v****e
发帖数: 19471 | 1 他不是说不需要hip rotation, 而是说只要用肚脐附近的torso发力，hip rotation自然
就有了。我观察他本人的hip rotation还是非常明显的。至于到这种练习方法是否对我
有用，恐怕得过阵子才能知道。
s
by
toss |
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w******8
发帖数: 977 | 2
moder
I like Hogan's swing in general. Comparing his swing with modern model swing
like Tiger's or Adam Scott's, I see 2 notable differences. One is that
Hogan's hip moves to the target quite a lot in down swing, Tiger or Adam
almost have no lateral hip movement. I personally found that it's very
difficult for me to just rotate hip during down swing. I just can't generate
enough power and feel too much pressure on my left knee. Pro golfers are
younger and younger nowadays. They are very flexibl |
|
ET
发帖数: 10701 | 3 i am thinking the reason which leads a upright upper-body, and which leads
the "reverse-c" body?
I think it's about hip rotation. Physically, it gotta be. But why it could
work well in the both ways for those pros.. If i rotate my hip that hard,
for sure I'll lose my arm/shoulder control. and I bet i'll slice the ball.
a strong hip rotation will help hit ball longer, but I bet it's more
difficult to control.
like I said, it's just about the timing. and timing can be trained. making
good timing |
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z***u
发帖数: 115 | 4 扭头能让你的上身多转几度，但问题是你的下半身也跟着转了不少，这并不能让你在距
离上得到什么便宜。距离的关键是上下半身之间的扭矩，而不是单纯的你上半身能多转
多少。尽量stable和resistant的下半身转动加上较短的上半身转动不但效率高，而且
稳定性也高。当然每个人fitness不一样，改动作是很痛苦的。
保持spine angle是非常fundamental的东西，说到底是个plane的问题。如果你经常
chunk的话，说明挥杆平面有问题。和业余球友们下杆spine angle普遍变直相反，很多
pro下杆的时候spine angle甚至会稍稍变大一点，tiger的挥杆就最明显不过了。
想想怎样initialize你的downswing。backswing到top的时候，你会有一定程度的hip
turn，initialize downswing应该是你左边的hip向后转，同时千万不要把右边的hip往
前挺，一挺出去，你的spine angle就没有了。为什么大家说在刚开始downswing的时候
，右脚跟要贴地，其实就是为了保持这个spine angle。 |
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v****e
发帖数: 19471 | 5 他头上下动算是比较多的吧。hip在backswing的时候不动这一点太重要了。anthoney k
im不稳定就是因为他的hips too active.
hip |
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t***w
发帖数: 165 | 6 Create separation/resistance/coil between your shoulder and hip turn, then
check your down swing sequence, and really focus on your weight shift.
The key for proper weight shift is to start the down swing with your hip
turn.
For me the down swing sequence is:
Hip turn, Shoulder turn, (which will pull your straight left arm down, drop
your right elbow into the slot by your right waist), hit hard with right
forearm and wrist release (throwing your club head towrads the target.) All
these while ma |
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w****j
发帖数: 8 | 7 请大牛们看看对不对 :-)
Ok...Let the downswing be REACTIVE
Hands, Grip, clubhead all REACT to the WEIGHTSHIFT AND LEFT HIP UNWINDING...
Right leg:
Right leg is the MINSPRING for the golfswing...The knee MUST stay cocked
inward a little
The Right hip CAN NOT sway out, But it does need to move enough to ACCEPT
the weight shift....
Right Foot Pushes the weight from the right side INTO the left hip, which
immediaitely starts unwinding (SEEMOVIE)
This UNWINDING creates a "pull start" effect that CAUSES the clu |
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v***s
发帖数: 4031 | 8 Downswing tips from a pro. I can't remember her name. It helps me a lot.
1. Go to the top of your swing and stop. Your first move is to drop the club
behind your back without moving your hips, shoulders and wrists.
