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积极有效的热身活动

积极有效的热身和拉伸,一直是很多跑者希望做到的。

通过各种的约跑活动上大家的表现来看,不管是新跑友,还是马拉松330左右的老手,很多人对拉伸的重视不够或者方式方法不对。网络上流传的各种拉伸有的需要垫子,要么就是复杂得要死,不利于学习和实用,并不适合户外跑步的广大群体。今天在这里给大家介绍几种简单有效的拉伸方法。

131127_stretching

拉伸的好处

·防止肌肉疼痛和抽筋。

·降低肌肉酸痛。

·降低受伤风险。

·增强肌肉的运动效能。

·加强肌肉的收缩能力,使其运动得更加有力和高效。

·增长步幅。

·改善你肌体外形。

·放松的好办法。

一、原地跑转高抬腿跑

作为跑步前的准备活动,这一系列动作可以让整个身体进入到运动状态,随着频率和抬腿幅度的提升,肌肉和整个循环系统都可以进入运动状态。

Tips:

1、跑步前建议踮起脚跟,身体略微前倾,这样整个身体可以更快的进入奔跑状态,也可以避免跑步的时候重心后坐的情况。

2、即使是进入高抬腿的最后阶段,身体也要保持稳定的状态,而不要过度前倾,腿和脚也要保持向前,尽量不要内外八字。

二、双臂平行经前上举至耳侧,同时上提脚跟、吸气;然后放松手臂下放,同时呼气。

这一系列动作可以帮助调整呼吸系统,特别是通过多次的提升横膈肌,使其进入工作状态避免岔气,在你岔气的时候也可以通过这个动作来平复横膈肌,来缓解岔气的症状。

三、手搭于肩上,做小绕环,手伸直做大绕环,然后作跑步姿势摆臂,然后接扩胸。

这个动作可以让肩关节润滑开,帮助你纠正摆臂姿势,跑步摆臂更顺畅,同时还可以帮助大家远离肩周炎。

扩胸可以视为上一动作的延续,同时能起到挖掘肺活量的作用,再就是可以让后背挺直,展现更好的运动风貌。

四、颈绕环

这个动作和之前的肩绕环类似,帮助你找到脖颈找到正确的位置。现代人长期面对电脑,会把面对电脑时的不正确脖颈位移带到跑步当中,使颈椎每况愈下。本身有颈椎病的跑友做这个动作的时候务必轻柔,最好提前咨询医生的意见。

五、双脚与肩同宽,保证髋基本不动,手臂端平转动腰部。

很多跑友在初接触跑坡的时候,都会有腰疼的状况,这是因为腰肌不足,这个动作虽然不足以获得强大的腰肌,但是至少可以让你少受伤。

六、髋绕环

还是双脚与肩同宽,这次以身体中轴为轴,用髋关节做绕环,这个动作能帮助大家保证髋关节的灵活性,同时对髂胫束综合征也有一点预防和缓解作用。

七、大腿侧摆

站直,单腿膝盖提至与髋同高,然后摆至体侧。足球场上常见,主要是让大腿进入工作状态,也能起到跟上一动作一样的润滑髋关节作用。

八、挺胸抱膝

这一姿势也是拉伸大腿,不过强度略低,有些追求大步幅的跑友和膝盖上提不够的跑友,建议多试试这个姿势。这个动作的要点主要是背要挺直,不能因为抱膝,腰就弯了。

九、单腿站立,小腿折叠至大腿后,可适当前倾或后提脚踝增加难度。

这个姿势主要拉伸大腿前侧的股四头肌,也可以预防和纠正大腿抽筋,对上量后的乳酸堆积也有一定的预防和缓解效果。

保持身体挺直,不要向两侧倾斜,也不要让大腿向外展,这样拉伸效果很大打折扣。

十、膝关节绕环

很多跑友都有膝关节弹响的问题,主要还是膝关节润滑不够。

双腿并拢,半蹲,手扶膝盖,以中线为轴做绕环,也可在活动开以后酌情增加深蹲动作。

十一、拉伸小腿

一腿在前,一腿在后,前者脚尖勾起,后者略弯,弯腰以手触前者脚尖。

这个动作可以预防和纠正小腿抽筋,也是在足球场上经??吹降淖耸?,保证双膝并在一起是本动作的要点。

十二、踝关节绕环

单腿站立,另外一条腿足尖着地,以足尖为圆心绕环。

以上动作的安排大致按照头到脚的顺序,基本这一套下来,整个身体就都活动开了,也是笔者平时跑步的时候经?;嶙龅亩?。

拉伸的整体要点是不能拉伸过量,以稍有刺激且不疼为宜,疼就有拉伤的风险。热身、拉伸没有一定之规,除了建议先做高抬腿跑以外,是从上到下、从两端到中间或者从下到上都可以,大家可以酌情选择,也可以增加立位体前屈等项目,因为大家对此项目比较熟悉,所以就再额外没介绍。乍看起来很繁琐,但是其实这一套下来也就5分钟左右。

您需要才能回复
  1. 17d86042374159d5de81ba7fcb6bed11
    熊趴趴Lv.1
    2014-11-05 14:21:35
    原来读书时体育课做的准备运动就是这样

    回应

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