夏娃与大家一起切磋泳技 （2）
<P><FONT size=6> <SPAN style="FONT-FAMILY: Arial Unicode MS; mso-ascii-font-family: Georgia; mso-hansi-font-family: Georgia"><STRONG> </STRONG><FONT color=#ff0000>蛙泳基本技术</FONT></SPAN></FONT></P><P><SPAN style="FONT-FAMILY: Arial Unicode MS; mso-ascii-font-family: Georgia; mso-hansi-font-family: Georgia"><FONT color=#0000ff><FONT size=4><SPAN style="FONT-FAMILY: 宋体; FONT-SIZE: 10.5pt; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">一、腿部动作是蛙泳技术中最重要部分，学习蛙泳需要从陆上腿部动作做起。具体方法为：</SPAN><SPAN lang=EN-US style="FONT-FAMILY: Times New Roman; FONT-SIZE: 10.5pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"></FONT></FONT><FONT color=#0000ff size=4> <BR> 1</FONT></SPAN><FONT color=#0000ff><FONT size=4><SPAN style="FONT-FAMILY: 宋体; FONT-SIZE: 10.5pt; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">、坐在地上或凳上，躯干后仰，双手撑地（凳）。双腿并拢抻直，稍抬起双腿，深吸一口气，屏息。将双腿慢慢收回，膝关节同时外分，收腿开始时脚掌稍外翻。屈髋、屈膝，双腿收紧靠近臀部，接着不停顿地向后方蹬腿、并拢，同时口、鼻呼气，蹬水时用力点落在分开的双脚脚掌上。蹬水前半部脚掌与身体纵轴垂直，结束时两脚掌像鞭打一样快速伸直，双腿伸直后间歇一下。呼气要快，动作要连续。</SPAN><SPAN lang=EN-US style="FONT-FAMILY: Times New Roman; FONT-SIZE: 10.5pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"></FONT></FONT><FONT color=#0000ff size=4> <BR> 2</FONT></SPAN><FONT color=#0000ff><FONT size=4><SPAN style="FONT-FAMILY: 宋体; FONT-SIZE: 10.5pt; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">、入水、水深齐腰，深吸一口气，俯卧于水中，脸入水，臂前伸。收腿同时两膝分开与肩同宽，脚掌沿水面回收。接着双脚应对称有力向后下方做半圆形的加速蹬水至动作结束，两腿并拢。做这个动作时，脚掌和脚内侧向后蹬夹水，蹬水结束后，双腿动作稍停，运动员靠加速度在水面滑行。</SPAN><SPAN lang=EN-US style="FONT-FAMILY: Times New Roman; FONT-SIZE: 10.5pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"></FONT></FONT><FONT color=#0000ff size=4> <BR> 3</FONT></SPAN><FONT color=#0000ff><FONT size=4><SPAN style="FONT-FAMILY: 宋体; FONT-SIZE: 10.5pt; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">、俯卧在长凳上，中速和慢速模仿蛙泳腿部动作。</SPAN><SPAN lang=EN-US style="FONT-FAMILY: Times New Roman; FONT-SIZE: 10.5pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"></FONT></FONT><FONT color=#0000ff size=4> <BR> 4</FONT></SPAN><FONT color=#0000ff><FONT size=4><SPAN style="FONT-FAMILY: 宋体; FONT-SIZE: 10.5pt; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">、抬头出水学习腿部动作。