430201 002c 游泳解剖學

ᙯ‫ٺ‬ү۰ (About The Author)

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ࠧ౵̂۞ഫ‫ົםڧ‬௡ᖐǕ઼࡚ഫ‫ڧ‬ ‫ ົ ם‬প Ҿ ଯ ᖧ Ian McLeod ࠎ ώ ३

Įഫ‫ڧ‬ྋ࣠ጯ Ǖ යࡻഫ‫ڧ‬Ᏼ͘҉˧੊ቚ౵ ָ޽‫ݑ‬į̝ү۰Ą McLeod д̍ү˯གྷ૱ ତᛈ͵ࠧ৺Ᏼ͘ĂপҾߏഫ‫ڧ‬Ᏼ͘Ą McLeod ‫׍‬ѣྻજ᜕ࣶ֨̈́޷ᇝ‫ڼ‬ᒚर̝ᙋ ໰Ă˵ߏ 2008 ѐΔִआ‫؞‬๸ྻॡ઼࡚΃ܑ ฤ̝ᗁᒚјࣶ̝˘ćТॡ˵дჯРκֲ̂ ጯֲ̈́።ॹৼэϲ̂ጯ۞ྻજ੊ቚኝ඀̚ ‫ܜ‬ഇፉЇྻજ᜕ࣶ֨Ą McLeod ̪࡭˧‫઼࡚ٺ‬ഫ‫ົםڧ‬ჟࡻܑனᓑშĂѩࠎϤ˘ཏ‫׍‬ઉ૵૞‫۞ܜ‬Ԡ ̍ٙ௡ј۞ဥវĂ͚޺઼࡚ഫ‫ڧ‬Ᏼ͘д઼̰ᄃ઼ᅫมણᔈ߿જĄ McLeod ‫צ‬ѩ ௡ᖐෞ‫ࠎؠ‬౵੼ၷ᜖Ǖ‫ܛ‬ᇾረĄ McLeod അд 2004 ѐฮ‫׏‬आ‫؞‬๸ྻॡĂፉЇऄ ̈́΃ܑฤ۞޷ᇝ‫ڼ‬ᒚरĄϤ McLeod ೩ֻ۞ྻજ޽ጱ̈́޷ᇝ‫ڼ‬ᒚ۞ഫ‫ྻڧ‬જ‫ځ‬ ߐΒ߁ Ed Moses ă Kaitlin Sandeno ă Natalie Coughlin ͽ̈́ Jason Lezak Ą McLeod ᄃ‫׌̈́̄؍׎‬Щ̄̃ன‫ا‬ҝдֲӀॹ֤э۞̜֓Ą

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ϫᐂ (Contents) ᙯ‫ٺ‬ү۰ .................................................................................................. iii Chapter

1

ഫ‫ڧ‬જү̶‫ ژ‬................................................................ 1

Chapter

2

͘ᓖ .............................................................................. 11

Chapter

3

۷჻ .............................................................................. 33

Chapter

4

਒ొ .............................................................................. 61

Chapter

5

ཛొ .............................................................................. 85

Chapter

6

ࡦొ ............................................................................ 113

Chapter

7

˭۳ ............................................................................ 141

Chapter

8

Бّ֗੊ቚ ................................................................ 173

ྻજٕજү޽͔ .................................................................................... 189

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ഫ‫ڧ‬ྋ࣠ጯ Ǖ යࡻഫ‫ڧ‬Ᏼ͘҉˧੊ቚ౵ָ޽‫ݑ‬ Ъ੃ဦ३΍‫ۤۍ‬ā൴Җ

઩࿚‫ޢ‬ᓝ (Dumbbell Kickback) ‫҉֎ˬޢ‬ (Posterior deltoid)

ˬᐝ҉ (Triceps)

օ҉ (Anconeus)