2. Drop your arms. You do it correctly if your right elbow points inside
your right hips. This it’s what allows you to set the club and maintain lag.
3. Now you’re ready to hit with max power on the right path. Twist your
body to pull the club through. Your hips should be open at impa... 阅读全帖 |
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k*******8
发帖数: 37 | 9 重心70% is at left side during back swing, then left hip leads down swing
this is wrong, 重心70% should be on the right side ( your right leg) during
backswing.
while right hip turns to the left. I donot feel a "weight shift".
this is wrong, right hip turns to the left, will increase over the top
motion. never do that. downswing should start with left knee. |
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t***u
发帖数: 2057 | 10 您要是老菜鸟那俺可以算是中菜，其他很多小菜。
个人觉得不要增加转胯，因为理论上要靠肩胯之间的差异形成扭矩，从而让大肌肉参与
达到较大的杆头速度。（参见霍根的5招见80）但是柔韧性不好的话，留住了胯，肩膀
转不到位，上杆不足，下杆时杆头没有足够的时间加速，同样距离上不去。这时候，一
定的补偿就必不可少了。
一般说来，补偿动作在增加距离的同时会影响稳定性，所以是一个冒险的尝试，但通过
不断的练习，还是能够固化的。这可能是为什么年轻人上手快，进步大的原因——他们
身体条件好，不需要什么补偿就能完成动作，很容易练出教科书般的挥杆。
注意，有些补偿动作是不能增加能量/速度/距离的，是人下意识的反应，其实往往起到
相反的作用。比如：转肩不够手来凑（塌手腕，左臂打弯，右肘抬起等等），握杆太紧
，右手启动下杆，转肩变成抬肩膀等等。Hip Turn处于危险的边缘：一定的Hip Turn有
助于转肩，过渡的Hip Turn会打乱全身的协调，反而形成发不上劲的尴尬局面。比较有
效的下杆是从左膝外顶开始的，注意力集中在胯部，容易变成转腰启动，能量损失较多。
有一些补偿动作可以尝试：
1、右脚外开。一般认为右脚... 阅读全帖 |
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G***a
发帖数: 27294 | 11 (4)Opposite Arm and Leg Lifts
Muscles targeted: erector spinae, back extensors
Lie face down on the floor.
Extend your arms straight by the sides of your head.
While keeping your hips intact with the floor, raise your right arm and left
leg up towards the ceiling at the same time while keeping your hips intact
with the floor.
Return to starting position.
Alternate by raising your left arm and right leg up towards the ceiling at
the same time while keeping your hips intact with the floor.
Do this |
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l******y
发帖数: 210 | 12 ==============================================
2012 08 13 bodyworks 45mins
2012 08 16 running 6 miles + stair master 10 mins
2012 08 17 spin 1 hour
weights: 大腿内外侧，上背，ABS,胸
2012 08 18 bodyworks 1h + 20min stairs
2012 08 20 1h kickboxing + 1h bodyworks
2012 08 21 running 6miles
weights: seated cable row 67.5lb 10reps*4sets
lat pulldown machine 67.5lb 10reps*4sets
seated row 45lb 10reps*4sets
hip abduction 75-90lb 10reps*4sets
hip adduction 65-75lb 10reps*4sets
pilates 50mins
2012 08 22 1h bodywo... 阅读全帖 |
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N******t
发帖数: 16051 | 13 现在的hourglass比起五十年代越来越少了哇 呵呵
http://www.independent.co.uk/news/uk/this-britain/the-shape-of-
Of the 6,000 women's body shapes analysed, 46 per cent were described as
rectangular, with the waist less than nine inches smaller than the hips or
bust. Just over 20 per cent of women were bottom-heavy "spoons", or pear
shapes, with hips two inches larger than busts or more, while almost 14 per
cent were "inverted triangles" - women whose busts were three or more inches
bigger than their hips.
