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<meta property="og:description" content="blog还没认真写上，倒先拿来联系我的学员了，想来有些好笑。 总之，欢迎你们，我的朋友。 重要的事欢迎来参加蛙泳小班课： 🏊 5人小班，每人都有指导时间 ⏰ 60分钟/课，多个时间段灵活可约 💰 首节课25元（一杯奶茶钱，来了不亏） 下单后请在微信联系我：Maysionz 发送订单截图，我会陆续安排上你的排课表~ 蛙泳入门指南：五个阶段带你从怕水到会游第一阶段：和水做朋友（">
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<p>blog还没认真写上，倒先拿来联系我的学员了，想来有些好笑。</p>
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<p>总之，欢迎你们，我的朋友。</p>
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</blockquote>
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<h1 id="重要的事"><a href="#重要的事" class="headerlink" title="重要的事"></a>重要的事</h1><p>欢迎来参加蛙泳小班课：</p>
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<ul>
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<li>🏊 5人小班，每人都有指导时间</li>
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<li>⏰ 60分钟/课，多个时间段灵活可约</li>
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<li>💰 首节课25元（一杯奶茶钱，来了不亏）</li>
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</ul>
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<p><strong>下单后请在微信联系我：Maysionz</strong></p>
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<p>发送订单截图，我会陆续安排上你的排课表~</p>
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<hr>
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<h1 id="蛙泳入门指南：五个阶段带你从怕水到会游"><a href="#蛙泳入门指南：五个阶段带你从怕水到会游" class="headerlink" title="蛙泳入门指南：五个阶段带你从怕水到会游"></a>蛙泳入门指南：五个阶段带你从怕水到会游</h1><h2 id="第一阶段：和水做朋友（1-2节课）"><a href="#第一阶段：和水做朋友（1-2节课）" class="headerlink" title="第一阶段：和水做朋友（1-2节课）"></a>第一阶段：和水做朋友（1-2节课）</h2><p>新手最常见的误区就是跟水较劲。这个阶段我们不急着学动作，重点解决三个问题：</p>
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<ul>
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<li>敢把脸埋进水里（从吐泡泡开始）</li>
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<li>能在水中漂浮（想象自己是片树叶）</li>
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</ul>
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<p><em>小贴士：洗澡时练习用嘴吸气、鼻子呼气，能省下不少课时费</em></p>
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<h2 id="第二阶段：腿的学问（2-3节课）"><a href="#第二阶段：腿的学问（2-3节课）" class="headerlink" title="第二阶段：腿的学问（2-3节课）"></a>第二阶段：腿的学问（2-3节课）</h2><p>蛙泳70%的推进力来自腿部动作。常见问题包括：</p>
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<ul>
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<li>“收翻蹬夹”做成”青蛙踢”（腿外撇太大）</li>
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<li>蹬腿时膝盖分开（应该像潜艇螺旋桨）</li>
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<li>忘记夹腿动作（白白浪费动力）</li>
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</ul>
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<p>我们会用池边分解练习帮你找到肌肉记忆。</p>
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<h2 id="第三阶段：手的艺术（1-2节课）"><a href="#第三阶段：手的艺术（1-2节课）" class="headerlink" title="第三阶段：手的艺术（1-2节课）"></a>第三阶段：手的艺术（1-2节课）</h2><p>手部动作要记住：</p>
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<ol>
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<li>外划不超过肩宽</li>
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<li>内收要贴紧身体</li>
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<li>前伸要完全伸直</li>
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</ol>
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<h2 id="第四阶段：呼吸的节奏（1-2节课）"><a href="#第四阶段：呼吸的节奏（1-2节课）" class="headerlink" title="第四阶段：呼吸的节奏（1-2节课）"></a>第四阶段：呼吸的节奏（1-2节课）</h2><p>换气不是抬头，是”提肩”！重点练习：</p>
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<ul>
