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普拉提与跑步【七】 对呼吸的控制

普拉提运动中强调拉伸,对肌肉有控制的放松。这点对跑者尤其重要。因为很多跑者由于长期进行长距离和速度训练肌肉都非常紧,关节活动幅度小。这些都会带来各种伤病。

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普拉提的拉伸并非单纯的拉韧带,更多的需要控制和更好的延展。每个人的柔韧性受天赋和后天经历影响极大。很难练到人人都能“劈叉”的程度。但是都可以在现有柔韧性基础上,确保关节骨骼正确的排列上进行延展。充分延展肌肉以及关节的活动范围。通过对呼吸的控制,逐渐加大各个关节的活动范围。

普拉提非常重视对呼吸的控制,因为正确的呼吸既能节省能量,也能帮助获得更多的氧气。经过训练后,即使在激烈的跑动中也不会再将呼吸交给本能了,而是有意识的控制呼吸量和节奏。

普拉提对拉伸和呼吸的训练都使其成为跑步最好的交叉训练,能够让你有时间和精力专注于被日常训练忽略的内容。

后记:跑步到了第四个年头开始普拉提的训练,至今也不过练了半年。以上的这篇东西肯定有不少错误的地方,但是它记录了一个跑者眼中的普拉提运动和对他最直接的帮助。这种帮助可以说是非常全面的。既有建立了运动的意识感,也有对身体正确姿态的调整。这些仿佛是为自己的跑步运动重新铸造了一次基础?;褂泄赜谘诱剐?,核心和呼吸的训练。这些都是日常的间歇跑,节奏跑或长距离训练无法提供的。

普拉提运动现在被大量用于手术后的病人运动机能的恢复,但是其理念对机体正常人的运动能力改善也是非常明显的。并且其提倡对动作的过程和结果同样重视,渐进式的完成动作等理念都有助于运动爱好者从根本上解决运动技术和能力问题。

普拉提运动在国内有一定误解和扭曲,以至于很多人都觉得应该是瑜伽的一种或是和瑜伽差不多。造成这类误解的原因是大部分健身房的普拉提课程只有垫上部分。而没有任何设备。在没有充分的培养出机体感觉,对肌肉的控制前,普通人很难在垫子上完成那些动作。而错误的肌肉记忆会长期跟随的。同时健身房的普拉提课程是由很多人一起上的,教练很难有时间对会员动作进行调教。这些都造成了对普拉提这项运动的误解。

真正的普拉提课程需要2个重要因素:1能够根据每个人身体情况提出相应指导的教练,引导帮助训练者完成正确动作。2.有专业的设备和器材,在训练者能力不足以完成动作时,通过设备上不同的引力帮助训练者完成动作,逐渐过渡。

普拉提对于其他运动的帮助已经在实践中得到证实,很多国外顶级运动员都将其做为主项目的辅助训练,从而大幅提高运动成绩。因此既可以将普拉提做为专项进行训练,也可以做为其他运动的补充训练。比如普拉提就是长跑很好的交叉训练形式。

普拉提与跑步系列共连载了7篇,如对相关话题感兴趣可以和我们联系。希望各位能够更愉快的跑步,有机会尝试一下普拉提训练。

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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