【健身常识】冬季怎样进行跑前热身？

大成殿

<p class="ql-block">热身是在运动前，拉伸是在运动后。热身是润滑身体关节，提高肌肉温度。拉‍伸是放松肌肉缓解肌肉紧张。静态拉伸主要用于跑后肌肉放松，跑前做静态拉伸有可能导致肌肉变松弛，影响接下来的运动表现。所以，跑前严重不建议做静态拉伸。动态伸展能更好的增加肌肉温度与关节活动范围，并且减少伤害的发生。</p> <p class="ql-block">正确的跑前热身方式怎么做？一套有效的热身方式应该包括原地模拟跑、肌肉动态牵拉外加肌肉激活。</p> <p class="ql-block">1、原地跑：每个动作30秒左右，各完成1组。</p><p class="ql-block">①原地热身跑之前后垫步。</p> <p class="ql-block">②原地热身跑之垫步高抬腿。</p> <p class="ql-block">2、肌肉动态牵拉：每个动作完成12次，1组</p><p class="ql-block">①大腿前侧动态牵拉</p> <p class="ql-block">②大腿后侧动态牵拉</p> <p class="ql-block">③臀肌动态牵拉</p> <p class="ql-block">④大腿内侧动态牵拉</p> <p class="ql-block">3、肌肉激活：每个动作完成12次，1组</p><p class="ql-block">①踢臀跑</p> <p class="ql-block">②前踢腿</p> <p class="ql-block">③弓箭步</p> <p class="ql-block">④弓步接高抬腿</p> <p class="ql-block">经过上述动作，跑前可以花8-10分钟将身体关节和肌肉继续进行充分打开，同时也一定程度刺激心肺，提高体温和心率。</p><p class="ql-block">在专项热身阶段，可以加以弹跳训练，让身体进入跑步训练时的轻柔、充满弹性的身体感觉。</p> <p class="ql-block"><a href="https://mp.weixin.qq.com/s/nuL67c6KTii_6OMMQ9UUKg" target="_blank">https://mp.weixin.qq.com/s/nuL67c6KTii_6OMMQ9UUKg</a>适合跑步时听的古典音乐</p><p class="ql-block">0:00:00 莫扎特 - Requiem, K. 626: III. Dies Irae (安魂曲,作品626 - 震怒之日)</p><p class="ql-block">0:01:37 维瓦尔第 - Violin Concerto in E Major, RV 269 "Spring": I. Allegro</p><p class="ql-block">0:04:57 维瓦尔第 - Violin Concerto in G Minor, RV 315 "Summer": III. Presto</p><p class="ql-block">0:07:26 贝多芬 - Symphony No. 6 in F Major, Op. 68 "Pastoral": III. Allegro</p><p class="ql-block">0:12:20 贝多芬 - Symphony No. 2 in D Major, Op. 36: III. Scherzo. Allegro</p><p class="ql-block">0:15:57 维瓦尔第 - Violin Concerto in F Major, RV 293 "Autumn": I. Allegro 'La caccia'</p><p class="ql-block">0:19:03 维瓦尔第 - Violin Concerto in F Minor, RV 297 "Winter": I. Allegro non molto </p><p class="ql-block">0:22:53 维瓦尔第 - Chamber Concerto, RV 87 in C Major: III. Allegro assai</p><p class="ql-block">0:25:21 肖邦 - Etudes Op. 10: No. 12, Allegro con fuoco in C Minor "Revolutionary"</p><p class="ql-block">0:27:50 帕格尼尼 - 24 Caprices for Solo Violin: No. 24</p><p class="ql-block">0:32:36 肖邦 - Preludes Op. 28: No. 3 in G Major, Vivace</p><p class="ql-block">0:33:37 肖邦 - Preludes Op. 28: No. 8 in F-Sharp Minor, Molto agitato</p><p class="ql-block">0:35:49 贝多芬 - Piano Concerto No. 2 in B-Flat Major, Op. 19: III. Rondo. Allegro molto</p><p class="ql-block">0:41:57 穆索尔斯基 - Pictures at an Exhibition: No. 5 Ballet of the Unhatched Chicks《未出壳的小鸡的芭蕾舞》</p><p class="ql-block">0:42:26 穆索尔斯基 - Pictures at an Exhibition: No. 7, Limoges. Le Marchè</p><p class="ql-block">0:45:04 维瓦尔第 - Flute Concerto in G Major, RV 436: I. Allegro</p><p class="ql-block">0:48:01 维瓦尔第 - Flute Concerto in G Major, RV 436: III. Allegro</p><p class="ql-block">0:50:44 贝多芬 - Piano Concerto No. 1 in C Major, Op. 15: III. Rondo. Allegro scherzando</p><p class="ql-block">0:59:34 巴赫 - The Well-Tempered Clavier, Prelude and Fugue No. 6: I. Prelude</p><p class="ql-block">1:01:15 肖邦 - Etudes Op. 25: No. 3 in F Major, Allegro</p><p class="ql-block">1:02:56 巴赫 - Partita No. 1 in B-Flat Major, BWV 825: VI. Gigue</p><p class="ql-block">1:05:28 巴赫 - Oboe Sonata in G Minor, BWV 1030b: IV. Allegro</p><p class="ql-block">1:09:00 贝多芬 - Symphony No. 3 in E Flat Major, Op. 55 "Heroic": III. Scherzo. Allegro vivace</p><p class="ql-block">1:14:36 维瓦尔第 - Chamber Concerto in F Major, RV 98 "Tempesta di mare": I. Allegro</p><p class="ql-block">1:16:46 维瓦尔第 - Chamber Concerto in F Major, RV 98 "Tempesta di mare": III. Presto</p><p class="ql-block">1:18:48 舒伯特 - Elkönig D.328（魔王）</p><p class="ql-block">1:23:17 肖邦 - Etudes Op. 25: No. 9 in G-Flat Major, Assai allegro</p><p class="ql-block">1:24:17 肖邦 - Etudes Op. 25: No 11 in A Minor, Lento più allegro con brio</p><p class="ql-block">1:27:38 贝多芬 - Violin Sonata Op.30 No. 3: I. Allegro assai</p><p class="ql-block">1:33:34 斯卡拉蒂 - Sonata in G Major, K 146</p><p class="ql-block">1:36:01 帕格尼尼 - 24 Caprices for Solo Violon: No. 1 "L'arpeggio</p><p class="ql-block">1:37:51 柴可夫斯基 - Violin Concerto in D Major, Op. 35: III. Finale: Allegro vivacissimo（D大调小提琴协奏曲,作品35 - 第三乐章 终曲 - 极其活泼的快板）</p><p class="ql-block">1:47:03 肖邦 - Preludes Op. 28: No. 16 in B-Flat Minor. Presto con fuoco</p><p class="ql-block">1:48:08 肖邦 - Preludes Op. 28: No. 22 in G Minor. Molto agitato</p><p class="ql-block">1:48:58 维瓦尔第 - Concerto in G Major, RV 443: I. Allegro</p><p class="ql-block">1:52:25 肖邦 - Etudes Op. 25: No 12 in C Minor, Molto allegro con fuoco</p><p class="ql-block">1:55:09 贝多芬 - Piano Concerto No. 5 in E-Flat Major, Op. 73 "Emperor": III. Rondo. Allegro ma non troppo</p>