Gary Mullen 高阶游泳TOPSWIM 8月27日
Six Yoga Moves for Swimmers
六个适合游泳运动员的瑜伽动作
byGary Mullen
Have you considered adding yoga to your swimming routine? Yoga is perfect for swimmers of all ages and skill levels when done safely and properly. Many athletes include yoga in their training programs and you can too. Yoga increases core strength, improves flexibility, maximizes focus, and aids in muscle repair. Yoga is the ultimate restorative practice, and it just feels good when you do it. If you include these yoga poses into your swimming routine, you won’t be disappointed. Your body will thank you.
你有没有考虑过在游泳训练中加入瑜伽?安全、正确练习的瑜伽完美适合于所有年龄和技能水平的游泳运动员。许多运动员在他们的训练计划中包括瑜伽，你也可以。瑜伽可以增强核心力量，提高灵活性，最大限度地集中注意力，帮助肌肉修复。瑜伽是终极的恢复性练习，当你练习瑜伽时，你会感觉很好。如果你把这些瑜伽动作纳入你的游泳计划，你不会失望的。你的身体会感谢你的。
01of 06
Bridge Pose 桥式
The bridge pose is a wondrous yoga pose. It is one of the best back-bends in Yoga. You can use the bridge pose to warm you up before a swim and to cool you down after your time in the pool. To do the bridge pose:
桥式是一个非常好的瑜伽姿势。这是瑜伽中最好的后屈之一。你可以在游泳前用桥式来热身，在游泳后用桥式来放松。做桥式时:
Lie flat on the floor or mat.
Bend your knees and plant your feet on the floor.
Extend your arms along your body on the floor. Press your palms to the floor.
Lift your hips toward the ceiling as you press your feet and palms into the floor.
Lift your tailbone. The top of your body should be flat.
Do not flex or squeeze your glutes.
Hold for one minute.
平躺在地板或垫子上。
弯曲膝盖，双脚放在地板上。
双臂在地板上沿着身体伸展。手掌压在地板上。
向天花板抬起你的臀部，同时你的脚和手掌压向地板。
抬起你的尾骨。你的身体顶部应该是平的。
不要弯曲或挤压臀大肌。
坚持一分钟。
Benefits: promotes relaxation, opens chest muscles, energizes the body, and restores body and mind.
好处: 促进放松，打开胸肌，使身体充满活力，恢复身心。
02 of 06
Cow 牛式
The cow pose will feel amazing after your swim. To do the cow pose:
游泳后，牛式会让你感到惊奇。做牛式:
Get in the tabletop position.
Tighten your core, flatten your back and plant your palms on the mat. You should be able to draw a straight line from the top of your head to your tailbone.
Inhale and allow your stomach to dip toward the floor as you open up your chest.
When you exhale, return to the tabletop position.
Do this 10 to 20 times.
从桌面姿势开始。
收紧身体核心，放平背部，手掌放在垫子上。你应该能够从头顶到尾骨成一条直线。
吸气，当你打开胸腔的时候，让你的腹部向下沉。
当你呼气时，回到桌面姿势。
这样做10到20次。
Benefits: Improves spine health, strengthens the core, and stretches back and shoulders. This is a great exercise for improving spinal mobility and reducing shoulder and low back injury! Save yourself visits to the physical therapist!
好处: 改善脊柱健康，增强核心，伸展背部和肩膀。这个练习对提高脊柱活动性、减少肩膀和腰背部受伤非常有帮助!可以使你少去找理治疗师!
03 of 06
Downward Facing Dog/ Upward Facing Dog
下犬式/上犬式
Move from the downward facing dog to the upward facing dog to stretch before or after you swim. To begin with downward facing dog:
在游泳之前或之后，从下犬式到上犬式进行伸展。从下犬式开始:
Get on floor in the tabletop position.
Make sure your knees are directly below your hips.
Curl your toes under your feet and plant your hands on the floor.
Exhale and lift your legs away from your mat. Your legs will begin to straighten.
Allow your head to release toward the floor. You should be looking at your knees.
Tighten your core and stretch your shoulders.
Your body will make a perfect upside-down 'V’.
在地板上从桌面姿势开始。
确保你的膝盖在臀部正下方。
把脚趾弯在脚下，双手放在地板上。
呼气并将腿抬离垫子。慢慢将腿伸直。
让你的头向地板方向放松。你应该看着你的膝盖。
收紧你的核心肌肉，伸展你的肩膀。
你的身体会成一个完美的倒立的V形。
To transition to upward facing dog:
转到上犬式：
Lower your knees back down to the mat.
Stretch out your arms and your legs so your belly is on the mat.
Bend your arms back and place your palms at your side near your waist.
Bring your feet together.
Inhale and press the tops of your feet and your palms into the floor as you lift your chest.
