Self-rescue Skills 3 - Swimming Jul 14_Be water smart_免费在线阅读收听下载

Swimming
Here are some tips on using swimming as a self rescue skill:
~if you have a watercraft or boat, decide if you will use it as a swimming assist.
~If there are currents, winds, or tides you can use to your advantage, consider them in planning your swimming route.
~if there is a buoyant object that will help keep you afloat, use it.
~ PFDs or lifejackets make swimming a bit more difficult, but DON'T discard them.
~ Swim with your head up unless you're in warm water.
~Don't swim too fast. Pace yourself, and keep your breathing relaxed and controlled. If you're in warm water or are wearing a PFD, you can rest if you feel fatigue in your muscles or breathing becomes difficult; otherwise, keep moving, but with reduced effort.

See Chapter 9 for detailed information on rescue strokes and skills.
Treading Water
You can use one of the following kicks when treading water. You may also alternate among these kicks to reduce fatigue:
√ modified whip kick. This is the most common choice in treading water. Instead of finishing the kick by bringing the legs together, make a wide and continuous rotary motion to give yourself more consistent support.
~scissor kick, modified so that the legs never fully close.
√ slow eggbeater kick.

For arm action, use either a wide sculling action or a modified finning action. Technique for these leg and arm actions is presented in detail in Chapter 9.
Motionless Floating
In a motionless float, you need to find a position that keeps your nose and mouth above the water. You also need to keep your lungs as full as possible (this is especially important if you tend to sink easily). Hold your breath when you float motionless - blowing out makes you sink.
游泳
～这些提示对用游泳作为自救技能有用：
*如果你有皮划艇或船只，决定是否你将使用它作为游泳助手。
*如果遇到水流，大风或潮汐你可以作为你的优势，把它考虑到你的游泳路线中。
*如果当时你有可以浮起的物体会帮助你浮着要使用它们。
*助浮设备和救生衣使游泳有点难度，但不能丢弃它们。
*抬起头游泳除非你处在温水中
*不要游得太快。使自己有节奏并保持轻松呼吸和清醒。如果你在温水中或正巧穿戴助浮设备，你可以休息如果你觉得肌肉疲劳和呼吸变困难时；否则要坚持继续游泳但减少尽力。（看第九章有关具体信息）

踩水
～当你踩水时你可以使用以下一种踢腿方式。你也可以3种姿势变化着踢腿来减少疲劳。
*(蛙势)改良夹水姿势。这是最惯常的选择踩水姿势。替换最后夹水两腿并拢的动作，变化为两腿张开并不断得摇摆动作给自己更持续的支撑。
*剪刀式踩水，改良为两腿永远不闭合。
*慢慢搅拌鸡蛋式踩水。
～对手部动作，用双手张大搅水或划水动作。这些腿和手动作的技术会在第九章具体介绍。

无动作浮着
～用无动作浮着时，你必须找到一个姿势可以让你的口和鼻伸出水面。你还必须保持让你的肺部尽可能充满空气（这是尤其重要为不轻易沉没水中）。当你无动作浮着时吸气后维持住腔体大小“深吸轻呼”，重呼气会使你沉入水中。

Self-rescue Skills 3 - Swimming Jul 14

Self-rescue Skills 3 - Swimming Jul 14

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