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长跑有什么要注意的 - What should we pay attention to in long distance running

文章目录

一、长跑有什么要注意的
二、长跑的好处
三、长跑的技巧有哪些

长跑有什么要注意的

1、长跑有什么要注意的之做好热身

进行长跑前,应做好热身准备,可以采用小步慢跑、压腿、活动身体的各个关节,当感到身上有些出汗时,应该说热身充分了。

2、长跑有什么要注意的之注意呼吸

跑步过程中,一定要深呼吸,且呼吸要有节奏。三步一吸五步一呼,特别是在冬季,由于冬季寒冷,跑步时不要张大嘴呼吸,冷空气进入气管,会对身体造成伤害。应半张嘴,并用舌头顶住上牙堂,口鼻共同呼吸。跑步过程中,如感到不适,腿发沉、胸发闷,当不想继续跑下去时,就要适当降低跑速,调节好呼吸。长跑有什么要注意的 - What should we pay attention to in long distance running

3、长跑有什么要注意的之注意力集中

跑步时注意力要集中。不要与朋友边跑边聊天,应仔细观察地面和周围环境,避免发生意外。

4、长跑有什么要注意的之不要穿太厚

不宜在长跑过程中穿得太厚、太臃肿、妨碍身体的运动,加重身体的负担,以至出汗太多,宜穿比较宽松吸汗,适合运动的棉质服装,运动完后要及时加衣服或更换干爽衣服,以免风寒趁浑身毛孔大张之时,侵入身体内招致感冒等疾病。

5、长跑有什么要注意的之注意长跑的场所

不宜在烟雾多空气质量不好的场所长跑,以免直接吸入灰尘和废气,引发急性支气管炎、肺炎、哮喘等呼吸系统疾病。

6、长跑有什么要注意的之注意长跑天气

不宜在大风、大寒、大雪、大雾中锻炼,以免发生危险,这一点对于体质较弱的人尤其重要。

长跑的好处

1、健身长跑可提高呼吸系统和心血管系统机能:科学实践证实,较长时间有节奏的深长呼吸,能使人体呼吸大量的氧气,吸收氧气量若超过平时的7-8倍,就可以抑制人体癌细胞的生长和繁殖。其次长跑锻炼还改善了心肌供氧状态,加快了心肌代谢,同时还使心肌肌纤维变粗,心收缩力增强,从而提高了心脏工作能力。长跑有什么要注意的 - What should we pay attention to in long distance running

2、健身长跑有利于防病治病:健身长跑使血液循环加快,对排泄系统有害物质起到清洗作用,从而使有害物质难以在体内停留和扩散。据测定得知,16分钟跑3000米或25分钟跑5000米,可降低血液中胆固醇。这对老年人易患不同程度的高血脂症,继而引起血管硬化、冠心病、脑血管病等有着良好的预防作用。

3、健身长跑有利于心情舒畅、精神愉快:这种长跑因其不重视比赛胜负,只求在轻松愉快中健身,因此对缓解现代社会高节奏和激烈运动带来的精神心理紧张十分有益。据医学专家介绍,这种轻松愉快的运动最能使人产生一种持续的欣快感和镇静作用。

长跑的技巧有哪些

1、正确的跑步技术动作

正确的跑步技术动作,起跑后,两臂弯曲成90度,随着跑的节奏自然以肩关节为轴前后摆动,前后摆动幅度不要太大,跑步中大腿后蹬要充分有力,前摆到45度左右,这样可使腹部肌肉处在紧张状态,脚尖要朝向跑进方向,落地要轻柔前伸,动作要放松。长跑有什么要注意的 - What should we pay attention to in long distance running

2、脚的着地动作

脚的着地动作,应采取全脚掌外侧落地过度到前掌蹬地的方式。这种方式,腿的后部肌肉比较放松,跑起来着力,但速度较慢,适合大多数人和初学者平时健身。

3、身体的协同动作

当我们开始慢跑时,你必须确认所有的动作都是朝前的,你不能让你的手臂在整个身体范围摆动,这会浪费我们的能量,你必须保证手臂始终向前摆动。在你慢跑的时候双臂的位置也不是很高,同时你的脚尖要自然落地,并且你要试着使每一个动作放松。此外,保持身体正直也非常重要。


Article directory

I. What should we pay attention to in long distance running?
2. Benefits of Long-distance Running
3. What are the skills of long distance running?

