[转贴]仰泳入门!
<SPAN id=yu><BR><DIV align=center><DIV align=center><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>仰泳入门</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=105 src="http://www.ynau.edu.cn/youyong/Images/yy2.gif" width=360 border=0></P><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 150%" align=left><STRONG><SPAN style="FONT-SIZE: 14pt; COLOR: blue; LINE-HEIGHT: 150%; FONT-FAMILY: 楷体_GB2312">第一步：学习腿部动作</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: blue; FONT-FAMILY: 楷体_GB2312">坐撑直腿练习：</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">做在池台（或其他地方）上，上体稍后仰，双手在身体侧后支撑，双腿绷直，即膝关节、踝关节均伸直，双脚稍内扣，以髋关节位支点，进行仰泳腿的练习。此练习重点体会大腿用力，直腿下压。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">坐撑屈腿练习：</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">在上面练习的基础上，进行直腿下压，屈腿上踢的练习。注意移大腿带动小腿发力，踝关节放松，重点体会上踢的“鞭状”动作。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">仰卧踢腿练习：</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">同上练习，将身体水平仰卧，双臂置于体侧，踢腿的动作离开自己的视力范围，靠肌肉的感觉进行练习。</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">坐在池边，小腿在水中分别进行直腿、屈腿的练习。</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">支撑仰卧踢腿练习：两手扶住池边或支撑在浅水底做以上练习。</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">仰卧扶板踢腿练习：双手扶板，头枕在扶板的后缘上进行踢腿练习。</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">4</SPAN><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">、</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">双臂置于体侧，双手掌向下压水，身体平躺做仰泳腿的练习。</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：学习手臂动作</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: blue; FONT-FAMILY: 楷体_GB2312">站立模仿：</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">两脚稍分开站立，先从单臂直臂划水，过渡到双臂轮流划水；在坐单臂屈臂划水过渡到双臂屈臂划水。要求在做双臂划水时，身体要绕纵轴滚动。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">仰卧模仿：</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">同上练习，仰卧在池台（或其他地方）进行双臂的屈臂划水练习。</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 style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">单臂练习：</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">一手臂扶住支撑物（池边、同伴或水线），另一臂进行从直臂到屈臂的划水练习。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24pt; LINE-HEIGHT: 150%" align=left><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">双臂练习：</SPAN><SPAN style="COLOR: black; FONT-FAMILY: 楷体_GB2312">把腿置于水线上或由同伴抱住，进行双臂的划水练习。</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">双脚稍分开站立做臂腿配合的模仿练习。</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">水上仰卧踢腿，一臂置于体侧，另一臂划水。注意不要局限于踢腿的次数，随意自然。</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">双臂练习：从双臂置于体侧踢腿开始，一臂做划水，另一臂在体侧做压水的动作，反之亦然。每个动作做完都可以做稍微的停顿休息，但腿始终在做踢水的动作。</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="COLOR: black; FONT-FAMILY: 楷体_GB2312">缩短手臂在踢侧停留的时间进行练习，逐渐加长游进的距离。</SPAN></P><P style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 24.1pt; LINE-HEIGHT: 150%" align=left><B><SPAN style="COLOR: blue; FONT-FAMILY: 楷体_GB2312">在做完整练习时，一定要注意挺髋以及手臂和呼吸的配合。</SPAN></B></P></DIV></DIV><P> </P><BR></SPAN> <FONT color=#bb4474 size=5>学习了，谢谢热心人小白龙。</FONT> <FONT size=7>学习了!</FONT> <FONT color=#0000ff size=6> 学习了，谢谢小白龙。</FONT> 好教材，图文并茂啊<br>
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