蛙泳技巧解析

Breaststroke蛙式
The Stroke 划水
The breaststroke has several benefits for fitness swimmers: It’s an excellent way to vary the challenge and pace of a workout, the leg motion is terrific for toning your inner and outer thighs, and the arm motion is great for toning your chest muscles.
蛙泳對增進泳者的健康有多種助益：對於多變化的挑戰和達到逐步的功效它是一個相當出色的方法；踢腿的動作對調整大腿的內外肌群有相當大的功效；手臂的動作可以大大的強化胸部的肌群。
Contrary to how it might look, breaststrokers do not move their arms and legs simultaneously when they swim. Rather, they pull, inhale, kick and glide, although there is some overlap between the elements. There should be a clear distinction between the kick and pull. As with other swim strokes, it’s a good idea to break down the breaststroke into its component parts before trying to put it all together.
蛙式和它看起來可能是如何，正好相反。蛙泳者游蛙式時手腳不會同時擺動。儘管在一些基本動作之間有些重疊的地方，蛙泳的順序通常是抱水，吸氣，踢腳，滑行(漂浮)。蛙式划手和踢腳之間應該要有很清楚的區隔，一如練習其它三式的划水一樣，再試著游蛙式全泳之前，先將蛙式動作分解拆開，個別練習，這會是一個好方法。
Arm Motion 手部的動作
Imagine your hands tracing a heart-shaped Valentine in the water, beginning and ending with your arms extended in front of you, just below the water’s surface. During the pull, your arms should trace a smooth, outward, downward curve followed by an accelerated, sharper upward movement that brings your hands together beneath your chest. In the recovery, your arms should shoot straight forward, returning to your starting position.
想像你的手在水中追隨著情人節時的心形軌跡運作，划手的開始和結束你的手臂都要向前打直伸展，而且剛好就只在水面下方。手臂划動的軌跡應該是平滑向外，向下劃弧，緊接著加速切角向上移動，把你的雙手帶到胸前。還原時，你的手臂應該筆直射向前方，回到你的初始體位。
Leg Motion 腿部的動作
Most fitness and competitive swimmers prefer the newer, narrower “whip kick” to the old-fashioned “frog kick.” Bend your knees-not more than hip-width apart – and bring your heels together near your buttocks. Simultaneously flex your feet and turn your toes outward so your lower legs form a V. then whip your lower legs down, around and together in an outward, backward semi-circle, finishing with your knees straight and your toes pointed. This circular back-ward motion is the main propulsive force behind the kick.
大部份的健泳型或競速型泳客比較喜歡較新的、窄角度的『鞭笞踢法』，而不是己過時的『青蛙踢法』。屈膝開腳的的寬度不要超過臀部，把腳踝帶向你的臀部。同時彎曲你的膝蓋，腳板轉向外，讓你的小腿成為一個V字型，然後像甩鞭一樣，甩動你的小腿向下環繞，一起向外向後劃半圓，結束後你的膝打直，腳趾伸直，這個向後的半圓動作是踢水後的主要推進力量。
Body Position 身體的體位
Prone and streamlined. At the beginning and end of your stroke, extend your arms in front of you with your hands together, four to eight inches below the water’s surface. Your palms and thumbs should be angled slightly downward. Straighten your legs behind you, keeping your hips and feet just below the water’s surface. Your hips should be undulating visibly during the stroke cycle.
俯伏和流線型。在蛙泳划水的開始和結束時，雙手一起手臂向前伸展，約在水面下四到八吋。你的手掌和拇指應該有點輕微向下的角度。你的腿向後伸直，讓你的臀部、膝剛好在水面下。你的臀部在整個蛙泳動作的循環中應該有明顯的波浪起伏。
Breaststroke Breathing 蛙式呼吸
Head Position 頭部的位置
Hold your head still, with your eyes fixed at a point on the water just in front of your hands. Keep your chin locked and slightly tucked.
固定你的頭部不動，你的眼睛鎖定在水面上一點剛好是你手的前方。固定下巴不動稍微內斂。
Timing 時間點
Two common breaststroke errors are breathing too early in your stroke, which robs your pull of its power, and lifting your chin to breathe. Instead, keep your face in the water as your hands press down and outside the shoulders, then breathe as your hands reverse direction and sweep inward again.
蛙泳兩個普遍的錯誤就是過早換氣，這會劫掠你推進力的動能，還會造成抬高下巴呼吸。保持你的臉在水中，當你的手下壓，向外開至肩膀時，然後換氣，這個時間點和你的手再次轉向，向內抱水時同時。
TIP Breathe by lifting your torso rather than just your chin. As your hands sweep inward, your arm action should lift your shoulders out of the water. Inhale as your body clears the water. Fully extend your hands before your face goes back under.
藉由抬起你的身體來換氣，而不是只是抬你的下巴。當你的手向內抱水，你手臂的動作應該抬起你的肩膀出水面，當你的身體出離水面後吸氣。在你的臉回到水中以前，完全伸展你的手。
Breaststroke Coordination蛙式的協調
The correct sequence should be: Pull, inhale, kick and glide. Bend your knees to begin your kick at a pint just after you’ve inhaled, with your arms under your chest. Then, as your arms begin their recovery, your knees should be bent to their fullest – some breaststrokers have enough flexibility to touch their heels to their buttocks. Your legs should supply at least 50 percent of your propulsion in the breaststroke.
正確的連續動作應該是：抱水，吸氣，踢水，滑行。在你換氣時，你的手臂在你的胸前，之後彎曲你的膝蓋開始踢水。然後當你的手臂開始前伸復原，你的膝應該完成彎曲----有些蛙泳者有很好的柔軟度，讓他們的腳踝可以碰觸到他們的臀部。在蛙泳的過程中，你的腿應該至少要提供50%推進力。