自由泳双侧换气的好处

自由泳双侧换气的好处 The Power of Bilateral Breathing;侧侧侧的威力,双气 why all swimmers should breathe bilaterally... and why you failed when you tried it before. 侧什侧所有的游泳者都侧侧侧侧侧两气.....侧什侧以前侧侧侧失侧,你会 What Is Bilateral Breathing? ;什侧叫侧侧侧,,双气 Bilateral is swimming jargon for breathing to both sides, left and right. Classically this is done every 3 strokes (counting both arms) so your breathing alternates from side to side. But equally it could be done every 5 or even 7 strokes. ;“侧侧”是游泳中的行侧～指的是侧呼吸～左侧和右侧。侧侧侧侧典型的做法是每双气两气3次划 臂;臂共侧,而的呼吸一侧侧侧到一侧～但同侧地也可以是双你从另5甚至划7一侧。,划 Actually anything that involves swapping sides is bilateral. So breathing 2 or 3 times to one side then swapping to the other side is bilateral. Or even breathing a whole length of the pool to the left then swapping to the right side for the next lap.The only important thing is that you breathe regularly to both sides. ;切地侧～任何包含侧侧呼吸的方式都是“侧侧”～因此～一侧侧侧确双气气2次或3次然后侧侧到 另气双气个个气来一侧侧的是“侧侧”～或者甚至在一整泳池侧度都是采用左侧侧～而接下侧的一圈 用右侧侧的方式也是“侧侧侧”。,气双气 唯一重要的是～是定期的侧侧侧。你两气 Why is it important to breathe bilaterally?;侧侧侧侧什侧重要,,双气 Because it's the natural way to keep your stroke technique symmetrical. Bilateral is particularly good for developing good body roll to both sides since you need to rotate well to breathe. ;因侧;侧侧,是保持侧的水技侧的自然方式～“侧侧”侧提高身向侧侧侧侧方面它双气你称划双气体两 非常有好侧～侧是由于侧了侧需要良好的身侧侧。,气你体 If you only breathe to one side it's nearly impossible to maintain a symmetrical stroke. Over weeks and months of swimming your technique gradually become lopsided and crabby. There's a classic chain of events we see with one-sided breathers: ;如果侧侧只用一侧侧～那乎不可能侧持一侧的水。周和月的游泳后～侧的你气将几个称划数数你 技侧逐侧侧得畸形和蟹形。下面有一我侧看到的侧侧侧的侧典的事件侧。,螃个气 1. Your rotation on the non-breathing side becomes poor. We very rarely see a one sided breather with good rotation on the opposite side. ;的非侧侧侧侧弱。我侧少看到一侧侧侧而侧侧侧侧侧好的,你气很很个气很 2. Poor rotation means your recovering arm will swing low over the water. The swinging momentum of that arm causes it to cross over your centre line. ;不好的侧侧意味着的空中移臂;回臂,在侧低的水面侧侧。侧侧侧侧侧的手臂造成侧中你将个会它 侧, 3. Crossing over at the front of the stroke causes you to snake in the water. This pulls you off course.;身前的水侧中侧造成在水中蛇形～侧拉偏航向。,划你会你离 4. A cross over also tends to cause you to lose balance in the water. This loss of balance often results in a scissor kick. ;侧中侧侧易于在水中失去平衡～侧侧失去平衡常侧的后果是剪刀腿, 5. A cross over at the front of the stroke tends to cause your elbow to drop, also damaging your catch and hurting your propulsion. ;身前的水侧中侧易于使的部下～而且破的水和侧害的侧力。,划你肘沉坏你抓你 6. Poor rotation, low swinging arms and cross-overs are the major causes of shoulder injury. ;不好的身侧侧～低侧臂和侧中侧是造成肩侧的主要原因。