b*******t
发帖数: 33714 | 1 游泳真的是跑步最好的cross train
既上次TFL受伤之后跑步一直很小心，拉伸和strengthening也在做，但是还是疼了一次
，当时好像是隔天跳池子里抱板打腿1000yd，酸疼完全消除，怀着激动的心情上来发了
打腿包治百病的帖子。
周末去滑雪，回来之后TFL又疼了两三天，天天foam roller刚一碰到就疼得不行。今天
下午又去游了个泳，好了！
纠结拉伸阿膝盖阿什么的姑娘们，不妨一天跑步一天游泳，让各处肌肉都得到合适的锻
炼和放松，远离伤痛！ |
s****a
发帖数: 313 | 2 嗯，一直都超爱游泳的。
可是感觉游泳运动强度木有跑步大，也可能是我自己没掌握好技巧。而且伤头发呢，每
次游完还要洗头发，吹头发。。。。所以现在失宠了。 |
a********k
发帖数: 11445 | |
b*******t
发帖数: 33714 | 4 我用去氯的洗发液感觉还好，
（其实头发根本没湿掉 > <）
没什么事情的话我也不太吹，山里反正干，洗个游泳衣头发也干了。。。
【在 s****a 的大作中提到】
: 嗯，一直都超爱游泳的。
: 可是感觉游泳运动强度木有跑步大，也可能是我自己没掌握好技巧。而且伤头发呢，每
: 次游完还要洗头发，吹头发。。。。所以现在失宠了。
|
b*******t
发帖数: 33714 | 5 学！
我在只会不标准的蛙泳的基础上，在13节课里学了蛙泳自由泳仰泳蝶泳
【在 a********k 的大作中提到】
: 旱鸭子不会
|
a********k
发帖数: 11445 | 6 我都浮不起来。>_<
【在 b*******t 的大作中提到】
: 学！
: 我在只会不标准的蛙泳的基础上，在13节课里学了蛙泳自由泳仰泳蝶泳
|
w***n
发帖数: 9040 | 7 太有天赋了，羡慕忌妒恨
【在 b*******t 的大作中提到】
: 学！
: 我在只会不标准的蛙泳的基础上，在13节课里学了蛙泳自由泳仰泳蝶泳
|
a********k
发帖数: 11445 | |
b*******t
发帖数: 33714 | 9 。。。吴甲醇老师你来了
【在 w***n 的大作中提到】
: 太有天赋了，羡慕忌妒恨
|
b*******t
发帖数: 33714 | 10 找个老师教教吧
真浮不起来的话说明BF太低了可以多吃点 =)
【在 a********k 的大作中提到】
: 我都浮不起来。>_<
|
|
|
b*******t
发帖数: 33714 | 11 放在dropbox里dropbox说access太多要suspend我帐号 > <
【在 a********k 的大作中提到】
: 咦？你的套小桶的动画呢？
|
a********k
发帖数: 11445 | 12 额。。。
【在 b*******t 的大作中提到】
: 放在dropbox里dropbox说access太多要suspend我帐号 > <
|
w***n
发帖数: 9040 | 13 再低也低不过我吧，能游起来的
【在 b*******t 的大作中提到】
: 找个老师教教吧
: 真浮不起来的话说明BF太低了可以多吃点 =)
|
b*******t
发帖数: 33714 | 14 好奇 吴老师不游能float么
【在 w***n 的大作中提到】
: 再低也低不过我吧，能游起来的
|
w***n
发帖数: 9040 | 15 挺难的，好在比赛能穿wet suit，穿上这个神器，就能水上漂了
【在 b*******t 的大作中提到】
: 好奇 吴老师不游能float么
|
s****m
发帖数: 5375 | 16 老早秒秒说她膝伤的时候我就说游泳好
可惜现在没地可以游 (T_T) |
b****i
发帖数: 11322 | |
w***n
发帖数: 9040 | 18 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 you." Running, of course, is a high-impact, primarily
lower-body activity, while swimming is a full-body activity that's both
nonimpact and non-weight-bearing.
As a less natural and more technique-dependent sport than running, swimming
requires a training approach that stresses efficiency. "For beginning
triathletes, the path to swimming improvement is not to make more energy
available through training, it's to waste less energy by improving your
stroke," says Terry Laughlin, whose Total Immersion swim camps specialize in
preparing inexperienced swimmers to compete in triathlons.
