A Guide to front crawl for beginners - Learn a few techniques from our expert swimming teacher, to build up your confidence in the water and your knowledge of the front crawl swimming stroke itself.

新手入門(mén)級(jí)的自由泳指導(dǎo)-向?qū)I(yè)的游泳教練學(xué)習(xí)一些技巧，一方面可以自立下水的自信心，另一方面也掌握一些關(guān)于自由泳的知識(shí)。

Step 1: Body
Try to keep your body flat and as near to the surface as possible. This helps keep you streamlined and makes you glide through the water smoothly.[/em]
1.身體
身體要平直，越貼近水面越好，這可以幫助你保持流線，順暢地在水中滑動(dòng)。

[en]Step 2: Legs
Your kicks should alternate and start at the hip with a slight knee bend. Make the kicks long and fast but with very little splash. You should get into the habit of doing six kicks in every arm cycle. That is three kicks per arm movement.


2.腿部
輪流打水，發(fā)力從臀部開(kāi)始，膝蓋稍彎曲。踢腿要充分、快速，但要保證水花小。兩只胳膊各劃水一次后，應(yīng)保踢腿六次，也就是每只胳膊劃水一次，踢腿三次。養(yǎng)成這個(gè)習(xí)慣。

Step 3: Arms
Your arms also move alternately. One hand should follow the other into the water above your head. Make spear motions with your arm. Your thumb should enter the water first, the palm turned facing out. The elbows are first to exit the water, nice and high. Keep your arm controlled when it comes out of the water.

3.胳膊
胳膊也是輪流劃水的。一只胳膊入水后，另一只胳膊跟上。每次保證胳膊劃過(guò)頭頂后入水。胳膊做插入動(dòng)作。大拇指先入水，掌心外翻。肘關(guān)節(jié)先出水面，動(dòng)作要優(yōu)雅到位，當(dāng)胳膊出水后，要控制好姿勢(shì)。

Step 4: Breathing
The breathing in front crawl is the hardest to get right. Try breathing after every two arms pulls. If you can't do this then just breathe regularly by smoothly turning your head to the side when you can.

4.換氣
自由泳的換氣是最難學(xué)的。試試每?jī)纱胃觳矂澦髶Q氣一次。如果做不到這一點(diǎn)，那就每次把頭順勢(shì)側(cè)過(guò)來(lái)，進(jìn)行換氣。

Try to practise these techniques regularly. They will help to build up your confidence in the water and help you to get the best out of the front crawl.

盡量多練習(xí)練習(xí)這些技巧，這些技巧能幫你建立自信，幫你游好自由泳。

Note：

to build up one's confidence: 樹(shù)立信心

to get the best out of:? 發(fā)揮……的積極作用;最有效地使用；發(fā)揮……最大功效

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