蹬池壁或池底滑行，双臂前伸，抬头使口露出水面，做蛙泳腿部动作。注意双臂前伸不要过深，腿部动作除并拢时外，要做得平稳。</SPAN><SPAN lang=EN-US style="FONT-FAMILY: Times New Roman; FONT-SIZE: 10.5pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"></FONT></FONT><FONT color=#0000ff size=4> <BR> 5</FONT></SPAN><FONT color=#0000ff><FONT size=4><SPAN style="FONT-FAMILY: 宋体; FONT-SIZE: 10.5pt; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">、池边抓扶手或扶同伴做蛙泳腿动作。</SPAN><SPAN lang=EN-US style="FONT-FAMILY: Times New Roman; FONT-SIZE: 10.5pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"></FONT></FONT><FONT color=#0000ff size=4> <BR> 6</FONT></SPAN><FONT color=#0000ff><FONT size=4><SPAN style="FONT-FAMILY: 宋体; FONT-SIZE: 10.5pt; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">、双臂前伸扶板做腿部练习。</SPAN><SPAN lang=EN-US style="FONT-FAMILY: Times New Roman; FONT-SIZE: 10.5pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"></FONT></FONT><FONT color=#0000ff size=4> <BR style="mso-special-character: line-break"><BR style="mso-special-character: line-break"></FONT></P></SPAN></SPAN> <br><P style="LINE-HEIGHT: 150%; MARGIN: 0cm 0cm 0pt 75pt; WORD-BREAK: break-all"><FONT size=4><FONT color=#0000ff>二、掌握腿部动作之后再进行臂部动作学习。正确的臂部动作是蛙泳</FONT><FONT color=#0000ff>必不可少的组成部分。学习方法可采用：<SPAN lang=EN-US></FONT></FONT><FONT color=#0000ff size=4> <BR> 1、陆上站立，体前屈，双脚分开与肩同宽，抬头，双臂前伸。两臂对称外分，稍向下划水，手掌外转，手腕微屈，这便于手掌更早对水。双臂一开始划水，头顺势抬出水面。深吸气。抬头动作不要过猛，划臂动作不要超过肩线。屈肘，双手做一圆形经胸下前伸，呈预备姿势，伸手同时用口、鼻做深呼气。 <BR> 2、站立在齐腰深的水中，俯卧，臂前伸。吸气后屏气。稍屈腕，手掌向外、向下用力划水，应对水有支撑感。屈肘继续划水，双方划至胸前逐渐接近，手掌转向躯干，然后双臂前伸，呈划水开始姿势。注意划水过程中双臂不庆露出水面。 <BR> 3、头在水面上学习臂部动作。蹬边滑行，屏息抬头前视。连续做几次划臂动作，注意不要屈腿。 <BR> 4、蹬边滑行，进一步改进臂部动作。 <BR>三、分解学习的最终目的是为了更好的配合，只有把各部分动作有机结合起来才能达到最佳效果。蛙泳臂腿与呼吸的配合应连贯、流畅、有效。练习方法可采用： <BR> 1、水中臂腿配合动作。蹬边滑行，脸入水，屏息，臂划水，开始划水是收腿，然后双臂前伸、并拢、脚蹬水。臂、腿伸直后在水面滑行3—4秒后再重复上述动作。做2—3次后，休息片刻，继续练习。 <BR> 2、重复上一练习，但头要抬出水面。 <BR> 3、重复上一练习，要交替做抬、低头动作。划水时头抬出水面，收手、蹬腿时头入水。 <BR> 4、臂的动作与呼吸配合。双臂前伸滑行，头略抬出水面。臂前伸时脸入水，口、鼻均匀、用力吐气，之后慢抬头，开始划臂利用划臂产生的作用力抬头，大张嘴，快吸气。注意吸气不要太晚，在划臂阶段完成吸气。 <BR> 5、蛙泳完整动作配合游。滑行，双腿伸直，双臂前伸，呼气入水之后开始向后下方划水，抬头快吸气，双臂接近肩线时开始收腿。臂前伸，蹬水时屏息，双臂结束前伸，腿并拢时呼气入水。连续练习，尽量远游。 </FONT></SPAN></P> 学习，实践！ 腿部动作是蛙泳技术中最重要部分，学习蛙泳需要从陆上腿部动作做起 谢谢了. <P>原文由 风萧萧 发表: 学习，实践！ </P><P>学习努力，表现好的才是亚当。</P>
页:
[1]