★ 发自iPhone... 阅读全帖 |
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w***n
发帖数: 9040 | 14 runners world有篇文章挺好的标题叫： why not tri
同学们三项吧
http://www.runnersworld.com/triathlon-training/why-not-tri?page
SWIM
Swimming is perhaps the perfect athletic complement to running because the
two sports are so different. "Just about everything about swimming is
exactly the opposite from running in terms of stresses on the body," says
runner-turned-triathlete Joe Friel, author of The Triathlete's Training
Bible (VeloPress, 2004). "Swimming tends to stretch you out, whereas running
tends to compress y... 阅读全帖 |
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b*****l
发帖数: 8603 | 15 Day71 4-11
Leg press 30x100
Triceps 30x50
Lower back 30x50
Day72 4-12
Nothing
Day73 4-13
Swimming 1500m
Triceps 30x50
Leg press 30x50
Ab cruch 30x50
Day74 4-14
Swimming 2000m
Indoor rower 2000m
Hip adduction 40x50
Hip abduction 40x50
Torso rotation 30x50x2
Squat 20lbx50
Leg press 40lbx100
Lower back 30x100
Triceps 20x100
Day75 4-15
昨天hip adduction/abduction 做太过劲儿了，今天走不动路了，腿疼不行。歇了。 |
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b*****l
发帖数: 8603 | 16 Day84 4-24 nothing
Day85 4-25
Walking 30mins shopping for 1hour
Squats 10mins
Day86 4-26
Walking 30mins
Squats 20mins 10 per group for 4 groups
Day87 4-27
Outdoor walking for 45mins,2miles
Yoga 45mins
Squats 10x2
Day88 4-28
Sick,coughing,headache,rest.
Day89 4-29
Swimming 1000m for 34mins.
Sets~
Torso rotation 50x10x2
Hip adduction 60x10,70x10,80x10
Hip abduction 65x10,70x10,85x10
Lower back 40x10,50x10,60x10
Triceps press 50x5,60x5,70x10
Squat 20lb x10x3
Pulldown 27.5x20
Day90 4-30
Swimming 500... 阅读全帖 |
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b*****l
发帖数: 8603 | 17 Day71 4-11
Leg press 30x100
Triceps 30x50
Lower back 30x50
Day72 4-12
Nothing
Day73 4-13
Swimming 1500m
Triceps 30x50
Leg press 30x50
Ab cruch 30x50
Day74 4-14
Swimming 2000m
Indoor rower 2000m
Hip adduction 40x50
Hip abduction 40x50
Torso rotation 30x50x2
Squat 20lbx50
Leg press 40lbx100
Lower back 30x100
Triceps 20x100
Day75 4-15
昨天hip adduction/abduction 做太过劲儿了，今天走不动路了，腿疼不行。歇了。 |
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b*****l
发帖数: 8603 | 18 Day84 4-24 nothing
Day85 4-25
Walking 30mins shopping for 1hour
Squats 10mins
Day86 4-26
Walking 30mins
Squats 20mins 10 per group for 4 groups
Day87 4-27
Outdoor walking for 45mins,2miles
Yoga 45mins
Squats 10x2
Day88 4-28
Sick,coughing,headache,rest.
Day89 4-29
Swimming 1000m for 34mins.
