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所在平台: Udemy |
课程主页: https://www.udemy.com/course/how-to-dryland-train-for-swimming/
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好的，这是关于 Coursera 上的 "How To Dryland Train For Swimming"（如何进行陆地游泳训练）课程的中文内容摘要： **课程名称：** 如何进行陆地游泳训练 **课程概述：** 本课程专为希望在家中、无需下水，也无需暴露在阳光下的游泳爱好者设计。通过这个一步步的指南，您将学习如何在舒适的家中进行有效的游泳季训练，并获得以下益处： * 轻松快速地学习游泳技巧。 * 在不湿身、不晒伤的情况下进行游泳练习。 * 避免阳光暴晒，保护皮肤。 * 了解与四种主要泳姿相关的核心练习。 * 掌握正确的训练前的拉伸运动和姿势。 * 提升力量、敏捷性和耐力。 * 学习增强腿部和上肢爆发力的技巧。 * 学习使用弹力绳（Stretch Cords）模拟游泳动作，发展运动能力。 * 了解正确练习的姿势。 * 以及更多内容。 **课程目录：** * **引言** * **下半身训练** * **核心区域训练** * **上半身训练** * **第一章：核心练习及其与四种泳姿的关系** * 拉伸和核心练习 * 骨盆前倾-猫拱背 * 流线型拉伸 * 前平板支撑 * 侧平板支撑 * 靠墙静蹲（腿部/手臂抬举） * 抬腿 * 卷腹 * **第二章：增强腿部力量的跳跃练习** * 跳跃 * 跳绳 * 粗跳绳 * 前后跳箱/门廊/看台 * 左右跳箱/门廊 * 低绳前跳（双脚/单脚） * 低绳侧跳（双脚/单脚） * 爆发力跳跃 * 徒手深蹲 * **第三章：拉拽/上半身练习** * 拉拽 * 划水（Sculling） * 门把手/门球练习 * 栏杆或门廊链接练习 * 弹力绳拉伸 * **第四章：弹力绳练习** * 弯举 * 双臂拉拽 * 双臂划船 * **结论** **教学大纲：** 无
If you want to train swimming without dipping into the water and without getting expose to sunlight, then you need to grab a copy of this "How To Dryland Train For Swimming" guide.In this step-by-step guide you will be able to reap the following benefits:- Learn how to swim easily and quickly at the comfort of your own home.- Practice swimming without getting wet and sunburns.- Learn how to swim without worrying of getting your skin exposed to the heat of the sun.- Learn the different core exercises in relation to the 4 swimming strokes.- Perform proper stretching exercises and positions before starting the training.- Learn how to strengthen your power,agility and endurance.- Discover techniques on how to boost the power of your leg and upper body.- Perform Stretch Cordz exercises to develop swimming movements.- See proper positions in doing routines.- And much more.Table of ContentsIntroduction. Lower Body. Mid-Section. Upper Body. Chapter 1: Core Exercises And Relation To The 4 Strokes.Stretching And Core Exercises. Pelvic Tilt Cat Arch. Streamline Stretch. Forward Plank. Side Plank. Wall Sit Leg/Arm Raises. Leg Lifts. Crunches. Chapter 2: Jumping Exercises For Leg Power. Jumping. Jump Roping. Thick Jump Roping. Front box/porch/bleacher Jumps. Side Box/Porch Jumps. Low Rope Forward Jump(Double/Single) Low Rope Side Jump (Double/Single) Force Jump. Body Squat Chapter 3: Pulling/Upper Body Exercises. Pulling. Sculling. Door handle/knob. Fence Or Porch Link. Stretch Cords Stretches. Chapter 4: Stretch Cords Exercises. Arm Curls. 2 Arm Pulls. 2 Arm Rows. Conclusion.
