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灵活玩转跑步机

《跑步机FAQ》这篇文章一般性地介绍了跑步机的一些特点。爱燃烧今天这篇文章,从几个具体问题入手,给大家介绍了几种用跑步机锻炼的实用技巧。跑友们可以借此循序渐进玩转跑步机,丰富自己在冬季、雾霾天气的室内训练方式,真正成为全天候跑者。


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跑步机上的感觉怎么找

开始要慢,用最轻松的速度,或走或跑均可。热身5分钟之后,缓慢增速,每次可以把时速调高 0.5-1 km/h,如果节奏跟不上也没关系,立刻把降回最开始感觉轻松的速度。如此反复慢慢让身体、腿脚适应传送带和按钮的节奏。

只有20分钟空闲怎么练

前五分钟,用自己感到轻松的速度热身。然后加速到比赛配速,或是自己觉得刚好有点挑战感的速度,跑10分钟。最后再降回轻松的速度慢跑5分钟让收尾。

怕无聊怎么办

看电视。这也是跑步机和路跑相比的小福利之一,无论是在家里还是健身房都可以实现??唇谀康氖焙?,用轻松的配速跑,遇到中间插播广告,可以加速冲刺几十秒,等广告结束再恢复到轻松配速。特别要注意心思不要100%都放到电视节目上的,务必注意脚下安全。

跑步新手怎么练

最基本的方法是跑走结合。在跑步机上交替变换速度,2分钟慢跑,2分钟步行,每次按这个节奏练习半小时左右。如果自我感觉症状有所好转,可以慢慢再接下来的训练中增加跑步在训练中所占的比例。比如在同样是2分钟步行的情况下,把跑步的时间逐步增加到3分钟、4分钟……当然,也可以缩短中间步行所占的时间。这种方法同样适合伤病恢复期使用。

速度怎么练

在跑步机上练速度很像在操场上刷圈。热身之后,把接下来的速度分成几组,每组都包含2分钟较高强度的速度部分、2分钟较低强度的恢复部分。按照自己的目标和当前身体情况,可以灵活调整速度和恢复的时长。这种感觉和在操场练tempo准备5k,10k比赛很像。

怎么练跑坡

先热身,然后调出自己适合的坡度,用自己跑马拉松的配速跑上20-30分钟。然后放松跑至训练结束。通过这个练习,足不出户也能在一定程度上模拟耐力、越野跑的感觉。

如何用跑步机备战比赛

和路跑类似,先用比马拉松配速慢半分钟的速度跑5公里,然后稍微提速,第二个5公里的配速比比赛配速慢15秒,然后再提速,第三个五公里用比赛目标配速完成。跑步机有一点好处,就是速度可以精确掌控。不过,这种后程加速的跑法最好需要跑者有一定的经验才能保证安全、有效。

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