Sets~
Torso rotation 50x10x2
Hip adduction 60x10,70x10,80x10
Hip abduction 65x10,70x10,85x10
Lower back 40x10,50x10,60x10
Triceps press 50x5,60x5,70x10
Squat 20lb x10x3
Pulldown 27.5x20
Day90 4-30
Swimming 500... 阅读全帖 |
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s********e
发帖数: 924 | 19 有的，东方舞有几个动作特别修炼腰臀曲线，我天生也不是腰很细的，通过东方舞练出
来的
可以youtube上找belly dance tutorials for hip twist, hip drop. hip slide
不过动作特别需要做对，就是说要使用正确的肌群，所以有老师教、纠正动作很重要
而且饭前饭后2小时之内不要做
坚持下来，没问题的！ |
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Y******e
发帖数: 20256 | 20 我记得那个教练说过防守通常的看着hip，tackle估计也是hip，无论脚这么晃，屁股都
是方向。tackle在hip，如果速度不够，或者失败了，还能抓小腿和脚。我看有些
undersize的DB，也会用肩膀撞别人的膝盖。 |
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e****a
发帖数: 17 | 21 多谢
其实右脚受伤了。
跑的时候一直觉得最痛的是左边的hip，疼的快要断了一样。
跑完当天，两边hip都疼，基本上躺在床上没法翻身。
过了两天了，腿和hip都恢复的还不错，就是右脚底外侧疼，一瘸一拐的走路两天了，
引人侧目不少，我也乘机到处宣扬了一下半马：）
今天去看了医生，说是可能肌键受伤了，要我冰敷，还有几个脚底的拉伸练习可以做做
。如果两个礼拜以后不好，再考虑是不是有可能骨折。
关于养伤的体会，我上半年的时候伤了膝盖，也可以现在说说。当时医生说因为大腿内
外侧肌肉不均横，外面的比较强，就把膝盖骨往外面拉，所以膝盖疼。我当时是每天冰
敷，加上完全不跑步，休息了两三个月。当时连游泳膝盖都疼，但是我还是几乎每个礼
拜打一到两次篮球。医生给的练习大腿内侧肌肉的理疗方法也是有一搭没一搭的做。后
来膝盖居然好了。我觉得我算是运气很好，跑完半马到现在膝盖也没有不舒服。我得体
会是，养伤还是得休息，当时我如果不打篮球多做理疗的话，说不定当时会好的快一些。
另外我发现很多理疗动作都是瑜珈上来的，所以我想多做瑜珈增加身体柔韧性应该对预
防受伤有帮助。 |
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b***i
发帖数: 10018 | 22 Top Ten Characteristics of Good Running Form By Rick Morris
Foot Strike Under Your Center of Gravity
Did you ever try to drive your car while pressing on both the gas and
the brakes at the same time? Probably not. If you did you would be
slowing yourself down and wasting a lot of energy. Running with your
foot strike in front of your body is the same thing. When you plant
your foot in front of your body you’re putting on the brakes with
each step you take. You’re slowing down and wasting valuabl... 阅读全帖 |
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b***i
发帖数: 10018 | 23 Top Ten Characteristics of Good Running Form By Rick Morris
Foot Strike Under Your Center of Gravity
Did you ever try to drive your car while pressing on both the gas and
the brakes at the same time? Probably not. If you did you would be
slowing yourself down and wasting a lot of energy. Running with your
foot strike in front of your body is the same thing. When you plant
your foot in front of your body you’re putting on the brakes with
each step you take. You’re slowing down and wasting valuabl... 阅读全帖 |
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w********6
发帖数: 12977 | 24 第一个问题： Dorsiflexed 就是脚趾翘起，这个是指脚离开地面的动作，还是脚踏下
，接触地面的动作？ 我觉得应该是离开？我试过接触的时候，好像很难做到。
第二，Leaning forward, 根据：
