自由泳的下坡游法之心得(前後擺盪上下坡，左右擺盪盪鞦韆)－Charlie341的部落格

自由泳的下坡游法之心得(前後擺盪上下坡，左右擺盪盪鞦韆)

「下坡游」（swimming downhill）這個詞，在游泳當中很早就有，國外游泳論壇有很多相關的文章，不同的游泳教學機構都有提及，近幾年為大家所熟知是因為Terry Laughlin在《Total immersion》(魚式游泳)書中提過，後來甚至在《鐵人三項訓練聖經》中的第200頁都有提到。游泳探討的就是如何「減少阻力」與「增加推進力」，而「下坡游」這動作就同時兼具了「減少阻力」與「增加推進力」兩個原則！

當你做出“下坡游”時，因為身體中軸線貼近水平面，所以阻力會減少很多，而且你會感覺到“重心向前放的感覺”。或許用跑步來解釋，大家會比較容易理解：跑步時身體前傾，重力就會牽引你向前，成為前進的助力，腳掌只是支撐體重而不是推蹬身體向前。游泳的“下坡游”也是類似的感覺，讓重力協助你游泳。許多掌握“下坡游”技術的鐵三愛好者都受益良多。「當『下坡游』的感覺出現在你的每一個划水動作時，你會真正體會到輕鬆前進與速度感。」(1,2,10)

The arm entry in the Ocean Walker Technique is smoother and more efficient. My relaxed semi-circle push of the elbow brings my hand and arm into almost a ‘diving’ position. By waiting for the hips, there is little effort as they send the leading arm into the water during rotation with the hips creating forward momentum and glide. The catch takes place after the hips have done 180 degrees so the pull is never flat. This means that you are pulling less body mass through water making it more efficient, streamlined and takes pressure off the shoulder due to the rotation. This also shuts down the chest and shoulder muscles. The arm is guided to a deeper 40 degree position with hand entering first, followed by forearm, elbow and shoulder. I finish in this position under water with the feeling of swimming downhill, with the hips up and straight into the catch with my hands pointing downwards and fingers relaxed and open. (4,5)

Total Immersion (TI), a method usually associated with coach Terry Laughlin, and I immediately ordered the book and freestyle DVD.

4. Penetrate the water with your fingers angled down and fully extend your arm well beneath your head. Extend it lower and further than you think you should. This downward water pressure on the arms will bring your legs up and decrease drag. It will almost feel like you’re swimming downhill. I highly recommend watching the “Hand Position and Your Balance” video at the top of this page here.(6)

Dr. Nicholas 指出前伸臂的支撐與提臂出水才是向前游的關鍵，唯有先用肌肉撐住體重，才能Falling Forward。 Dr. Nicholas所認為的游泳是「swim OVER the water, not swim THROUGH the water」，因此自由式的菁英選手在提臂時，幾乎整個背部都會離開水面。他們是從水面上游過去的，而非穿越水面。提臂時肩膀的高度，決定了向前落下的距離。而落下的方位是否正確，距離是否增加則取決於「支撐的方位是否正確無誤，支撐點是否夠穩固」。

這樣的理論在Terry Laughlin 所創辦的Total Immersion 裡是它的精髓，這樣的概念叫做weight shifting「重心轉移」，利用轉移身體重心來達到削減阻力及增加推進力的效果，以捷式（自由式）為例，當你伸出一隻手在前方破水前進、滑行、延伸時，接續著會將另一側的手臂抬出水面成三角形(recover) ，抬手臂的先決條件是需將該側身體斜揚起45度，手臂抬起才會順暢不致動作卡住；抬手臂這動作「從手掌離開大腿到進到入水點前」這一段時間，身體會維持短暫的平衡，在手掌進入水面之後，已斜揚起45度這一側做出「破壞平衡」，讓身體的重量順勢導入水面，利用這股力量來達到前進的效益（當然需搭配完美流線型）。這樣的動作技術，花少量的力氣，便可釋出可觀的能量，運用同時將肩胛骨與髖骨的重量，倒向水中的感覺，利用位能轉換為動能。(9)

Total Body Force Swimming。Body Force:Like so many sports – the power starts with the movement of the hips。

We teach our athletes to use their whole body to create force. The power comes from the body – not the arms. The force we generate initiates from the hips, transfers through our body with our arms simply being the levers. Just like throwing or hitting a ball, or throwing a punch in boxing; in TBF swimming, the force also starts from the rotation of the hips.

To generate the force, the hips roll to the breathing side and then back to the centre. We think of it as pole through the top of the head (or like a chicken on a skewer at a rotisserie!) – we turn on the pole to breathe..., and then bring it back to the centre.(11)

Neil Agius Breaks Longest Non-stop Ocean Swim Record--Rebecca McPhee. Endurance Oceans Swimming 13/07/2021

Former Olympic 400m swimmer Neil Agius of Malta has broken the record for the longest non-stop, unassisted swim. The 35-year-old swam 125.6km from Linosa, Italy back to Malta in just over 52 hours. He started stroking on June 28 and swam through two sunrises and two sunsets to arrive in Xlendi, Malta at 10pm on June 29. He swam unassisted and without a wetsuit. During the first 30km, waves hit him constantly from the front and side. Currents gradually become more favorable, and in the last 25km, his average pace picked up from 2.5kph to 3.2kph. (13,14)

有些人以為「下坡游」只是一種感覺，而不是一個現象！然我們從世界上最長不間段距離保持者Neil Agius的游法如下圖看來，左圖換氣時左肩在最下方,右肩側身在上方,身體保持水平狀態，到右圖時係經過左腿把左臗,蹬翻到最上方,而右肩則隨同身體的翻轉從空中刺入水中到最下方, 此過程即為一種實質的「下坡游」，左臗蹬翻到最上方後, 身體及右手等的重量將往身體右肩前方順著重力方向移動即為一種所謂的下坡時的weight shifting「重心轉移」此時再加上左手的推水效果更好更有速度感。 Ocean Walker的游法 (4,5)也可明顯的看出身體頭部整個由上往下移的「下坡游」現象。

自由式遊動時，以身體中線為軸，肩部隨同左右手臂的划水與移臂相互連接替換，而呈現週期性的起伏轉動(前後擺盪上下坡：左臗蹬翻到最上方後, 身體及右手等的重量將往身體右肩前方順著重力方向移動即為一種所謂的下坡時的weight shifting「重心轉移」此時再加上左手的推水效果更好更有速度感)，甚至牽連到身體呈左右規律晃動(左右擺盪盪鞦韆：像盪鞦韆一樣須配合「重心轉移」的順著重力方向左右晃動韻律)。