皮划艇基础教程

钱塘在线

先声明一下，这个是国外网站的，www.kayakpaddling.net整理了中文，同时制作了gif动画。
皮运动是国内才兴起的一项运动。是一项新兴起的运动，也是一项古老的运动。在国外蓬勃发展。国内也是渐渐兴起。对于皮划艇的基础知识的普及信息非常少。基于此澎逸收集整理制作了一系列教程。希望可以通过这个让大家更好的掌握皮划艇的技术技巧，享受皮划艇运动的健康快乐。
----澎逸吴树升（欢迎 转载 注明出处）
Good kayak paddling technique
正向用桨
学习如何让皮划艇前进是很容易的。但是锻炼技术可以确保你的划水速度更快，效率更高，身体承受的压力更小。接下去是一些基本的正向用桨技术。但请注意，适合您的用桨方式需要结合您的身体条件以及桨的类型。在划皮划艇前一定要正确地握住你的桨。
Learning how to paddle a kayak forward is easy. But focusing on a proper technique ensures you can paddle faster, more efficiently and with less strain on your body. Here are the primary elements of a good forward stroke. But keep in mind that the ideal paddling technique depends also on your physical condition and the style of your paddle. Be sure you are holding your paddle correctly before proceeding.

好的姿势是问题的关键，这样您能更有效地运动您的全身。坐正，放松肩部，展胸利于高效的呼吸，不要靠着靠背。
Good posture is key if you are to use your body efficiently. Sit straight, relax your shoulders, and open your chest for ease and efficiency of breathing. Don't lean against the backrest.

并拢双腿，把脚抵紧脚蹬。出发前需要调整好脚蹬的位置，让膝盖稍微弯曲，这个姿势能在必要时施力于船舱内侧提供额外的平衡。并拢双腿能更好地保证躯干的转动，来高效地划船。重要的一点是：身体躯干和双腿在划船时起了绝大部分的作用，您的肩部和双臂只是起了传递力量的作用。
Keep your legs together with feet against the footpegs. Adjust the footpegs so that your knees are bent slightly and you are able spread and press them against the kayak for extra balance if needed. Keeping your legs together allows better torso rotation and makes paddling more efficient.
Be sure that you have proper footpegs you can push against.

身体躯干和双腿在划船时起了绝大部分的作用，您的肩部和双臂只是起了传递力量的作用。在学习体会这个原理时，可以先保持双臂笔直，只用身躯转动来划船。在划船时，可以想象您正在把自己相对于桨，向前向后抬拉（pulling）。
Your torso and legs will do most most of the work. Your shoulders and arms are only there to transmit power. To learn the principle, try paddling by rotating your torso and keep your arms absolutely straight.
When you place the blade in the water, imagine your are pulling yourself up to and past the paddle.

刚开始划水时，扭转身形，这时船桨在您脚旁逼近船的吃水线位置。在下方的手臂几乎伸直，在上方的手臂弯曲放松，手腕靠近下巴。划水一边的脚踩紧脚蹬，船桨入水时有类似矛刺戳的动作。
At the start of your stroke, coil your torso so that you place the blade in the water up by your feet and close to the kayak's waterline. Keep your lower arm almost straight. Relax your upper arm with a slight bend so that your upper wrist comes a bit closer to your eyes.
Press your stroke-side foot firmly against the footpeg. Sink the blade into the water with a spearing motion.

恢复扭转的身形，开始划水，并保持在下位的手臂近直，划水一边的脚踩紧脚蹬提供助力，在划水的前阶段施加较多的力量，而在结束阶段施加较少的力量。这是因为在桨刚入水时，桨手躯干部位的主要肌肉有很好的角度，能较轻松产生较大的力量。
让您上位的手臂放松，松松地把持船桨，使得相应肌肉得到休息。上位的手保持在眼睛的水平，让该手在身体旁运动，来保持船桨竖直。
当下位手划到桨手腹部水平时，结束一次划水。如果在更低处结束划水，船桨在水里拖行，会产生阻力，减慢舟速。
Begin the paddling stroke by uncoiling your torso and keeping the lower arm near straight. Keep pressing the stroke-side foot against the footpeg to support the stroke. Try to generate more power at the beginning of the stroke, less at the end. That way you create power with the strong muscles of your torso, and right when your paddle is in the water at its most favoule angle.
Keep your upper arm reld and hold the paddle loosely, so your muscles can rest. Keep your upper hand at about eye level, and allow your upper hand to move across your body, to keep the paddle vertical.
End the stroke when your lower hand is about level with your your belly. Continuing further would feel natural, but it just slows you down.

桨叶在舟的后侧远离舟身处出水，用肘带动桨出水，手腕顺从。注意：桨叶出水时相应的肘部不能高于肩部，让您的前臂顺着身躯的转动而运动。
After the stroke, move the blade out of the water to back and away from the kayak. Lift the blade out of the water by leading with the elbow. and allo the wrist to follow. Take care not to lift your elbow above shoulder level. Let your upper arm follow the rotation of your torso.

桨叶完全出水后，继续扭转上身，这样能让您尽可能远地准备另一侧的划水。
After you lift the blade from the water, prepare for the next stroke. Keep coiling your upper torso so that you can start the next stroke as far forward as possible.

划桨时保持动作流畅，记住正向用桨和在一条直线上划桨是两码事，经常检查下列易犯错误：
1.体姿不正确
2.躯干转动不足
3.每次划桨结束得太慢，出水点相对臀部太后
4.在上位的手伸得太前，导致一个不高效的划桨角度
5.划桨时重心偏移突然，导致舟身左右晃荡
6.手腕用力过度导致弯曲
Try to maintain a continuos flow, but focus on each paddling stroke. Remember that paddling forward is not the same as paddling in a straight line, so keep reading the following trials also.
COMMON MISTAKES:
– poor posture
– insufficient torso rotation
– ending the stroke too late and too far behind the hip
– pushing the upper hand too forward, creating a less effective blade angle
– rocking the kayak from side to side with abrupt weight shifts
– straining the wrists by allowing them to bend