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                负重跑步的坏处有哪些 - What are the disadvantages of weight-bearing running?

                文章目录

                一、负重跑步的坏处有哪些

                1. 负重跑步的坏处有哪些
                2. 负重跑步多少合适
                3. 负重跑步的科学训练步骤
                二、跑步如何选择跑鞋
                三、跑步时的注意事项

                负重跑步的坏处有哪些

                1、负重跑步的坏处有哪些

                负重跑步会使得人的身体消耗更多的脂肪,并且加快心跳,增加身体的耗氧量,增强肌肉力量。负重跑步可以有效地刺激人的骨骼,是骨骼得到硬力刺激,有助于钙流入,让骨骼更强健,并延缓骨钙丢失。负重跑步可以锻炼一个人的肌肉持久行、耐力、有氧能力以及爆发力,在训练的时候应该注意节奏,呼吸,根据自身情况,量力而为。

                负重跑步也有不好的影响,尤其是刚开始锻炼的人,一不注意方法,就很容易受伤,如一味地增大负重量,这样也就是的肘关节和肩膀受伤的可能性相应增加。负重跑步有人喜欢在脚上绑上沙袋,这种方法是不可取的,其会改变一个人的正常的走路或者跑步姿势,使锻炼者失去重心,从而造成伤害。

                负重跑步的坏处有哪些 - What are the disadvantages of weight-bearing running?

                2、负重跑步多少合适

                从最轻量的哑铃开始,循序渐进,逐渐增加哑铃的重量。用哑铃锻炼的时候要注意姿势正确,不要大幅度甩动哑铃。老是重复一种动作容易使手腕、肘关节、肩膀等部位受伤。锻炼时应该不断地变换姿势。手握哑铃慢跑的时候应该先从慢速开始,使身体逐渐适应附加的重量,同时还要随时注意自己的心律变化,并同没有额外负荷量时候的心律变化进行比较。

                3、负重跑步的科学训练步骤

                首先是加快脚步至感觉呼吸急促,保持这种速度走7分钟,再次加快脚步走5分钟,之后就放慢脚步,以适中的速度走5分钟,最后慢走3分钟即可结束训练,接下来第二天就按照第一次的方法,但是要训练两次;然后第三天进行30分钟的耐久性行走,整个过程保持均匀较快的速度;第四天依然要训练,把负重背心卸掉走半小时;第五天是变速走半小时,然后轻松走半小时,不需要用到负重背心;第六天就是找个有坡的地方,上坡走半小时,这时候应该穿上负重背心,行走时要保持稳定的节奏;第七天进行40分钟耐久性的走路,速度由中到适度。

                负重跑步的坏处有哪些 - What are the disadvantages of weight-bearing running?

                跑步如何选择跑鞋

                1、好的慢跑鞋应合乎轻巧、舒适、透气等特点,但具体选择时要因人而异。对此,玲玲解释说,各厂牌的专业慢跑鞋是针对不同的足内旋程度,而设计不同鞋款并加以区分的。因此,足内旋程度是选择慢跑鞋时最重要的考虑因素!不适合自己足内旋程度的鞋款将造成足部和腿部的伤害。

                2、平足弓的人,应选一双带有坚硬的后帮、支撑力较强的鞋;高足弓的人,应选择减震强、脚跟稳定性的鞋。

                3、选鞋的时间最好在下午。那时的脚已经活动了几个小时,会比早晨时大。并且选鞋时要穿着运动袜,最好先一脚穿新鞋,另一脚穿旧鞋,这样相互比较之后,才两脚都穿新鞋,最容易看出是否合脚。

                负重跑步的坏处有哪些 - What are the disadvantages of weight-bearing running?

                跑步时的注意事项

                1、切勿空腹跑步,人体经过一夜的新陈代谢很多器官都处于不利的状态。空腹晨跑会影响肠胃,对胃的伤害非常大,急需补充能量和营养物质。如果空腹晨跑,胃容易受到刺激。晨跑可以补充碳水化合物,摄入300-500卡路里的能量。

                2、跑步的时候千万不要抱着硬撑的心理,当身体出现不适的时候,其实是身体在向你抗议,这时就要停下来。跑步忽略小伤小痛会让你付出惨重的代价。

                3、很多跑者都希望能够创造个人最佳成绩(PB),然而跑步是个享受的过程,不要在乎自己的完赛时间,用最舒服的节奏跑完全程就很棒了。


                Article catalogues

                1. What are the disadvantages of running with weight?

                1. what are the disadvantages of weight-bearing running?
                2. how much is weight running?
                3. scientific training steps for weight bearing running
                Two. How to choose running shoes for running?
                Three, running matters needing attention

                What are the disadvantages of weight-bearing running?

