如何游得更快，同时保护你的肩膀---seahiker史诗巨作

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A Straight Arm and Thumbs Down = Bad News

Gently, and I do mean gently, extend your right arm out in front of you. Rotate your hand so that your palm faces the right, thumb down on a 45 degree angle.

Some of you may already feel discomfort in the shoulder. If you do, rotate less, to ease up on it.

直臂，拇指向下=坏消息

慢慢地把手臂伸到前面，转动你的手，让你的手掌面向右边，拇指45度向下。

也许有些人已经感觉到肩膀的不适了。那么，转动得少一点，放轻松。

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Now if you were to press lightly on the water, or in the case, on a solid object, imagine (but don't actually do it) what it would feel like to put pressure on your shoulder in that position. Not good, right?

But yet most of us instinctively rotate the thumb downward on the entry. Why? To help push our head up with an outward sculling motion (see photo #3-4 above).

现在如果你再轻轻地压入水里，在这个位置你的肩膀感觉如何，不好，是吗？

但绝大多数人都是本能地保持拇指先入水的方式。为什么？来用向下向外的划水帮助头部抬起来，参看上面的图片

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Do this for lap after lap at a higher intensity and you're asking for trouble.

If you know that you cross over, or you suspect that you do, that makes things worse, as you will pinch your rotator cuff tissues further, especially with your hand pitched with the thumb down.

如果这样一圈圈地游，那么你是在自找麻烦。

手过中线，特别是还是拇指朝下，会严重伤害你的肩膀。

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And yet, this is how most of us swim instinctively - as an insurance policy for getting…that….breath.

Not only is the arm pushing down on the water hard on our shoulder joint and tissues, it is really, really SLOW.

See below:

这是绝大多数人本能的游法，这不仅让肩膀承受了很大的压力，而且游起来非常非常地慢。如图所示

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手臂下压来抬高头部

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直臂给肩膀带来压力

划水十分无力

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现在彻底完蛋了

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非常慢  失去平衡

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What To Do About It

The problem for us in trying to correct this lies with our breathing habits.

So dust off the old Streamline drill and practice breathing with your front shoulder relaxed, lead arm angled downward slightly from the shoulder, and breathing without pushing down with the lead arm. If you need to use fins to feel it, that's great. You want to feel what breathing without pushing down on the water feels like so you can achieve that in your swimming.

应该如何改正

应该从我们的呼吸习惯入手。

把以前的流线型练习扔到一边，开始练习在呼吸时保持放松的肩膀，前伸手从肩膀稍微朝下，不要下压手臂呼吸。如果你需要待脚蹼，没关系。你需要体会不下压手臂的呼吸是如何的，这样你在游泳的时候才能达到这个目标。

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Practice: Streamline drill with fins.  (click here for the video) Turn the head without lifting it. You should be able to let the lead arm hand down on an angle from the shoulder. Eliminate tension in your neck, shoulders and upper back and instead, float on your lungs.

练习：带脚蹼流线型练习，转动头部而不抬起，让前伸的手臂从肩膀下垂一定角度，消除颈部，肩膀和上背部的张力，靠肺部漂浮。

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Practice:  Better Breath Timing.  (video) Swim three strokes and then try to turn your head before your hand enters the water. Some of you will know I call this "Cheating" on the breath. Use your body rotation to get you to air, not the pushing down with your arm.

更好的呼吸时机。划三下，然后在手入水前转头呼吸，有人可能知道我把这叫做“欺骗呼吸”。用你身体的转动来吸气，而不是下压手臂

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Practice: Thumbs Up Swimming.  (video) Finally, spend lots of time finding out if your hand enters the water with the thumb down, flat or up. Most of us swim thumbs down and this can definitely contribute to shoulder issues.

拇指朝上的游泳。花一些时间看你是拇指朝下，水平，朝上入水的。绝大多数是拇指朝下，这肯定会给肩膀带来问题

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Throw on some fins and swim with your eyes forward so you can see your hands enter the water flat and extend flat. Lock in this feeling so that after 5-7 strokes, put your head back down in the neutral position, and maintain the feeling of flat hands. Still not sure (or not helping)?

穿上脚蹼，然后眼睛看前方游，你应该看到你的手水平入水，水平伸展。（这个水平是相对拇指朝下说的，整个手的入水方向还是朝下的）。锁住这种感觉，划5-7下，再回到正常的头部位置，保持这种感觉。

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Enter the water with your thumbs up like you're hitchhiking (video). Get a friend to watch you to verify that you're doing it. Or, really exaggerate it. If you have a bad thumbs down entry, you may feel you're doing better, but nothing changes, this is really common.

拇指朝上入水。让你的朋友帮助你检查，夸张这个动作。如果你以前是拇指朝下，那么你应该会感觉好很多。

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Practice: Wide entry: Direct your arms wider than your shoulders as if you're swimming to 11 and 1 o'clock. As long as you rotate fully through the upper body and torso, your arms will drive to a good catch and streamline position, while keeping your shoulders stable. From head on, someone watching you would see your arms coming straight out of your shoulders and not crossing over in front of your head.

宽入水：让手的入水比肩膀宽一些，朝11点和1点的方向。只要你充分地转动你的上身，你的手臂就会自然形成很好的抓水，同时身体也会保持流线型，肩膀的位置会很稳固。从前面看过去，别人会看到你的手臂在你肩膀的外面而不是在头下方经过。