Different Strokes
There are a number of ways to swim, of course, but unless you're Olympian
Michael Phelps, you'll be swimming freestyle. While proper freestyle
technique is relatively simple compared with the butterfly (see "Reach and
Pull," next page), almost all beginning triathletes need to get feedback on
their stroke from a knowledgeable observer. "Find a local swim coach or a
friend who is a good swimmer, and ask if they would look at your stroke,"
says Siri Lindley, a former triathlon world champion and now a coach in
Boulder, Colorado. Tips from a keen observer will save you weeks of
struggling on your own.
Experts also advise beginning swimmers to forget about speed at first. "
Swimming slowly is the best way to develop habits of efficiency and economy,
" says Laughlin. Instead of trying to get across the pool faster, count your
strokes per lap and try to reduce the number.
Drills can also help you improve your swimming technique because they allow
you to break down the freestyle stroke into parts, so you can focus on
improving one or two aspects at a time. Lance Watson, a Canadian triathlon
coach, recommends a drill he calls the "Pause One" to improve body rotation.
To perform this drill, swim freestyle, but pause for one second after each
stroke in a fully rotated position, with one arm extended ahead of you. To
learn other drills, consult a coach; books such as Total Immersion (Fireside
, 2004), by Terry Laughlin; or videos such as Swim Power (Total Training).
Pool Your Efforts
Whether you're serious about racing your first triathlon or you just want to
do some cross-training in the pool, there are two types of swimming
workouts that offer the most benefits for runners. The first is swimming
laps, where you simply swim for a predetermined amount of time or complete a
designated distance at a moderate intensity. Lap swimming is a great form
of active recovery after a hard run, while it also prepares you for the
rigors of a triathlon's swim by requiring you to swim for an extended period
without rest.
Swim intervals are the other important workout, because they teach you how
to vary your swim pace. A typical session starts with a few easy warmup laps
, followed by some drills to improve your technique. For example, pick four
drills and do 25 yards (typically one lap) of each drill with a 10-second
rest after each lap. Next, do a set of higher-speed intervals to develop
efficiency, such as swimming 6 x 50 yards a bit faster than your normal lap-
swimming pace, with a 20-second rest after each 50-yard interval. Finally,
cool down with a few more easy laps.
Nearly all triathlon swims take place in open water and in a big crowd,
which is very different from cruising along in your own pool lane. So all
beginning triathletes need to learn to swim in crowded conditions. "One of
the hardest parts of swimming in a triathlon is the nervousness you feel
knowing you have to swim among hundreds of other people," says Lindley. "
Confidence is key."
To build this confidence you need to experience a little contact with other
swimmers while training. Try gathering some friends and swimming together in
a single pool lane. As you get more comfortable, increase the contact you
have, intentionally swimming over the top of each other's legs, which often
happens during triathlon swims.
It's also important to do some of your swim training in an open-water
environment so that you can get comfortable with the poor visibility, cooler
water temperature, the need to "sight" (look ahead at a buoy or landmark
every few strokes), and the lack of walls to push off (or rest on). When
choosing a training site, make sure it is a designated swimming area, and
always work out with at least one partner. "Open-water workouts are also
good opportunities to practice starts and exits," says Watson. Practice
running into the water, diving forward, and swimming hard for 30 seconds, as
you will have to do in a triathlon. Then turn around and practice swimming
toward shore until your hand touches the bottom, standing, and running back
onto the beach.
Reach and Pull
The five elements of proper freestyle technique:
Body Position. The optimal body position is to float high in the water, as
this minimizes drag. Beginners tend to allow their hips and legs to sink. To
avoid this error, concentrate on pushing your chest toward the bottom of
the pool. This will naturally cause your hips and legs to rise.
Rotation. By rotating your body from side to side with each stroke, you can
slice through the water with less drag. As you extend your leading arm ahead
of you, rotate your body from the hips about 60 degrees toward the opposite
side (as though you're plucking an item off a high shelf). Keep your neck
and head neutral.
Arm Cycle. Your leading hand should enter the water about a foot in front of
your shoulder. Once you've reached full extension with your leading arm,
rotate your shoulder and elbow so that your hand and forearm form a single "
paddle" that pulls back toward your feet. Your hand should exit the water
next to your upper thigh. Your arms are always at opposite points of the arm
cycle, so when one hand is entering the water, the other is leaving it.
Kick. Kicking too hard creates more drag than it does propulsion, so swim
with a tight, "flicking" kick that uses minimal energy. "Imagine you're
kicking a soccer ball gently with the top of your foot," says Roch Frey, who
coaches triathletes through multisports.com. Kick twice with each leg for
each stroke.
