Name: 巴塞隆納懶人包：西班牙不能錯過的十大必去景點！（First Time in Barcelona Spain? Top 10 Things To Do in Barcelona You Can't Miss）
Uploaded: 2026-03-23T17:09:14.000Z
Duration: 11 min 14 s

動名詞

Swimming faster comes down to three things: perfect body position, catch, and breathing.

遊得更快，關鍵就在這三點：完美的身體姿勢、划水和呼吸。

現在進行式

If you're feeling exhausted after only 50 meters, it's because you're probably making a few fundamental mistakes with your swimming technique and how you're approaching your swim training.

如果你遊個 50 公尺就累翻了，那很可能是因為你的游泳技巧和游泳訓練方法出了幾個根本性的錯誤。

I'm going to show you how to swim faster using less effort.

我今天要教大家怎麼用更省力的方式遊得更快。

But you can't train swimming like you do other sports, such as running.

不過，你不能像跑步那樣訓練游泳。

You need to know that water is 800 times more dense than air, so when you're trying to swim fast, you have to overcome this medium that is so thick.

你要知道，水的密度是空氣的 800 倍，所以當你想遊快一點時，你必須克服這個這麼濃稠的介質。

So if you want to swim faster, you have to do two things.

所以，如果你想遊得更快，有兩件事你必須做到。

The second is then increasing propulsion.

Now, the reason you're not seeing the results that you want in the pool is because you're focused on too many different things.

現在，你在泳池裡看不到你想要的成果，是因為你同時關注太多不同的事情。

Remember, the water is 800 times more dense than air, so if you want to swim faster, you really need to focus on reducing the amount of drag that you have when you swim.

請記得，水的密度是空氣的 800 倍，所以如果你想遊得更快，你真的需要專注於減少游泳時的阻力。

I have two swimmers on the whiteboard to illustrate the point.

我在白板上畫了兩位泳者來做說明。

Now, the biggest difference you can tell is the head position, because when it comes to swimming fast, we got to make sure the head is in the right spot.

現在，你能看出來最大的差別是頭部位置，因為要遊得快，我們得確保頭部在對的位置。

You can see swimmer B, the eyes are looking forward, and

你可以看到泳者 B，眼睛是朝前看的，

as a result, the legs are now sinking under the water.

結果就是，腿現在沉到水裡了。

And this distance, the depth right there, that displacement is why swimming is so difficult, because if your legs are sagging in the water, you're going to have all this resistance pushing against your body, and

而這個距離，那個深度，那個位移，就是為什麼游泳這麼難，因為如果你的腿在水裡下沉，你的身體就會受到所有這些阻力，

that's going to make it that much harder to swim faster using less energy.

這會讓用更少的力氣遊得更快變得更加困難。

Swimmer A, on the other hand, has their eyes pointed down, and

泳者 A 則相反，眼睛是朝下看的，

they're just literally hovering right over the surface.

Now, this extends from your head all the way to your toes.

這從你的頭部一直延伸到你的腳趾。

It's not just your head position, but if you look here, the feet are flexed in swimmer B.

不只是頭部位置，如果你看這裡，泳者 B 的腳是彎曲的。

Swimmer A has the toes nice and pointed, and that's basically going to lengthen the body line.

泳者 A 的腳趾繃得很漂亮，這基本上會拉長身體的線條。

Streamline is the fundamental body position in swimming, and

流線型是游泳中最基本的身體姿勢，

if you notice, this body position in A is very streamlined, very high in the water, reducing the amount of drag that is being created.

如果你注意到，泳者 A 的這個身體姿勢非常流線型，在水中位置很高，減少了產生的阻力。

We want to decrease the amount of displacement that we have in the water.

我們要減少在水中造成的位移量。

Another thing you want to consider is the body position.

另外一個你想要考慮的是身體姿勢。

You want to feel like you're swimming downhill.

It's so important that when you're swimming freestyle in all the strokes, actually

這非常重要，當你自由式游泳，其實所有泳姿都是這樣，

you always have this neutral body position where your eyes are pointed down, your whole body is riding high in the water, unlike swimmer B, and

你總是會有一個中性的身體姿勢，眼睛朝下，整個身體漂浮在水面，不像泳者 B，

you're carrying that momentum that you have off the push from the wall to carry that speed, and

而且你要延續你打牆後獲得的動量來維持速度，

And when we talk about breathing, this is one of the things that most swimmers get absolutely wrong.

講到呼吸，這是大多數泳者都會犯的嚴重錯誤之一。

When you breathe in swimming, you really want to focus on keeping one eye and one ear underneath the surface of the water.

在游泳時呼吸，你真的要專注於讓一隻眼睛和一隻耳朵保持在水面下。

This way, as you take your breath, you can keep your body position high, and

這樣，當你呼吸時，你可以讓你的身體姿勢保持在高點，

you breathe just enough so that way you get oxygen into your mouth.

而且你只要吸入足夠的空氣，讓氧氣進入你的嘴巴。

Now, when you're breathing in swimming, you don't want to overthink this.

現在，你在游泳呼吸的時候，不用想太多。

And remember, you want to breathe in your mouth and out your nose, and

而且要記得，你是用嘴巴吸氣，用鼻子吐氣，

this is one of the most difficult things for beginner swimmers to understand.

這對初學者來說是最難理解的事情之一。

Now, it's not like you're blowing your nose with a tissue.

