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普拉提与跑步【六】通过普拉提训练核心稳定

普拉提是一种很好的训练核心力量的运动。而且普拉提训练更重视深层核心肌群的锻炼,比如髂腰肌,腹内斜肌,腹外斜肌,腹横肌等平时被忽略的肌肉。这些肌肉的强壮能够增加跑步过程中身体的稳定性,这是跑步中最需要的。

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在跑步中常见的错误动作比如驼背,弯腰,或是身体随着步伐左右晃动.这些都是核心肌群较弱的表现。目前有大量的核心肌群训练的建议和视频。但是很多训练都重视有标志性的“八块腹肌”也就是腹直肌的锻炼,而忽略了负责身体稳定和提供主要力量的深层核心肌肉的锻炼。腹直肌是表层肌群,在弯曲身体,抬腿时利用较多??墒桥懿礁枰诵募∪嚎刂粕硖逦榷ú⒍粤α看脑硕?。因此除了腹直肌外对深层核心的训练更为重要。

普拉提的核心训练有其自身特点:首先关注动作的准确性而非数量。每次的核心训练有明确的训练位置,动作设计尽可能避免其他肌肉的代偿(帮忙),而且先建立肌肉意识,再进行强化。尽可能保证哪怕只完成一次动作也在正确的姿态下进行。

其次关注动作中力的分布,将受力均匀的分布在腰椎,脊椎和颈椎。不会让某点骨骼或关节过度受力,形成损伤。以动作完成的准确性进行衡量,而非动作的幅度。因此一些常见的核心动作,比如卷腹(crunch),平板撑(plank)或是桥式(Bridge),如果不注意力的分布很容易压迫颈椎或是腰椎。只有将力均匀分布,产生对脊椎充分的延展才能更好的完成动作。

还有关注动作的稳定性而非幅度。普拉提的核心训练过程中很多动作速率不高,组数也不多却觉得强度很高的原因就在于对稳定性的要求。比如通过核心控制腿部在空中完成动作都,这要求整个过程核心适度收紧。否则松弛都会导致动作变形。这种能力和意识感一旦带入跑步,整个节奏性和稳定性都会大大加强。

核心肌群在跑步中不光负责保持身体的稳定,同时通过髋部帮助大腿抬起,下背部帮助蹬地这都是很多跑步爱好者忽略的。而且还有一个重要点在于通过核心肌群实现的上下半身的连接和动作的一致性。每次上半身的摆臂,胸椎的旋转与下半身的抬腿,跨部收紧。这几个方面只有形成统一的整体行为才是最省力的跑步方式。而这点需要通过核心肌群的传动实现的,如果不能实现传动将会造成自己与自己的对抗,相当于能量做了无用功。

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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