Breathing. Turn your head to the side and inhale when your leading arm hits
full extension, then turn your head toward the bottom of the pool and exhale
. Inhale on one side every second or fourth stroke, or on alternating sides
every third stroke.
Get in the Swim
Smear a small dab of baby shampoo on the inside of your swim goggle lenses
to keep them from fogging up.
Swim fins help you learn a tight, efficient kick. Use short, stubby swim
fins, such as Zoomers ($30; zoomers.net) or Zip Fins ($28; aquasphereusa.com
), which allow a more natural kick than big, floppy scuba fins.
Swim paddles are like fins for your hands. Use them occasionally to help you
develop a correct "high-elbow" arm pull. Paddles come in various sizes.
Less experienced swimmers should use smaller paddles, which put less strain
on the shoulders. Try X-small TYR Mentor hand paddles ($20; tyr.com) and
small Speedo contoured swim paddles ($16; speedousa.com).
A triathlon suit combines the hydrophilic properties of a swimsuit with the
padded seat in bike shorts, so you don't have to change clothes midrace.
Prices for one-piece and two-piece styles from popular brands like Zoot (
zootsports.com) and DeSoto ( desotosports.com) typically range from $80 to $
150. |
p*********l
发帖数: 26270 | 19 是的，游泳是跑步很好的cross training
就是太伤头发了，我曾经游得满头枯草 |
b*******t
发帖数: 33714 | 20 什么原理？？
【在 w***n 的大作中提到】
: 挺难的，好在比赛能穿wet suit，穿上这个神器，就能水上漂了
|
|
|
b*******t
发帖数: 33714 | 21 来山里吧丝拉！
【在 s****m 的大作中提到】
: 老早秒秒说她膝伤的时候我就说游泳好
: 可惜现在没地可以游 (T_T)
|
b*******t
发帖数: 33714 | 22 恩也举也举~
可我潜意识老觉得举着举着会变矮 > < 已经够矮了。。。
【在 b****i 的大作中提到】
: 我想说，跑步的姑娘们，举铁吧！哈哈！
|
b****i
发帖数: 11322 | 23 自从用了paul mitchell的shampoo 3，就不再枯草了，专门给泳者用的：P
【在 p*********l 的大作中提到】
: 是的，游泳是跑步很好的cross training
: 就是太伤头发了，我曾经游得满头枯草
|
b*******t
发帖数: 33714 | 24 歪楼忽悠小三要征税阿
running
【在 w***n 的大作中提到】
: 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 you." Running, of course, is a high-impact, primarily
|
b*******t
发帖数: 33714 | 25 我总觉得我的游泳帽太防水 > <
【在 p*********l 的大作中提到】
: 是的，游泳是跑步很好的cross training
: 就是太伤头发了，我曾经游得满头枯草
|
b****i
发帖数: 11322 | 26 举了长高吧！
【在 b*******t 的大作中提到】
: 恩也举也举~
: 可我潜意识老觉得举着举着会变矮 > < 已经够矮了。。。
|
p*********l
发帖数: 26270 | 27 是吗？我也是听别人的意见买的一种去氯的洗发水，忘了什么牌子了，刚开始还行，后