,体 I've seen elite swimmers on TV and they don't always breathe bilaterally?;我曾侧在侧侧里看到高手他侧不侧是侧侧侧,,并双气 That's true. Elite swimmers tend to do whatever is natural when racing. So should you - when racing. ;那是的。比侧侧侧秀游泳侧手侧向于任何他侧侧得自然的侧方式。因此也可以比侧真气你——当 侧。, When elite swimmers breathe to one side in a race they are often doing so for tactical reasons. To keep an eye on an opponent, or in open water to avoid looking into the sun or waves. ;侧秀游泳侧手在一次比侧中侧侧侧侧～他侧侧侧做通常是侧侧方面原因～保持一只眼睛侧住侧手～当气 或者在侧放水域避免正侧太或波浪。,阳 However, they do spend a lot of time in training breathing to both sides. As the weeks and months of training go by, this keeps their strokes symmetrical - and so fast!;然而～他侧侧在侧侧侧侧上花了大量的侧侧。着周累月的侧侧侧去后～侧使得他侧臂侧侧确双气随数划很 称——同侧游得如此之快,, Under stressful racing conditions elite swimmers may have a preferred side to breathe and as they swim sub 60 seconds per 100m may need the extra oxygen too. But they are not stuck with single-sided breathing in training as this would cause their stroke to deteriorate. ;在巨大侧力的比侧情下～侧秀游泳侧手可能有一首侧侧侧～而且他侧游分侧每况个气当100米60 秒侧可能也需要侧外的。但他侧不在侧侧中套牢在侧侧侧上～因侧侧造成他侧的臂退氧气会气会划 化。, Our advice: Make sure you're not either.;我侧的建侧是,信也不是侧侧的,确你 OK, Bilateral Helps Keep Me Symmetrical How often do i have to use it?;那好～侧侧双 气称有助于保持我侧～那侧侧多久使用一次,, Most of the time. Ideally most of your warm ups/downs, steady swims and technique work will be swam breathing bilaterally. ;大多侧候～理想情下大多的侧身起伏～侧定游泳和技侧工作;使,侧侧侧数况数你将你学会两气 游泳。, If you can, also swim your harder quality swims bilaterally. Don't forget you can breathe a few times to one side before swapping so you are breathing more often. You could use a pattern like 3-2-3-2... the numbers being the number of strokes between breaths. ;如果能侧～而且努力游有侧量的侧侧的游泳。不要忘侧在侧侧之前～侧可以有一些侧候只你双气你 采用侧侧侧～因而正侧气你气你更侧。可以使用象3-2-3-2模式...～侧次是指次侧之侧的个数两气划 臂次。,数 If you cannot manage bilateral breathing for a whole pace set then start out each repetition bilaterally. ;如果不能在整游你个你双气程中管理的侧侧～侧双气始侧每次重侧侧侧侧, Be as persistent as you can be, your stroke technique will benefit hugely in the long run. ;正如所能持久侧持一侧～的水技侧在的侧中;侧期侧侧中,大大地尽你你划将你跑受益, Bilateral Breathing and racing;侧侧侧和比侧,双气 When you are racing, breathe in whatever way feels natural. Because of your training, your stroke symmetry will hold together if you return to a single sided breathing technique during the race. ;比侧侧～侧采用自当你你个气己感侧自然的方式。如果在比侧中的呼吸技侧返回到一侧侧侧侧方式～ 由于的侧侧～的水侧你你划称将性仍侧有。,, If you've become comfortable breathing to both sides, you can now choose a side to suit the direction of the swell or sun. ;如果侧侧双气很你漪阳已侧侧得舒适～侧在可以侧侧去适侧一侧侧或太侧的方向。, Use your breathing skills for tactical reasons in a race, swap sides occasionally to keep a good eye on your competitors and to help with navigation. ;在比侧中由于侧侧的原因～使用的呼吸技你气你争巧～偶侧交侧一侧侧～以保持好的侧侧侧注到的侧 侧手～有助于侧航。,并 Is there a trick to doing it?;做侧是个否有侧侧,, Actually, yes there is. But it might not be what you think.;切地侧～是的～有侧侧。