（分享）自由泳技术3---臂部动作
<P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 30pt; mso-char-indent-count: 2.0; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">(3)臂部动作：自由泳的手臂动作是产生推进力的主要动力。整个手臂动作分为</SPAN><SPAN style="FONT-SIZE: 15pt; COLOR: red; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">入水、抱水、划水、出水和空中移臂</SPAN><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">五个不可分割的部分。但是它们之间并没有明显的界限，而是一个完整的动作。<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 30pt; mso-char-indent-count: 2.0; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN"><SPAN style="mso-no-proof: yes">①</SPAN></SPAN><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">入水：在完成空中移臂后，手应向前，自然放松地入水，入水点，一般在身体纵轴和肩关节的前方延长线之间。入水时手指自然伸直并拢，通过臂内旋使肘关节抬高，弯成130</SPAN><SUP><SPAN style="FONT-SIZE: 24pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">。</SPAN></SUP><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">-150</SPAN><SUP><SPAN style="FONT-SIZE: 24pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">。</SPAN></SUP><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">角，使肘关节处于最高点，掌心斜向下方。这种姿势阻力较小<o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 30pt; mso-char-indent-count: 2.0; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN"><SPAN style="mso-no-proof: yes">②</SPAN></SPAN><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">抱水：臂入水后，手掌从向斜外下方转向斜内后方，并开始屈腕、屈肘，并保持高抬肘姿势。抱水时，上臂和水平面约为30</SPAN><SUP><SPAN style="FONT-SIZE: 24pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">。</SPAN></SUP><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">角，前臂与水平面约为60</SPAN><SUP><SPAN style="FONT-SIZE: 24pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">。</SPAN></SUP><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">角，手掌接近垂直对水，肘关节屈成150</SPAN><SUP><SPAN style="FONT-SIZE: 24pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">。</SPAN></SUP><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">左右角，整个手臂象抱个圆球似的。<o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 30pt; mso-char-indent-count: 2.0; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN"><SPAN style="mso-no-proof: yes">③</SPAN></SPAN><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">划水：划水是整个臂部动作产生推进力的主要环节。在抱水的基础上划水时臂与水面约成35</SPAN><SUP><SPAN style="FONT-SIZE: 24pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">。</SPAN></SUP><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">-45</SPAN><SUP><SPAN style="FONT-SIZE: 24pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">。</SPAN></SUP><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">角。<o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 30pt; mso-char-indent-count: 2.0; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">划水时应采用屈臂划水，屈臂的的程度可根据自己的身体条件而定：臂长、臂力弱的可以屈臂程度大些，反之则可以屈臂程度小些。<o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 30pt; mso-char-indent-count: 2.0; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">开始划水时，屈肘约为100</SPAN><SUP><SPAN style="FONT-SIZE: 24pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">。</SPAN></SUP><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">-120</SPAN><SUP><SPAN style="FONT-SIZE: 24pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">。</SPAN></SUP><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">角左右。此时前臂移动快于上臂，当划至肩下垂直面时，屈肘90</SPAN><SUP><SPAN style="FONT-SIZE: 24pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">。</SPAN></SUP><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">-120</SPAN><SUP><SPAN style="FONT-SIZE: 24pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">。</SPAN></SUP><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">角。前臂迅速向后推水至侧腿旁，结束划水。在划水过程中，手掌微凹。<o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN"><SPAN style="mso-spacerun: yes"> </SPAN>④出水：划水结束后，臂借助推水后的速度惯性，利用肩三角肌、肩带肌的收缩及身体沿纵轴的转动，将肘部向上方提起，并迅速将臂部提地水面，这时臂部和手腕应柔和放松。<o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN"><SPAN style="mso-spacerun: yes"> </SPAN>⑤空中移臂：是臂部在一个划水周期中的休息放松阶段。移臂时，肘稍屈，保持比肩和手部都要高的位置，不要直臂侧向挥摆，也不要以手来带动臂成屈肘移臂，这样动作紧张，而且也不正确，还达不到放松的目的。<o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 30pt; mso-char-indent-count: 2.0; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN"><SPAN style="mso-no-proof: yes">⑥</SPAN></SPAN><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">两臂配合，自由泳两臂是否协调配合，是前进速度均匀性的重要条件。两臂配合，通常有三种方法。<o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 30pt; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">前交叉：是指一臂入水时另一臂处在滑下阶段，这是一种带滑行阶段的技术。<o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 30pt; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN">中交义：是指一臂入水时，另一臂已经进入划水阶段的中间部分。<o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; mso-layout-grid-align: none"><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN"><SPAN style="mso-spacerun: yes"> </SPAN>后交叉：是指一臂入水时，另一臂已经进入划水阶段的后半部分。<o:p></o:p></SPAN></P><SPAN style="FONT-SIZE: 15pt; COLOR: blue; FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-ansi-language: ZH-CN; mso-font-kerning: 1.0pt; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><SPAN style="mso-spacerun: yes"> </SPAN>一般对游泳爱好者来说，学习前交叉为宜，因为前交叉能更好地保持身体平衡，掌握呼吸技术较容易，也可以节省体力，减少疲劳。</SPAN><br><br>［此帖子已被 四水 在 2008-3-11 19:19:12 编辑过］ 对游泳爱好者来说，学习前交叉为宜，因为前交叉能更好地保持身体平衡，掌握呼吸技术较容易，也可以节省体力，减少疲劳。 原文由 笑看人生 发表: 对游泳爱好者来说，学习前交叉为宜，因为前交叉能更好地保持身体平衡，掌握呼吸技术较容易，也可以节省体力，减少疲劳。
页:
[1]