Focus your gaze on the sky and relax your glutes.
Remain in this pose for 30 seconds.
把你的膝盖收回垫子上。
伸展你的手臂和腿，让你的腹部贴到垫子上。
手臂向后弯曲，手掌放在腰部附近的身体两侧。
双脚并拢。
吸气，当你抬起胸部时，将你的脚掌和手掌压住地板。
把你的目光集中在天空，放松你的臀大肌。
保持这个姿势30秒。
Benefits: opens chest, shoulders, and psoas and strengthens arms and legs. The downward facing dog provides your body with hamstring stretch and calf stretch.
好处:打开胸部，肩和腰肌，加强手臂和腿。下犬式使您的腘绳肌和小腿得到伸展。
04 of 06
Warrior 勇士
Warrior pose in yoga improves balance and focus. The pose is powerful and ideal for spine flexibility and health. The do the warrior pose:
瑜伽中的勇士式可以提高平衡感和注意力。这个姿势是非常理想的脊椎柔韧性和健康练习。做勇士式时:
Start out with your feet on the floor, about hip-width apart. Your arms should be at your sides.
Exhale and step your feet apart, putting your right foot in front. Your feet should be about 5 feet apart. Make sure your right toes point toward the top of the mat.
Press into your weight into your back foot as you reach your arms to the sky.
As you reach, bend your right knee so it forms a 90-degree angle.
Keep your body long.
Hold for a minute before moving switching your feet.
开始时双脚放在地板上，大约与臀部同宽。你的手臂应该放在身体两侧。
呼气，两脚分开，右脚放在前面。双脚应该保持5英尺的距离。确保右脚趾指向垫子的顶部。
当你双臂伸向天空时，把身体的重量压在你的后脚上。
当你伸展时，弯曲你的右膝盖，使它形成90度角。
保持身体拉长。
保持一分钟，然后换脚。
Benefits: improves range of motion, relieves tightness in the shoulders, open up the chest muscles.
好处: 提高活动范围，缓解肩膀紧张，打开胸部肌肉。
05 of 06
Sunbird 太阳鸟
After you do the cow pose, you can go into the sunbird pose.
做完牛式后，你可以进入太阳鸟式。
After you complete the cow pose,
Stack your hips and shoulders: shoulders over your wrists and hips over your knees. Legs should be hip-width apart.
Maintain the line down the back to ensure your spine is parallel to the floor.
Lift your right leg out straight so that it is parallel to the mat. Your foot should be flat and your toes point toward the mat, not at the wall.
Extend the opposite arm out in front of your body.
Hold strong and steady. Hold this move for about 20 seconds before continuing to the other leg.
当你完成牛式动作后，
臀部和肩部水平: 肩膀在手腕上方，臀部在膝盖上方。双腿分开与臀部同宽。
保持背部的直线，确保脊柱与地面平行。
抬起你的右腿，使它与垫子平行。你的脚应该是平的，脚趾指向垫子，不是指向墙壁。
将另一只手伸到身体前面。
保持稳固。保持这个动作大约20秒，然后换另一条腿。
Benefits: opens chest, improves core strength, lengthens back, strengthens abdominal wall, improves balance and coordination, and stabilizes the pelvic wall.
好处: 打开胸腔，提高核心力量，拉长背部，加强腹壁，改善平衡和协调性，稳定骨盆壁。
06 of 06
Foot stretch 脚伸展
One final move to consider, that many do not, is the foot stretch. You need strong and flexible feet to power you through the water and improve your kick. To do the foot stretch:
最后一个需要考虑的动作，是双脚伸展，很多人都不会去做。你需要强壮和灵活的脚来推动你在水中前进、改进你的打腿。做脚部伸展时:
Squat down so that you are resting on the balls of your feet. The back of your thighs should be touching the backs of your lower legs. You will feel the stretch in the arches of your feet.
Stabilize your body with your fingertips on the side of your legs.
Slowly move your heels up and down. Do this a couple times.
Next, drop to a kneeling position and curl your toes under your bottom.
Lean back and lift your knees off the mat, balancing your body with your fingertips. This will stretch the tops of your feet.
下蹲，使你的重心放在脚掌上。你的大腿后部应该触碰到你的小腿后部。你会感觉到你的足弓被拉伸。
用你的指尖在腿边稳定你的身体。
慢慢地上下移动你的脚跟。这样做几次。
接下来，跪下来，把脚趾弯曲到臀部下面。
向后倾斜，使膝盖抬起、离开垫子，用指尖保持身体平衡。这样可以伸展你的脚面。
Benefits: improves strength and flexibility in the feet and ankles, and it improves power in the water.
好处: 提高脚和脚踝力量和灵活性，提高在水中的力量。