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<li>划手与呼吸的配合时机</li>
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<li>避免过度后仰（喝水的罪魁祸首）</li>
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<li>保持身体流线型</li>
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</ul>
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<h2 id="第五阶段：整体协调（因人而异）"><a href="#第五阶段：整体协调（因人而异）" class="headerlink" title="第五阶段：整体协调（因人而异）"></a>第五阶段：整体协调（因人而异）</h2><p>把前四个阶段串起来时，你会经历：</p>
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<ol>
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<li>动作散架期（手忙脚乱）</li>
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<li>呼吸紊乱期（换气不顺）</li>
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<li>渐入佳境期（找到节奏）</li>
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</ol>
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<p>P.S. 记得带泳衣和浴巾，别的都不用操心。第一次来不用紧张，水很浅，我也很友好。</p>
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</article><div class="post-copyright"><div class="post-copyright__author"><span class="post-copyright-meta"><i class="fas fa-circle-user fa-fw"></i>文章作者: </span><span class="post-copyright-info"><a target="_blank" rel="noopener" href="https://blog.linloir.cn">Maysion</a></span></div><div class="post-copyright__type"><span class="post-copyright-meta"><i class="fas fa-square-arrow-up-right fa-fw"></i>文章链接: </span><span class="post-copyright-info"><a href="https://blog.maysionz.cn/2025/04/25/swimming_class/">https://blog.maysionz.cn/2025/04/25/swimming_class/</a></span></div><div class="post-copyright__notice"><span class="post-copyright-meta"><i class="fas fa-circle-exclamation fa-fw"></i>版权声明: </span><span class="post-copyright-info">本博客所有文章除特别声明外，均采用 <a href="https://creativecommons.org/licenses/by-nc-sa/4.0/" target="_blank">CC BY-NC-SA 4.0</a> 许可协议。转载请注明来源 <a href="https://blog.maysionz.cn" target="_blank">吱吱喳喳</a>！</span></div></div><div class="tag_share"><div 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class="next_info">Hello World.</div></div></a></nav></div><div class="aside-content" id="aside-content"><div class="card-widget card-info is-center"><div class="avatar-img"><img src="/img/avatar.png" onerror="this.onerror=null;this.src='/img/friend_404.gif'" alt="avatar"/></div><div class="author-info-name">Maysion</div><div class="author-info-description">欢迎来到我的树洞</div><div class="site-data"><a href="/archives/"><div class="headline">文章</div><div class="length-num">3</div></a><a href="/tags/"><div class="headline">标签</div><div class="length-num">0</div></a><a href="/categories/"><div class="headline">分类</div><div class="length-num">0</div></a></div><a id="card-info-btn" target="_blank" rel="noopener" href="https://github.com/Doriyz"><i class="fab fa-github"></i><span>Follow Me</span></a><div class="card-info-social-icons"><a class="social-icon" href="https://github.com/Doriyz" target="_blank" title="GitHub"><i class="fab fa-github"></i></a><a class="social-icon" href="mailto:zhangmx67@mail2.sysu.edu.cn" target="_blank" title="Email"><i class="fas fa-envelope"></i></a></div></div><div class="sticky_layout"><div class="card-widget" id="card-toc"><div class="item-headline"><i class="fas fa-stream"></i><span>目录</span><span class="toc-percentage"></span></div><div class="toc-content"><ol class="toc"><li class="toc-item toc-level-1"><a class="toc-link" href="#%E9%87%8D%E8%A6%81%E7%9A%84%E4%BA%8B"><span class="toc-number">1.