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跑步,该怎么跑?

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彻底颠覆传统跑步方式,轻松、安全、不受伤
台版上市6月印刷16次

本书作者学术背景深厚,运动科学家phd、3界奥林匹克国家队教练

理论和实践结合并且图文结合,具备可操作性,双色印刷,可读性强

更多精彩好书,请点击进入京东品牌店--》





Content Description

《跑步,该怎么跑?》是罗曼诺夫博士多年来智慧与教学的精华,用花了25年时间,完善了这套体系完备的姿势跑步法。在《跑步,该怎么跑?》里,罗曼诺夫博士先从理论的角度出发,解释了姿势跑步法的科学依据,然后重点讲述了姿势跑步法中“关键姿势”的要点与训练方法。
为了确保锻炼者能正确掌握姿势跑步法,《跑步,该怎么跑?》特别花了很大的篇幅讲了身体柔韧性和肌肉强度的训练。从中可以看出,《跑步,该怎么跑?》并非一本追求短期效益的书,跑者的更持久健康的运动生涯才是关注的重点。
Author Description

尼古拉斯·罗曼诺夫博士,在俄罗斯出生与受教育,后搬到美国发展。曾于2000年、2004年和2012年担任奥林匹克国家队教练。他是一位有着40多年科研经验的运动科学家,专业涉及运动生物力学、运动学生理学、运动训练理论与体育教学、培训计划的制定从专业到业余、运动损伤的诊断,预防和康复锻炼等多领域。他花了25年时间创立并完善的“姿势跑步法”体系,并将其推广到全世界,成为无数跑者公推的行动指南。


约翰·罗伯逊,体育杂志撰稿人,文章常见于《佛罗里达运动杂志》、《迈阿密先锋报》、《户外》、Active.com、Group.com等刊物及网站。


徐国峰,从小热爱运动,就读台湾清大化工系时加入游泳队,从那时起开始从事游泳∕体能训练,大三担任泳队副队长,大四担任队长。2006年毕业,取得清大化学工程学士学位,清大外国语文学系辅系,尔后投考东华大学中文所毕业。目前为铁人三项选手。

Comments

罗曼诺夫博士知道如何安排运动员的训练课程,他有一套自行设计的公式。此外,他也教人伸展,你会发现他对按摩和物理治疗的相关知识也相当广博。这所有的才能使罗曼诺夫博士成为我们这些选手无法取代的宝贵的导师。他将来一定能够对美国的运动与体适能的发展有很大的贡献。
——基因·席姆斯(Gene Sims)硕士,常春藤体育协会(Ivy League Conference)短距离跑冠军


尼古拉斯开发的一系列柔韧性、协调性和肌肉强度练习动作可以非常有效地改善人们的跑步技术。对我来说,其中的肌肉强度训练有用。除了上半身和腿部的肌群,它还着重锻炼了下背部、臀部和腹部。在我以前上过的跑步训练课程中,从未强调训练这些核心肌群的重要性。训练效果非常显著。
——米米·奥莉薇亚(Mimi Oliveira),前美国航空空乘、美国田径一级教练,跑过13次马拉松(其中3次是波士顿马拉松)


在多项运动冠军学院期间,罗曼诺夫博士很用心修正我的跑步动作。课程结束后,我学会了把膝盖再弯一点儿,这似乎会缩短我的步幅,但其实并没有,我的步频倒是更快了,脚掌着地的面积也变得更小。这种新跑法减少了我前大腿和背部的压力。它真的很有效,我以前11英里(17.7公里)从没有跑进1小时零3分,现在我做到了,而且我估计不久后跑进1小时1分30秒应该没问题。这种跑法真的很流畅,感觉自己跑起来好像轻了30磅似的。
——约根·查克(Jurgen Zack),5次超级铁人欧洲冠军