You want to think about having a certain amount of pressure pushing out of your nose while you swim, so that way when you take your stroke and you rotate onto your side to breathe, you're actually going to have just enough exhale so that way you can breathe in your mouth, close your mouth, and

你想想看，當你划水時，鼻子要有一點點壓力往外推，這樣當你划水並轉向側邊呼吸時，你會剛好吐足夠的氣，讓你可以在嘴巴裡吸氣，閉上嘴巴，

You should shoot for breathing every two strokes.

你應該目標是每劃兩次手臂就呼吸一次。

And what that means is every time your hand reaches to take a stroke, you rotate your head, you get a breath, you take one stroke, and

這代表你的手每次伸出去划水時，你就會轉動頭部，呼吸，劃一次水，

then on the second stroke, you rotate back to the same side to get your breath.

然後第二次划水時，你會轉回同一邊來呼吸。

Now, it's optional to do what's called bilateral breathing.

現在，你可以選擇做所謂的雙邊呼吸。

This is where you're actually going to rotate to both sides by breathing every three strokes.

也就是說，你每劃三次水就呼吸一次，轉到兩邊去。

Now, this is okay as a more advanced skill, and

it's really going to help you balance your body position so that way you're actually breathing on both sides and you have a symmetrical stroke.

它能幫助你平衡身體姿勢，讓你兩邊都能呼吸，划水也會更對稱。

The problem with this is you're probably going to have a more dominant side, and

這樣做可能會遇到的問題是，你可能會有一邊比較習慣，

it's a lot easier to build rhythm by breathing on one side as opposed to trying to balance breathing every three or five strokes.

而且，比起試著平衡每劃三或五次水就呼吸一次，單邊呼吸更容易建立節奏。

So for the more advanced swimmers, I highly recommend incorporating some amount of bilateral breathing into your training, breathing every three or every five strokes.

所以，對於比較進階的泳者，我強烈建議將一些雙邊呼吸融入你的訓練中，每劃三或五次水就呼吸一次。

However, most of the people watching this should really prefer one side, and

不過，大多數觀看這部影片的人，應該還是偏好單邊呼吸，

as long as you incorporate some good drills and technique to balance out your breathing on both sides, you'll be good to just breathe on one side for most of your training.

而且只要你加入一些好的練習和技巧來平衡兩邊的呼吸，大部分訓練時間只用單邊呼吸就沒問題了。

When it comes to the mechanics of how you actually place your fingertips into the water, you want to think about having a nice, graceful hand entry.

關於你實際將指尖放入水中時的技巧，你想要有個漂亮、優雅的入水。

Remember, splash is slow, so you want to slide your fingertips into the water, reach, and really extend.

記住，水花代表慢，所以你要讓指尖滑入水中，伸展，然後真正地延伸。

The more you can extend your body, the better to a point.

你的身體能延伸多少，在某個程度上就越好。

You don't want to completely stop moving, but

you're really trying to reach for those extra few inches, centimeters, and

但你真的在努力去抓住那額外的幾吋、幾公分，

That way you can maximize your distance per stroke.

這樣你就能最大化每划水的距離。

As you reach and reach and reach, you're now going to initiate the catch, and

當你不斷地伸展、伸展、再伸展時，你就要開始啟動划水，

this is what we like to call an early vertical forearm, EVF.

這就是我們喜歡稱之為早期垂直前臂，EVF。

You can really call it whatever you want.

The point is you're trying to maximize the amount of surface area that you take with every single pull, and

重點是你要盡量在每一次划水中，抓住最大的水面面積，

That's your fingertips all the way through your forearm and into your bicep, all the way into your armpit, and

從指尖到前臂、到二頭肌，一直到你的腋下，

If you can engage this high elbow catch, you're going to engage a lot more muscles on your back, and

如果你能運用這個高肘抓水，你就能運用更多背部肌肉，

you're actually going to pull with more power and more strength.

而且你會實際以更大的力量和強度來划水。

Imagine you're doing a pull-up in the gym.

想像一下你在健身房做引體向上。

If you have your hands right next to each other or super wide, it's not going to work.

如果你的手靠得很近或開得很寬，那樣是行不通的。

But if you have your hands just outside of your shoulders, that's where you're going to get the most lat engagement, and

但如果你的手稍微超出肩膀外側，那就能最大程度地運用你的闊背肌，

you're going to really engage these muscles right here to pull the most water with the most amount of power, and

而且你會真正運用這裡的肌肉，以最大的力量來划水，

then carry that speed into the next stroke as you extend your body through the water.

然後在延伸身體穿過水時，將速度帶入下一個划水動作。

Now, when you're swimming, you don't want to have your hands like this.

現在，游泳的時候，你不能讓你的手變成這樣。

The water is going to go through all of those gaps.

You also don't want to have your hand in a cup position.

You're actually decreasing the total amount of surface area that you have to pull the water.

這樣會減少你划水的總表面積。

Instead, you want to make sure your hand is relaxed but in a powerful position.

取而代之的是，你要確保你的手是放鬆的，但處於一個有力的位置。

If you're sitting at a table right now, I want you to put your hand right on the table, open your fingers super wide.

如果你現在正坐在桌子旁，請把手放在桌面上，手指盡量張開。

You're probably going to feel a lot of control, but

according to physics, all the water is going to go through that, and

但根據物理學，所有的水都會從那些縫隙中流過，

On the converse side, if you squeeze your fingertips together, push your hand on the table, and

反過來說，如果你把指尖併攏，把手壓在桌面上，

You don't have a lot of stability and control.

你不會有很多穩定性和控制力。

It's actually going to increase the total surface area of which you can pull, and

這實際上會增加你能夠划水的總表面積，