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普拉提与跑步【一】普拉提怎么会与跑步有关系?

跑步碰到瓶颈了么?跑步姿势困惑么?普拉提和跑步两项看似毫不相干的运动如何产生的联系?分享普拉提训练半年来的个人感受,不保证这些方法最正确和对人人有效,但是分享的都是个人认真思考和在不断实践中的反馈。

利用reformer进行腿部和核心的协调性的普拉提训练

利用reformer进行腿部和核心的协调性的普拉提训练

普拉提(Pilates):是由德国的约瑟夫·休伯特斯·普拉提于1926年创立并推广的一种运动健身体系--一种静力的健身运动。普拉提生前对自创的这一套独特训练动作、运动的技能称为“控制术”(Contrology)。西方人一向注重身体肌肉和生理机能的训练,例如腰、腹、背、胸、臀等部位的训练,而东方人着重呼吸和心灵集中的训练,如瑜珈和太极。普拉提吸取了东西方文化,兼容了生理与心理的相关研究成果。(以上信息来自百度百科)

跑步(running& jogging): 跑步的定义是指陆生动物使用足部,移动最快捷的方法。它在运动上的定义是一种步伐,有时双脚都不会同一时间踫到地面。它亦可以是一种有氧的运动或厌氧的运动。(以上信息来自维基百科)

普拉提和跑步似乎是两项完全不相关的运动。在半年之前,普拉提在我的想象中还是一群女性在健身房的操房内把身体静静的坳成各种奇怪的姿势,而跑步则是两腿用劲奋力向前。他们是那么不同。

在今年HK100 78KM处我的膝关节出问题后我觉得自己的跑步肯定出了问题。这问题在哪呢?训练量不够?赛前训练基本都在每月400KM以上。不熟悉越野跑?已经跑了4次百公里越野赛事了,去杭州的山地训练不下50次。腿部力量不足?靠墙静蹲能单次15分钟以上。核心训练不够?在赛前每周做3-4次的核心训练,每次都是3*3*50(3个动作,每个动作3组,每组50次)。装备问题?有最顶级的压缩裤,腿套,越野鞋,水袋包。我的跑步到底怎么了?

需要继续增加自己的训练量来解决这个问题么?还是丰富训练手段?或是改善效率?

不过赛后翻看自己的比赛照片时发现了一个问题,整个比赛过程中姿势不是很协调,感觉非常用力但是速度并不是很快,下山的过程中这个问题更为明显。原来我简单的将这个问题归因于自己个子高(178cm),体重大(70kg)所以灵活性不够。但是这次却觉得自己后边的训练要想办法从跑步效率入手,不可能无限制的增加训练量和训练内容,因为时间阀和伤病阀高悬于头顶。更多的训练意味着与生活其他事情的冲突更多,更多的训练意味着伤病的可能性更大。

模模糊糊的觉得可以通过改变跑步姿势和训练方法来改善效率,但是什么是正确的跑步姿势?怎么实现?在网上看了大量视频,看了无数关于前脚,全脚,后脚跟落地的争论?;褂泻诵脑谂懿焦讨械氖褂???墒窃趺床拍茏龅侥侵中鞯?,真正像个动物一样流畅的奔跑,而不是像个推土机似的向前冲?

我原来的跑步训练每周4次,几乎不跑easyrun(放松跑)。一般是1次tempo(节奏),一次间歇,2次长距离。这些训练尽可能竭尽全力。要不要改成低心率跑?或是减少跑量,增加速度训练的强度?没有什么理由说服自己,也没有什么方式选择。

在一次偶然的聊天中,我得知风雪户外的老罗进行了10多年瑜伽练习。他在我的印象中是个跑步永远不费力的人,永远面带笑容,轻松的晃着步子。曾经几次在跑山赛中相遇,在上坡和平跑中我的能力似乎更强一些,像个大功率的发动机一样轰鸣着从他身边推过,但在下坡路段他似乎很轻巧的从我身边跃过。那种轻灵的跑步感觉似乎就是我想要的?;褂幸桓鲆涤嗯苋Α芭瘛?fly似乎也是跑的无比轻灵,而她也是一直在坚持练瑜伽。

我想瑜伽一定和跑的轻灵有某种联系。

普拉提与跑步系列文章:
普拉提与跑步【一】:http://www.wslyjt.com/2013/05/pilates_and_running_1/
普拉提与跑步【二】:http://www.wslyjt.com/2013/05/pilates_and_running_2/
普拉提与跑步【三】:http://www.wslyjt.com/2013/06/pilates_and_running_3/
普拉提与跑步【四】:http://www.wslyjt.com/2013/07/pilates_and_running_4/
普拉提与跑步【五】:http://www.wslyjt.com/2013/07/pilates_and_running_5/
普拉提与跑步【六】:http://www.wslyjt.com/2013/07/pilates_and_running_6/
普拉提与跑步【七】:http://www.wslyjt.com/2013/07/pilates_and_running_7/

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您需要才能回复
  1. cindy cindy

    期待更具体的分析。

    删除

  2. 阿牛尾巴 阿牛尾巴

    普拉提与跑步【二】: http://www.wslyjt.com/2013/05/pilates_and_run_2/这个链接不对,实际是指向了http://www.wslyjt.com/2013/05/pilates_and_run_1/

    删除

  3. iranshao iranshao

    谢谢提醒,已修改。

    删除

  4. 心的方向 心的方向

    ?????还有的内容呢

    删除

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