来还是枯。。。我试试这个！谢谢！
【在 b****i 的大作中提到】
: 自从用了paul mitchell的shampoo 3，就不再枯草了，专门给泳者用的：P
|
b****i
发帖数: 11322 | 28 不三的理由太多了。。。这运动太奢侈了。。。在隔壁我都是向三三们的LD们致敬来着
。。。
【在 b*******t 的大作中提到】
: 歪楼忽悠小三要征税阿
:
: running
|
b****i
发帖数: 11322 | 29 这个要和比较滋润的护发素配合使用，吐血推荐。。。
【在 p*********l 的大作中提到】
: 是吗？我也是听别人的意见买的一种去氯的洗发水，忘了什么牌子了，刚开始还行，后
: 来还是枯。。。我试试这个！谢谢！
|
p*********l
发帖数: 26270 | 30 我特别不喜欢戴泳帽。。。不习惯戴任何帽子。。。
是不是戴泳帽头发会好很多呢？
【在 b*******t 的大作中提到】
: 我总觉得我的游泳帽太防水 > <
|
|
|
w***n
发帖数: 9040 | 31 很厚的胶衣，增加浮力呀，不光淹不死，速度还能快很多。
【在 b*******t 的大作中提到】
: 什么原理？？
|
b****i
发帖数: 11322 | 32 我觉得一样会湿的说。。。
【在 p*********l 的大作中提到】
: 我特别不喜欢戴泳帽。。。不习惯戴任何帽子。。。
: 是不是戴泳帽头发会好很多呢？
|
p*********l
发帖数: 26270 | 33 别三。。。我亲眼看见某人给三越搞越瘪了，终于知道为啥要叫“小瘪三儿”了。。。
【在 b****i 的大作中提到】
: 不三的理由太多了。。。这运动太奢侈了。。。在隔壁我都是向三三们的LD们致敬来着
: 。。。
|
v******s
发帖数: 6949 | 34 下池子前先把头发打湿，这样会好一些。
但是还是不如不游时候的头发好。 |
b****i
发帖数: 11322 | 35 哈哈哈，人家还特瞧不起肌肉。。。
【在 p*********l 的大作中提到】
: 别三。。。我亲眼看见某人给三越搞越瘪了，终于知道为啥要叫“小瘪三儿”了。。。
|
b*******t
发帖数: 33714 | 36 我出来头发都是干的。。。
【在 p*********l 的大作中提到】
: 我特别不喜欢戴泳帽。。。不习惯戴任何帽子。。。
: 是不是戴泳帽头发会好很多呢？
|
w***n
发帖数: 9040 | 37 果断下单，现在感觉浑身都是消毒水味儿。
【在 b****i 的大作中提到】
: 自从用了paul mitchell的shampoo 3，就不再枯草了，专门给泳者用的：P
|
b*******t
发帖数: 33714 | 38 噗 苏苏。。。
【在 p*********l 的大作中提到】
: 别三。。。我亲眼看见某人给三越搞越瘪了，终于知道为啥要叫“小瘪三儿”了。。。
|
p*********l
发帖数: 26270 | 39 你用的什么牌子的？我也去弄一个
还有波波利推荐的洗发水 :)
【在 b*******t 的大作中提到】
: 我出来头发都是干的。。。
|
b*******t
发帖数: 33714 | 40 jaguar的 国内游泳池门口买的 不知道真的假的
【在 p*********l 的大作中提到】
: 你用的什么牌子的？我也去弄一个
: 还有波波利推荐的洗发水 :)
|
|
|
p*********l
发帖数: 26270 | 41 muah! 先弄一个回来再说 :)
【在 b*******t 的大作中提到】
: jaguar的 国内游泳池门口买的 不知道真的假的
|
b*******t
发帖数: 33714 | 42 muah~~~
【在 p*********l 的大作中提到】
: muah! 先弄一个回来再说 :)
|
L******1
发帖数: 1599 | 43 游泳不错，就是连续游皮肤就过敏，悲
【在 b*******t 的大作中提到】
: muah~~~
|
b*******t
发帖数: 33714 | 44 好像说跑步可以改善过敏？
【在 L******1 的大作中提到】
: 游泳不错，就是连续游皮肤就过敏，悲
|
L******1
发帖数: 1599 | 45 我只要不连续一周都游就没事，就是里面化学成分太多，皮肤敏感。
【在 b*******t 的大作中提到】
: 好像说跑步可以改善过敏？
|
m*********3
发帖数: 5381 | 46 跑步的大妈坚定不移的继续跑步。。。。
没时间折腾阿，去游泳，开车到游泳馆，换衣服，洗澡时间都耽误了
跑步呢，出门就跑步，跑回来赶紧去接儿子，回家做饭，吃饭，然后再洗澡。一个环节
都不能耽误阿
【在 b*******t 的大作中提到】
: 游泳真的是跑步最好的cross train
: 既上次TFL受伤之后跑步一直很小心，拉伸和strengthening也在做，但是还是疼了一次
: ，当时好像是隔天跳池子里抱板打腿1000yd，酸疼完全消除，怀着激动的心情上来发了
: 打腿包治百病的帖子。
: 周末去滑雪，回来之后TFL又疼了两三天，天天foam roller刚一碰到就疼得不行。今天