Catalogue

Part One | 开始

chapter1 追求完美的跑步技术 / 3

chapter2 我的跑步哲学 / 9

chapter3 学习“姿势跑步法”的最佳时机 / 17

chapter4 开始之前,先来个简单的测试 / 19

Part Two |“姿势跑步法”的实际功用

chapter5 消除跑步的运动伤害 / 25

chapter6 想要进步,你必须改变 / 32

chapter7 甩开束缚,自在地跑出你的最好成绩 / 37

chapter8 无比轻盈的跑法 / 41

Part Three |“姿势跑步法”的基本概念

chapter9 自我学习“姿势跑步法” / 47

chapter10 思考、视觉、感觉 / 51

chapter11 关键跑步姿势 / 56

chapter12 自由落体的概念 / 62

chapter13 姿势的轮替 / 67

chapter14 轮子滚动的概念 / 73

chapter15 肌肉的伸缩力 / 78

chapter16 高步频的重要性 / 82

chapter17 别只是跑,还要无为而跑 / 86

chapter18 跑步要抓对时机 / 92

Part Four | 把概念化为行动

chapter19 将“姿势跑步法”的概念带入跑步模式中 / 99

chapter20 精通跑步技术 / 103

chapter21 培养跑步的敏锐度 / 106

chapter22 学习跑步的姿势 / 109

chapter23 学习自由落下的跑步法 / 113

chapter24 发展自由落下的知觉 / 120

chapter25 开始跑步吧 / 131

Part Five | 重新打造属于跑者的身体和思维

chapter26 锻炼跑步的力量 / 138

chapter27 锻炼肌肉的伸缩能力 / 145

chapter28 臀部肌群的训练方式 / 163

chapter29 后大腿肌群的训练方式 / 185

chapter30 把肌肉强度训练加进你的菜单中 / 193

chapter31 沙滩练跑 / 198

chapter32 上坡跑与下坡跑 / 202

chapter33 在野地中的小径练跑 / 208

chapter34 赤脚跑 / 211

chapter35 柔韧性 / 214

chapter36 克服跑步的恐惧 / 236

Part Six | 对你的跑步进行细步微调

chapter37 先认清错误所在,才能确实改正 / 251

chapter38 改善腿部的错误动作 / 256

chapter39 改善躯干的错误动作 / 285

chapter40 改善手臂的错误动作 / 290

chapter41 学习“姿势跑步法”是一辈子的事 / 294

附录A 概念定义与重要原则提醒 / 299

附录B 跑步常见的错误 / 304

Book Abstract

chapter 1
追求完美的跑步技术
需求为发明之母。
——《格列佛游记》作者乔纳森?斯威夫特(JonathanSwift)
1977年10月某个湿冷的早晨,我与师范大学体育学院的学生完成当天的田径训练课程,准备从师范大学的运动场回家。这所距离莫斯科600英里(约966公里)远,位于切博克萨雷市(Cheboksary)的师范大学,是苏联运动王朝当时的重镇。很多即将获得奥运奖牌与创造世界纪录的运动员,都被网罗进来,他们会在学校的操场与重训室中完成每天的训练课程。
我也是这所大学的毕业生。现在,我是一位老师,也是一位田径教练。然而,尽管校内的运动员赢了许多比赛,让我们学校拥有声望地位,但我的心情仿佛阴暗的天气一样沮丧沉闷。
我一边与我的学生协同工作,一边完成研究生学业。但两年后,我意识到自己陷入一个悖论当中。一方面,我从竞技型运动员转变成教练和科学家,的确比过去拥有更多的知识与实证;但同时,我发现我在大学里所学的并不能让我知道怎么教学生,而且是教像跑步这样看起来很简单的运动。原因不是我不够用功,或我的学习方法不得要领。正好相反,我以第一名的成绩从硕士班毕业,也正准备撰写运动科学相关领域的博士论文。
这个难题引人深思。那段时间,从一流的教授到最棒的教科书,我在科学和教学实务领域的现有资料堆中,挖掘出许多跑步理论但还是找不到让我最好奇的部分——教授跑步技术的方法。它似乎不存在于当时的理论和实务当中。
对于跑步技术的重要性与教学方法,当时的派别体系存在许多不同,甚至全然对立的观点。有一派的理论占了上风,他们提出跑步是人类的第二天性,无须教,也无法教。因为每一个人的跑步形态在出生时随着不同的身材就已经被决定好了。另一种更受欢迎的看法认为,跑步技术应随着马拉松距离、中长距离与短距离冲刺跑而有所不同,因此不同的竞赛距离需要不同的教法。
不论持何种观点,最有资格谈论跑步的教练和老师似乎都有某些根深蒂固的想法。几乎没有例外,他们大多认定跑步是一种简单的运动,而最厉害的跑者是那些天生就具有优秀的跑步基因,同时又能承受最艰苦训练的人。基于这样的理论,他们觉得没必要把太多的注意力放在特定的跑步技术训练上。他们认为跑步并不像跳远、跨栏或投掷等田径运动,或是像芭蕾舞、空手道和跳舞一样,需要把技术视为首要的训练项目。
大家都认同,精通上述任何一项运动都需要大量的身心训练,努力建构基本动作、建立心理意象,然后精熟每个反复动作。但是,跑步可能因为被认为是人类所有运动的最根本动作,反而认定它不需要任何技术训练。
从生物力学和心理学的角度看,我发觉我根本不懂什么是跑步,因此很困惑。结果,我既不知道我该教什么,也不知道该如何教我的学生。我同时感到无力与备受挑战,答案无处可寻,我知道必须靠自己。这个问题缠绕在我心头好长一段时间了,但在那个灰暗阴沉的早晨,我是如此急迫地想找到答案。
对于教学内容和方法的难题,我已经试着解决好一阵子了。在寻找答案的过程中,我研究武术、舞蹈和芭蕾。其中,芭蕾的研究特别顺,因为当时我所在的俄罗斯,芭蕾舞的传统与艺术性已接近完美。我有几位很熟的朋友也是芭蕾舞者,因此我经常是在研究兼娱乐欣赏中,观看他们的练习过程与现场表演。
