你会肘臂前倾，身体放松，面向对方体态舒展，整个人处于自然轻松的状态。
You face the other person directly. Your posture is relaxed and at ease.
手部始终保持放松。划臂从手掌开始，然后是前臂，最后带动肩膀。
His hands are always relaxed and he pulls with the palms of his hands, his forearm and his shoulder.
这种方式可以帮助你在任何距离的蝶泳时实现轻松的移臂。你手上的劲应当使在水下，而在水面移臂时则应放松。
This helps set a relaxed recovery which for any distance butterfly, you want do working underwater and relaxing over the surface of the water.
大多数业余游泳者是由手引导回臂动作。重点是：手臂放松，高肘，手刚过头部就入水。
The key is to be relaxed, keep a high elbow and enter the hand early in the water, just past the head.
保持背部的挺直，头转向目标，伸直你的持弓臂，同事保持肘部的放松。
Keep your back straight, head up and turned towards the target, and straighten your bow arm, but keep the elbow unlocked.
这一点也很重要，无论空中移臂时，手臂是弯曲的还是笔直的状态，通常我们都要求水平笔直地移臂- - -都要做到移臂时手臂完全放松。
It's very important, whether the arms are bent or straight - and we prefer them straight - that you have them very relaxed.
放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。
To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.
放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。
To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.
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