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    1. 熱門:
      您現在的位置:主頁 > 美體 > 專家指導 > 再這樣跑步,你的膝蓋就廢了

      再這樣跑步,你的膝蓋就廢了

      我們都知道,跑步是很好的有氧運動,對于想減脂的小伙伴來說,每次練完器械后去跑步機上慢跑20分鐘,是件非常刷脂的事情。

      不過,總有一些逗比童鞋不按套路出牌,一邊跑步一邊進行很多騷操作,在作死的邊緣試探,比如下面這些:

      以20的速度在跑步機上狂奔

      結果....變成裸奔了....

      最近抖音上很火的撩妹方式

      妹子看了想一巴掌呼倒他

      “我讓你再騷”

      還有的穿著高跟鞋跑步

      一下子來了個人仰馬翻

      這位直接抱著瑜伽球撲上去

      只不過最后是臉先著地了

      還有的男生

      一見到健身妹子腳步就亂了

      結果....

      你們這些騷年

      跑步就好好跑

      為什么要把跑步機

      變成命案現場

      要說全民參與度最高的運動,跑步絕對是排在前三位的,但另外一個殘酷的現實卻是,有90%以上的跑步者在運動的時候,姿勢或多或少都有些不正確,這直接導致的后果就是:膝蓋受傷!

      下面我們就來盤點下,跑步時的一些錯誤操作,請大家對號入座!

      1、不熱身

      跑前熱身能防止受傷和疼痛,熱身時身體溫度升高,有助于血液流到目標肌肉群。熱身只需要幾分鐘,包括腿部肌肉的拉伸,然后在跑步機上逐漸把速度從4.5提高到5.5,然后按這個速度快走3分鐘即可。

      2、腳尖先著地

      除非像蘇炳添那樣的百米短跑運動員,穿著釘子鞋需要前腳掌著地之外,我們普通人跑步,尤其是在跑步機上跑步時,都是腳后跟先著地,然后再慢慢向前過渡到前腳掌,這樣能起到緩沖的作用,避免膝蓋瞬間受力過大。

      慢動作看一下,腳后跟先著地,然后再慢慢延伸到腳尖。

      3、邁的步伐太大

      跑步時步伐太大,很容易會造成姿勢變形,這跟跑步機的速度有關,如果太快的話,為了趕上運行速度,就必須加大步伐幅度。通常,男生的跑步速度應該維持在8左右,女生維持在7左右,也可以根據個人的情況來微調。

      4、手臂姿勢不規范

      跑步時除了腿在動,擺臂姿勢也很重要。如果把手臂在胸前擺動,不僅難看,而且會壓迫到胸腔,讓呼吸不順暢;如果太過放松,把手臂半垂到兩側,則會影響跑步節奏,動力不夠。

      正確的擺臂方式應該是,手臂呈90度彎曲,雙手半握拳,大臂帶動小臂前后擺動。

      5、弓背聳肩

      就跟練器械時要格外注意背部和肩部的姿勢一樣,跑步時也要抬頭挺胸收腹。保持上半身挺直,整體可以略微前傾,注意不要聳肩和圓肩,而且要把正確姿勢保持住,不要跑著跑著就松懈下來了。

      6、在原地跳躍而不是向前跑

      這個錯誤姿勢很多人都有,但不容易被察覺。最直觀的感覺就是,整個人在跑的時候,上下動的幅度很大,這實際上就跟原地跑沒什么兩樣,而且會對膝蓋帶來很大沖擊。大家可以稍稍把上半身前傾,跑的時候要有種往前沖的趨勢,這樣的感覺才是對的。

      正確的跑步姿勢大概是這樣

      有其他跑步注意事項的

      歡迎大家留言補充

      想在夏天瘦出好身材

      就趕緊跑起來吧

      TAG:★★★ 友情提示:點擊圖片可進入下一頁 ★★★
      收藏】【 復制給好友擴展閱讀:吃什么水果減肥最快

      TOP最熱時尚推薦

      老快三app

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