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值得一读的《轻松有效的鱼式游泳》

一本关于学习“水感”的书,一本关于轻松游泳的书,一本关于年纪变老依然能提高游泳成绩的书.关于“全浸式”游泳的权威书。

鱼式游泳封面

很多游泳多年却没有长足进步的人拿到这本书时都会怀着激动的心情读完的。因为书中开始描述的状况几乎就是我们在现实中的翻版?!坝斡径嗄暌廊挥蔚煤芾??!薄罢踉畔蚯坝?,”“不停的训练力量,打水似乎都没什么进步?!薄疤热?500m,多年游不进30分关口?!蔽颐嵌冀庖磺泄槲旆?,甚至稍微具体一点的称之为“水感”。只有1%的人天生就具备“水感”这种神奇的东西,还有少数幸运儿由于青少年时代专业的游泳训练而后天获得了这种东西。大部分人只能不停的挣扎多年也无法轻松自在的长距离游泳。

《轻松有效的鱼式游泳》(Extraordinary Swimming for Every Body)却指出经过正确有效的方法,普通人也能获得那种称之为“水感”的神秘体验。采用的方法就是作者教授的TI(Total Immersion)“全浸式”游泳法。这一切听起来让人既激动又将信将疑。但是作者泰瑞.罗克林(Terry Laughlin)曾经在55岁时仅用8h就完成环曼哈顿的长距离游泳赛(46KM),因此他一直在强调的长距离游泳的那些关于姿势,效率,速度等方面的说法也是有一定说服力的。

全书更多的篇幅专注于对“全浸式“游泳理念的解释。涉及到具体训练和动作方面并不够细致,但是提出了相应的方式方法?;褂信涮椎慕萄Ч馀?,里边的视频应该更多的针对技术动作的分解和训练方法的描述。
泰瑞的“全浸式“游泳在很多方面有颠覆性,尤其适合长距离,并且对游泳改善从理念到技术,最后才是体能和心肺能力。其方法有以下几个重要理念:

讲求效率甚于速度:更重视游泳的效率,具体来说就是单次划臂后身体前进的距离。其认为这个距离有一个速度,体能的平衡点?;ǜ蟮牧ζ残硭俣然嵘钥?,但是过大的动作幅度同时造成了更大的阻力,因此是没有效率的做法。所以在训练中尽可能改善单次划臂产生的推进距离而不是关注整体的速度。随着效率的提高,整体速度会大大提升,在越长的距离中这种优势越为明显。

控制身体在水中姿态:尽可能控制身体在水中的姿态,使之符合流体力学的原理。尽可能将身体拉长,从指尖到脚尖尽可能成一条直线。不要急于划水或者大腿,而将注意力放在对姿态的控制上,每次将姿态调整完成后再开始下一个循环。减小阻力远比增加动力重要。尽可能少的造成划水,打退产生的水花和紊流。然身体仿佛从水中穿过。手在水中划水的过程绝非越用力,越快越好。而是保持姿势的稳定,更好的利用转体带来的动力。

用身体的大肌群用力:使用躯干的大肌群,利用转体,转胯来产生向前的动力。充分将重力转化成向前的动力。而且身体的大肌群相对四肢肌肉更为强壮,力量更大,而且更不容易疲倦。

初期不要刻意训练里程:如果姿势不对,过多的训练反而是强化了肌肉关于错误动作的记忆。因此要着重与对动作的把握。里程的增加,心肺能力的提升都是随着动作正确,游泳越来越轻松而会自然提升。

打水的真正目的:在长距离自由泳中不要训练拼命打水,尝试2拍打水。而且打水的真正目的在于保持身体的平衡,而非主要动力来源。拼命打水带来的动力与与之而来的巨大疲倦感比起来得不偿失。

整个书提供了全新的游泳思路,尤其是承诺了普通人经过训练可以对游泳技术进行巨大改善的美好场景。但同样也是个长期改善的过程,作者从30几岁开始“全浸式”游泳以来的近20年依旧在持续改善自己的技术。
此书译者项国宁也是“全浸式”游泳的实践者,目前书有台版,定价300台币(约61.5元人民币)。美版152人民币。

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