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普拉提与跑步【二】跑步姿势存在的问题

《天生就会跑》将人类的长距离奔跑归因于进化的结果,认为只需遵循本能就能获得自然界最伟大的奔跑能力。而现代人一生的大部分时间都生活在城市中,便利的交通和设施已经让这种本能大大退化,或者说已经遗忘了正确奔跑的感觉。即使忽然有一天又重新笨拙的跑起来。

pilstes

第一次普拉提训练前的测试结果证明这个结论。在大腿力量和核心强度上我表现的不错,而且从个人去年4次参加百公里越野赛的训练和参赛经历也说明肌肉耐力没有问题。而比较弱的方面有:

1. 小腿,脚踝的力量不足,这造成了在跑动过程中落地的稳定性差。疲倦状态下落地点更为随意,而随意的足部落点造成驱动力并未完全转化为向前的动力,而是一部分转化为侧向的分力,造成关节受伤几率大大增加。在越野跑中的下山稳定性差就不敢跑,不停的减速和“刹车”,将大量体能浪费在反复的“启动“和”刹车“间了。

2. 髋部的延展性不足,这造成了步幅小。为提高速度又无法提高步频的情况下拼命加大步幅,但髋部向前和向后的幅度都有限,只能靠加大小腿摆幅和弯腰来加大步幅。小腿摆幅增大的直接结果就是落地点在膝盖和髋部的前方,造成冲击力向上传导增加受伤风险。而弯腰造成了能量的额外损耗。因此很多跑步时的后脚落地和弯腰跑除了核心力量不足外,还有一个很重要的原因在于髋部延展不足有想加大步幅下意识的动作。

3. 核心力量不足,不是强度而是稳定性不足。跑步虽然是一个向前的单向运动,但在一个运动循环中却是一个三维的动作。所以日常的很多核心训练,腹肌训练都侧重于表层肌肉的锻炼,比如腹直肌的训练。对深层肌肉,比如腹横肌或是髂腰肌的训练有限。每次比赛我的腰背都能挺直,但是僵硬。整个跑动时身体没有形成一个有机的整体,没有全身协调用力。仿佛是下肢和臀部是一辆卡车,而上身只是装载在上边的货物。
负责稳定的核心肌群弱在越野跑过程中体现为对重心的控制,身体协调性的控制。有时下山时即使用表层核心肌肉收紧,也仿佛只是把上身和下半身捆绑,但并没有通过上身主动的调整实现下山跑时的协调性。

4. 肩颈头过紧。每次在跑高速或高强度的比赛时,都会不自觉收紧肩颈,这会造成头不自觉的向前伸,仿佛这样才能帮助用力。但实际上这个动作既不利于整个身体的灵活性,因为肌肉长期过紧会造成姿态的僵硬。而且不能对提高速度有任何帮助,无端的浪费了能量。

在肌耐力和强度训练之外必须还有其他的训练内容,增加肌肉的延展性和对身体姿态的控制。训练目标锁定在:
增加髋部和肩颈的肌肉延展性,让他们在跑动中有节奏的放松和收紧。
增加脚踝和核心的稳定性,改变跑步姿势。让全身能够协调动作,充分发挥肌肉的动力。

普拉提能怎么做?或者是瑜伽?也许他们都是在解决身体延展性和稳定性控制的训练。通过训练能否轻松的,用经济的方式跑起来?

普拉提和跑步系列文章:
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/

燃烧速览:
2013年6月1日,极地长征系列赛的中国站就要开始了。这是一系列在世界上最艰苦地区进行的比赛。7天250km,所有物资需要选手自己背负。组委会只提供帐篷,饮用水和医疗团队。中国站在新疆北部边境博乐举行,这里有世界第三大的沙漠,荒凉的能够忘记自己。这是怎样的比赛?怎么会有这么多“疯子”愿意花钱去体验不能吃,睡得很少,晚上零度以下,白天30度以上漫天黄沙的环境。也许这样才能“违背”追求舒适的本能,找到自我。
明早燃烧君将飞至新疆,在有手机信号的地方第一时间网络直播戈壁长征10周年纪念赛的信息。

GOBI

您需要才能回复
  1. 阿牛尾巴 阿牛尾巴

    你的相关链接都404了呀

    删除

  2. 阿牛尾巴 阿牛尾巴

    http://www.wslyjt.com/2013/06/pilates_and_run_3/这个链接不对,应该是http://www.wslyjt.com/2013/06/pilates_and_running_3/

    删除

  3. xmonkey xmonkey

    谢谢提醒,都已经修正了。

    删除

  4. Af80aa2641a36f2a8b2a927e07f6f145
    TonytheTigerLv.3
    2014-09-06 14:48:30
    022

    回应

  5. 1abc99b6b6abf81b303ffdb7c01a9ff4
    左耳她不懂Lv.1
    2015-02-15 14:41:30
    怎样跑可以减缓小腿肌肉生长?

    回应

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