http://www.coachr.org/speed.htm 里面第一段：
POSTURE: Except for during the acceleration phase, it is critical that the
body assumes an erect position when running. The lead foot will normally
land under the COM (center of mass) of the body. When leaning forward, the
COM will not be directly above the hips, causing the lead foot to land in
front of the hips. When this happens, there is a slight br... 阅读全帖 |
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p***r
发帖数: 4859 | 25 再不写的话，真的要忘掉了。
家里有各种Hydra设备，最早是腰带的上别的Fuelbelt，发展到Longrun用的nathan背包
（这个在LT100里面好像很普及），最后是几天前收到的handhold。觉得腰带和背包都
太热了，在最后实验了4mile就觉得用handhold。（比赛不要试新的东西，有木有听？
没有…..）
周四晚上睡得还是比较不错，到了周五晚上就有些紧张了。把比赛的所需装备一样一样
摆出来，结果怎么也找不到amphipod的瓶子。心急火燎了半天，原来在一把椅子下面。
为这还把家里大人孩子折腾一通，赛前焦虑症啊。短裤、背心、袜子、鞋子（著名SS女
鞋）、瓶子、Gurt（这是个好东西），Arm Cooler（嘿嘿，鱼哥又见到了吧）
闹钟订到4点，自觉的在这之前先醒来。赶紧给关了让老婆和孩子多睡一会儿。之前是
常规套路的Carb Loading，白米饭管够。 早上就是一个bagel，一根香蕉，就
着水吃下去，关键的时候还是不敢喝牛奶。5点钟多，把熟睡的孩子抱上车，出发！
比赛是6点开始，我们到现场的时候已经5点半以后了。Outbacker出发的早，在封路之
... 阅读全帖 |
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t******g
发帖数: 3641 | 26 hammy什么意思？
hip？是大腿肌肉不够？还是hip joint太松？
我倒是右膝盖有些问题。但是那是右边啊，脚是左脚麻的更早更重一些
hip |
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y**********u
发帖数: 6366 | 27 hip保持水平？
这个我都没做到
的确最近慢跑就和吴燕老师说的那样，一只脚抬起，那边Hip就抬高了，这只脚下去，
这边hip就往下掉了，的确非常累。腹部也是晃来晃去的，现在肚子和个西瓜一样，收
不起来啊
麻木成习惯了就不好 |
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x******9
发帖数: 1866 | 28 引用---
“Many athletes can squat large amounts of weight. Far fewer athletes seem
to be able to run fast. Any student of speed will tell you that many of the
strength exercises commonly recommended for speed development work hip
extension but, not hip hyperextension. In running speed all of the force
production is from hip hyperextension. The ability to apply force to the
ground and create forward movement can only occur when the foot is placed
under the center of mass and pushed back. Although sq... 阅读全帖 |
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g*2
发帖数: 658 | 29 因为没有详细的病史和体检，其实很难判断。可能性比较大的有ITBS, 外侧韧带受伤，
滑囊炎，或者骨关节炎。 如果很久都不好，还是去看看医生，做些影像学检查。
有关ITBS,可以看看最后一段的预防
What is iliotibial band syndrome? — Iliotibial band syndrome is a condition
that causes pain on the outside of the knee.
This condition involves a strong band of tissue called the “iliotibial band
” (figure 1). The iliotibial band runs down the outside of the thigh, from
the hip bone to the top of the shinbone.
Iliotibial band syndrome commonly happens in runners, especially after they
increase thei... 阅读全帖 |
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s*****o
发帖数: 288 | 30 今天跑了当地的一个半马。不知道能不能破跑版的两个记录 :)。第一个是最大年龄首
