can add more force to the hip movement and to the kick. The legs will then snap like a whip.
  • If your ankles are inflexible and you can't point the feet and toes away from the body, use swimming fins more often. Using them will force your ankles to stretch and become more flexible over time.
  • When you start to integrate the breathing into the drills, avoid lifting the head up too much, as this will cause your hips to drop deeper and it will be harder to bring them back up. Just clear the head enough out of the water to allow a quick inhale. Keep the head aligned with the torso, you should be looking down to the water surface about two meters (6 feet) in front of you.
  • Always exhale in the water.
  • You may start to notice an underwater wave that brushes your knees while doing the dolphin kick. This is a good sign and means that you do the motion correctly.
 楼主| 灰熊喱嗨 发表于 2011-8-19 01:22:38
To swim butterfly correctly it is important to have mastered the body undulation and dolphin kick first before adding the arm movement.
游泳是很重要的蝴蝶正确掌握身体的海豚式打腿前、岩面起伏及其裸露程度增加臂的运动。


The arm movement can only be executed correctly when the body skims the water surface in a wave-like fashion and the arms stroke and start their recovery at the right moment. If the body sinks too deep in the water the arms won't be able to clear the water and the recovery will be impossible.
手臂的运动,才能被执行正确的身体掠过水面表面波浪状的时尚和武器中风和开始恢复正好。如果身体下沉得太深于水中的手臂不会能够清洁水源和复苏将是不可能的。


Some people have it easier to learn the dolphin kick and body undulation than others, and it seems that girls learn this motion faster than boys.
有些人把它易于学习海豚式打腿和身体的波动,似乎比其他女孩比男孩学习这个动作快。


Make sure you have read why and how to practice swimming drills before you start to work on this technique.
确保你已经阅读为什么和怎样练习游泳训练开始前的工作在这个技术。


Undulation Technique
波动技术
Here's how the body undulation and dolphin kick are executed in these drills:
这是人体、岩面起伏及其裸露程度在海豚式打腿执行这些练习:


You lie flat on your stomach in the water, the head in line with the body and the face looking down.
你躺在你的胃在水中,头符合人体和脸失望。
The legs and feet are kept together, the toes point away from the body towards the pool end.
腿和脚保持在一起,脚尖点离开身体向水池结束。
You press the chest down in the water, then release it.
你按下胸部下面的水,然后释放它。
As you release the chest, you press the hips down synchronously, then release them.
当你释放胸口,你按臀部下同步进行,然后再释放他们。
As you release the hips, you start again to press the chest down, and so on.
当你释放臀部,重新开始按胸部下来,等等。
When the hips go down, the legs should simply follow along, with the knees slightly bent.
当臀部下去,只要跟随你的腿,膝盖稍微弯曲。
When the hips go up, the legs again follow along, the knees extend and at this moment you can add some force and execute the kick.
当臀部上,腿又向前跟随,膝盖伸展,这时候你可以添加一些力量和执行的花花公子。
Drills and Exercises
练习活动
The dolphin kick and body undulation exercises simply teach you how to learn the technique described above. They build one on top of another until you can execute the complete technique with integrated breathing.
海豚式打腿练习和身体的波动只是教你怎么学技术前述。他们建造一个在一个上面另一个,直到你能执行完整的技术集成的呼吸。


Drills With Swim Fins
练习游泳脚蹼
Drill #1: At the water surface, lie on your stomach, face down, extend your arms in front of you, and hold a kick board. Execute the hip up and down motion as described above, and let the legs follow along and kick with your feet and fins. Do some body undulations and kicks, then stop to breathe, and start again.
钻# 1:在水面上,躺在你的胃,脸朝下,展开你的双臂在你的面前,并以踢板。执行臀部向上和向下运动如前所述,跟随,让腿,用你的脚踢和翅。对光做一些身体和脚踢,然后停止呼吸,然后重新开始。


Drill #2: Underwater, lie on your stomach, face down, keep the arms at your sides, then execute the body undulation and kicking motion. Stop regularly to breathe.
钻# 2:水下,躺在你的胃,脸朝下,保持手臂在你身体两侧,然后执行、岩面起伏及其裸露程度踢运动。停止定期呼吸。


Drill #3: At the water surface, lie on your stomach, face down, keep the arms at your sides, then execute the body undulation and kicking motion. Stop regularly to breathe. This is the head-lead body dolphin drill.
钻# 3:在水面上,躺在你的胃,脸朝下,保持手臂在你身体两侧,然后执行、岩面起伏及其裸露程度踢运动。停止定期呼吸。这是head-lead海豚泳练习。


Drill #4: Underwater, lie on your stomach, face down, extend the arms in front of you, then execute the body undulation and kicking motion. Stop regularly to breathe.
钻# 4:水下,躺在你的胃,脸朝下,延长武器在你面前,再执行身体、岩面起伏及其裸露程度踢运动。停止定期呼吸。


Drill #5: At the water surface, lie on your stomach, face down, extend the arms in front of you, then execute the body undulation and kicking motion. Stop regularly to breathe.
钻# 5:在水面上,躺在你的胃,脸朝下,延长武器在你面前,再执行身体、岩面起伏及其裸露程度踢运动。停止定期呼吸。


