田徑跑步技巧方法大全

      時間:2019-04-24 14:59:46本文內容及圖片來源于讀者投稿,如有侵權請聯系xuexila888@qq.com 楊杰 我要投稿

        你可能會疑惑:跑步還要學?在田徑教練看來,其間學問大了。作為普通人,怎么跑才更省力、更健康,也大有講究。下面是學習啦小編為大家收集關于田徑跑步技巧方法大全,歡迎借鑒參考。

      田徑跑步技巧方法大全

        跑不動?先練走

        常有初跑者問:“我連800米都跑不完,能練長跑嗎?”

        “剛開始跑步,心態很重要。”經常寬慰初跑者,不用著急,不必恐懼,即便是馬拉松其實也很簡單,大不了跑跑走走,誰都可以完成的。

        訓練方案是:先練走,再練跑。

        比如第一天跑步,先快步走100米,再慢跑 200 米。慢跑,慢到什么程度?就像打太極一樣,很柔和地去跑。如此反復做十幾組練習后,就相當于完成好幾公里了。

        跑完后,如果感覺還比較輕松,以后訓練量可以慢慢地往上漲,像快走100 米、再慢跑400米,循環做10 組,再加到快走 400 米,慢跑 1000 米。跑多了,力量強了,跑的速度自然會加快。

        在她的訓練營里,不少人練習 5 周后,都能連續慢跑10公里。

        學會觀察身體

        跑步的過程中,身體可能遭遇“極點”,即感到疲勞、呼吸急促、肌肉酸痛。隨著跑步能力的提高,極點的出現會推遲,甚至不會出現。跑后做拉伸、溫水沐浴,可以減輕肌肉酸痛。

        但如果跑到呼吸困難、頭昏眼花,反映身體機能不好,可能提示低糖、缺水、中暑等狀況,應該把速度慢下來,及時補充養分,注意訓練量循序漸進。

        和快速短跑相比,長距離慢跑的健身效果更好。長跑是一項有氧運動,只要速度慢下來就不會感到過分疲勞,而且有助于促進血液循環,提高心肺功能,還能減肥、改善睡眠等。

        不能說跑就跑,說停就停

        驟然起跑,肌肉、關節等無法迅速進入運動狀態,常引起疼痛。鄭輝建議,跑步前,應先做5~10分鐘準備活動,包括轉動腕關節、肩關節、頸部關節等,以及拉伸動作。

        跑步后,也別驟然停下腳步。這時肌肉還是緊繃的,整理活動能放松肌肉,促使乳酸排出,減輕肌肉酸痛。跑者應放慢跑速,逐漸從慢跑過渡到慢走,然后做拉伸動作,大概總共5~10分鐘。

        減肥怎么跑

        跑步后,運動量大了,體重肯定會減輕?不一定。

        開始跑步后,通常會食欲大增,有時吃下去的卡路里比跑步消耗的還要多,反而會增重。所以,跑者也要清淡飲食,每頓吃到七分飽。

        要減肥,不需要跑得特別快,但一定要保證時間長,至少要跑30分鐘以上。因為慢跑達到30分鐘以上,人體才開始燃燒脂肪來供能。最好能持續跑1小時,每周跑三四次,減肥效果比較好。

        如果想通過慢跑提高心肺功能,則需一次連續慢跑20~30分鐘,大約跑四五公里,一周跑3~5次。

        你的跑步姿勢正確嗎?

        正確的跑步姿勢,可以避免運動損傷,節約你的體能,讓你跑得更久更長。對照下列正確法則,從上到下檢視一番自己跑步的身姿吧。

        呼吸:三步一呼一吸

        呼吸節奏,應與跑步節奏相協調。建議初跑者保持“三步一呼一吸”的節律。用口鼻共同呼吸,深深吸一口氣,讓氧氣充分進入身體,然后緩慢地往外呼氣,一呼一吸要緩和。

        肩膀:自然放松

        雙肩自然下垂,避免聳肩,以致肩部肌肉疲勞。

        手臂:前后擺臂

        前擺時,手臂稍往內偏,后擺時,手臂在腰兩側平行后擺;切忌左右擺臂,前擺時,手不要過身體正面的中軸線;肘關節約呈直角;手臂應保持在體側,若手臂距離身體太遠,身體容易搖晃,導致腰肌勞損。

        雙手:半握拳或張開手掌

        避免緊握拳頭,以免前臂筋肉緊繃。

        身體:整體略前傾

        跑步時,應目視正前方,身體整體微微前傾。不要含胸弓背,也不要身體過度前傾、后仰,會導致胸腹部或腰背部過度緊張。

        步伐:小步跑

        步伐太大,需要大腿的股四頭肌提供更大的力量支持。這會使初跑者堅持不了很長的距離,呼吸也跟不上。

        膝蓋:著地時彎曲后蹬直

        腳落地的那一瞬間,地面的反彈力量會作用到膝蓋。如果始終屈膝跑,地面的反彈力會直接擊中膝關節。如果彎曲緩沖后,膝蓋有個稍微蹬直的過程,那么力量傳導上來后,就會逐漸向上延伸、變小,這樣對膝關節的損傷會大大減少。

        雙腳:前腳掌先著地

        長跑時,有兩種比較科學的落地方法,一是全腳掌落地,二是先用前腳掌著地,然后迅速過渡到后腳掌著地。這兩種方法,都能很好地起到減震作用。因為正常人的前腳掌由腳趾和指根處的小肉墊組成,有一定的彈性和減震功能。長期用腳后跟先著地,會造成跟腱、膝關節、腰肌損傷。

        常見糾結之答疑

        •跑步會使腿部變粗嗎?

        不會。跑步反而會使你腿部脂肪減少,肌纖維彈性增加。

        •晨跑好,還是夜跑好?

        無論晨跑還是夜跑,對身體都有益處。

        “晨跑族”要注意,空腹跑可能導致低血糖,跑前可適當喝點糖水,吃點餅干。

        “夜跑族”則應留心,等飯后 1 個小時左右再跑,否則容易影響消化,引致腸胃疾病。避免睡前跑,跑后過兩小時左右再入睡為宜。

        另外,“夜跑族”要注意安全。穿顏色鮮亮的衣服,切記別戴著耳機夜跑,以提高警惕性。

        •在跑步機上跑,還是在戶外跑?

        如果想提高跑步水平,最好在戶外跑。在戶外跑的運動強度,遠遠超過在跑步機上的強度。


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