自由泳双侧换气的好处

The Power of Bilateral Breathing（双侧换气的威力）

why all swimmers should breathe bilaterally... and why you failed when you tried it before.

为什么所有的游泳者都应该两侧换气.....为什么你以前尝试时会失败？

What Is Bilateral Breathing? （什么叫双侧换气？）

Bilateral is swimming jargon for breathing to both sides, left and right. Classically this is done every 3 strokes (counting both arms) so your breathing alternates from side to side. But equally it could be done every 5 or even 7 strokes.

（“双侧换气”是游泳中的行话，指的是两边呼吸，左侧和右侧。这种换气典型的做法是每3次划臂（双臂共计）而你的呼吸从一侧转换到另一侧，但同样地也可以是5划甚至7划一换。）

Actually anything that involves swapping sides is bilateral. So breathing 2 or 3 times to one side then swapping to the other side is bilateral. Or even breathing a whole length of the pool to the left then swapping to the right side for the next lap.

The only important thing is that you breathe regularly to both sides.

（确切地说，任何包含换边呼吸的方式都是“双侧换气”，因此，一侧换气2次或3次然后转换到另一侧换气的是“双侧换气”，或者甚至在一个整个泳池长度都是采用左侧换气，而接下来的一圈用右侧换气的方式也是“双侧换气”。）

唯一重要的是，你是定期的两侧换气。

Why is it important to breathe bilaterally?（双侧换气为什么重要？）

Because it's the natural way to keep your stroke technique symmetrical. Bilateral is particularly good for developing good body roll to both sides since you need to rotate well to breathe.

（因为它（双侧换气）是你保持对称的划水技术的自然方式，“双侧换气”对提高身体向两侧滚动方面非常有好处，这是由于为了换气你需要良好的身体滚动。）

If you only breathe to one side it's nearly impossible to maintain a symmetrical stroke. Over weeks and months of swimming your technique gradually become lopsided and crabby. There's a classic chain of events we see with one-sided breathers: （如果你仅仅只用一侧换气，那将几乎不可能维持一个对称的划水。数周和数月的游泳后，你的技术逐渐变得畸形和螃蟹形。下面有一个我们看到的单侧换气的经典的事件链。）

1. Your rotation on the non-breathing side becomes poor. We very rarely see a one sided breather with good rotation on the opposite side.

（你的非换气侧滚动很弱。我们很少看到一个单侧换气而对侧滚动很好的）

2. Poor rotation means your recovering arm will swing low over the water. The swinging momentum of that arm causes it to cross over your centre line.

（不好的滚动意味着你的空中移臂（回臂）将在较低的水面摆动。这个摆动势头的手臂会造成它过中线）

3. Crossing over at the front of the stroke causes you to snake in the water. This pulls you off course.（身前的划水过中线造成你在水中蛇形，这会拉你偏离航向。）

4. A cross over also tends to cause you to lose balance in the water. This loss of balance often results in a scissor kick.

（过中线还易于在水中失去平衡，这种失去平衡常见的后果是剪刀腿）

5. A cross over at the front of the stroke tends to cause your elbow to drop, also damaging your catch and hurting your propulsion.

（身前的划水过中线易于使你的肘部下沉，而且破坏你的抓水和损害你的动力。）

6. Poor rotation, low swinging arms and cross-overs are the major causes of shoulder injury.

（不好的身体滚动，低摆臂和过中线是造成肩伤的主要原因。）

I've seen elite swimmers on TV and they don't always breathe bilaterally?（我曾经在电视里看到高手他们并不总是双侧换气？）

That's true. Elite swimmers tend to do whatever is natural when racing. So should you - when racing.

（那是真的。比赛时优秀游泳选手倾向于任何他们觉得自然的换气方式。因此你也可以——当比赛时。）

When elite swimmers breathe to one side in a race they are often doing so for tactical reasons. To keep an eye on an opponent, or in open water to avoid looking into the sun or waves.

（当优秀游泳选手在一次比赛中单侧换气时，他们这样做通常是战术方面原因，保持一只眼睛盯住对手，或者在开放水域避免正视太阳或波浪。）