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  3. 學習啦>體育運動>運動常識>《跑步的正確姿勢有什么講究啊》正文

    跑步的正確姿勢有什么講究啊

    時間:2019-07-30 14:42:57本文內容及圖片來源于讀者投稿,如有侵權請聯系xuexila888@qq.com 小依 我要投稿

      當我們提到運動,健身,不少人會馬上聯想到跑步。我想這是因為相較其他運動,跑步算是好入門,且能看見成效。正確的姿勢讓提升你的跑步效率,同時減少受傷的風險,而錯誤的姿勢只會讓你跑的很累,時間久了還容易累計慢性運動傷害。

      一、跑步前,做好熱身運動

      跑步前記得一定要熱身。一些全身和腳部的緩和性熱身運動必不可少, 如腿部拉伸運動、揉搓膝蓋,讓關節、肌肉、韌帶等得到預熱,以免突然運動因關節僵硬而受傷。

      二、跑步時,身體各部位協調

      1.頭部

      請抬頭收下巴

      跑步時視線朝前方、往下約30度左右,或看向前方約5-10米處,保持抬頭挺胸、收下巴的姿勢,。因為抬頭直視前方時,下巴會自然抬起,呼吸反而會變得不容易,反之,視線若往下移一點,下巴自然會收起來,呼吸也會比較輕松。此外,也不要自顧自地低頭猛跑,這樣身體會向前傾、重心往前,容易造成頸部和腰部的負擔。

      2.肩部

      不要用肩膀擺動雙臂,更不要聳肩,如果肩膀很容易緊繃,可在擺動雙臂時讓手肘靠近肋骨,或隨時放下雙手,讓雙手在兩側放松懸晃幾秒。

      3.手臂

      手肘彎曲如鐘擺擺動放松肩膀,肘關節大約呈九十度角,以肩膀為軸心放松地擺動。手臂擺動的左右幅度不應過大,以手肘為出發點,將一只手臂往后擺,另一只手臂自然往前,就像鐘擺一樣。擺動的幅度以肋骨或腰際做為中心點,手指向后到肋骨為止,手肘向前也只到肋骨為止?上胂裼檬种鈸舸蚝蠓降娜,而不是出拳打前面的人。此外,手應盡量放松,自然握拳,好像手心里握著一個雞蛋,不要把它捏碎。

      4.軀干

      背拉直縮小腹挺胸、縮小腹,背部拉直,彷佛是一條拉得筆直的線,身體微微向前傾。切記不要彎腰或拱背,以免造成背部的負擔而疼痛。

      三、跑步后,做好身體調節動作

      不要馬上坐下或躺下休息,可以在溫暖的地方做些舒緩的慢走動作,如果疲累到必須躺下,就將雙腳舉高至頭部約15至30厘米的水平。

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