游泳熱身運動

swimming is a full-body exercise using all the major muscle groups that's why

游泳是一項涉及所有主要肌肉群的全身運動，這就是為什麼

here at mochi we feel it's important before you get into the pool you perform

在 mochi，我們認為在您進入游泳池之前進行

an active warm up from head to toe we're gonna first begin with your ankles

從頭到腳的積極熱身很重要，我們將首先從您的腳踝

腳踝搖桿ankle rocker

starting with the ankle rocker take your feet hip the shoulder width apart keep

開始 腳踝搖桿雙腳分開與肩同寬 保持

your weight centered through your foot slowly begin to rock back and forth from

你的重心通過你的腳慢慢地開始從

your toes to your heels shifting your weight from front to back I want you to

你的腳趾到你的腳後跟來回搖擺 將你的重心從前向後移動 我希望你

repeat this about five to ten times or for about thirty Seconds next we're

重複這個大約五到十次或接下來大約三十秒，我們將

膝蓋圓圈knee circles

going to move to the knees performing knee circles

移動到膝蓋，執行膝蓋圓圈

bend your knees slightly allowing your hips to fall back just behind you slowly

稍微彎曲膝蓋，讓您的臀部向後傾斜，就在您身後 慢慢地順時針

move in a clockwise motion for approximately thirty seconds repeat

移動大約三十秒 重複

moving in counterclockwise for thirty seconds as well or until the knees feel

逆時針移動三十秒，或者直到 膝蓋感覺

腿部向前擺動leg swing forward

 

warmed up next we're going to perform a leg swing forward stay nice and tall

熱了 接下來我們要進行腿部向前擺動 保持

through your spine looking straight ahead slowly swing your outside leg from

脊柱挺直 直視前方 慢慢擺動你的外側腿

front to back extending your knee when you swing to the front allowing your

從前到後伸展你的膝蓋當你向前擺動時讓你的

knee to bend gently bring your heel towards your butt as you come back

膝蓋輕輕彎曲當你回來時將你的腳後跟朝向你的臀部

perform this movement for thirty or sixty seconds on each side next let's

在每一側執行這個動作三十或六十秒接下來讓我們

側彎曲站立side bending standing

move to side bending standing in a parallel stance feet hip to shoulder

移動到側彎曲以平行姿勢站立 雙腳分開與肩

width apart take your arms up overhead elongate through your trunk

同寬 將你的手臂舉過頭頂

slowly Bend from side to side repeat five to ten times or about thirty Seconds

慢慢地從你的軀幹中拉長 左右彎曲 重複五到十次或大約三十秒

手臂圈arm circles

 

shoulders we're going to go ahead and begin with arm circles I want you to

肩膀 我們要繼續並從手臂圈開始 我要你

take your arms out to your sides fully extended slowly rotate through the

抓住你的手臂 向兩側完全伸展 慢慢旋轉穿過

shoulders moving your arms and slow circular motions repeat for

肩膀 移動你的手臂並緩慢地做圓周運動 重複

approximately 30 seconds reverse your direction this will really help on those

大約 30 秒 反轉你的方向 這將真正幫助那些

shoulder joints up get your moving arm swings place both arms up in a shoulder

肩關節向上 讓你的手臂擺動 將雙臂向上放在與肩

flush position palms facing in slowly allow one arm to fall down to your side

齊平的位置 手掌 面朝內 慢慢讓一隻手臂落到你的身邊 在

swinging back slightly behind the hip bringing it back up and forward towards

臀部後面稍微向後擺動 將其向上並向前朝向

the overhead position next allowing the other side to fall down again back

ov 雙頭姿勢 接下來讓另一側再次落回臀部

behind the hip swinging back up to an overhead position alternate arms move at

後面 擺動回到頭頂位置 交替手臂以

a comfortable speed perform this motion for 30 to 60 seconds or until you feel

舒適的速度移動 執行此動作30 到 60 秒，或者直到您感覺

轉動頭部forward head roll

the muscles are warm the next exercise is the forward head roll slowly bring

肌肉變暖 下一個練習是 慢慢向前轉動頭部，將

your chin to your chest roll your ear towards your shoulder next

你的下巴靠在胸前，將你的耳朵朝向你的肩膀轉動，然後

move back to the center eyes looking to the floor rotating to the opposite side

回到中心，眼睛看著地板，再次旋轉到你的另一側，

your towards your shoulder again holding for about two seconds and repeating five

朝向你的肩膀，保持大約兩秒鐘，並重複五

to ten times or approximately 30 seconds after completing this series of

到十次或大約完成這一系列

exercises you should be good ready to dive in

練習後 30 秒，您應該準備好開始