请教如何练燕式步

• 有转3的基础就可以练燕式步了吗？
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　　燕式步（spirals）是指選手使用一側刀刃在冰上滑行，浮腿抬高過髖。燕式步按照用刃和滑行足分類，既可以向前滑行，也可以向后滑行。燕式接續步（spiral sequence）是指順序完成的一套包含一種或多種燕式姿態及用刃的動作。

　　燕式姿態有許多種，浮腿可以抬高在身前、身側或背后。如果選手用手拉住浮腿，就是支撐燕式步﹔如果選手沒有拉住浮腿，那麼就是非支撐燕式步。如果拉住的是冰刀，就是提刀燕式步。最著名的提刀燕式姿態是貝爾曼姿態。

　　燕式接續步是女子單人滑和雙人滑的必選動作。

Arabesque spiral: Basic spiral position, with the free leg extended above the hip at any angle greater than 90 degrees. The arabesque spiral can be performed forwards or backwards and on either edge. Mao is performing a back outside edge arabesque in the gif.

Biellmann spiral: A spiral performed in the Biellmann position, with the free foot held higher than and behind the skater’s head. The skater may hold their free foot with one or two hands. The spiral can be performed backwards or forwards. In a cross-grabBiellmann, the free leg is on the opposite side of the body than the arm used to hold it. For example, Mao is using her left hand to hold up her right foot in the first part of her spiral sequence above. She then switches hands so that her right hand is holding her right foot, resulting in a more standard Biellmann position. Notice that her spiral sequence is a change-of-edge spiral - she starts on the outside edge and changes to the inside edge.

Kerrigan spiral: An outside-edge spiral where the free leg is supported by one hand at the knee. It can be performed forwards or backwards.

Charlotte spiral: Usually performed backwards, though it can be done forwards. The skater bends forward and points their free leg into the air in a near-split position.

Fan spiral: Back outside-edge spiral where the free leg is held unsupported to the front or side of the body, creating a fan shape.

Skid spiral: A 180-degree turn performed in a spiral position. This element can sometimes be seen as part of a step sequence or in exhibitions. Notice how Mao starts on a back edge and turns onto a forward edge.

Catchfoot/cross-grab spiral: Any spiral in which the free leg is supported qualifies as a “catchfoot” spiral. A Biellmann spiral is a catchfoot spiral, but in a normal catchfoot spiral, the supporting arm is straight and reaches behind the skater to grasp the free foot. In a Biellmann, the arms go above and around the skater’s head and the free foot must be higher than their head. Biellmanns can be done with one or two hands and generic catchfoots are usually done with one hand. In a cross-grab catchfoot spiral, the free leg is held by the arm on the other side of the skater’s body (Yukari uses her right hand to hold her left foot in the gif above). The boundary between a generic catchfoot position and a Biellmann position can sometimes be murky.

Y-spiral: A spiral where the free leg is held at the side of the body and forms a straight line with the other leg. The legs and body form a “Y” shape. This spiral can be performed in either direction and on any edge. The free leg is usually supported by the ankle or blade, but skaters can vary their holds or leave their leg unsupported. Shizuka performs a variation on a forward change-of-edge Y-spiral in the gif.

有梅花桩的基础就可以练燕式步啦，哈哈。。。。

能单腿直立滑行15米以上就可以练燕式步了!

跟转3没有关系吧。在LS的基础上，自己在陆地再练练压腿。注意着冰的脚吃冰力一定要强，否则做不了

我滑到现在都没有做过燕式步，做好看太难了，自己尝试了一次发现很囧，就没有再练习过。
顺道求前辈们练习燕式的步骤~
我在陆地上可以撑半分钟燕式动作的，浮足可以高于跨的，上冰就虾米了

在陆地的练习是非常必要地，因为可以增加两条腿的力量，同时让身体找到并熟悉平衡的那个位置。最好撑到一分钟以上，浮腿伸直，越高越好。

在冰上，先从平刃走直线的燕式开始，滑稳了再起。两臂和肩膀要吃住劲，保持平稳。腿可以慢慢起来，上身要往下倾，身体和冰面的角度小一些。刚开始练不一定要强调姿态，主要是要把平衡的感觉找到。浮腿是向后抬起，胯打开脚尖朝外。如果浮腿向斜后方抬起，就不容易稳了。练多了，平衡感找到了，就可以尽量把腿抬高。平刃做熟练了，才可以练弧线的。

我的看法。前一段时间在练，内刃弧线还是做不好。

谢谢LS~我有一次觉得浮腿抬得老高了，心里美啊，然后瞥了一眼旁边玻璃上的影子，就是一个标准的“T”，心哗啦啦的就碎了……后来就难过了没在练过。恩，我决定以后人少的时候继续试试燕式~~~
不过陆地上撑过1分钟的燕式。。。非常需要力量啊。。。每次半分钟的时候我不是摇晃，而是浮腿太重了实在抬不动了

回复 7# 小白龙


   其实我也不知道怎样做比较好看。我只能争取往前滑时，从前面的玻璃反光里看到小腿和脚。这个还是要看腿和腰的柔韧性的，对背部的力量也有要求。

回复 8# ifoacn


    毕竟到目前还在训练
    嫩有做教练的潜力

最正確的方法.....花錢請好的教練學!!!!!

同意10楼的说法

谁能告诉我，在陆地怎么练？就这么保持燕式姿势一直撑一份钟？

上冰之后，我感觉自己燕式一直抬不高腿，怎么也抬不高。

燕式平衡其实是一个很简单的基础，除了柔韧性以外就是胆子要大。各位童鞋在做的时候，尝试尽量地用胸口去够地面，也就是说尽量地把上身压低，动作就会很漂亮了。当然，屁股高过腿的话就还是不好看的。。。。
燕式平衡好看的几个小窍门：把上身压低，头抬起来，浮足的刀尖尽量向上指，膝盖尽量地伸直。能做好这几点，你的燕式就会很漂亮罗~