</span> <span class="toc-text">重要的事</span></a></li><li class="toc-item toc-level-1"><a class="toc-link" href="#%E8%9B%99%E6%B3%B3%E5%85%A5%E9%97%A8%E6%8C%87%E5%8D%97%EF%BC%9A%E4%BA%94%E4%B8%AA%E9%98%B6%E6%AE%B5%E5%B8%A6%E4%BD%A0%E4%BB%8E%E6%80%95%E6%B0%B4%E5%88%B0%E4%BC%9A%E6%B8%B8"><span class="toc-number">2.</span> <span class="toc-text">蛙泳入门指南：五个阶段带你从怕水到会游</span></a><ol class="toc-child"><li class="toc-item toc-level-2"><a class="toc-link" href="#%E7%AC%AC%E4%B8%80%E9%98%B6%E6%AE%B5%EF%BC%9A%E5%92%8C%E6%B0%B4%E5%81%9A%E6%9C%8B%E5%8F%8B%EF%BC%881-2%E8%8A%82%E8%AF%BE%EF%BC%89"><span class="toc-number">2.1.</span> <span class="toc-text">第一阶段：和水做朋友（1-2节课）</span></a></li><li class="toc-item toc-level-2"><a class="toc-link" href="#%E7%AC%AC%E4%BA%8C%E9%98%B6%E6%AE%B5%EF%BC%9A%E8%85%BF%E7%9A%84%E5%AD%A6%E9%97%AE%EF%BC%882-3%E8%8A%82%E8%AF%BE%EF%BC%89"><span class="toc-number">2.2.</span> <span class="toc-text">第二阶段：腿的学问（2-3节课）</span></a></li><li class="toc-item toc-level-2"><a class="toc-link" href="#%E7%AC%AC%E4%B8%89%E9%98%B6%E6%AE%B5%EF%BC%9A%E6%89%8B%E7%9A%84%E8%89%BA%E6%9C%AF%EF%BC%881-2%E8%8A%82%E8%AF%BE%EF%BC%89"><span class="toc-number">2.3.</span> <span class="toc-text">第三阶段：手的艺术（1-2节课）</span></a></li><li class="toc-item toc-level-2"><a class="toc-link" href="#%E7%AC%AC%E5%9B%9B%E9%98%B6%E6%AE%B5%EF%BC%9A%E5%91%BC%E5%90%B8%E7%9A%84%E8%8A%82%E5%A5%8F%EF%BC%881-2%E8%8A%82%E8%AF%BE%EF%BC%89"><span class="toc-number">2.4.</span> <span class="toc-text">第四阶段：呼吸的节奏（1-2节课）</span></a></li><li class="toc-item toc-level-2"><a class="toc-link" href="#%E7%AC%AC%E4%BA%94%E9%98%B6%E6%AE%B5%EF%BC%9A%E6%95%B4%E4%BD%93%E5%8D%8F%E8%B0%83%EF%BC%88%E5%9B%A0%E4%BA%BA%E8%80%8C%E5%BC%82%EF%BC%89"><span class="toc-number">2.5.</span> <span class="toc-text">第五阶段：整体协调（因人而异）</span></a></li></ol></li></ol></div></div><div class="card-widget card-recent-post"><div class="item-headline"><i class="fas fa-history"></i><span>最新文章</span></div><div class="aside-list"><div class="aside-list-item no-cover"><div class="content"><a class="title" href="/2025/05/09/position_rolling_method/" title="无标题">无标题</a><time datetime="2025-05-09T16:50:58.198Z" title="发表于 2025-05-10 00:50:58">2025-05-10</time></div></div><div class="aside-list-item no-cover"><div class="content"><a class="title" href="/2025/04/25/swimming_class/" title="蛙泳入门指南">蛙泳入门指南</a><time datetime="2025-04-25T07:00:00.000Z" title="发表于 2025-04-25 15:00:00">2025-04-25</time></div></div><div class="aside-list-item no-cover"><div class="content"><a class="title" href="/2025/04/20/hello_world/" title="Hello World.">Hello World.</a><time datetime="2025-04-20T08:25:51.000Z" title="发表于 2025-04-20 16:25:51">2025-04-20</time></div></div></div></div></div></div></main><footer id="footer" style="background: transparent;"><div id="footer-wrap"><div class="copyright">©2022 - 2025 By Maysion</div><div class="framework-info"><span>框架 </span><a target="_blank" rel="noopener" href="https://hexo.io">Hexo</a><span class="footer-separator">|</span><span>主题 </span><a target="_blank" rel="noopener" href="https://github.com/jerryc127/hexo-theme-butterfly">Butterfly</a></div><div class="footer_custom_text">Wirtten with Love ❤</div></div></footer></div><div id="rightside"><div id="rightside-config-hide"><button id="readmode" type="button" title="阅读模式"><i class="fas fa-book-open"></i></button><button id="translateLink" type="button" 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