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Learn some practices from our experienced swimming instructor to improve your front crawl technique. Learn how to do front crawl, and improve your swimming ability instantly with VideoJug's help.
跟著我們經(jīng)驗豐富的游泳教練提高自由泳技術(shù)吧，包教會。
At this level the aim is about making each and every stroke longer and more powerful.
這種水平的游泳愛好者需要做的是提高每一次擊水的力量，游的距離更遠(yuǎn)。
Step 1: Legs
腿部
The first practice concentrates on the legs. Over grasp the front of the float and keep your head up. Practice a length like this. Your kick action should be a little slower at this level. Slow kicks are better for long distances. For more resistance, place the float vertically into the water so it is half submerged and practise your slow kick action. These two practises really help you to build up power in your legs by making you work against the water resistance.
第一次練習(xí)的時候，著重注意腿部用力。緊緊抓住漂浮物保持頭部高于水面，游一段距離。這個階段里，腿部蹬水的動作應(yīng)該慢一些，同時試著把漂浮物垂直摁進(jìn)游泳池中，借助浮力練習(xí)蹬腿的動作。這兩個動作可以因水的阻力增大而增強腿部力量。
Step 2: Arms
第二步，雙臂
Try the following exercises to practise your arm and leg technique. Without a float try single arm pulls, where you hold one arm out in front of you and work the other one. Keeping the elbows up high when they exit the water. Then try doing the catch up. With one arm in front of you try to bring the other next to it. As soon as both hands are next to each other, you alternate arms. This should really help the timing of your stroke and make it more powerful and faster.
通過以下動作練習(xí)手臂和雙腿的游泳技巧：左右持浮力板在身前，右臂劃水，手臂離開水面時保持伸直狀態(tài)；然后練習(xí)跟進(jìn)—左右手一前一后進(jìn)行劃水，著有助于縮短每一次揮臂的間隔，同時也能鍛煉臂力，游得更快。
Step 3: Breathing
第三，呼吸
At this level you should be able to turn your head smoothly and regularly for breathing. Try practising breathing in different ways. If you are used to breathing every two strokes on your left hand side, try doing it on the right. Breathing every three strokes, if you can, will help you swim a faster stroke.
到這個階段你要學(xué)會控制順暢、有節(jié)奏的轉(zhuǎn)頭和呼吸。練習(xí)用不同的方式呼吸。如果你習(xí)慣揮臂兩次之后在左側(cè)呼吸一次，那么就應(yīng)該試著改變呼吸的方向到右邊去。如果可以三次擊水呼吸一次，你將游得很快。
Try to practise these techniques regularly. If you feel they are quite difficult, go back to the intermediate practices and start again to build up your skill.
經(jīng)常練習(xí)這些技巧。如果覺得很難，可以回頭從中級技巧開始。
Thanks for watching video Advanced Front Crawl
謝謝收看本期“高級自由泳”教程，我們下期節(jié)目再見。