半马（55）。第二个是最慢首半马（2：23）。
去年5月开始较为经常性的跑步。去年10月跑了第一次10K。今年初开始准备半马。到版
上来请教过。感谢多位跑步牛人提供的很多很好的建议。然后我根据Hal的Novice 2作
了一个16周训练计划。但中间两次受伤严重影响了训练。第一次在第六周跑了一个7迈
后左脚出现了Achilles Tendonitis。休息两周后完全恢复，以后没有再出现过。第二
次是第11周跑完8迈后出现hip joint pain (两边）。休息两周后不见明显好转。由于
半马的时间快到了，只有忍痛恢复跑。开始跑得少一点，疼痛没有加剧，而且右边慢慢
好了不少。上个周末终于跑了一个10.5迈。两次受伤都到版上咨询过。由于两次受伤，
准备不充分，加上左边hip joint pain没有完全好，所以今天的目标是跑完就可以了，
争取跑进2：30。今天其实跑得还算轻松，没有走一步坚持跑完。自己还是满意的。也
算完成自己跑一次半马的心愿。现在要好好休息一下，等hip pain完全消除后再恢复跑。
我常来跑... 阅读全帖 |
|
o**h
发帖数: 141 | 31 嗯 我的理解也是的 pivoting小腿和脚下扭转的同时，大腿也参与的情况下更有效，因
为要保证hip square and forward, 就有点你说的thigh 在 hip 窝里rotate的意思，
这个所谓rotate的幅度很有限 但是加上小腿和脚的扭转，传递到脚底效果就比较明显
了。
：我的理解是，在stack position的前提下，以脚底为圆心扭转，其跟thigh在hip窝里
：pivot是同一个动作，对两个不同部位的不同描述。 |
|
S********t
发帖数: 3431 | 32 非mogul上，a/e应该是指release-extend的过程，滑那种很dynamic/aggressive的
carved short turn的时候，从一侧cross到另一侧的时候，能体会到两膝应着雪的作用
力往上一收再extend，跟滑mogul的感觉差不多。
这个很好理解，hip angulation比较大的时候，hip离雪的垂直距离比腿的长度小不少
，而要保持上身稳定，快速的turn的时候自然需要膝盖bend一些，腿才能从一侧“挪”
到另一侧。
但是滑mogul的时候，讲要stacked，要靠knee angulation而不是hip anulation (i.e.
, 大腿竖直，让小腿绕着膝盖转)。因为这样增加了竖直方向上a/e的range-of-motion。
另外我觉得前者的吸收更passive，后者更active |
|
S********t
发帖数: 3431 | 33 对了，可能我自己表达的不好，下面quote一段加拿大"Can Freestyle"官网上讲mogul
skill的话，就是我想表达的意思
"For mogul specific turns hip angling is minimized. It is important that the
hip and body remain on top of the feet, the hip must not drop to the inside
of the turn and the body must not incline (lean) to initiate the turn. This
is so the skier’s centre remains over their feet at all points of the turn
."
http://wiki.freestyleski.com/category/skills/mogul/
不过我现在还不太能完全理解掌握这个网站上讲的几个turn phase，总觉得跟我以前体
会和做的不太一样，也许就是我技术上没有掌握的地方。。。 |
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g***r
发帖数: 281 | 34 刚读了Total Immersion 的 Skill Drills 里面讲到的 Balanced Rolling
以前试过,感觉不明显,今天穿上了脚蹼,游的很爽.
以前也穿过脚蹼,穿上后倒是游的飞快,但却忽略了体会动作. 这次穿上脚蹼,但
脚基本不动,慢慢的体会转体和手划水的动作,就是在手向后划到hip的时候,身体
正好转向侧面,然后手出水,换气, 感觉还不错.
虽然带脚蹼的脚没有用劲儿, 只是浮在水面上, 但仍然能感觉到游的时候省力
多了, 这个脚蹼真是神奇.
在游的时候,我发现身体的转动速度跟不上手划水的速度,经常是手划到hip前,身体
还未转过来,所以手还有等一下. 这是怎么回事? 怎么样让转体更自然,更快呢?
我还没有找到转体的动力应该来自什么地方, 书上说不是手臂,不是腿,应该是hip.
但我经常还是有意识的用打腿或划水来帮助转体, 要不然转体就更慢了.甚至不
知道怎么样才能转体.
每次有了一些体会,我都会写下来,虽然花了些时间,但是可以帮助自己理清问题,
也希望能有高手指点一二.另一方面也会对别的同学有所启发. 不过,实在是需要
大家多多参与, 好让我有动力继续写下去. 我 |
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e*******e
发帖数: 9616 | 35 Open water: during an out-of-state camping trip, actually very tired, and
not knowing that my wife was taping me from 100 yards away.
There are minimal hip movement due to insufficient training.
Pool: concerning a bit on timing. kick harder. Hip is very high, but kick
have problem.
