跑步是世界上最受欢迎的运动和休闲活动之一。无论您是喜欢在跑步机上慢跑还是在户外训练即将举行的马拉松比赛，总是有一种可以适合您的跑步风格，也可以做到这一点。加强和延长跑步过程中使用的关键肌肉将使您保持表格并避免跑步受伤。因此，随着培训的进行，您将能够更快，更长的时间。以下是四个练习，可以集成到您的热身中，以提高臀部和脚踝的移动性并保持直立的姿势。
轻微的前进是最基本的跑步姿势。为了实现这一目标，您应该从脚踝向前倾斜，同时保持坚固，中性的核心。提高脚踝的柔韧性将使您能够以直立的姿势奔跑，保护膝盖并下背部免受伤害。
脚踝伸展
- 站立面对墙壁，一只脚的脚趾直接靠在墙壁或门框上。
- Place your hands on the wall for support, and shift your body weight onto your front heel.
- 通过弯曲前膝盖，让身体向前滑动，直到您感觉到脚踝后部有伸展，然后轻轻脉动进出该位置。
提示：如果您的前膝弯曲时可以轻松触摸墙壁，请以少量增量向后滑动，直到前膝盖在弯曲时无法再碰到墙壁。
看看瑜伽和健身专业人士的脚踝伸展@sarechaederra。
While running, hold your head upright and maintain a forward gaze. Looking down at the ground in front of you will cause your head and shoulders to fall forward, which ruins your running posture and zaps your energy. Strengthening the deep cervical flexors that support your head and neck will help you avoid this common mistake.
下巴
- 平躺或与你不站直了ck in neutral alignment to your spine.
- 通过用头部塞住下巴来激活颈部屈肌。
- 抬高头稍高，并保持此位置以进行2秒钟的计数，然后放松脖子并降低头部。
- Repeat this motion 6 to 8 times while maintaining the natural curve in your neck.
查看物理治疗师的下巴塞的扎实演示@DavidReavy。
Proper flexibility in your hips will enable you to utilize your glutes and quads to move your legs while maintaining a strong core and neutral spine. Improving hip mobility is essential for proper running technique and keeping an upright posture and stable pelvic position.
高膝盖走路
Performing high knee walks will improve flexibility in your hips to allow you to raise your knee in a forward motion while using the opposite leg for stabilization.
- 站起来，准备向前迈出一步。
- 弯曲臀部，将右膝盖放在胸前，抓住胫骨以将膝盖拉近胸部。
- Hold this position and focus on keeping your chest up and back flat.
- 放松并释放您的腿，在向前迈出一步时，在相反的腿上重复运动。
对于更具挑战性的版本，请尝试使用PowerBand，如健身团队所证明的那样@activeaid。
Supine bridge
- 躺在背上，膝盖舒适地弯曲，脚平放在地板上。
- 接合腹部以支撑脊椎，并挤压臀部以将骨盆从地面上脱下。
- Raise your pelvis only as high as your glutes will allow, never arching your back to compensate.
- Lower your hips in a controlled motion and repeat the movement, concentrating on using your glutes to raise your hips rather than your hamstrings and lower back.
Let health and fitness coach@nsenese22向您展示如何完成。
热身对于提高臀部和脚踝的移动性和保持直立的姿势至关重要。当肌肉和肌腱没有变暖时，它们也不太好。这可能会增加您获得压力或部分撕裂的机会。如果您认为自己的肌肉受伤严重，请去看医生。但是，作为一般规则，如果您的疼痛是可以忍受的，请记住大米：休息，冰，压缩和抬高。您还应该避免跑步，直到疼痛消失为止。
Sarah Dalton is the founder of Able Mind Able Body, a Las Vegas-based company offering motivational lifestyle coaching and personal training services. She takes a holistic approach to healthy living, and educates others on the benefits of nutrition, exercise, and emotional health.
