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普拉提与跑步【五】跑步中头颈肩姿态的改善

普拉提重视身体意识感和协调性的训练,强调整体的锻炼而非局部。很多跑者在跑动过程中都存在低头,含胸或是过分夹紧双肩。这些问题其实都能归结为头颈肩过紧导致的,如何才能解决头颈肩之间的协调性呢?让其变的灵活,让跑动变的轻松。普拉提与跑步的话题继续分享中。

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普拉提训练能够解决一个常见的跑步错误姿势:头部下垂,双肩加紧,驼背。这个姿势使重心过分向前,双肩夹紧使摆臂变的比较费力,浪费了能量。同时身体的协调性大大降低,跑步的效率也会降低。但如果不明白头颈肩做为一个整体的话,只是在跑动过程中一味的强调抬头挺胸,或是过分利用核心挺直身体。在跑了一段时间之后就会非常疲倦,无法维持姿势。

这个错误动作产生的原因在于:摆臂的时候只利用到了肩关节的牵引,而未利用到前锯?。缦?,躯干侧面的肌肉)。肩膀过分收紧,整个胳膊与躯干除了肩部没有联系,在摆臂过程中非常费力。而且收紧的肩部的斜方肌也会造成脖子和上背部肌肉僵硬,延展性不足。

普拉提训练中有些动作为解决这方面的问题。比如坐在Reformer设备上做双手摆动加转体的动作。这个动作就是在模拟跑步摆臂。主要训练了从腰椎到胸椎的旋转,做好后,在跑步时就能够使用躯干和核心的力量带动身体的自然转动?;寡盗妨饲熬饧《约绮康那R?,将原本仅靠肩部产生动力的摆动变成了由躯干产生主要动力。通过前锯肌进行传动的动作。大大减轻了肩部的压力,彻底释放了斜方肌的紧张度。这样摆臂效率提高,不会消耗更多的能量,而且利用了躯干的力量不易疲倦。背部和颈部只有在肩部放松后才能自然而不费力的直起,就不会看起来像是“端着肩膀在跑”。

这个动作在训练摆动双臂的同时时,还训练头部位置的感知。几乎所有的普拉提动作都会强调起始位置的准确性和排列,这样做是建立肌肉记忆的过程。让身体自然而然的适应头部到尾骨,尾骨到脚掌前部这样一条重力线。这条重力线,恰恰就是跑动过程中需要稳定的重力线。

头部中立位对控制跑步重心,提高跑步效率有非常重要的意义。很多跑友误会了“跑动过程中身体略微前倾”这样的技术要求,认为应该是头部或胸部向前探。其实这个略微前倾是个动态的过程,身体在前倾与中立位置之间动态变化,也就是有些书所说的“跑步就是在不断地获得和失去重心中反复?!蓖凡坑氡巢吭谂芏讨忻挥锌桃馇扒?,而是在后脚蹬地的过程中身体重心前倾,但在前脚落地的一刹那,步伐追上了重心,此时身体处于重心中立的位置。这是个略有点“奇妙”的过程。需要经过一段时间的训练,就能体会到那种跑动起来流畅的感觉,那种力量来自于核心和髋部,随着重心前移感受前进的动作。

头颈肩部的协调不仅是让跑步姿势好看,其重要目的在于放松长距离中的颈部肌肉,斜方肌和肩部肌肉。用很少的力气保持重心的稳定,多利用核心和躯干的利用,加强胸椎的转动能力。任何运动的效率都来自于减少无谓损耗,跑步也不例外。只有上身适度放松才能减少无非消耗,将使跑步的效率大大提高。

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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