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8.1 KiB
HTML
231 lines
8.1 KiB
HTML
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<!DOCTYPE html>
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<html lang="en">
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<head>
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<title>Dich'blog</title>
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<body class="">
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Dich'blog
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<li><a href="https://blog.dich.bid/archive">archive</a></li>
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<li class="active"><a href="https://blog.dich.bid/about">about me</a></li>
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<div class="content">
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<div class="post">
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<h1 class="post-title"><a href="https://blog.dich.bid/about-runer-1/">乱七八糟:跑步笔记(一)</a></h1>
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<div class="post-meta-inline">
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<span class="post-date">
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2024-06-08
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</span>
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</div>
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<span class="post-tags-inline">
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:: tags:
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<a class="post-tag" href="https://blog.dich.bid/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
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<div class="post-content">
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<p>前言 最近读得<<亮哥跑经>>一书,遂迷上跑步;奈何体重偏高,略微有些吃力.以下是一些笔记:</p>
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<span id="continue-reading"></span>
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<blockquote>
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<p>为啥有人跑两步就喘？</p>
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</blockquote>
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<ul>
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<li>运动基础薄弱</li>
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</ul>
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<p>再慢的跑步，它也比快走的强度要大。跑步虽然很简单，但它并不是低强度的运动。</p>
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<ul>
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<li>呼吸方法错误</li>
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</ul>
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<p>跑步时需要更多的氧气,如果呼和吸的量不均等，吐气比吸的要多，身体没有充分地进行气体交换，就会气喘吁吁。</p>
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<ul>
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<li>呼吸肌能力较弱</li>
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</ul>
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<p>大基数体重的人，腹部往往很胖，身体的呼吸系统较弱。内脏脂肪多，呼吸肌就像吹大的气球一样，被撑薄了，相应的，它收缩和扩张的能力就会下降，所以大体重的人跑步更容易喘。而且除了容易喘之外，他们跑步也更容易岔气。</p>
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<blockquote>
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<p>正确的呼吸方法是什么?</p>
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</blockquote>
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<ul>
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<li>
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<p>建议初学者采用两步一吸两步一呼的方式。</p>
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</li>
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<li>
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<p>等跑了一段时间，心肺功能和整体体能加强之后，可以改为三步一吸三步一呼。</p>
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</li>
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<li>
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<p>需要注意的是，最好口鼻同时呼吸,才能使充足氧气吸入</p>
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</li>
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</ul>
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<blockquote>
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<p>冬天跑步注意事项</p>
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</blockquote>
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<ul>
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<li>
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<p>冬天户外跑时，因为天气比较冷，为了防止冷空气进入我们的身体，可以带一个薄薄的口罩。</p>
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</li>
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<li>
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<p>不要秋天的时候都没跑，到冬天最冷的时候突然出去跑步了。也不要顶风跑，这样你的呼吸系统是受不了的。</p>
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</li>
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<li>
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<p>冬天跑步的时候，可以用舌尖顶住上牙膛，过滤加温一下冷空气，免得空气直灌入身体，造成肠胃不适。</p>
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</li>
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</ul>
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<blockquote>
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<p>为什么会岔气？</p>
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</blockquote>
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<ul>
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<li>
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<p>岔气，简单来说，就是呼吸肌痉挛（抽筋）了。</p>
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</li>
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<li>
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<p>当呼吸肌的能力不足以支撑你的身体这样强度运动时，就会通过痉挛的方式告诉你，你需要停下来或者减慢速度。</p>
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</li>
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<li>
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<p>平时可以配合做一些腰腹部的核心训练，比如说卷腹、平板支撑等，多练习腹部呼吸法，这样在加强核心力量的同时，也加强了呼吸肌的能力。</p>
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</li>
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<li>
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<p>跑步之前，要做好充分的热身，不要上来就加速跑，逐渐平缓地提升呼吸节奏，你得让呼吸肌有适应的过程。</p>
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</li>
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<li>
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<p>如果跑步时出现了岔气情况，可以放慢跑步速度；严重的话，可以停下来调整呼吸，并且身体向相反方向伸展，右侧岔气的话，那就向上伸直右侧手臂，并向左侧伸展 15～30 秒.</p>
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</li>
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</ul>
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<blockquote>
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<p>跑步前期很难坚持，怎么办？</p>
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</blockquote>
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<ul>
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<li>
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<p>刚开始跑，心肺体能都还跟不上，那可能跑起来不太有成就感，没有正反馈，也不好坚持。因此,需要制定合理的跑步计划(时间/距离)</p>
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</li>
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<li>
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<p>从跑够 10 分钟开始的。之后每周的运动强度可以比前一周提高 5%。</p>
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</li>
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<li>
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<p>无论是跑步还是健身，训练时长最好控制在 1 个小时之内，因为 1 个小时的运动会让我们身心都得到满足.</p>
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</li>
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<li>
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<p>在前期跑步的时候，不要跑上坡路，上坡路非常累.</p>
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</li>
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<li>
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<p>另外可以通过听音乐、给跑步赋予意义和仪式感、装备奖励等方式，帮助自己度过刚开始跑时的枯燥期。</p>
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</li>
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</ul>
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</div>
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<div class="pagination">
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<div class="pagination__title">
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<span class="pagination__title-h">Thanks for reading! Read other posts?</span>
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<hr />
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</div>
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<span class="button previous">
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<a href="https://blog.dich.bid/about-g/">
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<span class="button__icon">←</span>
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<span class="button__text">乱七八糟:PTA编译命令解析</span>
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</a>
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<a href="https://blog.dich.bid/about-runer-2/">
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<span class="button__text">乱七八糟:跑步笔记(二)</span>
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<span class="button__icon">→</span>
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</a>
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<div class="footer__inner">
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<span>©
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2025
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Dichgrem</span>
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<span class="copyright-theme-sep">:: </span>
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Theme: <a href="https://github.com/pawroman/zola-theme-terminimal/">Terminimal</a> by pawroman
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