蝶泳技巧解析

Butterfly 蝶泳
The Stroke
Like a snappy flip turn, a well-done butterfly stroke is something that will turn heads at your pool. It’s the perfect blend of power and grace, the sign of a confident – and highly fit – swimmer. Unlike the alternating motion of the freestyle or backstroke, butterfly requires both arms to move simultaneously overhead, which requires great stamina and flexibility.
就像一個漂亮的翻滾轉身，一個出色的蝶泳，會讓人把頭轉向泳池中的你(吸引大家的目光)。它是力與美的完美結合，是一個充滿自信和高品質健泳者的標誌。它不像自由式和仰式是一種輪替的運作，蝶泳要求雙臂同時做越過頭部的運動，這需要強大的耐力和靈活度。
A butterflier’s classic double-arm recovery motion is set up by the kick, however, not the arms. The kick, sometimes called the “dolphin kick,” is what gets your body into a high, comfortable position in the water so you can propel yourself down the pool without causing immediate fatigue.
蝶泳者經典的雙臂復原動作是建立在蝶腰打水，而不是手臂。蝶腰打水有時稱為『海豚打水』，它可以讓你的身體在水中浮的較高和得到較舒適的位置，所以你的身體在泳池中可以完全的推進，不會立刻產生疲憊。
As with the other swim strokes, the butterfly follows the standard catch-pull-recovery sequence. Now that you’re bit more familiar with it, we’ll take a closer look at body position, arm motion, leg and hip motion, breathing, and then some tips on putting it all together.
和其它三式相同，蝶泳練習也該跟著『抓---推水----復原』連續動作的標準流程。現在你對它應該有多一點的認識，我們將更仔細的的來看身體的體位，手臂的移動，腿和臀部的運作，換氣呼吸，和一些游蝶式全泳時的訣竅。
Body Position 身體體位
As with the breaststroke, you do the butterfly in a streamlined prone position with your arms and legs extended at the beginning of your stroke cycle. Your head should be forward with the water at eyebrow level. Your hips and shoulders should be high above the water and parallel to its surface.
和蛙泳一樣，蝶泳一開始是一個俯伏的雙臂和和雙腿都伸直的流線型體位。你的頭應該稍微抬出水面，眉線以上露出水面。你的臀部和肩膀應該高出水面，而且平行水面。
Arm Motion手臂動作
Your arms should move in tandem, with each one sculling underwater in an S-shaped pattern. As with other swim strokes, you’ll want to keep your elbows higher than your hands for maximum leverage. But since your body doesn’t rotate as in freestyle or backstroke, your under water pull in the butterfly is shallower, and your overwater recovery is wider and lower.
你的手臂應該像雙輪車軸一樣的滾動，手臂在水中做S型的圖案的划水。就像其它式的划水一樣，為了最大的槓桿效率，你要保持手肘高於手掌。但是因為你的身體不像自由式和仰式一樣的滾動，所以蝶式在水中的推水較淺，而出水的復原動作較寬和較低(沈) 。
The butterfly arm motion can be broken into four stages: the catch, the pull (phase 1 and phase 2), and the recovery.
蝶泳的手臂動作可拆成四個階段：抓水，推水(階段1，階段2)，和復原。
The catch 抓水
Your hands should enter the water together, shoulder-width apart. Your elbows should be up and your thumbs should be down, as in freestyle. Slide your hands forward, then outward and downward at a 30- to 45-degree angle from the water’s surface. Position your hands about four to eight inches below the water’s surface to get a good hold on the water. Because of the timing of your kick, you’ll only have a brief window of opportunity to execute your catch.
你的雙手應該分開約『肩膀的寬度』且同時進入水中，你的肘在上，手拇指在下，就像自由式一樣(高肘) 。你的手掌向前滑行，然後向外向下在水面30到45度的角度之間入水，入水後，將你的手固定在水面下四到八吋處，以獲得一個較好的抓水點。因為要配合蝶腰打水的節奏，你只有很簡短的時機來執行你的抓水動作。
The Pull: Phase1 推水：第一階段
Move both arms simultaneously in an out-down-back motion, bending your elbows slightly and rotating your arms from the shoulders. At the end of Phase 1, your forearms should be vertical, and your palms should face back toward your feet, no wider than shoulder-width apart.
雙臂同時向外向下向後划動，肘稍微彎曲，滾動你的肩膀來帶動手臂。在第一階段結束，你的前臂應該直立的(垂直水面)，你的掌心應該向後朝著腿的方向，兩臂開度不要超過肩膀寬度。
The Pull: Phase2 推水：第二階段
Now you’re ready for the acceleration, or power, phase of your pull. Bring your hands together under your stomach so your elbows bend at a 90-degree angle. Then force your hands outward and back toward your feet. Continue forcing water behind you until your arms are almost fully extended and your hands are at a point just past your hips. Since this is where your shoulders begin to emerge from the water, it’s an ideal time to breathe.
現在這個階段是你準備推水加速前進。你的肘彎曲90度的角度，把你的雙手帶到腹部下方。然後你的手掌用力向外向後朝腿的方向推水，繼續將水往後推直到你的手臂幾乎完全伸直，你的手剛好經過臀部的地方。此時是你的肩膀開始浮出水面，此刻剛好一個理想的換氣時間。
The Recovery 恢復
As your hands emerge from the water, swing them around to your sides and then in front of you. Your elbows should be higher than your hands and your fingers should just be skimming the water’s surface. When you start your recovery, your hands should trail behind and your elbows should lead your arm swing. Halfway through your recovery, your hands should take over the lead as your forearms extend in front of you just prior to your catch. During the initial phase of your recovery, your arms should be relaxed, but they should move quickly, using the power generated by your upper back and shoulders in acceleration phase of the pull.
當你的手從水中抬起，繞著你的體側將雙手擺到前方。手肘應該高於手掌，手指應該剛好劃過水面。當你開始要回復到划手前動作(流線型) ，用雙肘主導手臂的擺動，你的小手臂應該放鬆順勢拖在後頭。當到復原動作的一半時，你的手掌要接管成為主導，引導你的前臂向前延伸直到你下一次抓水前的動作。在你復原動作的初期，你的手臂應該放鬆，但它們應該快速移動。你加速推水的這個階段，是使用你的上背和肩膀所產生動力。
Leg and Hip Motion 腿和臀部的運動
The kick accounts for at least on-third of your power in the butterfly stroke, so it must be carefully coordinated with your arm motion, breathing and body motion.
蝶腰打水在蝶泳中至少佔1/3的動力，所以一定要很小心的去協調手臂、換氣和身體的動作。
The dolphin kick – a wavelike two-beat kick in which your legs move up and down in tandem – is designed to push still columns of water behind you quickly and forcefully. During the downbeat, thrust your hips upward so your buttocks can break the water’s surface. During the upbeat of the kick, thrust your hips downward. This is what will give you the powerful, undulating motion that gets your entire body into the stroke, not just your limbs.
海豚打水 --- 兩拍式的雙腿如波浪上下起伏打水-- 這種設計是為了要快速又強有力的將靜止的水柱推向你的後頭。向下打水時，是把臀部推向上，所以此時屁股會跑出水面。向上打水的時候，要把臀部往下推。這就是蝶泳的動力來源，波浪式的運動會迫使你用全身來游蝶泳，而不是只用四肢. 。