ેҖՎូ (Execution) 1. ˘͘޺઩࿚ĂΩ˘͘ᄃТ઎ተᙯ༼ཉ‫ܜٺ‬တ˯ͽ͚ᇣ˯֗ࢦณĄ 2. ޺઩࿚઎۞˯ᓖଳπҖ‫ٺ‬гࢬ‫ݻ‬๕Ă݈ᓖ‫ٺۡݬ݋‬гࢬĂତ඾Ă૟݈ᓖҋ‫ݬ‬ ۡ‫ٺ‬гࢬҜཉШ‫זٶޢ‬πҖ‫ٺ‬гࢬĂۡ‫ז‬օᙯ༼ԆБҩۡࠎͤĄ 3. ቤቤаೇࣧҜĂۡ‫ז‬օᝈѡ 90 ‫ޘ‬ҜཉĄ

үϡ҉ཏ (Muscles Involved) ͹ࢋүϡ҉ཏĈ۴ˬᐝ҉Ą Ѩࢋүϡ҉ཏĈ‫҉֎ˬޢ‬ăᔮࡦ҉ăօ҉ă‫ئ‬ඦ‫҉޽ئ‬Ą

ௐ 2 ౢā͘ᓖ Ъ੃ဦ३΍‫ۤۍ‬ā൴Җ

ഫ‫ڧ‬൏ᕇ೩ϯ (Swimming Focus) ઩࿚‫ޢ‬ᓝྻજΞᆧΐ۴ˬᐝ҉۞҉˧ĂϤ‫ٺ‬ѩજүૻአҋօᙯ༼ᝈѡ 90 ‫ޘ‬ ఍Ш‫ޢ‬ҩणĂЯѩдଥ‫ڧ‬ăኅ‫ڧ‬Ă͍‫ߏ׎‬Ј‫ڧ‬ॡĂѩቑಛ۞ྻજ၆‫ٺ‬೩̿аٛ ล߱۞౵‫ޢ‬ଯซ˧ณ҃֏࠹༊ࢦࢋĄ ѩજүેҖࢋᕇಶߏࢋၙͷѣٙଠ‫ט‬Ă̖ਕ଀‫ז‬౵̂۞ྻજड़ৈĄ౵р۞ ͞‫ڱ‬ಶߏ༊͘օԆБҩۡॡĂჯ޺ѩ‫ݻ‬๕ઃ࿲˘‫ޢࡋ׌ז‬Га‫ז‬օᝈѡ 90 ‫ޘ‬Ҝ ཉĂГઃ঻˘‫ͽࡋ׌ז‬Ԇј˘࣎ೈᒖĂѩ͞ёߏࠎ˞࿰֨Ӏϡညᛗᕚອ।۞᏾ ᄱજүͽԆјѩྻજĄ

щБ໤‫ ݋‬дഫ‫۞ڧ‬ॡ࣏ĂᐝొҜཉચυܲ޺дϒቁ۞ਖഛଵЕ˯Ą‫ٶ‬ ᐝॡѣΞਕጱ࡭ࡦొ‫ޘ֎̕ޢ‬ᆧΐĂ̝ͅĂ༊Ҳᐝ࠻ཙ‫ڕ‬ॡѣΞਕົֹ۷჻Ш ݈୊ᖼĄ఺ֱજү۞΍னౌΞਕֹਖഛд˘̙࣎щБ۞ҜཉĂЯ҃யϠྻજ๋ च۞൴ϠĄ

ត̼જү ٛ˧ᘰ‫ޢ‬ٛ (Dumbbell Kickback With Tubing)

ࡶ՟ѣ‫ڕܜ‬တਕឰଋઇ੊ቚॡĂ˵ΞӀϡѩ჌Լត͞ ёᑒӄଋ྿‫੊ז‬ቚड़‫ڍ‬Ą˘ฟؕٛ˧ᘰ۞ٛ˧̙ࢋ࿅ ̂ĂυืߏΞͽឰଋ྿‫ז‬օҩۡ۞ҜཉĄѩ჌͞ёΞ ឰଋᗕ͘Тॡઇٛ˧૲੊ቚĄચυдѣٙଠ‫ిၙ˭ט‬ ેҖĂ֭ͷࢋᔖҺ˯Η֗ອ।જү࿅̂Ą

