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跑步作为一项健身运动,早已有之。下面介绍8种最常见、最有效的健身跑。根据每个人自身的特点,看看你最适合哪种健身跑? 1、慢速放松跑适合于老年及体质较差的人。这种跑步步伐轻快,肌肉放松,姿势自然,运动时间较长,运动量以不大喘气为限,适宜于晨间锻炼或运动后的辅助锻炼。也可在跑步器上进行原地的慢速放松跑。 2、上坡跑是针对下肢力量锻炼的一种有效方法,运动时比较累,运动量较大。 3、下坡跑着重于下肢肌肉耐力的一种锻炼,对下肢废用性肌萎缩最具治疗作用,运动后疲劳明显。 4、定时跑适合于初炼者,运动量可自行控制。
Running as a fitness exercise, has long been there. Here are 8 kinds of the most common and most effective fitness run. According to each individual’s own characteristics, to see what kind of fitness you most suitable for running? 1, slow relaxation suitable for the elderly and poor physical people. This pace of running light, relaxed muscles, natural posture, exercise a long time, exercise is not limited to a small gas, suitable for morning exercise or exercise after the auxiliary exercise. Can also be run on the runner in place of slow relaxation. 2, uphill running is an effective method for lower extremity strength exercise, exercise more tired, exercise more. 3, downhill running emphasis on lower extremity muscle endurance training, the most useful treatment of disuse atrophy of lower extremities, fatigue after exercise significantly. 4, scheduled to run for the initial run who exercise their own control.