Now: hip is driving foot more balance, kicking both up and down, better. 2nd
kick still not as powerful as what I think it should be. Just keep working
on it.
open |
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e*******e
发帖数: 9616 | 36 顶视频
自由泳：挺好的了。很effecient, ４划一呼很轻松
如果需要改进：
手臂划水的时候稍微用力一些／远一些，
蝶
你的上身没起来，所以你的手臂的向上扬起来躲开水面。蝶泳的时候整个背部和部分腹
部都基本出水面的。这样一来手臂轻掠过水面就可以了。改进的方法是加强划水的力度
（跟自由泳一样）
另外，你的hip也比较深，没有浮上来。蝶泳hip是个大关键。这个得多做水下dolphin
kick.另外第一kick的时候可以稍微用力些，加上上身入水后的短暂下滑，就把hip给抬
起来了
蛙
你的kick需要加强，我不知道你是你的脚太小还是打开的角度太大，似乎推进力还可以
再efficient一些。手臂划／抬上身呼吸的时候也稍显不果断。可以考虑延长kick以后
glide 的时间，然后一个有力的划水和快速呼吸。蛙泳耗体力相对小些，所以在水里滑
行／glide的时间长短很重要。上周的panpac ryan loche就是因为这个trick一下子把
第２名甩开了一个身位 |
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s****y
发帖数: 196 | 37 6/28/2012:
2000 yards in 1 小时。
最后750 yards 用了15 分钟。对hip drive 似乎掌握了一些。前进感觉上靠hip drive
。手上基本不用力。腿基本就是随着hip drive 轻踢一下。最后15分钟下来，不感觉累。 |
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s****y
发帖数: 196 | 38 6/28/2012:
2000 yards in 1 小时。
最后750 yards 用了15 分钟。对hip drive 似乎掌握了一些。前进感觉上靠hip drive
。手上基本不用力。腿基本就是随着hip drive 轻踢一下。最后15分钟下来，不感觉累。 |
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p********r
发帖数: 3799 | 39 身体要完全“侧”过去，基本和水面垂直，这个很重要，要不然侧踢会不稳，而且不好
呼吸。然后是一只手向前，尽量靠近头，另一只手放在大腿一侧。kicking的时候，上
身基本不动，core 和hip发力，保持身体的垂直， 大腿flutter kick。 基本上就是
hip以上不动，hip一下动。这个drill比包板kick有效，我包板flutter kick不行，但
是side kick就没有问题， 而且还快一些。 |
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c*********e
发帖数: 1389 | 40 You are a very good swimmer! Since you are in master program and have a
coach, I will only pick up some key points, which all are related to your
shoulder issue, to address today. Hope it can help.
You should improve: body rotation, hip drive and timing of kicking and
pulling. Actually, they are different aspects of one thing – how to
generate power in freestyle in middle/long distance.
Since you don’t have enough body rotation and you are flat on the water,
you have to raise your arm more in or... 阅读全帖 |
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c*********e
发帖数: 1389 | 41 there are hip-drive and shoulder-drive in freestyle.hip-drive requires upper
and lower body coordination for rotating and balancing. drilling with a
buoy for hip-drive can be tricky. |
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c*********e
发帖数: 1389 | 42 there are hip-drive and shoulder-drive in freestyle.hip-drive requires upper
and lower body coordination for rotating and balancing. drilling with a
buoy for hip-drive can be tricky. |
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m****z
发帖数: 978 | 44 这本书很好。我来抛砖引玉。
我的理解：
Arm is your anchor, holds the water, not the power source of your stroke.
In tennis Arm is just holds and guide the racquet and the power is coming
from your core rotation.
