智跑世界
发表于 2018-4-27 11:10:00
<div style=""><span style="font-family: Verdana;">推荐 | 四项力量训练，可以提高跑友运动能力</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">智跑世界</span></div><div style=""><span style="font-family: Verdana;">只为爱跑步的你</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">艰苦的马拉松比赛，如果跑友没有足够的力量和耐久性，不仅很难坚持下来，也更别指望跑出好成绩。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">下面介绍的4项力量训练就是专门提升髋部屈肌、臀大肌、核心等关键部位力量和耐力的，值得马拉松跑者尝试。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">弹力带髋关节前驱</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">锻炼部位：髋部屈肌。</span></div><div style=""><span style="font-family: Verdana;">益处：加强髋部屈肌从而提升跑步速度和斜坡跑能力。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">做法：</span></div><div style=""><span style="font-family: Verdana;">1、弹力带的一端固定在一个物体上，另一端套在左脚脚踝。</span></div><div style=""><span style="font-family: Verdana;">2、右脚向前迈一步。</span></div><div style=""><span style="font-family: Verdana;">3、用双手掌心抵住一堵墙，身体略微前倾。</span></div><div style=""><span style="font-family: Verdana;">4、向上抬起左腿膝盖，直至大腿与地面处在一个水平面内。</span></div><div style=""><span style="font-family: Verdana;">5、恢复左腿姿势，直到与身体成为一条直线。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">注意事项：上身要保持直立，髋部不要弯曲。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">负重侧弓步</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">锻炼部位：加强大腿内侧和核心肌肉。</span></div><div style=""><span style="font-family: Verdana;">益处：有助于跑步时保持平衡，并加强骨盆的稳定以支撑后背。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">做法：</span></div><div style=""><span style="font-family: Verdana;">1、左腿作为支撑腿站立，左手拿一个重物，比如壶铃等。</span></div><div style=""><span style="font-family: Verdana;">2、右腿向侧方迈出一步。</span></div><div style=""><span style="font-family: Verdana;">3、弯曲右膝，保持左腿笔直。</span></div><div style=""><span style="font-family: Verdana;">4、将手中的重物降至地面，放在右脚前方。</span></div><div style=""><span style="font-family: Verdana;">5、后退至单腿站立的姿势。</span></div><div style=""><span style="font-family: Verdana;">6、然后再交换右腿做同样的动作。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">注意事项：腹部肌肉要发力，站立姿势时保持平衡。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">膝盖顶墙</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">锻炼部位：臀部肌肉。</span></div><div style=""><span style="font-family: Verdana;">益处：顶墙的时候没有关节在移动，肌肉长度都是一样的，能够很好的锻炼臀部肌肉。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">做法：</span></div><div style=""><span style="font-family: Verdana;">1、靠近一面墙，左腿站立。</span></div><div style=""><span style="font-family: Verdana;">2、保持身体直立。</span></div><div style=""><span style="font-family: Verdana;">3、弯曲右膝。</span></div><div style=""><span style="font-family: Verdana;">4、在不移动上身的情况下，用膝盖顶住墙体。</span></div><div style=""><span style="font-family: Verdana;">5、保持这个姿势20秒钟，然后再换另一侧做同样的动作。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">注意事项：血压高时不要做这项训练。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">臀桥</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">锻炼部位：臀大肌和股后肌群。</span></div><div style=""><span style="font-family: Verdana;">益处：防止臀部过度旋转，减轻背部、臀部和膝盖的疼痛。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">做法：</span></div><div style=""><span style="font-family: Verdana;">1、平躺在地面上，双腿分开与臀部同宽。</span></div><div style=""><span style="font-family: Verdana;">2、抬升臀部离开地面，直至膝盖、臀部和肩膀处在一条直线上。</span></div><div style=""><span style="font-family: Verdana;">3、抬升右腿离开地面。</span></div><div style=""><span style="font-family: Verdana;">4、确保臀部不会下沉。</span></div><div style=""><span style="font-family: Verdana;">5、交换左腿做同样的动作。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">智跑世界是一个结合网站与手机APP的马拉松数据、资讯、训练、社交的综合服务平台。</span></div><div style=""><span style="font-family: Verdana;"><br/></span></div><div style=""><span style="font-family: Verdana;">我们的目标是为马拉松专业运动员与爱好者，打造免费、专业的马拉松数据资讯服务；为赛事主办城市，打造丰富、有趣的健康的国际城市形象宣传主页;为马拉松社区，打造一个全面、科学、国际化的马拉松资讯平台。智跑世界作为一个掌握国际、中国上千场赛事、数百万马拉松数据的大数据平台，为赛事运营商，免费提供多功能的赛事推广主页。</span></div>
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