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如何快速提升你的游泳運動表現?秘密就在於『 核心力量 』!


游泳中核心穩定性的重要性

THE IMPORTANCE OF CORE STABILITY IN SWIMMING


擁有一個強壯的核心是游泳運動員想要提高速度和提高技術水平的必要條件。為了讓游泳者在水中最大程度地減少阻力,核心在保持身體穩定的流線姿勢方面起著非常重要的作用。此外,狀態不佳的核心肌肉會導致技術缺陷和划水效率低下,這可能會導致失去登上領獎台的機會。

A strong core is a requirement for swimmers looking to increase speed and improve their technique. In order for swimmers to minimize drag resistance through the water, the core plays a very important role in keeping the body in a stable streamline position. Further, core muscles that are not well conditioned can lead to technical flaws and stroke inefficiencies, which could make or break a chance at the podium.

需要核心力量

Need for Core Strength


核心對於支撐大肌肉群以幫助在水中提供動力至關重要。為了讓身體支持優越的技術,核心力量需要能夠同時承受來自手臂和腿的推進力。與陸地運動不同,游泳者必須在不在陸地的情況下產生力量。在陸地上,運動員能夠利用地面幫助產生由下肢肌肉產生的力量,並通過能量的動能鏈,然後將其釋放到他們從事的任何動作中。 由於這種差異,游泳者必須擁有強壯的核心軀幹。因此,游泳者必須在他們的訓練方案中加入鍛煉腹部肌肉的運動,以保持肌肉平衡和全身力量的均勻分佈。

The core is crucial to support large muscle groups to help power through the water. In order for the body to support great technique, the core needs to be able to simultaneously sustain the propulsive force that is coming from the arms and the legs. Unlike land sports, swimmers have to generate force without using the ground. On land, athletes are able to use the ground to help generate power created from the muscles in the lower extremities and through the kinetic chain of energy, which is then released into whatever action they are engaged in. As a result of this difference, it is imperative swimmers have strong torsos. Thus, swimmers must include exercises in their training regimens that work abdominal muscles to maintain muscular balance and equal distribution of force throughout the body.

強大核心的好處

Benefits of a Strong Core


在池內外擁有強大的核心會帶來許多優勢。核心肌肉負責穩定脊柱和骨盆,從而幫助穩定和加強下半身。例如,加強核心肌肉有助於提高水中的速度和效率,因為穩定性的提高使游泳者能夠更好地利用更大的肌肉群來幫助推動他們在水中前進。通常我們的游泳者希望通過專注於他們的划水或踢腿的力量來提高時間,而完全忘記了他們在流線型姿勢中實際花費的時間。通過提高核心力量,你的運動員將能夠在整個姿勢中保持身體筆直,從而減少阻力並最終提高速度。由於斜肌和髖屈肌有助於控制上肢和下肢的運動,因此更強的核心也將大大提高運動員在任何划水過程中的技術。

There are many advantages that come with having a strong core both in and out of the pool. Core muscles are responsible for stabilizing the spine and the pelvis which in turn help steady and strengthen the lower extremities. For instance, strengthening core muscles facilitate increased speed and efficiency in the water as improved stability allows swimmers to better leverage larger muscles to help propel them through the water. Often our swimmers want to improve times by focusing on the power of their stroke or kick, altogether forgetting about the time they actually spend cutting through the water in the streamline position. By improving core strength, your athletes will be able to hold their bodies straighter throughout the position, creating less drag and ultimately increasing speed. A stronger core will also greatly improve your athlete’s technique throughout any stroke as the obliques and hip flexors help control the movement of the upper and lower extremities.


提高穩定性和技術對於短時間提高在水中的速度來說無疑是至關重要的。因此,在針對這些目標時,將各種核心強化運動納入您的計劃將被證明是必不可少的;幫助您的游泳運動員在水中消磨時間,同時讓他們成為更好的運動員。

Improving stability and technique is undoubtedly crucial when cutting time and increasing speed through the water. Therefore, incorporating a variety of core strengthening movements in your program will prove essential when targeting these goals; helping your swimmers shed seconds in the water while also making them better athletes.



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