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ഫ‫ڧ‬ྋ࣠ጯ Ǖ යࡻഫ‫ڧ‬Ᏼ͘҉˧੊ቚ౵ָ޽‫ݑ‬ Ъ੃ဦ३΍‫ۤۍ‬ā൴Җ

T фྻજ (T Exercise)

݈ˬ֎҉

୆͞҉

(Anterior deltoid)

(Trapezius)

̚ˬ֎҉ (Middle deltoid)

‫҉֎ˬޢ‬ (Posterior deltoid)

݈ᓝજү

઎ᓝજү

ેҖՎូ (Execution) 1. ᗕ͘ो඾઩࿚Ăᗕ͘Ш݈‫੼ٶ‬Ҍ۷჻۞੼‫ޘ‬Ą 2. ତ඾а‫ֽࣧז‬ҜཉĂᗕ͘‫֗ـ‬វ‫׌‬઎‫੼ٶ‬Ҍ۷჻۞੼‫ޘ‬Ą 3. ତ඾Га‫ֽࣧז‬ҜཉĂᗕ͘Шࡦ‫ٶޢ‬੓Ҍࡗ 45 ‫ޘ‬ҜཉĄ 4. ౵‫ޢ‬ĂГа‫ֽࣧז‬ҜཉĂଂௐ˘࣎Ш݈‫ٶ‬੓۞જүࢦາฟؕĄ

‫ޢ‬ᓝજү

ௐ 4 ౢā਒ొ Ъ੃ဦ३΍‫ۤۍ‬ā൴Җ

үϡ҉ཏ (Muscles Involved) ͹ࢋүϡ҉ཏĈ਒̂҉ăᔮࡦ҉Ą Ѩࢋүϡ҉ཏĈ݈ᏼ҉Ą

ഫ‫ڧ‬൏ᕇ೩ϯ (Swimming Focus) જүᙷҬ‫ٺ‬৭ϲॡᗕ͘˭ϴᘽ஧ ྻજĂౌߏͽᘕ൴ё੊ቚ‫ݭ‬ၗΐૻ਒ ̂҉ᄃᔮࡦ҉۞҉˧Ą‫׌‬۰͹ࢋमள д‫ٺ‬૟ᘽ஧ϴ΍۞ॡมᕇĄдώྻજ ̚Ă༊ᘽ஧఼࿅۷ᙯ༼ॡื٦΍Ąώ ྻજ͹ࢋ۞পᕇࠎᗕ͘ͽ੼ᓝ࿅۷‫ݻ‬ ๕Ăֽΐૻ਒̂҉ᄃᔮࡦ҉۞҉˧Ą дഫ‫ڧ‬αё۞ଯซഇ‫ܐ‬ഇॡĂᖣѩ੊ ቚপᕇΞΐૻ҉҇˧ณᄃҋ‫͕ܫ‬Ą ଂְѩྻજॡืೠ೪۞ᙯᔣᕇࠎ дฟؕϴᕗજүॡᗕ͘ื੼ᓝ࿅۷Ă ჯ޺д˘࣎ҩण۞‫ݻ‬๕Ą˵Ξֹລᑫ ϴ஧࿅ֽॡĂૻአдѩ‫ݻ‬๕˭۞ഴి ତ஧જүĂତ඾ГԣిͅШ૟஧٦΍Ą

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ഫ‫ڧ‬ྋ࣠ጯ Ǖ යࡻഫ‫ڧ‬Ᏼ͘҉˧੊ቚ౵ָ޽‫ݑ‬ Ъ੃ဦ३΍‫ۤۍ‬ā൴Җ

ԶЪё‫ئ‬វ (Physioball Jackknife) ݈ᏼ҉

ཛۡ҉

ཛγ୆҉

ᓗ̂҉

(Serratus anterior)

(Rectus abdominis)

(External oblique)

(Gluteus maximus)

۵ۡ҉

۵˟ᐝ҉

(Rectus femoris)

(Biceps femoris)

