波浪式蛙泳臂部动作
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Drill: Flat Breast Pull训练：在水面上的蛙泳划臂练习
The purpose of this drill is to help you remain flat from the start position until the beginning of insweep. 这个训练的意图是帮助您从出发位置到向内划水的开始保持平直。It is similar to the lane line drill except that you will actually be swimming. 除了这次您将真正游开来外都和泳道训练差不多。Trydoing a set of 8x 25 yards, taking 15-20 seconds rest be tween swims.尝试一套8×25码的练习，每程（25码）之间休息15到20秒。Place a pull buoy between your legs. 在两腿之间放一块划水板。You will kick using either a free or fly kick.您既可以用爬泳也可以用蝶泳方式踢腿。Keeping your body flat in the water and your head up, move the hands through the breaststroke pull, pausing only when in the streamlined position.让您的身体保持平直，把头抬起，移动两臂做蛙式划水，只是在流线形位置稍做停顿。
The geometry of the pull is also different in the two styles. 两种蛙泳在划臂时的几何轨迹也不同。In the flat style the pull tends to be straighter: first a straight- line outsweep, then in toward the breast. 在水平式里，划水取近于直线：首先是直线的向外划水，然后划到胸前。This causes the traditional puff of water when the breath is taken. 这样在做呼吸动作时，就导致水的常见的飞溅。In the wave style, the hands are angled to move in a more circular motion, and they only pause during the streamlined position.在波浪式里，两手形成角度，其划动更趋于循环运动，它们只是在流线形位置稍作停顿。
学习波浪式蛙泳臂部动作译文
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捕捉波浪（一）：波浪式蛙泳臂练习
Drill: Lane Line Breast Pull训练：泳道线上的蛙泳划臂练习
This drill establishes the correct hand rhythm of the wave stroke. 做这个训练是为了建立波浪式蛙泳手部动作的正确节拍。As in all drills, start out slowly and correctly, then pick up the pace to normal speed. 和所有的训练一样，开始时慢一些但要正确，然后再逐渐提高到正常速度。Do this drill for about five minutes.做这个训练大约需要五分钟。While standing up in the pool, place your arms over the lane line. 站在泳池中，让两臂越过在泳道线上。Place the armpits on the lane line as the body sinks. 在身体下沉时把腋窝放在泳道线上。Start with the arms in a stream lined position. 让臂部处于流线形位置时开始。The feet are on the pool floor and the head is up, watching the hands and arms. 两脚站立池底，抬起头，注视两手和双臂。
From the streamlined position, move your hands in the normal circular breaststroke pull, accelerating. throughout the stroke. 在全部泳程里，从流线形位置，按照通常圆形蛙泳划水方式加速移动两手。Pause after your hands recover and are again in a stream lined position.在复位后和在再次进入流线形位置时稍作停顿。The lane line is there to help maintain your arms in the correct position. 借助泳道线有助于使您的臂部动作保持正确的位置。As you move your arms through the breaststroke pull, remember to keep pressure on the hands at all times.在您移动双臂进行蛙泳划臂时，切记时刻保持双手的压力。 Accelerating—moving the hands from slow to fast—will help achieve this. 加速──两手由慢到快划动──会有助于达到这个要求。Never allow the hands to slow down during an arm cycle, or pressure will be lost.在划臂循环里决不允许两手动作慢下来，或者失去压力。
(When you actually swim the wave breaststroke, the head will be down; it is held up in this drill so you can observe the arm action.)（在实际游波浪式蛙泳的时候，头部是低下去的；在做这个训练时抬头是为了让您可以观察到臂部的动作。） Remember to keep the elbows in front of the shoulders at all times.切记始终要保持肘部要在肩部前面。In the flat style, the hands are pitched at 45 degrees as they move out and forward from the streamlined position. 在水平式蛙泳里，从流线位置开始向外、向前运动，两手形成的角度是45度。The angle of the hands causes the head to begin to rise and the hips to fall. 手的这个角度引起头部开始升起、臀部下降。In the wave style, the hands are held straight in front. 在波浪式里，两手在前面趋于平直。As the hands move out and forward, the headremains down, which causes the body to move forward while the hips remain high.当两手向外、向前移动时，头部保持低垂，这就导致身体向前运动而臀部保持高位。 The head should not bounce up and down during this drill.在做这个训练的时候，头部不允许上下移动。 The first part of the wave breaststroke is flat. 波浪式蛙泳的首要部分是平直的。It is important to stay level while moving forward. 向前移动是停留在这个水平是重要的。Any movement up or down during the outsweep is detrimental, because it will cause the hips to sink or rise, increasing water resistance.在内划期间任何上下运动都是有害的，因为这样会导致臀部的升降，从而增加水的阻力。
