[转贴]碟泳入门!
<SPAN id=yu><BR><TABLE id=table2 cellSpacing=0 cellPadding=0 width=757 border=0><TBODY><TR><TD vAlign=top align=middle width=757 height=602><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=center> </P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=center><STRONG><SPAN style="COLOR: red; LINE-HEIGHT: 150%; FONT-FAMILY: 楷体_GB2312"><FONT size=5>蝶泳入门</FONT></SPAN></STRONG></P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=center> </P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%"><IMG height=97 src="http://www.ynau.edu.cn/youyong/dy3.gif" width=319 border=0></P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%"> </P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=left><STRONG><SPAN style="FONT-SIZE: 14pt; COLOR: #000099; LINE-HEIGHT: 150%; FONT-FAMILY: 楷体_GB2312">第一步：学习躯干和腿部动作</SPAN></STRONG></P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=left><B><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">陆上模仿<SPAN lang=EN-US> </SPAN></SPAN></B></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">原地站立，两脚尖内扣成“内八字”型，两臂上举或背于身后，做挺腹、提臀、伸膝的动作。开始可分解进行，逐渐把挺、提、伸连贯起来，这种体会腰腹腿的波浪动作。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=left><B><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">水上练习<SPAN lang=EN-US> </SPAN></SPAN></B></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN lang=EN-US style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">1</SPAN><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">、</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">滑行先打爬泳腿，在过渡到两腿并拢打水，要不自然放松。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN lang=EN-US style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">2</SPAN><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">、</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">重复以上练习，滑行后直接打蝶泳腿，并逐渐要求腰部上下摆动，即注意挺腹、屈膝、提臀和小腿及脚背压水的波浪动作，开始时，动作幅度可小些。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN lang=EN-US style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">3</SPAN><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">、</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">扶板练习：扶住板的近端，两臂伸直，抬头或低头均可，巩固腿的动作技术。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=left><STRONG><SPAN style="FONT-SIZE: 14pt; COLOR: #000099; LINE-HEIGHT: 150%; FONT-FAMILY: 楷体_GB2312">第二步：学习臂动作预计和呼吸的配合</SPAN></STRONG></P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=left><B><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">陆上模仿<SPAN lang=EN-US> </SPAN></SPAN></B></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN lang=EN-US style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">1</SPAN><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">、</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">脚并拢站立，身体前倾，做蝶泳臂的划水动作，这种体会划水路线和转肩的动作。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN lang=EN-US style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">2</SPAN><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">、</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">同上练习。配合呼吸，推水时抬头吸气，用低头转肩来带动移臂，入水后呼气。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=left><B><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">水上练习<SPAN lang=EN-US> </SPAN></SPAN></B></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 18pt; LINE-HEIGHT: 150%" align=left><SPAN lang=EN-US style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">1</SPAN><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">、</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">站在浅水处做陆上模仿<SPAN lang=EN-US>1-2</SPAN>的练习，体会手的划水路线及划水对身体的推动作用。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 18pt; LINE-HEIGHT: 150%" align=left><SPAN lang=EN-US style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">2</SPAN><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">、</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">同上练习。在两臂向后划水的同时两脚蹬水地使身体向前上方跃起前扑，随即抬头吸气，而后低头，两臂经空中前移在肩前方入水，然后收腿站立。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=left><STRONG><SPAN style="FONT-SIZE: 14pt; COLOR: #000099; LINE-HEIGHT: 150%; FONT-FAMILY: 楷体_GB2312">第三步：学习完整配合技术</SPAN></STRONG></P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=left><B><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">陆上练习<SPAN lang=EN-US> </SPAN></SPAN></B></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">两脚内扣站立，两臂前移时，屈膝，入水时伸膝，划水时屈膝，推水时伸膝，逐渐配合低头和抬头的呼吸动作。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=left><B><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">水上练习<SPAN lang=EN-US> </SPAN></SPAN></B></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN lang=EN-US style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">1</SPAN><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">、</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">由滑行打腿开始，两臂前伸一边慢呼气一边打腿，等需要吸气时，双臂做一次划水的动作，随即抬头吸气，然后继续打腿，如此循环练习。注意此练习以能做呼吸为目的。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN lang=EN-US style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">2</SPAN><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">、</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">重复以上练习。逐渐过渡到三次打腿必须做一次划臂和一次呼吸的动作，并稍微要求屈臂划水和空中移臂的动作。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN lang=EN-US style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">3</SPAN><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">、</SPAN><SPAN style="FONT-FAMILY: 楷体_GB2312">重复以上练习。要求两次打腿一次划臂和一次呼吸的完整配合技术。从能做一个配合动作到多个配合动作，逐渐增加游距。</SPAN></P></TD></TR></TBODY></TABLE><P> </P><TABLE borderColor=#000033 cellSpacing=0 cellPadding=0 width=771 align=center border=2><TBODY><TR><TD bgColor=#cccccc><P style="MARGIN-TOP: 0px; MARGIN-BOTTOM: 0px; LINE-HEIGHT: 150%"><FONT face=楷体_GB2312><IMG height=3 src="" width=1></FONT></P></TD></TR><TR background="file:///C|/Documents%20and%20Settings/hra/%D7%C0%C3%E6/%D3%CE%D3%BE/index.files/b4.gif"><TD class=p1 background=Images/b4.gif height=69><DIV align=center><P style="MARGIN-TOP: 0px; MARGIN-BOTTOM: 0px; LINE-HEIGHT: 150%"><FONT face=楷体_GB2312 color=#0000ff><BR></FONT></P></DIV></TD></TR></TBODY></TABLE><BR><FONT color=#f70968 size=5>共同学习!</FONT></SPAN> 原文由 逸人 发表: <FONT size=7>学习了!</FONT> 原文由 逸人 发表: <FONT size=7>学习了!</FONT> <FONT face=隶书 color=#cc33cc size=6>学习了，今年列入计划。</FONT> <FONT size=7>学习了!</FONT> <FONT face=隶书 color=#0938f7 size=7>列入08学习计划</FONT>
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