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普拉提与跑步【四】动作的意识感与腿部排列

通过普拉提训练可以提高跑步的效率,而这效率的提高来自于对跑步姿势的调整。意识感,髋部的的训练及落地点的控制是普拉提训练所能够提供的独特部分,这些究竟是怎样实现的呢?

reformer

普拉提对下肢训练主要集中在意识感和腿部的排列问题。

意识感,意识与身体的连接。想法对动作,姿态的控制。说的通俗点就是想让哪里动就让哪里动,想怎么动就怎么动。具体到跑步来说,你能控制步幅,节奏和落地点。这一切看似简单,但实现起来并不容易。因此下意识会使用最习惯,最灵活和最强壮的肌肉,但是使用那些肌肉往往并不是最有效率的做法。

比如,在日常的跑动过程中会把注意力集中在腿部,而忽视髋部。而这种跑法往往既没有效率并让腿部的肌肉承受更大的冲击力。NHK拍摄的纪录片《马拉松最强军团》中进行了测试,屈髋带动大腿的跑法,落地冲击力比迈步的跑法减少20%以上。

为了髋部和腿部的训练,一般会先在普拉提训练床(reformer)上做各种腿部动作,而这些动作都要求髋部的控制。先是将脚踩在把杆上,通过施加的部分重量让腿部有一定的着力感。当这些动作基本合格后,在将脚套在绳带上,在空间中完成各种腿部动作。跑步的难度恰恰处于这两个不同级别的训练难度的中间。双脚在把杆上的动作的稳定感略高于跑步,而在空间中套着绳索进行的腿部训练会比跑步略难。毕竟跑步有单脚短暂触地,而普拉提的绳索训练除了弹簧施加的少量牵引力外,几乎是在空中凭空实施的。

另外一个对腿部意识感非常强的训练就是关于落地点的训练。每次普拉提腿部训练都会强调脚掌的触地位置,重心落于大脚趾与二脚趾后部的脚前掌上。这个位置也恰恰是跑步每次落地的合理位置。训练中一次次的伸腿,提锺,分腿,抬腿后最终的触地点都会被要求落在这个区域。肌肉反复强化形成记忆,而在形成记忆的过程中。如果小腿后侧以及脚踝附近会有很强的酸痛,疲倦感,说明这些肌肉比较弱,原本的跑动姿势并不十分合理。经过足够的训练,当脚踝和小腿肌肉足够强大时,也就能支持前掌或是全掌的跑步姿势了。

在跑步训练过程中也应该有意识控制自己的落地点,因为这样能够保证腿部的正确排列。就是腿部承受冲击力最合理的姿势和位置。腿部的排列的不合理有些是天生的,比如骨骼,关节的生长问题,而有些是由于后天习惯,用力方式不对造成的。普拉提的腿部训练尽可能改善腿部的排列,让跑步时的冲击力可以合理分布,减少伤病的可能。

具体来说是髋部向下到膝盖成一条直线,而膝盖又指向脚掌的二拇指,而二拇指后边有恰恰是跑步的着力点。这样的排列不会对骨骼,膝盖造成大量的侧面分力,同时一旦跑动起来,力量也更多向前,没有向侧面的分力。充分的?;ち讼ジ怯虢捧?。

在普拉提训练过程中,并不要求训练量。每个动作在保持正确的姿态和排列的情况下做5-15个。而这个过程主要是建立意识感和强化正确排列的肌肉记忆。这样的肌肉记忆能够让跑步训练在正确的姿势的基础上进行,逐渐将肌肉锻炼加强并适应跑步的模式。

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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