"旱鸭子"们来学习自由泳咯

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.

新手入门级的自由泳指导-向专业的游泳教练学习一些技巧，一方面可以自立下水的自信心，另一方面也掌握一些关于自由泳的知识。

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.身体
身体要平直，越贴近水面越好，这可以帮助你保持流线，顺畅地在水中滑动。

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
轮流打水，发力从臀部开始，膝盖稍弯曲。踢腿要充分、快速，但要保证水花小。两只胳膊各划水一次后，应保踢腿六次，也就是每只胳膊划水一次，踢腿三次。养成这个习惯。

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
胳膊也是轮流划水的。一只胳膊入水后，另一只胳膊跟上。每次保证胳膊划过头顶后入水。胳膊做插入动作。大拇指先入水，掌心外翻。肘关节先出水面，动作要优雅到位，当胳膊出水后，要控制好姿势。

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.换气
自由泳的换气是最难学的。试试每两次胳膊划水后换气一次。如果做不到这一点，那就每次把头顺势侧过来，进行换气。

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.

尽量多练习练习这些技巧，这些技巧能帮你建立自信，帮你游好自由泳。

Note：

to build up one's confidence: 树立信心

to get the best out of:  发挥……的积极作用;最有效地使用；发挥……最大功效