TIP Keeping your feet point on the downbeat of your kick will help you direct water backward, not downward, and will help you sustain the undulation that began in your hips.
要訣：把雙腳著重在往下踢水那次，這可以幫你直接將水推往後推，不是往下踢，這也可以幫忙支撐住開始要做波浪起伏的臀部。

Butterfly Breathing 蝶泳換氣
Head Position 頭部位置
Keep your face shallow in the water at all times. Novices usually push their heads down in an effort to raise their hips and legs. This reduces their ability to generate power by pushing their shoulders down, and it forces them to rise back up in order to breathe. The resulting up-and-down motion impedes forward movement. Instead, the hips should be raised to transfer weight to the chest area.
保持臉部始終都淺沈在水面下。初學者經常藉由壓低他們頭來抬高他們的臀部和雙腿。這會縮減我們肩膀向下推動所產生的動力的能力，而且也必需強迫支撐身體上揚以便換氣。上下擺動的結果阻礙了向前的運動。替代的方法是，臀部應該上昇去轉換重力到胸部的位置。
TIP to integrate breathing into your butterfly motion, inhale at the completion of your arm stroke, so your mouth clears the water as your arms recover. To put the whole stroke together, swim in the following sequence: catch-and-kick, pull-and-kick, inhale-and-recover, catch-and-kick, pull-and-kick, inhale-and-recover.
把換氣和蝶泳動作結為一體，吸氣是在手臂完成向後推水的同時，所以當你換完氣你的手臂也擺到前方成為復原(流線型)的動作。現在做蝶式全泳練習，跟隨以下連續的動作做練習：抓水-踢水，推水-踢水，吸氣-復原(流線型)，抓水-踢水，推水-踢水，吸氣-流線型。