In both styles, the angle of pitch of the hands changes the timing of when the head rises. 在两种泳姿中，改变两手倾斜的角度的时机都发生在头部升起的时候。In the flat style, the head rises and falls earlier than in the wave style— during the outsweep. 在水平式中，头部升起和下降要比波浪式早一些──在手臂外划阶段。In the wave stroke, the head does not start to rise until the insweep.在波浪式里，头部直到向内划水时才可以启动。
Drill: Underwater Breast s similar to the flat breast stroke pull except that the body is underwater and the head faces the bottom of the pool at all times.这个训练除了身体始终沉在水下和头部朝向水底外与水面臂部划水类似。Looking forward will cause a lot of resistance.头部向前看会产生许多阻力。 Again, swim a set of 8 x 25 yards, though you probably will need to rest longer than 20 seconds between swims.再来一套8×25码的训练，这次，每个泳程之间可能需要休息20秒以上。The underwater pull will help with the timing and emphasis of the pull. 水下划水将有助于划水的定时和力度。If the pull is not in a circular motion there will be a pause when the hands are under the chin. 如果说划水不是一个圆圈运动，就是说有一个停顿点，这个停顿点发生在两臂划到下颏下面的时候。This is called the prayer position. 这个点被称做祈祷位置。The resistance forces will even he greater if the elbows move past the shoulder line. 如果肘部的动作超越肩线，所产生的阻力会更大。The less resistance felt and the shorter the period of time it takes to move the arms and hands forward, the better. 花费在臂部和两手向前移动的时间段越短越好，这样产生的阻力会小一些。Slowing down to pray will not help the swimmer here.在这里把速度放慢来做祈祷，对游泳者并没什么帮助。As the hands and arms move forward (otherwise knownas the lunge), the shoulders should rise, helping to reduce resistance. 当两手和臂部向前移动（另一个叫法是耸肩），肩部应该升起，有助于减少阻力。This will also help keep the elbows close to the surface of the water. 这也将有助于您的肘部靠近水面。In the flat style, the elbows are held well under the water surface.在水平式，肘只允许肘部在水下运动。
The purpose of this drill is to help you remain flat from the start position until the beginning of insweep. 这个训练的意图是帮助您从出发位置到向内划水的开始保持平直。It is similar to the lane line drill except that you will actually be swimming. 除了这次您将真正游开来外都和泳道训练差不多。Trydoing a set of 8x 25 yards, taking 15-20 seconds rest be tween swims.尝试一套8×25码的练习，每程（25码）之间休息15到20秒。Place a pull buoy between your legs. 在两腿之间放一块划水板。You will kick using either a free or fly kick.您既可以用爬泳也可以用蝶泳方式踢腿。Keeping your body flat in the water and your head up, move the hands through the breaststroke pull, pausing only when in the streamlined position.让您的身体保持平直，把头抬起，移动两臂做蛙式划水，只是在流线形位置稍做停顿。
The geometry of the pull is also different in the two styles. 两种蛙泳在划臂时的几何轨迹也不同。In the flat style the pull tends to be straighter: first a straight- line outsweep, then in toward the breast. 在水平式里，划水取近于直线：首先是直线的向外划水，然后划到胸前。This causes the traditional puff of water when the breath is taken. 这样在做呼吸动作时，就导致水的常见的飞溅。In the wave style, the hands are angled to move in a more circular motion, and they only pause during the streamlined position.在波浪式里，两手形成角度，其划动更趋于循环运动，它们只是在流线形位置稍作停顿。
学习波浪式蛙泳臂部动作译文
图片：
图片：
图片：
图片：
图片：
捕捉波浪（一）：波浪式蛙泳臂练习
Drill: Lane Line Breast Pull训练：泳道线上的蛙泳划臂练习
This drill establishes the correct hand rhythm of the wave stroke. 做这个训练是为了建立波浪式蛙泳手部动作的正确节拍。As in all drills, start out slowly and correctly, then pick up the pace to normal speed. 和所有的训练一样，开始时慢一些但要正确，然后再逐渐提高到正常速度。Do this drill for about five minutes.做这个训练大约需要五分钟。While standing up in the pool, place your arms over the lane line. 站在泳池中，让两臂越过在泳道线上。Place the armpits on the lane line as the body sinks. 在身体下沉时把腋窝放在泳道线上。Start with the arms in a stream lined position. 让臂部处于流线形位置时开始。The feet are on the pool floor and the head is up, watching the hands and arms. 两脚站立池底，抬起头，注视两手和双臂。
