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从0到5公里,程序猿变身极客跑者指南【8】跑步姿势

普通程序猿会想“我跑步的姿势会不会导致受伤?” ,文艺程序猿会想“我在失重状态下能保证这种跑步姿势么?” , 213程序猿会想“我跑步的姿势帅么?”。程序猿们?不要沉迷于星际迷航或生活大爆炸了,研究一下跑步的姿势,出去开始跑吧。

geek8

跑步时是否该注意姿势?

跑步时的姿势与效率密切相关,不过对于初跑者来说正确的姿势更有利于避免伤病,防止“跑步膝”等问题。在这里推荐《跑步,该怎么跑》这本书,介绍了一种姿势跑法,这种跑法其实是根据人体的受力结构总结出的最适合的跑步模式。虽然短距离不一定速度最快,但是长距离更有利于身体?;?。

此书的2篇读后感:

《跑步,该怎么跑?》读后感

跑步,该怎么跑(姿势跑法)

学习这么多跑步的技术动作需要很长的时间,对于刚开始跑步的程序猿们需要关注以下几个原则

1. 膝盖和脚踝的位置

落地时要保证自己的膝盖要在脚踝的正上方或略微偏前一点。如果不是的话就把步伐变小一点,大腿提的略高一点。因为落地时除了重力外还有向后的阻力。(高智商的程序猿可以自己画个受力分析图,或者做个跑步动态受力分析的软件验证一下)如果脚踝靠前,意味着从髋骨到脚踝没有任何缓冲来承受向后的阻力。而如果膝盖在脚踝的正上方或偏前一点,则能够在膝盖和髋部自然形成2个折角,通过肌肉进行缓冲。

这样一种姿势看似是减小了步伐,减慢了速度。但是提供了缓冲(就像是数据提供了冗余量一样)。整个系统运行的更为流畅和可靠。这也是建议初跑者放慢速度的原因,可以更关注自己的动作和身体的感受。而不是一味的盯着速度,距离和时间。

2. 上身稳定,双臂自然摆动,不要左右晃动,头部稳定向前。

跑步主要是向前的运动,左右晃动耗费了能量还不产生向前的动力。同理耸肩,伸脖子,低头这些动作都不能跑得更快?;够嵋蛭∪夤粼斐尚餍怨?。尽可能在跑动过程中保持身体稳定,同时放松胸以上的肌肉和关节。

3.脚的落地点放在大脚趾与二脚趾之间的前脚掌位置。

足部有26块骨头,是人体骨骼关节最复杂的区域。而且承受了整个落地的重量。因此控制落地点,充分发挥足部的缓冲作用。减少脚步的过度内翻或外翻,也能减少膝盖和髋部的不正常旋转。在跑的过程中专注于落地点的位置,让身体熟悉,记忆这个位置??梢约跎偕瞬》⑸目赡?。

PS:跑步的题外话。很多程序猿的脊椎,颈椎都不太好,而且有“键盘肩”,“鼠标手”。造成这类问题的主要原因在于长期受力方式不对。脊椎受力不均,局部关节压长期被迫造成损伤。而久坐,尤其是姿势不对的久坐会让某一点颈椎或腰椎长期受力。要摆脱类似的困扰,除了在工作间隙要保持适度的活动和放松外,就是多参加体育锻炼,锻炼肌肉,让压力关节位置得到舒展,比如跑步。当核心或是头颈肩稳定性好,力量充沛时。肌肉能够一直保持身体在受力中立位,减少类似的损伤发生。

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  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 20:13:58
    这么好的文章,大家读了为什么不点赞呢?我先来

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