Как правильно бегать.

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Правильный бег. Как правильно дышать при беге. Правильные кроссовки для бега

правильный бег

Любой вид спорта должен приносить максимум пользы для здоровья. Чтобы это устроить, необходимо придерживаться основных принципов занятий и в точности соблюдать разработанные специалистами рекомендации. В данной статье поговорим о правильном беге, который непременно окажет положительное воздействие на сердечно-сосудистую систему и контуры вашего тела.http://женский портал www.MonoPolik.ru

Что такое бег

Бегом именуют едва ли не главный после ходьбы способ передвижения человека в пространстве, осуществляемый благодаря активности ног и скелетных мышц, чьи движения скоординированы между собой. Его отличительной чертой является присутствие так называемой фазы полета, характеризующейся отрывом в какой-то момент времени обеих ступней от горизонтальной поверхности. Именно указанный период, повторяющийся неоднократно на протяжении бега, дает достаточную нагрузку на нижние конечности.

Однако у фазы полета имеется и преимущество. Оно заключается в увеличении скорости перемещения за счет бега. Это в свою очередь влечет за собой активизацию кровообращения и кровоснабжения тканей, тонизирование и даже усиление деятельности мозга. Если бег производится спортсменом с учетом всех предъявляемых специалистами требований, иными словами, если бег правильный, его целебная сила возрастает в разы, а тело будет неумолимо терять избыточные калории.

Что такое правильный бег

Существует такое понятие, как «техника правильного бега». Она состоит из фундаментальных положений и спортивных догм, обязательных к выполнению. Давайте же познакомимся с ними.

  • Правильный бег должен быть как можно менее энергозатратным и одновременно нацеленным на преодолении максимального расстояния, не содержать лишних, затрудняющих движение действий, например, подпрыгиваний, боковой раскачки и т.д.
  • Необходимо уделять внимание правильной постановке ступни во время бега. В классическом варианте она мягкая и включает в себя перекат с пятки на носок. Данная постановка нижней части ноги особенно уместна в занятиях бегом трусцой.
  • Корпус тела и голову следует держать в момент движения вертикально прямо, на единой линии с позвоночником. Соблюдение данного правила не только поддержит в должном состоянии осанку, но и облегчит дыхание, позволив легким получать на момент занятий максимум воздуха.
  • Нужно придерживаться вполне определенной ширины шага. Она должна быть такой, чтобы без особых трудозатрат передвигаться со скоростью три шага в секунду. «Каденс» при этом пусть будет равен 90 шагов в минуту. Проще говоря: старайтесь двигать ногами чаще, а сами шаги делать небольшими.
  • Совершайте правильное приземление — на носок, точно под центром тяжести собственного тела. Это позволит вам безопасно передвигаться даже на скользкой поверхности, не говоря уже об обычных земле и асфальте.
  • Руки в момент правильного бега тоже должны находиться в движении, помогая телу перемещаться в пространстве. Разместите их вдоль туловища, согните в локтевых суставах под углом в 90?.

правильный бег
В начале каждого бегового шага требуется выносить ступню прямо перед собой, голову держать идеально прямо, взгляд устремить вперед, колени несколько расслабить, плечи расправить, избегая сутулости спины. При нахождении в воздухе запрещено вилять бедрами, размахивать руками, наклонять корпус тела. Между голенью и бедром должен образоваться прямой угол.

Во время приземления шаг укорачивайте, ступни ставьте на горизонтальную поверхность аккурат под ягодицами. Касаясь пола, делайте упор на середину стопы, а начиная очередной беговой шаг, посильнее напрягайте ягодичные мышцы.

При всем при этом сохраняйте бодрый темп движения. Если вы новичок, начинайте практиковать правильный бег тренировки длительностью 20 минут с периодичностью 3-4 раза в неделю. Ваша цель — научиться бегать в спокойном темпе на протяжении получаса, не делая паузы по причине усталости. В то же время задача любого спортсмена, занявшегося бегом, такова, чтобы постепенно наращивать интенсивность и время передвижений.

Перед бегом требуется проведение разминки хотя бы на протяжении 3-5-ти минут. Ее целью является разогрев мышц, адаптация их к предстоящей нагрузке. Кроме того, разминка значительно снижает риск получения травмы в момент пробежки. По окончании тренировки нужна заминка.

Дыхание во время правильного бега

Мы редко задумываемся о том, как дышим в момент осуществления активных перемещений в пространстве на своих двоих. Этот существенный недочет необходимо устранять — чем быстрее, тем лучше. Ведь в момент интенсивного бега человек испытывает вполне закономерную нехватку кислорода, а это, разумеется, отрицательно сказывается на его самочувствии и здоровье.

Правильный бег невозможен при одновременном занятии чем-то еще, например, разговоре и или жевании жвачки, рассасывании конфеты. Последние два варианта вообще опасны. В общем, во время пробежки вы не должны быть заняты чем-то лишним.

Как лучше дышать: через нос или через рот? Это каждый для себя решает сам. Но следует заметить, оба способа имеют как плюсы, так и минусы. Дыхание посредством носа во время бега позволяет тренировать легкие и защищает от высушивания слизистую оболочку ротовой полости, зато никак не решает проблему нехватки кислорода воздуха. С этой задачей прекрасно справляется метод дыхания ртом.

правильный бег

Правильные кроссовки для бега

Понятно, что для занятий бегом необходима спортивная обувь. Однако мало приобрести кроссовки — следует еще и правильно выбрать наиболее подходящие для тренировок именно бегом.

Во-первых, обратите внимание на подошву беговой обуви. Имеющую резиновую и весьма устойчивую к истиранию следует использовать для передвижения по асфальту. Кроссовки-внедорожники с грубой рельефной подошвой с резиновыми выступами подходят для бега по грунту, снегу, траве. Обувь с металлическими и резиновыми шипами на части, соприкасающейся с горизонтальной поверхностью, идеальны для эксплуатации в межсезонье и зимой, в условиях скользких, мокрых дорог. Есть и так называемые «марафонки» — облегченные кроссовки, предназначенные для преодоления продолжительных дистанций.

Во-вторых, большое значение имеет верхнее покрытие спортивной обуви. Если он сетчатый, значит кроссовки можно использовать летом, поскольку ногам будет обеспечена во время пробежек отличная вентиляция. В случае наличия под сетчатым слоем дополнительного тканого слоя, знайте: перед вами кроссовки для ранней осени и поздней весны. Ну, а пробежки в холода, тем более под дождем и снегом, следует совершать в обуви с непромокаемой и одновременно дышащей поверхностью.

правильный бег
В-третьих, при покупке надо учитывать свой способ постановки стопы, поскольку у каждого он индивидуален. По данному критерию различают разные типы кроссовок, но все они помогают привести ступню спортсмена в нужное для бега положение.

Наконец, кроссовки для правильного и безопасного бега должны иметь амортизирующую подошву. Такой эффект достигается за счет различных материалов: вспененного, гелей, пластика, а также волнистой формы. Чем выше ваш вес, тем более амортизирующая подошва обязана быть у вашей спортивной обуви

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