: 下午又去游了个泳，好了！
: 纠结拉伸阿膝盖阿什么的姑娘们，不妨一天跑步一天游泳，让各处肌肉都得到合适的锻
: 炼和放松，远离伤痛！
|
y***r
发帖数: 1845 | |
o**********n
发帖数: 592 | 48 我现在觉得我一跑步就膝盖痛。看来可以转移到游泳。。。。
但是我只要头进水下，就紧张，只能抬头游.... |
z**n
发帖数: 22303 | 49 剃个光头啊。
【在 p*********l 的大作中提到】
: 是的，游泳是跑步很好的cross training
: 就是太伤头发了，我曾经游得满头枯草
|
i**c
发帖数: 960 | 50 Bso，gym对面就是游泳池。可能我应该学习一下自游泳了。
当年，10次课，学会了蛙泳和仰泳。蛙泳基本是4，5次就会了，可能是那个老师特别会
教学生吧。 |
|
|
m*****n
发帖数: 3644 | 51 我再推荐2个有氧
自行车和划船
跑步练小腿，伤膝盖
自行车练大腿
游泳练全身，伤头发
划船机练背和屁股
谁说游泳强度上不去的？你要和散步一样，自然上不去。要每次滑水和打腿/蹬腿，都
用点劲，强度就上去了，呼吸也累了。
就像刚开始跑步一样，跑完腿肚子会酸很久。你要游泳完了，腿/胳膊也酸很久，按这
个强度去练。坚持几次，就适应了。 |
x******u
发帖数: 31 | 52 真心不愿意游泳，喜欢大量出汗的运动，每天都跑，肌肉难免酸痛，只能靠游泳调节一下
【在 b*******t 的大作中提到】
: 游泳真的是跑步最好的cross train
: 既上次TFL受伤之后跑步一直很小心，拉伸和strengthening也在做，但是还是疼了一次
: ，当时好像是隔天跳池子里抱板打腿1000yd，酸疼完全消除，怀着激动的心情上来发了
: 打腿包治百病的帖子。
: 周末去滑雪，回来之后TFL又疼了两三天，天天foam roller刚一碰到就疼得不行。今天
: 下午又去游了个泳，好了！
: 纠结拉伸阿膝盖阿什么的姑娘们，不妨一天跑步一天游泳，让各处肌肉都得到合适的锻
: 炼和放松，远离伤痛！
|
b*******t
发帖数: 33714 | |
m*****n
发帖数: 3644 | 54 游啥都可以很累。一句话，嫌轻松你就快点，快点，再快点。
我游蛙泳，刚开始游一个小时下来，两腿走路都是叉着走的。游到后来，脑袋都不想抬
起来换气，往水里只掉。一边游一边感受心脏扑通扑通跳得厉害，然后告诉自己慢下来
，心跳控制在180-年龄以内。如果愿意，一分钟内同样可以把心跳彪到180以上。
这才叫锻炼。
游不下来的，和跑步一样：刚开始是肌肉跟不上，所以我们要cross
training；后来是心肺跟不上。 |
b****i
发帖数: 11322 | 55 游完泳真是一头牛都吃得下＞_＜
【在 b*******t 的大作中提到】
: 谁说游泳不累的统统丢池子里蝶个1000yd
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m*****n
发帖数: 3644 | 56 那我倒没有。很多感觉和跑步一样。游狠了，也不想吃。
不过跑版的说周末练long run。貌似游泳不太容易。因为要换气。太累的话，都换不来
了。 |
w***n
发帖数: 9040 | 57 同感，游泳是很好的运动，而且想练耐力练耐力，想练速度练速度。
动作正确的话还不容易受伤。
不过游泳对于技术的要求比跑步高多了，特别是对于半路出家的来说，挺难入门提高的。
【在 m*****n 的大作中提到】
: 那我倒没有。很多感觉和跑步一样。游狠了，也不想吃。
: 不过跑版的说周末练long run。貌似游泳不太容易。因为要换气。太累的话，都换不来
: 了。
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l*********1
发帖数: 940 | 58 野火烧不尽，春风吹又生！
【在 p*********l 的大作中提到】
: 是的，游泳是跑步很好的cross training
: 就是太伤头发了，我曾经游得满头枯草
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x*****6
发帖数: 43 | 59 请问什么牌子的去氯
【在 b*******t 的大作中提到】
: 我用去氯的洗发液感觉还好，
: （其实头发根本没湿掉 > <）
: 没什么事情的话我也不太吹，山里反正干，洗个游泳衣头发也干了。。。
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a******a
发帖数: 2067 | 60 嗷？我说今儿怎么大早上的就特别想来瞅一眼，
原来是躺中了 :)
PS 游泳是不是真的能把肩膀那块练壮点？
俺去gym举铁增肌未遂orz 没敢放开了吃，战战兢兢的 - -
【在 s****m 的大作中提到】
: 老早秒秒说她膝伤的时候我就说游泳好
: 可惜现在没地可以游 (T_T)
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