How to swim butterfly
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수영의 꽃은 접영입니다. 아래 자료 및 동영상은 정확한 접영 동작을 익히는데 많은 도움이 될것입니다.
In today's video we're going to be running you through the butterfly stroke technique, step by step. Now butterfly can seem like a very daunting stroke for many of us and one that actually you just don't want to swim. But if you get that stroke right, it can be very rhythmical action indeed.
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run through ~ 을 빨리 살펴보다, 연습하다
daunting stroke 벅찬 수영법
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LEARN TO SWIM
Butterfly is a tougher stroke to master compared to freestyle, backstroke or breaststroke but by doing a few key things well, you can quickly progress with it. Butterfly is swum on your front, eyes facing down and forwards as in front crawl, however there is no rotation. Your body should be parallel to the bottom of the pool. Your head leads movement of the stroke and the rest of your body should follow causing the undulating dolphin movement.
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crawl 수영의 크롤법; 수영에서, 몸 전체를 물속에 담그고 두 손으로 번갈아 물을 끌어당기며 물장구를 하면서 나아가는 수영법. 보통 자유형에서 이 영법을 사용한다.
in front crawl 전면 크롤 방식으로
rotation 회전. parallel [ˈpærəlel] 평행한
undulate [ |ʌndʒəleɪt ] 물결치다, 파도처럼 움직이다
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ARM ACTION (팔 동작)
Your arms will provide the majority of your propulsion for this stroke.
Once you've pushed off the wall, start your stroke from a streamlined position.
Pull both your arms back towards your legs simultaneously. Maintain a high elbow position, trying to keeps your hands and forearms angled downwards for as long as possible throughout the duration of the pull phase. Then, straighten your arms to finish the stroke off past your hips.
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propulsion [prəˈpʌlʃn] 추진(력)
push off 밀어내다
streamlined 유선형의
simultaneously [|saɪml│teɪniəsli] 동시에, 일제히
angled downwards 아래쪽으로 기울인
as long as possible 가급적
finish ~ off ~ 을 다 마치다
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As you complete the pull, lift your hands up out of the water before using your shoulders combined with momentum of your body movement to draw them out and around in front of your head, to start the next stroke.
Try to keep your arms and hands clear over the surface of the water during the recovery phase.
And to get your hands as far out in front of you as you can before starting the next stroke.
Your thumbs should be almost touching as your hands enter the water.
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combine with ~과 결합되다
momentum 탄력, 가속도
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Looking forwards and down at the bottom of the pool and pushing your head slightly downwards will help you to bring your arms over more quickly and keep them from catching the water during this recovery phase.
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LEG ACTION(다리 동작)
A well-timed dolphin kick is essential for an efficient butterfly stroke.
Two kicks are performed every stroke cycle. One as your hands enter the water and another as they exit. Generally the first kick, as your hands enter the water, is less forceful and is for maintaining good body position. While the kick performed as your hands exit the water, needs to be much more powerful as it helps maintain momentum to keep you traveling forwards as you lift your head to breath and recover your arms over the top of the water.
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well-timed 시의 적절한, 때를 잘 맞춘
travel forwards 앞으로 이동하다
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To perform dolphin kick, you must drive from your hips. Keeping your lower legs relaxed, very similar to front crawl except they're moving together.
You'll need to use your core and glutes to help drive your ankles downwards and extend your legs with your toes relaxed and pointed in order to press down on the water, resulting in that forward propulsion. It's important to perform this motion quickly and forcefully to generate efficient power.
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drive 추진시키다, 몰아가다
core 중심부
glutes [ ɡluːts ] 둔근, 엉덩이 근육
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BREATHING(호흡)
Breathing while swimming butterfly is notoriously challenging. However, with practice, it's possible to improve your breathing technique and swim efficiently.
The key is timing your head movement into and out of the water.
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notoriously challenging 악명 높게 힘드는
with practice 연습을 함으로써
timing 타이밍 (행동의 효과가 가장 크게 나타나도록 속도를 맞추는·적기를 포착하는 기술)
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Maintain a neutral down and forward-looking head position, until your hands are below your body reaching the most powerful pull phase of the stroke. Then, as your hands start to push back on the water lift your head to breathe, remembering to only lift your head as far as you need to in order to get in enough air. Your chin should never exit the water.
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as far as ~ (거리·범위·정도가) … 까지
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As your arms drive backwards, and your legs kick powerfully down to propel you forwards, you can maintain this head up position until you've taken your breath, ready for the next stroke.
Then, as your arms come around on the recovery, tuck your head in to help make more space to get your arms out in front of you and start breathing out as soon as your head is in the water, ready for that next in-breath.
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propel [prəˈpel] 추진하다, 나아가게 하다
come around 돌아오다
on the recovery 복구를 위해
tuck in 안으로 접어 넣다
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TIMING(타이밍)
The main thing to master when trying to swim fly is timing. Particularly, how you time your kick to maintain momentum throughout your stroke. Now this will enable you to keep moving forwards and breathing easily, helping to maintain a nice, fluid butterfly stroke.
If you can breathe every other stroke then that is ideal, but it's equally completely fine to breathe on every stroke if you need to. Just make sure to keep that head movement to a minimum.
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time 타이밍[시간]을 맞추다
fluid [ˈfluːɪd] 부드러운, 우아한
every other stroke 두 스트로크마다 한 번씩
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DRILLS(훈련)
You can improve your butterfly stroke by practicing a number of drills.
Kicking with fins can help you improve your ankle flexibility, which is essential for a strong dolphin kick. You can do this either on your back, your front or your side and then with your arms either extended out in front of you or relaxed and next to your body. And you'll feel your core and glutes working hard, two areas you want to be strong for an efficient butterfly stroke.
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a number of 얼마간의(some), 다수의
flexibility [ flèksəbíləti ] 유연성, 구부리기 쉬움
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Swimming with fins is a great way to improve your butterfly stroke, having that extra propulsion in your kick allows you to focus much more on your arm technique, as well as giving you more speed in the water. And it'll make getting a sufficient breath easier and allow you to continue with a correct stroke for longer. So, that is your basic guide to the butterfly stroke.
Let us know how your butterfly swimming is going especially if you've tried it for the first time after watching this. And remember to follow us on social media for more fantastic swimming content.
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as well as ~ 에 더하여, 게다가
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자료 출처 및 링크:
https://youtu.be/riIyImmuB_M?si=hGT7aJTZO_xZvK3f