ેҖՎូ (Execution) 1. ૟‫ڼ‬ᒚ஧ཉ‫ٺ‬ተ˭Ăͽ͘Җ֕Ҍ੓ؕҜཉĄ 2. д੓ؕҜཉॡĂืܲ޺ཙኺҌᐝొӔ˘ۡቢĄ 3. ཛ҉‫ئ‬੓Ă૟ተᙯ༼‫ـ‬਒ට͞Шٛ‫ܕ‬Ą 4. ઃ঻‫ٺ‬௣ͤ‫ݻ‬๕ĂГၙ​ၙаೇࣧώҜཉĄ

үϡ҉ཏ (Muscles Involved) ͹ࢋүϡ҉ཏĈཛۡ҉ă۵ۡ҉ă㎪ཕ҉Ą Ѩࢋүϡ҉ཏĈ݈ᏼ҉ăཛγ୆҉ăཛ̰୆҉ăᓗ̂҉ă۵˟ᐝ҉ăΗཔ ҉ăΗቯ҉Ą

ௐ 6 ౢāࡦొ Ъ੃ဦ३΍‫ۤۍ‬ā൴Җ

үϡ҉ཏ (Muscles Involved) ͹ࢋүϡ҉ཏĈᔮࡦ҉Ą Ѩࢋүϡ҉ཏĈ୆͞҉ă̂඼ԛ҉ă̈඼ԛ҉ă̂๪҉ă‫҉֎ˬޢ‬ă۴˟ ᐝ҉ă۴҉Ą

ഫ‫ڧ‬൏ᕇ೩ϯ (Swimming Focus) ᄃӱ‫ݻ‬З௺ྻજ࠹ҬĂዋЪຐᆧซଯซഇௐ˟ล߱҉˧۞ා‫ڧ‬Ᏼ͘ઇቚ ௫ĄѩγĂ၆‫ٺ‬ຐᆧΐᔮࡦ҉​҉˧۞ഫ‫ڧ‬۰҃֏Ăώྻજ˵ߏ˘ี‫ޝ‬р۞ᔪᔤ ྻજĄ ࡶͽҲ‫˧ܡ‬ซҖ੊ቚॡĂ‫݋‬ഫ‫ڧ‬൏ᕇࠎΐૻ۷ࡨ੻̰ќ҉ཏ۞҉˧Ăࡶ੊ ቚ‫ૻྵ˧ܡ‬ॡĂ‫݋‬඾ࢦ‫ٺ‬ᔮࡦ҉۞҉˧੊ቚĄдઇώྻજॡĂᐝొҜཉߏ࠹༊ ࢦࢋ۞ĄЯࠎ༊ഫ‫ڧ‬ॡĂࡶߏШ˯࠻Ă‫ֹົ݋‬។ᙯ༼˭ᆩֹ֭˭ࡦ޾੓ćͅ ̝ĂࡶߏШ˭࠻‫ـ‬ཙ۞͞ШĂ‫ֹົ݋‬۷ᙯ༼‫݈ـ‬ᖼĄٙͽࠎ˞ჯ޺ᇾ໤‫ݻ‬๕Ă ืֹ‫ڦ‬ຍ˧ะ̚‫͘ٺ‬ᓖ͚ᇣ˯֗‫ؼ‬ҩҌгࢬ۞‫ۡݬ‬ቢĂтѩΞͽֹ८͕Ҝཉϒ ቁͽ᜕ܲ˭ࡦొĂ֭ᔖҺ˯֗ઇ΍࿅к۞୊ᖼඈ᏾ᄱજүĄ

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Бّ֗੊ቚ (Whole-Body Training)