From the streamlined position, move your hands in the normal circular breaststroke pull, accelerating. throughout the stroke. 在全部泳程里，从流线形位置，按照通常圆形蛙泳划水方式加速移动两手。Pause after your hands recover and are again in a stream lined position.在复位后和在再次进入流线形位置时稍作停顿。The lane line is there to help maintain your arms in the correct position. 借助泳道线有助于使您的臂部动作保持正确的位置。As you move your arms through the breaststroke pull, remember to keep pressure on the hands at all times.在您移动双臂进行蛙泳划臂时，切记时刻保持双手的压力。 Accelerating—moving the hands from slow to fast—will help achieve this. 加速──两手由慢到快划动──会有助于达到这个要求。Never allow the hands to slow down during an arm cycle, or pressure will be lost.在划臂循环里决不允许两手动作慢下来，或者失去压力。
(When you actually swim the wave breaststroke, the head will be down; it is held up in this drill so you can observe the arm action.)（在实际游波浪式蛙泳的时候，头部是低下去的；在做这个训练时抬头是为了让您可以观察到臂部的动作。） Remember to keep the elbows in front of the shoulders at all times.切记始终要保持肘部要在肩部前面。In the flat style, the hands are pitched at 45 degrees as they move out and forward from the streamlined position. 在水平式蛙泳里，从流线位置开始向外、向前运动，两手形成的角度是45度。The angle of the hands causes the head to begin to rise and the hips to fall. 手的这个角度引起头部开始升起、臀部下降。In the wave style, the hands are held straight in front. 在波浪式里，两手在前面趋于平直。As the hands move out and forward, the headremains down, which causes the body to move forward while the hips remain high.当两手向外、向前移动时，头部保持低垂，这就导致身体向前运动而臀部保持高位。 The head should not bounce up and down during this drill.在做这个训练的时候，头部不允许上下移动。 The first part of the wave breaststroke is flat. 波浪式蛙泳的首要部分是平直的。It is important to stay level while moving forward. 向前移动是停留在这个水平是重要的。Any movement up or down during the outsweep is detrimental, because it will cause the hips to sink or rise, increasing water resistance.在内划期间任何上下运动都是有害的，因为这样会导致臀部的升降，从而增加水的阻力。
In both styles, the angle of pitch of the hands changes the timing of when the head rises. 在两种泳姿中，改变两手倾斜的角度的时机都发生在头部升起的时候。In the flat style, the head rises and falls earlier than in the wave style— during the outsweep. 在水平式中，头部升起和下降要比波浪式早一些──在手臂外划阶段。In the wave stroke, the head does not start to rise until the insweep.在波浪式里，头部直到向内划水时才可以启动。
Drill: Underwater Breast s similar to the flat breast stroke pull except that the body is underwater and the head faces the bottom of the pool at all times.这个训练除了身体始终沉在水下和头部朝向水底外与水面臂部划水类似。Looking forward will cause a lot of resistance.头部向前看会产生许多阻力。 Again, swim a set of 8 x 25 yards, though you probably will need to rest longer than 20 seconds between swims.再来一套8×25码的训练，这次，每个泳程之间可能需要休息20秒以上。The underwater pull will help with the timing and emphasis of the pull. 水下划水将有助于划水的定时和力度。If the pull is not in a circular motion there will be a pause when the hands are under the chin. 如果说划水不是一个圆圈运动，就是说有一个停顿点，这个停顿点发生在两臂划到下颏下面的时候。This is called the prayer position. 这个点被称做祈祷位置。The resistance forces will even he greater if the elbows move past the shoulder line. 如果肘部的动作超越肩线，所产生的阻力会更大。The less resistance felt and the shorter the period of time it takes to move the arms and hands forward, the better. 花费在臂部和两手向前移动的时间段越短越好，这样产生的阻力会小一些。Slowing down to pray will not help the swimmer here.在这里把速度放慢来做祈祷，对游泳者并没什么帮助。As the hands and arms move forward (otherwise knownas the lunge), the shoulders should rise, helping to reduce resistance. 当两手和臂部向前移动（另一个叫法是耸肩），肩部应该升起，有助于减少阻力。This will also help keep the elbows close to the surface of the water. 这也将有助于您的肘部靠近水面。In the flat style, the elbows are held well under the water surface.在水平式，肘只允许肘部在水下运动。
