英语翻译backstroke swimming /push and glides progressionsLet's b

英语翻译
backstroke swimming /push and glides progressions
Let's begin with the push and glides,these always help you to gain a good body position when backstroke swimming.We will start with all the floats assuming you are a complete beginner.Using a woggle placed behind your back and two hand floats in each arm,put one foot against the wall and bend at your knee.As you push off put the other foot against the wall and push off.Keep your head back and your tummy up,glide across the pool until you come to a stop.If you have any problems putting your feet back onto the floor,don't worry simply bend your knees and bring them up to your chest.Move your arms behind you with your arms straight with your floats in your hands then pull your arms towards your hips.Your body will pivot around and move so that your feet will move so that they are underneath you,then simply put your feet to the floor and stand up.This works when you do not have floats in your arms simply use your palm of your hands as paddles and do the same action to gain an upright posion.See the photograph below to see the push and glide in action.
Now try a push and glide on your back with two floats under each arm keeping your head and shoulders back and your tummy up,Glide across the pool until you come to a stop.See the photograph below to see a demonstration of this.
The next push and glide is simply to go down to one float,this is done by holding a hand float across your chest and cross your arms over the floats.Push and glide across the pool keeping a good body position.See the photograph below to see a demonstration.
The last and final push and glide is with no floats,Hold the side of the pool with both hands facing the wall and bend your knees.Push off hard leaving your arms to your side.You may have to practice this a few time until you feel comfortable with this practice.See the photograph below to see my demonstration.
Once you have done these you could try to vary your push and glides using your imagination,for example push and glide then throw your arms over your head or behind your head,just experiment.

仰泳/蹬划前进
让我们以蹬划步骤开始,这两步总是能让你保持一个好的仰泳姿势.假如你是一个初学者,我们会以全套的浮体开始.在你背上系上安全绳,每只手臂都按两个浮体,一只脚先向着墙的方向并屈膝.当你这只脚蹬水时,另一只脚向着墙的方向并蹬水.保持你的头向后,肚子向上,一只划到泳池终点.如果你遇到了任何问题,把脚缩回站在泳池池底上.不用担心,你只要屈膝使膝盖到胸部的位置,手直接拿住浮体手臂向后摆,然后使手臂向臀部靠.你的身体会旋转移动,你的脚就会移动至身体下方的位置,然后就把脚站到池底站直.如果你手臂上没有浮体时,用你的手掌当浆按上述方法做来获得一个直立的姿势很有效.看下图中的蹬划动作.
现在尝试每个手臂两个浮体以保持头肩向后腹部向上的仰式蹬划.一直划到泳池终点,看下图的示范.
下一步的蹬划就是减少到一块浮体,是通过持有越过胸两臂的一大块手持浮体实现的.保持一个好的姿势划过泳池.看下图示范.
最后一步蹬划是不用浮板.两手朝着墙抓住泳池边,屈膝,用力蹬,使得手臂到达体侧.你也许要练习好几次直到你觉得已适应这项练习.看下图我的示范.
当你完成了这些步骤,你可以想象着变换你的蹬划动作.比如：蹬划,然后把手伸过头或者伸到头后,只要试验就行.