                1. What are the disadvantages of running with weight?

                Weight-bearing running can make the body consume more fat, and speed up the heartbeat, increase the body's oxygen consumption, and enhance muscle strength. Weight-bearing running can effectively stimulate the human skeleton. It is the hard stimulation of the skeleton that helps the calcium inflow, makes the skeleton stronger, and delays the loss of bone calcium. Weight-bearing running can exercise a person's muscle endurance, endurance, aerobic ability and explosive power. When training, we should pay attention to the rhythm, breathing, according to their own situation, do according to their strength.

                Weight-bearing running also has a negative impact, especially for those who have just started exercising, if they don't pay attention to the method, they will easily be injured, such as blindly increasing the weight, which means that the possibility of injuries to elbows and shoulders will increase accordingly. Some people like to tie sandbags on their feet. This method is not advisable. It will change a person's normal walking or running posture and make the exerciser lose the center of gravity, thus causing injury.

                负重跑步的坏处有哪些 - What are the disadvantages of weight-bearing running?

                2. How much is weight running?

                From the lightest dumbbell, step by step, gradually increase the dumbbell's weight. When exercising dumbbell, you should pay attention to the correct posture and not dump the dumbbell. Always repeating a movement easily causes wrist, elbow, shoulder and other parts to be injured. When you exercise, you should constantly change your posture. When jogging with dumbbells, you should start at a slow speed so that your body can gradually adapt to the additional weight. At the same time, you should always pay attention to your heart rhythm changes and compare them with those without extra load.

                3. Scientific training steps for weight bearing running

                Firstly, quicken your steps until you feel short of breath, keep walking at this speed for 7 minutes, then quicken your steps for 5 minutes again, then slow down, walk at a moderate speed for 5 minutes, and finally walk for 3 minutes to finish the training. The next day, follow the first method, but train twice; and then, on the third day, perform 30 minutes of endurance. Walking, the whole process maintains a uniform and faster speed; the fourth day still needs training, unloading the vest for half an hour; the fifth day is to walk at variable speed for half an hour, then walk easily for half an hour, without using the vest; the sixth day is to find a place with a slope, walk up for half an hour, at this time should wear the vest and keep walking. Stable rhythm; seventh days for 40 minutes of endurance walking, speed from moderate to moderate.

                负重跑步的坏处有哪些 - What are the disadvantages of weight-bearing running?

                How to choose running shoes for running?

                1, good jogging shoes should be light, comfortable, breathable and so on, but specific choices vary from person to person. In this regard, Lingling explained that the professional jogging shoes of different brands are designed and differentiated according to different degrees of foot rotation. Therefore, the degree of foot rotation is the most important factor to consider when choosing jogging shoes! Shoes that are not suitable for the degree of foot rotation will cause foot and leg injury.

                2. The person with flat arch should choose a pair of shoes with hard back and strong support; the person with high arch should choose shoes with strong shock absorption and heel stability.

                3. The best time to choose shoes is in the afternoon. At that time, the feet had been active for several hours and would be larger than in the morning. And when choosing shoes to wear sports socks, it is best to wear new shoes first, and old shoes on the other foot, so that after comparing with each other, you can wear new shoes on both feet, and it is easiest to see whether they fit.

                负重跑步的坏处有哪些 - What are the disadvantages of weight-bearing running?

                Notes for running

                1, do not run on an empty stomach, the body after a night of metabolism, many organs are in an unfavorable state. Fasting morning running can affect the stomach and intestines. It is very harmful to the stomach. It is urgent to supplement energy and nutrients. If running on an empty stomach, the stomach is susceptible to irritation. Morning running can supplement carbohydrates and consume 300-500 calories.

                2. Don't hold the mind of hard support while running. When the body is not comfortable, it is actually the body protesting to you, and then it will stop. Running away from minor injuries and small pains will pay a heavy price for you.

                3. Many runners want to create personal best results (PB), but running is a process of enjoyment. Don't care about the time when they finish the race. It's great to run the whole race with the most comfortable rhythm.

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