8

ώ

ౢ༼૟̬௜ᙯ‫ٺ‬ТॡซҖ˯۳ă८͕ొ̶ᄃ˭۳۞Бّ֗੊ቚĄд࿅Ν ೀ࣎ౢ༼྆Ăѣ੫၆প‫ؠ‬ᙯ༼ă҉҇ྋ࣠Ҝཉᄃ҉҇үϡĂ̈́‫׎‬дഫ‫ڧ‬

ྻજ̚۞ΑਕઇྎႽ̬௜ĂЯѩώౢ༼૟ͽБّ֗ྻજ۞ࢦࢋّͽ̈́‫׎‬дᆧซഫ ‫ܑڧ‬ன˯ઇᄲ‫ځ‬Ą д̝݈۞ౢ༼྆Ă࠰඾ࢦ‫ٺ‬ಏ˘ᙯ༼۞ᄲ‫ځ‬Ăٕߏ౅࿅ፋវજүĂ၆‫˯ٺ‬ ۳ٕ˭۳۞ᙯ༼ઇ̬௜Ą࠹၆۞Ăдώౢ༼۞Бّ֗ྻજ྆ĂᖣϤ˘჌੊ቚĂ ፋЪ˯۳ᄃ˭۳۞જүĂ֭ᄃ८͕˘ТాඕĄЯѩĂྻજ̰टஉᄏк௡ᙯ༼ͽ ̈́к௡҉ཏВТЪүĂ˵ྵ‫׍‬ΑਕጱШ̈́ྻજ૞˘ّĄ ώౢ༼̬௜۞পҒӈߏдྻજ࿅඀̚Ăѣྵк۞҉҇̈́ᙯ༼ВТણᄃĄт օᙯ༼ҩۡજүĂ่ˬᐝ҉ણᄃѩજүć࠹၆۞Ăдώౢ༼ൾ‫ޢ‬૟̬௜۞‫ͧگ‬ (burpee) ྻજĂӈࠎЪ‫˯׀‬۳ᄃ˭۳к௡҉ཏВТүϡ۞Бّ֗ྻજĄѩमҾ ࠹༊ព඾Ăҭ˵ࢉҩ΍ధкᙯ‫׎ٺ‬ᐹ৿ᕇ۞યᗟᄃ੅ኢĄˬᐝ҉ҩۡྻજ۞ᐹ ᕇࠎ੫၆ˬᐝ҉ઇ੊ቚĂ˵Ξट‫ٽ‬гଠ‫۞˧ܡט‬кဿĞᆧΐٕഴ͌‫ࢦ˧ܡ‬ณğ Ă ੊ቚࢦᕇΞۡତͅߍдˬᐝ҉​҉˧˯Ąҭ‫৿׎‬ᕇࠎ่੊ቚಏ˘҉ཏĂᄃഫ‫ڧ‬જ үྵ൑ᙯᓑّĄ൒҃Ă‫ྻͧگ‬જ۞͹ࢋᐹᕇࠎஉᄏྵк۞ᙯ༼ᄃ҉҇ВТણ ᄃĂͷྻજඕՁॡĂົૻአགྷϤྯ᜙Ҍ߹ቢ‫ݻ‬๕Ăѩࠎഫ‫ڧ‬૞ᛳજүĄ‫׎‬ዶ۞ ᐹᕇĂᔘΒ߁ѩྻજΞ੊ቚ‫ם‬አਕ˧ă߿̼८͕҉ཏĂ֭ืѣᘕ൴ྯ᜙ਕ˧Ą ᖣϤ˯۳ᄃ˭۳̈́८͕҉ཏ۞ВТ‫ם‬አਕ˧Ăѣӄ‫ٺ‬ᆧซഫ‫ڧ‬۰۞҉˧̈́Зͪ ड़ৈĄ҃‫ྻͧگ‬જᄃ‫΁׎‬Бّ֗ྻજ۞৿ᕇ‫ࠎ݋‬Яࠎߏк௡҉ཏВТ߿̼үϡ ԆјĂ߇ૻӴ۞҉҇‫΃ٽ‬ᐺ҉˧̙֖۞҉ཏĄּтâҜഫ‫ޘిڧ‬ໂԣ۞Ᏼ ͘Ă˵ధдฤЁ̚Ă‫׎‬ኻͪજүߏྵၙ۞Ăҭ‫ݒ‬ΞͽᖣϤ֖ૉૻӴ۞˯֗Зͪ ͞ёֽ΃ᐺ˭۳۞̙֖Ąᔵ൒Бّ֗۞ྻજ࠹༊ࢦࢋĂ ҭ੫၆˯Ηٕ֗ߏ˭Η

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