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铁三们，打腿不是为了推进力 Here at SwimSmooth we have a different viewpoint on kicking for amateur swimmers and triathletes. 对业余和铁三的打腿，我们有不同的看法。 This may comeas a surprise, but you're not looking to get much or any propulsion from yourleg kick. Elite freestyle swimmers with world class kicks only get a smallfraction of their propulsion from their legs (about 10-15%). Most triathletesand amateur swimmers get next to no propulsion from their kick. 你可能会感到奇怪，但是事实上你的打腿不会产生什么推进力。顶级选手打腿产生的推进力也只占10-15%。绝大部分铁三和业余选手打腿是不产生推力的。 Kick from thehip with a relatively straight leg. 从髋部开始打腿，腿部保持相对较直。 Ourconclusion is that you shouldn't be looking to get propulsion from your kick.For most triathletes it's simply not realistic. 我们的结论是，你不应该把关注点放在推进力上，对绝大多数人来说那是不现实的。 so, i ignoremy kick? No, far from it. You still need to work on yourkick technique. That's because there's more to kicking than propulsion, youstill need an 'effective' kick. What does 'effective kick' mean? : 那么，我要忽视打腿吗？ 当然不是，你仍然需要提高你的打腿技术。因为除了产生推进力外，有效的打腿有更重要的意义： - Your kickshould lift your legs up to give you a good body position. - Your kick should be low drag. - Your kick timing should drive your rotation,not hinder it. - Your kick should be low effort so it minimisesenergy use. -打腿帮助你抬高身体 -打腿让你阻力减小 -打腿能帮助你转动身体 -打腿要节省能量 Mosttriathletes don't have effective kick technique. Making your kick more effectivewill reduce the effort required to swim and boost your speed by reducing yourdrag. 大多数人没有有效的打腿。让你的打腿更有效率会让你减少能量损耗，速度大大提高。 what willgive me an effective kick? there are 4 key technique elements: 1. Kick from the hip Many swimmers bend their knees too much whilstkicking - we call this kicking from the knee. This creates large amounts ofdrag and is probably the number one reason for a swimmer's legs to sink low inthe water. Instead of kicking from the knee you should kick from the hip with arelatively straight leg. See the animated clips: 怎样才能有有效的打腿，有4个要素 1、从髋部开始打腿 很多人在打腿时膝盖弯曲太大，我们叫这从膝盖开始打水。这会产生很大的阻力，而且是导致你腿部下沉的重要原因。你应该从髋部开始打水，保持较直的腿部。 Triathletes can have a real problem here.Cycling and running involve developing power from the knee and it's easy tocarry this habit across into the water. As soon as you bend your knee youpresent your thigh as a blunt object to the water and you push the wateragainst the flow. 铁三们在打腿上有很大的困难，自行车和跑步需要很多膝盖的运动，因此他们也会把这个习惯带到水里。但只要你一弯曲膝盖，就会在水里产生很大的阻力。 With good kicking technique, you can bendyour knee a little on the down stroke but this shouldn't be a ‘driven'movement, it's just a slight movement from a relaxed knee. As described in thetips below it's best not to think about bending your knee at all, instead thinkabout kicking from the hip with a straight leg – a very slight knee bend willhappen naturally. 好的打腿技术，在你下压的时候膝盖稍微有些弯曲，但是并不大，那只是膝盖放松的后果。最好的方法是根本不去考虑弯曲膝盖，而是想象从髋部发力，保持腿部直线，膝盖很小的弯曲会自然发生。 下图是十分错误的打腿。 2. Plantar flexed feet (Pointing Your Toes) Plantar flexion is technical jargon for pointing your toes. When you swim youshould always have your toes pointed, this presents a much lower profile to thewater. Not pointing your toes will push water forwards when you kick, slowingyou dramatically. 2.保持脚趾朝后 当你游泳的时候，你要时刻保持脚趾朝后，这会大大减少阻力。不然，在打腿的时候，你的脚掌就会朝前推水，让你速度大大下降。 3. AnkleFlexibility A flexible foot that can bend beyond straight.Great for kicking with. Mmmmm. Many triathletes have poor ankle flexibilitylimiting how much they can point their toes. In an ideal world you want to beable to flex your feet beyond straight. 3.脚踝的柔韧性 一个柔韧的脚踝能让你伸直超过180度，对打腿来说是好消息。但是很多人脚踝柔韧性都很差，最多只能勉强伸直。 If you have a background in cycling orrunning (especially running) then you're likely to have stiff ankles such thatyou can't achieve a straight foot. This will be hurting your kick technique andslowing you down when you swim. See our tips below to develop a bit moreflexibility in your feet. 如果你经常骑自行车或者跑步，你的脚踝就会比较坚硬。这会伤害你的打腿，让你速度下降，看看我们的建议。 Becoming as flexible as Charles is notadvisable for triathletes as it reduces ankle stability which can lead torunning injuries. However, improving your ankle flexibility a little so you canpoint your foot straight is achievable. It's very desirable because it willreduce your drag and you'll slip through the water much faster. 脚踝变得如此柔软对跑步来说是危险的，但是，稍微提高脚踝的柔韧性是可行的，它可以减少你的阻力，让你在水里更快地穿过。 4. Timing The timing of the kick is something that we don't normally think about much asswimmers. We have a variety of kicking speeds open to us as we'll describebelow – 2, 4 or 6 beats. The key to good timing is that when the hand entersthe water at the front of the stroke, the opposite leg should kick. In 2 beatkick this is the only kick, in 4 and 6 beats there are other kicks in betweenbut the kick on opposite hand entry is the important one for timing. 4.时机 一般人游泳时不会考虑打腿的时机。打腿分为2 4 6 次，好的打腿时机是你的手入水的时候，另一侧腿打水。在二次腿时这是唯一的一次打腿，但4 6次时中间还有其它的打腿，但是手入水时打异侧腿是很重要的时机。 If your timing is wrong you won't behelping your body rotation with your kick – you could even be counteracting it.For more information on this important swimming technique, see the AdvancedLevel Mr Smooth Presentation. 如果你的打腿时机不对的话，那不会帮助你身体的转动，相反是帮倒忙。 Most swimmers kick with the correct timingnaturally, unless you know you have a problem don't be too concerned abouttiming – focus instead on pointing your toes and kicking from the hip, this ismuch more likely to be holding you back. 大多数人自然就有正确的打腿时机，因此不用把注意力太多放在打腿时机上，除非你确实有着方面的问题。要把注意力放在脚趾朝后，从髋部开始打腿，这可能是你的问题所在。 |
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