Simone
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。
[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
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
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swimming 游泳
swimming pool 游泳池
changing room 更衣室
shower 淋浴
diving platform 跳台
ten-meter platform 10米跳台
five-meter platform 5米跳台
three-meter springboard 3米跳板
one-meter springboard 1米跳板
diving pool 跳水池
non-swimmer's pool 浅水池
swimmer's pool 深水池
starting block 出发台
starting dive 出发起跳
rope with cork floats 水线
swimming lane 泳道
touching the finishing line 终点触线
timekeeper 计时员
lifesaver, lifeguard 救生员
land drill 陆上练习
breaststroke 蛙泳
crawl stroke 爬泳
back stroke 仰泳
side stroke 侧泳
butterfly stroke 蝶泳
dolphin butterfly stroke 海豚式蝶泳
treading water 踩水
underwater swimming 潜泳
swimming pool with artificial waves 人工海浪泳池
artificial waves 人工海浪
swimming trunks 泳裤
swimsuit, swimming suit 泳衣
swimming cap 泳帽
bikini 比基尼泳衣
bikini top 比基尼上装
bikini bottom 比基尼式泳裤
surfing 冲浪
surfboard 冲浪板
water ski 滑水橇
above the knee膝盖上方
accordance一致性
age group figures年龄组规定动作
age group年龄组
alternate facilities (用于)替换器材
alternated breathing换气
alternatives 替补队员
american crawl （美国式）
anchor 四人接力的最后一位选手被称为
ankle 踝
announcer 广播员
anti-fog防雾
arch the back弓背，塌腰
arch弓形
artificial waves 人工海浪
australian crawl （澳大利亚式）
back stroke仰泳
backstroke turn indicator仰泳转身标志
bathe游泳（动词）
bathing box[英]更衣室
bathing cap游泳帽
bathing costume [clothes, suit] 游泳衣
bathing dress <英>游泳衣,浴衣
bathing suit游泳衣
bathing trunks游泳裤
bathing游泳, 洗海水澡；沐浴; 洗海水澡; 游泳；(海滨等的)游泳条件
bikini bottom 比基尼式泳裤
bikini 比基尼泳衣
blow bubbles吐气泡
breaststroker蛙泳
butterfly stroke 蝶泳
changing room 更衣室
chief timekeeper计时长
circle swim环绕游泳
competitive course比赛池
cork hoop救生圈
crawl stroke 爬泳
deck edge池缘
dive 跳水（动词）
diving platform 跳台
diving pool 跳水池
dog paddle狗爬式游泳
dolphin butterfly stroke 海豚式蝶泳
dolphin kick （kick= 踢）海豚式踢腿动作被称为
don't pee in pool不在池中方便
drowning moth “溺死的蛾子” = 通常形容人们第一次尝试蝶泳的样子
dry off擦干身体
ear clip耳夹子
false start rope 出发犯规召回绳
fin swimming蹼泳
five-meter platform 5米跳台
floats漂浮物（绑胳膊上的）
float漂浮（动词）
flutter kick仰泳踢腿动作被称为浅打水
frog kick 蛙式踢腿动作
get dressed穿上衣服
get out of pool从池中出来
hairbrush 梳子
individual medley (IM) 个人混合泳
indoor pool游泳馆
jump in pool 跳入泳池
kickboard踢水板（双手扶上面，腿来踢水）
land drill 陆上练习
lane etiquette游泳礼节
lane line水线
lane rope分道线
lane timekeeper泳道计时员
lane泳道
leg 四人接力的每个人的赛程
life jacket救生衣
lifeguard救生员
lifesaver救生员
markings标志线
modified frog kick 蛙式踢腿动作
natation游泳
natatorium游泳场, 游泳池，室内游泳池
non-swimmer's pool 浅水池
nose clip 鼻夹子
obtain points得分
one-meter springboard 1米跳板
placing judge终点裁判员
play in pool 池中嬉戏
pool side池边
pool toy（小孩子带到水中的）泳池玩具
pool wall池壁
put face in water 把脸埋入水中
recorder记录员
referee 裁判长
relay四人接力
ring buoy救生圈
rope with cork floats 水线
saving bar救生棒
scissors kick剪刀式踢腿
shallow end (池)浅端
shower 淋浴
side stroke 侧泳
side wall边壁
sit on edge坐在池边
slippery by pool池边地滑
start wall出发池壁
starter发令员
starting block 出发台
starting dive 出发起跳
starting edge of pool出发池端
starting platform出发台
stopwatch 秒表
stroke judge姿势裁判员
strokes （stroke的复数）用作表示 methods of swimming 游泳方法
surfboard 冲浪板
surfing 冲浪
swim fins脚蹼
swim gear 游泳装备
swimcap 游泳帽
swimeet [美]游泳比赛
swimmable可游泳的；游泳活动期的；游泳距离的
swimmer's pool 深水池
swimmer游泳者，选手
swimming bath游泳池
swimming belt救生带
swimming cap 泳帽
swimming coach游泳教练
swimming competition游泳比赛
swimming costume (女)游泳衣
swimming goggle游泳镜
swimming instructor游泳教练
swimming lane泳道
swimming pool with artificial waves 人工海浪泳池
swimming pool游泳池
swimming suit游泳衣
swimming trunks 泳裤
swimmist游泳家
swim-o-scop 游泳计时器
swimsuit(女)游泳衣
swimsuit 泳衣
swimwear游泳衣
swim游泳, 漂浮, 潮流, 眼花;游泳时穿戴的；vi.游泳, 游, 漂浮, 旋转, 覆盖, 充溢, 眩晕, 浸；vt.游过, 使浮起；adj.游泳时穿戴的
ten-meter platform 10米跳台
ten-meter platform 10米跳台
three-meter springboard 3米跳板
timekeeper 计时员
touching the finishing line 终点触线
treading water 踩水
trudgen crawl爬泳
turning judge转身裁判员
underwater swimming 潜泳
UV Protection Lens 防紫外线镜片
wade趟水（动词）
wading pool儿童池(浅水池)
water slide水上滑梯
water polo水球
water ski 滑水橇
wave pool波浪池
whip kick 蛙式踢腿动作