Drills Without Swim Fins
演习没有游泳脚蹼
Drills #6-9: Redo the drills #2-5 without fins. This most likely will be rather difficult, as you relied much on the fins for propulsion. It should help a little bit that you start again with an underwater drill, as you then have the resistance of the water both on your back and on your chest to push against. Take your time to master the drills without fins. Instead of directly going from with fins to without fins, you can also try to use shorter ones for a while or trim your regular ones progressively.
练习# 6 - 9 # 2:重做演习没有翼。这很可能会相当困难,因为你在很大程度上依赖于对推进。鳍它将帮助一点点,你重新开始与水下钻孔,你就已经有水的阻力都在你的背上,在你的胸部推。拿你的时间来掌握演习没有翼。而不是直接去从与翅无鳍,你也可以尝试使用短一会儿或修剪你的常规的圆满。


Drill #10: At the water surface, lie on your stomach, face down, keep the arms at your sides, then execute the body undulation and kicking motion. Each 3-5 cycles, press your chest and hips harder so that your head lifts above the water. Inhale quickly, then bring you head and chest back down and continue the body undulations.
钻# 10:在水面上,躺在你的胃,脸朝下,保持手臂在你身体两侧,然后执行、岩面起伏及其裸露程度踢运动。每3 - 5周期,按您的胸部和髋部电梯得更努力些,以便你的头露出水面。吸入快,然后带你头部和胸部,继续回到身体对光。


Drill #11: At the water surface, lie on your stomach, face down, extend the arms in front of you, then execute the body undulation and kicking motion. Each 3-5 cycles, press your chest and hips harder so that your head lifts above the water. Inhale quickly, then bring you head and chest back down and continue the body undulations.
钻# 11:在水面上,躺在你的胃,脸朝下,延长武器在你面前,再执行身体、岩面起伏及其裸露程度踢运动。每3 - 5周期,按您的胸部和髋部电梯得更努力些,以便你的头露出水面。吸入快,然后带你头部和胸部,继续回到身体对光。


So that's it, these are the 11 drills to learn the body undulation and dolphin kick!
原来如此,这些都是11演习,学习身体波动和海豚踢!


Some Tips
一些提示
Please take care of the following points while learning the body undulation and dolphin kick:
请注意以下几点身体、岩面起伏及其裸露程度在学习海豚式打腿。


Avoid jutting your head, it should simply follow your chest up and down.
避免突出你的头,它应该简单地跟随你的胸部上上下下。
For the drills at the surface, avoid going too deep down in the water when pressing the chest. It should move about 5 inches up and down. If it moves more, you will also need more work to come back up. You should only skim the water surface.
训练时的表面,避免走得内心深处在水里当紧迫的胸部。它应该移动5英寸上上下下。如果一个物体可以移动,你也将需要更多的工作去回来了。你应该只掠过水面。
Without fins, the drills where the arms are kept to the side of the body are much harder than the ones where the arms are extended in front of you. This is normal as there is less leverage to execute the body undulation when the arms are kept to the sides.
那里没有鳍,钻头的武器被保持到的身体一侧的困难很多地方比武器扩展在你的面前。这是正常的,很少有杠杆执行时的身体波动武器被保持到两边。
In the beginning, don't add too much force in the kick. Remember, it's the body that drives the legs, and not the other way around.
起初,不添太多的力量在这踢。记住,这是身体所引发的腿,而不是相反。
Later on, when you have mastered the technique, you can add more force to the hip movement and to the kick. The legs will then snap like a whip.
后来,当你已掌握的技术,你可以添加更多的力量和臀部运动的花花公子。腿会像拉断鞭子。
If your ankles are inflexible and you can't point the feet and toes away from the body, use swimming fins more often. Using them will force your ankles to stretch and become more flexible over time.
如果你的脚踝是呆板的,你不能点脚和脚趾离开身体,用游泳脚蹼更多。利用他们将迫使你的脚踝拉伸,变得更加灵活。
When you start to integrate the breathing into the drills, avoid lifting the head up too much, as this will cause your hips to drop deeper and it will be harder to bring them back up. Just clear the head enough out of the water to allow a quick inhale. Keep the head aligned with the torso, you should be looking down to the water surface about two meters (6 feet) in front of you.
当你开始把呼吸训练,避免过多的抬起头,这将引起你的臀部下降深,就很难把它们拿回来了。就足够清晰的头露出水面,让一个快速吸。使头部和躯干对齐,你应该注意到水面约两米(6英尺)在你的面前。
Always exhale in the water.
总是呼出在水里。
You may start to notice an underwater wave that brushes your knees while doing the dolphin kick. This is a good sign and means that you do the motion correctly.
你会注意到一个水下波刷你的膝盖,当我在海豚式打腿。这是一个很好的征兆,意味着你做正确的运动。

xjt227 发表于 2012-7-2 00:30:07
这是身体所引发的腿,而不是相反。
misskiss 发表于 2014-5-28 13:49:36
动作忒漂亮了。谢谢
zzr219400 发表于 2014-5-28 14:20:18
这个是对的,鞭动的、海豚的、鱼尾式的。

不屈髋、不凸胸(软肋部)、腰发力、腿随动。
吾喜游 发表于 2014-6-19 07:03:05
楼主辛苦了。
悠闲鱼 发表于 2014-8-26 21:16:56
好流畅,值得学习。
albb762 发表于 2014-11-2 14:37:51
感觉这个人要累死了
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