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KingStone

【繁體】全方位游泳技術訓練教本:突破撞牆期,泳速立即提升!

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KingStone

【繁體】全方位游泳技術訓練教本:突破撞牆期,泳速立即提升!

Name: 【繁體】全方位游泳技術訓練教本:突破撞牆期,泳速立即提升!
Brand: KingStone
SKU: 3136016721
Price: 25.22 USD
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内容簡介

動作技巧的練習順序也會影響學習的速度。

在介紹自由式的練習方法時候，我們是先介紹抓水、拉水、推水等划臂的動作，然後才介紹打水的部分。然而，先了解如何打水和身體的波狀運動，再來學習划水的動作，才是學習蝶式最快的方法。

蝶式跟自由式不一樣，雙手雙腳必須同時動作，所以讓身體記住重心的移動十分重要。因此，在學習划臂前先學會蝶式踢腿和身體的波狀運動，更容易掌握重心移動的感覺。

由此可知，學習一項技巧的速度，與練習的順序有很大的關係。這個道理不只適用於技術層面，也適用於一般的水下訓練和陸上訓練。所以一定要好好思考鍛鍊的順序。如此一來，方能為自己設定的目標找到有效的練習方法。

只是死背動作、埋頭練習，是無法學會任何技術的。在訓練時好好思考練習和身體記憶各種感覺的順序，是非常重要的。

本書特色

★自由式、蝶式、仰式、蛙式，滿滿收錄了可活用於各種游法的訓練方式！
★年逾四十仍在游泳的鐵人泳者，突破年齡限制，一次公開所有讓你游得更快的技巧指南！

2——前言

第1章 游泳的基礎
10——Menu001 用收腹配合其他動作做出正確姿勢
12——Menu002 輕鬆換氣的三個訣竅
14——Menu003 學習不同游法換氣動作的重點
16——Menu004 把水往後推的打水法
18——Menu005 打水時像用腿的內側夾水
20——Menu006 有效划水的方式
22——Menu007 從抓水到推水的基本動作
24——Column 『專注』的重要性

第2章 自由式
26——Menu008 學習如何有效率抓住水
28——Menu009 三種練習抓水的方式
30——Menu010 拉-推水動作
32——Menu011 三種練習拉〜推水的方式
34——Menu012 打水擺臂
36——Menu013 三種擺臂&打水的練習法
38——Menu014 靈活運用轉體動作
40——Menu015 三種聯合動作的練習法
42——Column 自由式不僅能提升基本體能，更有助於突破游泳瓶頸

第3章蝶式
44——Menu016 學習整個蝶式基礎的打水方式
46——Menu017 2種蝶式踢的練習法
48——Menu018 抓水的動作跟自由式一樣
50——Menu019 2種抓水的練習方法
52——Menu020 將抓水動作抓到的水一口氣推出
54——Menu021 3種拉推水&擺臂的練習法
56——Menu022 協調打水和拉水的時機
58——Menu023 3種聯合動作的練習法
60——Column 動作技巧的練習順序也會影響學習的速度

第4章仰式
62——Menu024 關鍵是推水時手不能停
64——Menu025 3種推水&擺臂的練習法
66——Menu026 學習從小指入水到抓水的動作
68——Menu027 2種抓水動作的練習法
70——Menu028 確認轉體動作和打水的關係
72——Menu029 打水&轉體練習
74——Menu030 學會穩定身體姿勢的方法
76——Menu031 2種轉體的練習法
78——Column 仰式划臂和打水的基本跟自由式是一樣的

第5章蛙式
80——Menu032 記住可推出大量水流的打水姿勢
82——Menu033 3種打水的練習法
84——Menu034 學會一瞬間抓住水流的抓水動作
86——Menu035 3種抓水的練習法
88——Menu036 學會在身體前方拉水
90——Menu037 2種拉水&擺臂的練習法
92——Menu038 蛙泳要用蹬腿計算時機
94——Menu039 2種聯合動作的練習法
96——Column 先思考如何減少水阻，再來考慮提升推進力

第6章 壁邊技巧
98——Menu040 起跳前的腳部動作乃是關鍵
100——Menu041 3種起跑式跳水的練習法
102——Menu042 學會可踢出力道的基本預備姿勢
104——Menu043 2種仰式跳水出發的練習法
106——Menu044 記住在轉身瞬間不減速的方法
108——Menu045 學會如何不在入水和轉身時流失速度
110——Menu046 在迴轉前迅速反轉身體
112——Menu047 利用下潛游法上浮
114——Menu048 在觸壁的瞬間縮起身體
116——Menu049 利用第一踢和抓水動作上浮
118——Menu050 在踢腿結束的同時觸壁
120——Menu051 記住一划一蹬的基礎
122——Menu052 用滾桶轉身縮短時間
124——Menu053 抵達終點時也要細心注意
126——Menu054 在接力賽中不損失速度的接棒技巧
128——Menu055 接棒的練習法跟注意事項
130——Column 出發和轉身潛藏了縮短時間的巨大可能性

第7章 陸上訓練
132——前言
134——Menu056 動態熱身1
136——Menu057 動態熱身2
138——Menu058 動態熱身3
140——Menu059 動態熱身4
142——Menu060 下半身訓練
144——Menu061 下半身&體幹訓練
146——Menu062 體幹訓練
148——Menu063 體幹訓練2
150——Menu064 體幹&上半身訓練
152——Menu065 體幹&上半身訓練2
154——Menu066 自我伸展1
156——Menu067 自我伸展2
158——Menu068 自我伸展3
160——Menu069 自我伸展4
162——Menu070 學習進行重量訓練的方法
164——Column 動態熱身也要按照順序進

內容試閱

前言

本書收錄了大量我平常用來教導學生的游泳技巧和練習方法。游泳是種在「水中」這種特殊環境下進行的運動，所以只是鍛鍊體力和肌力是無法游得更快的。想要提升游泳的表現，水中的技術扮演非常重要的角色。

不只是游泳，所有運動都會受到運動力學、生理因素、心理因素、環境因素等各種內外變因的影響，產生不同的比賽順位和結果。而除了以上這些常見的因素外，『流體力學的因素』在游泳中更佔了非常大的比重。如何利用、處理水這種不屬於自己的外在因子，將大大左右泳者在泳池內的表現，所以游泳可說是一種學問很深的運動。

因此，只要比過去花費更多時間磨練水中的技術，就有可能游得比現在更快。但是，想學會這些水中技術讓自己游得更快，並非一心練習水中技術就能辦到，這也是游泳的有趣之處。

好比想學會用最有效率的動作划水，必須先學會如何在水中維持穩定的姿勢，以及做出該姿勢並加以維持的肌力。換言之，為了學會高超的游泳技術，不能只是反覆練習划水動作，還必須進行陸上的肌力強化訓練。然後再結合每天在水中的辛苦練習，方能使身體發揮好的表現。

本書的內容除了水中技術外，還有提升學習效果所必須的重點和在陸上進行的強化訓練，以及如何擬定一年份的強化計畫的方法等，從各種不同面向介紹提升游泳速度的方法。希望大家能把本書當成提升泳速，以及提升游泳樂趣的指標，善加活用之。

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