但确它 可能不是想的那侧,你 Whenever your face is in the water, exhale constantly and strongly. ;无侧何侧～只要的侧在水里～都侧持侧你并气强力吐。 If you are struggling with bilateral breathing then the most likely reason is that you are holding on to your breath and not exhaling constantly into the water. See our key article Your Know Your Problem, You Keep It All In. What else can make bilateral breathing hard? Having an overly long slow stroke. ;如果正在侧侧作你与双气争你憋你斗～那侧最可能的原因正住侧的呼吸以及 持侧向水里吐气你你你它双。侧看我侧的侧侧文章“知道的侧侧～侧一切都在里面”～侧有其能使侧侧 气个划困侧的原因,侧行一“超侧的慢臂” So, when you move from breathing every 2 strokes to every 3 strokes, don't think of it as one more stroke to hold your breath, think of it as one more stroke to exhale for. ;因此～每当你从2侧侧一次侧侧每划气3一次～不要想到作侧一划个划屏更多的臂而住呼吸～ 而侧想作侧一个划气更多臂去呼。, The 2 week Bilateral hump;2周克服双气侧侧侧“瘤”, When we work with swimmers on their breathing in our 1-to-1 consultations and clinics, we find it takes them about 2 weeks of swimming (about 6 sessions) to get over the 'bilateral hump'. For those first two weeks it takes perseverance and focus to breathe regularly to both sides. ;在我侧一侧一磋商和侧所里～我侧游泳者当与研概就他侧的呼吸侧行一侧一究侧～我侧侧侧大花侧他侧 2周的游泳侧侧;大概6期,去个个双气两克服侧;“侧侧瘤”,～最初的侧周里～花侧毅力和重点 是定期去侧呼吸。,双 Struggling to co-ordinate the strokes and breathing? Try standing in the shallow end of the pool, exhale into the water and perform practise strokes. Repeat bubble-bubble- breathe-bubble-bubble-breathe to yourself to help you develop the timing.;正在侧侧扎划浅区气划付水和呼吸不侧侧,侧着站在水向水中吐～同侧侧行臂侧侧。自己重侧“泡 泡-泡泡-侧气-泡泡-泡泡-侧”以侧侧自气气己的侧侧机, Fortunately after about 2 weeks things begin to get easier and bilateral breathing technique starts to require much less concentration and persistence.;幸运地是～大侧2个双气星期后～事情侧始侧得更容易了～侧侧侧技侧侧始侧注意力集中和持久性 要求更少了。, So stick with it for 2 weeks, you will reach the light at the end of the tunnel!;侧侧侧持下去2周～曙光就在前侧。, Summary;侧侧, Bilateral breathing is slightly controversial in the swimming world. Some swimming coaches working with struggling swimmers find it too hard to teach bilateral breathing to some individuals and give up, declaring it's better to work on something else instead.;“侧侧”在游泳双气争教扎双气界略有侧～一些游泳侧在指侧一些正苦苦侧的游泳者侧～侧于侧侧侧～ 侧侧侧于有些它弃人侧在太侧了～干脆放。, Similarly, many swimmers have attempted to learn bilateral breathing but have found it too hard and given up. ;同侧～多游泳者曾很学会双气企侧侧侧～但它弃却侧侧太侧～然后放侧了, We know that swimmers who struggle with bilateral nearly always have a problem with their breathing technique: insufficient exhalation into the water.(我侧知道那些正侧侧侧与双气 苦苦侧的游泳者乎侧是在他侧的呼吸技侧上扎几气尽存在侧侧,水中吐不。 Fix your exhalation, persist with breathing every 3 strokes and the door will open to a more symmetrical, faster, freestyle stroke. ;修侧的呼技侧～侧持每你气3一侧～那侧一划个称划将你更侧的、更快的自由泳臂之侧侧侧敞 侧。,