Power is from:
Arm in swimming is like arm in tennis. If you see beginner playing tennis,
they only use their arm, facing the net during the whole swing, do not
engage core, once they get better they started using rotation engage core,
bigger muscle group. Once they get even better, they started band... 阅读全帖 |
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d**y
发帖数: 18174 | 45 RE：“Torso moving 不是朝着fixedarm的方向扭过去的吗？这样怎么能够越来越拉紧
、蓄能？”
我觉得他的意思是，入水的时候尚未伸直手臂（印象里你说过TI讲究入水点比较贴近头
，不求远），所以体会不到拉紧。随着转体的进行（这段里说的“your body rolling
onto its side”），手臂和肩伸直到最大程度。
RE：“此处是不是应该为 right hip and shoulder?”
你说的turn，应该指的是旋转轴；而原文指的turn，应该是旋转体。更精确的说法似乎
应该是“Turn your left hip and shoulder around a virtual axis through your
right hip and shoulder”
something |
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d**y
发帖数: 18174 | 46 所以说hip-to-toe，不说hip-to-ankle。
你玩泳跑两项，脚底板会越来越硬，这个关节的柔韧性不要指望了。但要坚持压脚踝。
能做到hip-to-ankle就足够好！ |
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d**y
发帖数: 18174 | 47 evans说过，打水发力在hips，但是产生effect关键在ankles。我觉得她的说法是所有
顶尖运动员打水心得说得最到位的。用脚蹼，放大了这种flipper effect，所以hips可
以偷懒。否则，因为人的脚没那么大，脚踝没那么灵活，下肢分节太少，所以hips要辛
辛苦苦地工作，以很不经济的方式让脚来这么一下子。有点类似于崩爆米花，烧半天全
是酝酿，关键是最后这一下。 |
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d**y
发帖数: 18174 | 48 evans说过，打水发力在hips，但是产生effect关键在ankles。我觉得她的说法是所有
顶尖运动员打水心得说得最到位的。用脚蹼，放大了这种flipper effect，所以hips可
以偷懒。否则，因为人的脚没那么大，脚踝没那么灵活，下肢分节太少，所以hips要辛
辛苦苦地工作，以很不经济的方式让脚来这么一下子。有点类似于崩爆米花，烧半天全
是酝酿，关键是最后这一下。 |
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d**y
发帖数: 18174 | 49 关于1，要检查是否做到了高肘。如图br_arm，手到达黑圈时，肘一定要高，尽可能贴
近水面。如果这时肘沉下去，加上不能pull的太靠后，肯定是用不上力。手到绿圈时如
果可能也尽可能保持高肘。及时抬头，及时做出屈肘很重要，这样才能内划加快（屈肘
内划比直臂内划力量大的多）。同时注意小臂和手掌朝向向后，不要为了高肘把上臂向
外侧摊。肘保持尽可能高，同时尽可能稳定。
这张图是在这个人趴着状态下示意的手的路线，看起来手过了脖子。实际上游起来，头
已经抬起，所以手不过眼睛。如图br_body。这张图上，示范者的肘已经明显下沉，绝
大部分人游蛙泳这样足够好。顶尖的蛙泳选手此时肘离水面仍然相当近（水如粗绿线，
侧面看）；因为他们分水就开始加力，跃出水面也比较快，所以胸前有pocket，胸前水
面低于侧面，所以fina的规定是肘不能离开水面，这里水面指胸前水面。但是因为裁判
不易判断，又不允许用摄像机辅助，除非特别明显不判。
关于2，听起来你在换气周期手划的太靠后了，头抬起来的也晚。这两者加起来，让你
的换气时间变短，hips driving的效果变差，上半身容易失衡。如果是健身游游，不必
故意快速低... 阅读全帖 |
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O*********r
发帖数: 1835 | 50 以下摘自Complete Conditioning for Tennis, 2007 edition, page 59:
Backward Step Over:
Purpose: Improve the flexibility of the groin and hip
Procedure:
1. Lift one knee. Rotate the hip so that the knee points out toward the side.
2. Step backward as if you were trying to clear a hurdle as you step(象鸭子
倒着走路）. You should feel the stretch in the groin and hip region
3. Repeat 1 & 2 10 times (i.e., 10 steps backward) |
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