仰泳技巧解析

Backstroke仰式
The stroke 划水
The backstroke is not so much swum on the back as it is on the side. Accomplished backstrokers have the ability to rotate power-fully and rhythmically from one side to the other. They spend as little time as possible flat on their backs – where the water’s resistance is greatest – and as much time as possible on their sides, where they minimize the amount of body surface that must push through the water.
仰式並不是用背躺著游，大部份都是側身游。要游好泳式必須具備這樣的能力：能夠強而有力又有節奏的將身體從一側向另一側滾動。他們儘可能的不要花太多時間讓背部平躺在水上，因為平躺水上的水阻最大—而且儘可能要側身，這樣可以減少身體穿過水中的總表面積。
By rotating your body at the beginning of each (back) stroke, your hand can enter the water at a deeper level than it could if you remained flat on your back. The deeper your hand, the more powerful a fulcrum you’ll have to push water behind you.
Your head position is the key to controlling what the rest of your body does in the backstroke. Your head is the only thing that should never move in backstroke.
利用身體的滾動來開始每次的划手。側身可以使你的手更深入水中比你的背平躺在水上。你的手伸入手中越深，你划水向後的支點將更有力量。在仰式中，你頭部的位置是控制你身體其它部份的關建。在游仰式時，你的頭是唯一不能亂動的部位。
Backstroke Breathing仰式換氣
Head Position頭部位置
Point your nose skyward at all times. Find a point on the ceiling and keep your eyes focused on it as you swim. This will remind you to keep your head still. Your chin should be slightly tucked, as though your head were resting on a small pillow.
注意你的鼻子始終都要朝上。在天花板上找到一點，當你游仰式時你的眼睛要專注在那個點，這將可以提醒你固定你的頭部。你的下巴應該輕微的向內收歛，就好像你的頭躺在一個小枕頭上。
Timing 時間點
There is a breathing rhythm for the backstroke, although most novice swimmers hold their breath to avoid swallowing water when inhaling. Try swimming easily on your back, inhaling on one arm recovery and exhaling on the other. Do this for one breath on each stroke cycle. When swimming harder, inhale as one arm exits the water and exhale as it re-enters. This will give you two breaths on each stroke.
仰泳換氣是有節奏的，儘管大多數的新手在仰式吸氣時，只注意到避免吃到水。試著平躺放鬆的游，當手臂划完水在體側放鬆時吸氣，換另一隻手臂放鬆時則吐氣，這個練習是划水一次換氣一次。當你游的很辛苦時，一隻手離開水面時吸氣進入水中時吐氣，這是划水一次換氣兩次的練習。
Tip To remind yourself not to hold your breath, avoid pursing your lips or puffing your cheeks. Just relax and keep your face slack.
To make the backstroke motion second nature, you’ll need to mix in drills frequently with your “straight” swims. Alternate one length of drills (see below) with one length of straight swimming.
要訣: 提醒自己不要閉氣，避免噘起嘴唇或鼓脹臉頰，只要放鬆，讓你的臉放輕鬆。讓仰式成為你的第二本能活動，在重覆的直線游泳練習時，你會需要仰式一起混著練習。練習一段距離後再互相轉換的直線練習(看下文)
Drills for Learning the Backstroke Body Position學習仰式身體體位的練習
Barbecue Skewer Drill 串燒練習
Start by lying on your back and flutter kicking with your arms resting on your sides. As you kick, roll one shoulder up toward your chin. Hold it there briefly, return to the neutral position and then roll the other shoulder up toward your chin. Fight the urge to take a stroke. During each rotation, your whole body – from shoulder to toes – should rotate on the same axis, perpendicular to the water’s surface, as if on a barbecue skewer. Your head should remain still throughout this drill.
開始時平躺水面上，雙手放鬆體側，用雙腳打水。打水時，滾動一個肩膀向上對著下巴，簡單的保持這個動作，再回到平躺水面的體位，然後轉動另一個肩膀向上對著下巴，要抑制想划手的念頭。在每個轉動中，你的全身----從肩膀到腳指---都應該在同一條中軸上轉動，剛好垂直水面，就好像是串燒一樣。在整個練習中你的頭都要固定不動。
Hold the side-lying position briefly on each rotation. Once you’re comfortable with the feeling of controlled body rotation, practice it with the arm stroke included.
每次滾動只要簡單的保持側躺的體位。一旦你覺得你可以很自在的控制身體的滾動，再把划手加進來練習。
TIP Flutter kicking on your back while wearing training fins will teach you to keep your hips elevated for better body position and a stronger kick.
要訣:穿蛙鞋練習踢水，將訓練你保持臀部的上昇，而獲得一個較好的體位。而且可以鍛練出強壯有力的踢水。
Six-Six Drill 六拍練習
Start by lying on your back with your legs extended and toes pointed. Flutter kick on your side for six kicks (or three counts), with your bottom arm extended overhead and your top shoulder touching your chin. Your head should remain fixed with your nose pointing toward the ceiling – try to keep your eyes focused on the same spot on the ceiling. After six kicks, take a stroke, recover fully and then briskly roll to your other side. Repeat this stroke-recover-roll sequence with a side-lying pause between strokes. The idea is to reduce the pause gradually until you’re swimming in a nearly normal rhythm.
先平躺在水上，你的腿和腳趾要平伸。轉側身六拍打水，在水下的手臂過頭向前平伸，你在水面上的肩膀碰到你的下巴。你的頭應該固定不動，鼻子向著天花板，你的眼睛試著注視天花板上的同一點。六次踢水後，做一次划手，回到平躺體位，然後在伶俐輕快地滾動身體向另一側，重覆這划手—復原—滾動的連續動作。在每次划手之間側躺停止一會兒，這個目的是要慢慢減少停止的時間，直到你幾乎可以抓到正常的節奏游泳。
When rolling from side. Imagine that your body is rotating on a single straight-line axis that runs from the top of your head to the bottom of your spine.
當滾向另一側時，想像你的身體在一條單一的直線中軸上，這中軸從你的頭頂延伸到你的脊柱底部。
Drills for Learning the Backstroke Arm Stroke 仰式手臂划水練習
To understand how to incorporate your arms into the backstroke, imagine that you could reach down about two feet below the water’s surface and grab a convenient handle for leverage. This handle would allow you to pull your body past your hand (rather than pull your hand past your body).
去了解手臂在仰泳中是如何和其它動作組合運作，想像你的手可以伸到水面下兩吋，抓到一個輕便的槓桿把手，這個把手可以讓你將你的身體推過你的手掌(而不是手掌推水過身體) 。
Single-Arm Drill 單臂練習
This drill utilizes the same rotating kick position as the barbecue Skewer Drill (see page 14). With your left arm resting at your side, stroke a length of the pool with your right arm only. On the next length switch arms so you’re stroking only with your left. At the completion of each pull, make sure the shoulder on your stroking arm is touching your chin. Count your single-arm strokes per length-aim for 10 to 14 if you’re in a standard 25-yard pool.
這個練習和串燒練習相同，同樣是利用轉動踢水的體位。你的左臂在體側放鬆，只划動你的右臂，練習一個泳池的距離，回程時轉換成左臂，只用左臂划水。在每次推水完成後，確定你划手的那個肩膀有接觸到你的下巴。如果你是在標準的25公尺泳池，計算你的單臂划次約在10 到14 次。