What should we pay attention to in long distance running

1. What should we pay attention to in long distance running?

Before long-distance running, you should be ready to warm up. You can use jogging, leg pressing and moving all the joints of your body. When you feel sweating, you should say that warm-up is enough.

2. What should we pay attention to in long distance running?

During running, you must breathe deeply and rhythmically. Take three steps, inhale five steps and exhale one breath, especially in winter, because of the cold winter, do not open your mouth when running, cold air into the trachea, will cause harm to the body. Half of the mouth should be opened, and the tongue should be held against the upper dental chamber, mouth and nose to breathe together. During running, if you feel uncomfortable, your legs are heavy and your chest is stuffy, when you don't want to continue running, you should reduce your running speed and adjust your breathing properly. 长跑有什么要注意的 - What should we pay attention to in long distance running

3. What should we pay attention to in long distance running

Focus on running. Don't run and chat with your friends, you should observe the ground and the surrounding environment carefully to avoid accidents.

4. What should we pay attention to in long distance running? Don't wear too thick clothes.

It is not appropriate to wear too thick, too bulky, hinder the body's movement, increase the body's burden, and even sweat too much, it is appropriate to wear loose sweat absorption, suitable for sports cotton clothes, after exercise, clothes or change dry clothes in time, in order to avoid wind cold when the body's pore is large, incur cold and other diseases.

5. What should we pay attention to in long distance running

It is not advisable to run long distance in smoky places with poor air quality in order to avoid directly inhaling dust and exhaust gas, causing acute bronchitis, pneumonia, asthma and other respiratory diseases.

6. What should we pay attention to in long-distance running? Pay attention to the weather in long-distance running

It is particularly important for people with weak physique that they should not exercise in strong wind, cold, snow and fog to avoid danger.

Advantages of long-distance running

1. Fitness and long-distance running can improve the function of respiratory system and cardiovascular system: Scientific practice has proved that long-term rhythmic deep breathing can make the human body breathe a lot of oxygen. If the amount of oxygen absorbed exceeds the usual 7-8 times, it can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running exercise also improves the state of myocardial oxygen supply, speeds up myocardial metabolism, and also makes the myocardial fibers coarser and the contractility of the heart increased, thus improving the working ability of the heart. 长跑有什么要注意的 - What should we pay attention to in long distance running

2. Fitness long-distance running is conducive to disease prevention and treatment: Fitness long-distance running accelerates blood circulation and cleans harmful substances in the excretory system, thus making it difficult for harmful substances to stay and spread in the body. According to the measurement, running 3000 meters in 16 minutes or 5000 meters in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to hyperlipidemia of different degrees, and then cause vascular sclerosis, coronary heart disease, cerebrovascular disease and so on.

3. Fitness long-distance running is conducive to a relaxed mood and happy spirit: this kind of long-distance running, because it does not attach importance to the victory or defeat of the competition, only seeks to keep fit in a relaxed and happy way, so it is very helpful to alleviate the mental and psychological tension brought about by high rhythm and intense sports in modern society. According to medical experts, this kind of relaxed and pleasant exercise can produce a lasting sense of euphoria and sedation.

What are the skills of long distance running?

1. Correct Running Techniques

Correct running technical movements, after starting, the arms bend into 90 degrees. With the rhythm of running, shoulder joints are naturally used as the axis to swing forward and backward. The swing range should not be too large. In running, thighs and back pedals should be strong enough and swing forward to about 45 degrees, so that abdominal muscles can be in a tense state, toes should be in the direction of running, and landing should be stretched forward gently. Relax. 长跑有什么要注意的 - What should we pay attention to in long distance running

2. The landing of feet

The landing action of the foot should adopt the way of landing from the outside of the sole of the foot to the pedal of the front sole. This way, the back muscles of the legs are relaxed, running hard, but at a slower speed, suitable for most people and beginners to exercise at ordinary times.

3. Body Synergy

When we start jogging, you have to make sure that all the movements are forward. You can't let your arms swing all over the body. It wastes our energy. You have to make sure that your arms are always swinging forward. Your arms aren't very high when you jog, and your toes should land naturally, and you should try to relax every movement. In addition, it is also very important to maintain physical integrity.

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