在观察这些世界顶尖舞者的过程中,我发现一个亟待解决的问题:为什么芭蕾、空手道和舞蹈中的动作能达到如此完美的境地(【图1.1】)?有没有可能将这么多的动作简化到只有几个简单的重复动作?在那个幽暗的秋天早晨,答案就这么突然从我眼前闪过。凡事都从简单开始。
“简单”就是关键。芭蕾、舞蹈或武术等训练,都必须先学姿势,更精确地说,就是学习无数的连续姿势。一旦姿势熟练连贯,动作才会达到完美。一切就像拼图碎片归位,我想要的答案瞬间浮现了。若想比较容易养成神经运动模式,并印刻在身体中,必须借由身体动作在时间点与空间点上的定型,其实就是从“姿势”切入。
这下我又面临另一个问题:在跑步中,这些姿势是什么?身体在每个时间点与空间点移动之间,我又该如何在无数的跑步姿势中找出最关键的姿势呢?选择它们的标准又是什么?我后来决定将姿势强调的重点放在平衡、身体结实度和肌肉伸缩力,这些都是变换每种姿势时必须要求的。
历经多年的研究与观察,我终于觉得自己已经准备好开展我一生的事业,发展最自然的跑法,把跑步动作拆解成组合姿势,并开发一套教学系统。
从那个阴沉的十月早晨开始到现在,我在这条研究跑步的路上已经“跑”了25年。我下定决心,要把自己的一生完全献给这种人类最基本的体能活动,而且立志要发展出一种可以让人跑得更远、更快,而且身体负荷较小的跑步技术。
这25年间,我娶了太太、有了小孩儿,而且从俄罗斯搬到佛罗里达的迈阿密,当起职业跑步教练来训练个人和团体,也让我这套正确的跑步技术理论更臻于完备。
这期间,我开始与各个国家队和跑步团体建立关系,包括美国铁人三项国家教练委员会,以及与美国顶尖的铁人选手、教练开研讨会。1997年完成的第一部跑步教学影片已经出售给全世界各国的跑者和教练。2000年悉尼奥运会时我担任英国铁人三项代表队的教练。
我教过各种程度的跑者,包括奥运选手和八十多岁的跑步爱好者。如果世上真有单一标准的跑步技术,我认为,它不只适用于世界顶尖的一流跑者,也应该适用于每一个人才对。事实上,虽然看到我所训练的铁人三项选手在跑步分段获得优异的成绩,总是令我十分自豪;但让我获得更大的满足是,一些步入中年的跑者,原本因习惯性伤害准备退出跑步生涯,却在学到我所开发的跑步技术后,跑步时不会再感到疼痛了,甚而跑得比20年前更快、更不费力。
就在我更了解跑步的同时,1977年以来的挫折转到另一个方面了。以前的挫折点在于我努力想要掌握跑步隐藏的本质;现在则是我看到那么多人为了跑得好那么努力,却因为缺乏正确的技术知识造成身体的伤害。
这本书就是为了那些人而写的。它包含了我25年来的思考、研究和实际的真人实验。我最大的希望是这本书能帮助每一个热爱跑步的人,使他们在拥抱这项人类最基本的体能活动之时,能跑得更健康,进而拥有更丰厚的人生。
……

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Yami Consolidation Service Shipping Fee $9.99(Free shipping over $69)

Sellers in China will ship their orders within 1-2 business days once the order is placed. Packages are sent to our consolidation warehouse in China and combined there. Our Yami consolidation warehouse will directly ship the packages to you via UPS. The average time for UPS to ship from China to the United States is about 10 working days and it can be traced using the tracking number. Due to the pandemic, the delivery time may be delayed by about 5 days. The package needs to be signed by the guest. If the receipt is not signed, the customer shall bear the risk of loss of the package.

Sold by JD@CHINA

Service Guarantee

Free shipping over 69
Genuine guarantee

Shipping

Yami Consolidated Shipping $9.99(Free shipping over $69)


Seller will ship the orders within 1-2 business days. The logistics time limit is expected to be 7-15 working days. In case of customs clearance, the delivery time will be extended by 3-7 days. The final receipt date is subject to the information of the postal company.

Yami Points information

All items are excluding from any promotion or points events on Yamibuy.com

Return Policy

You may return product within 30 days upon receiving the product. Items returned must be new in it's original packing, including the original invoice for the purchase. Customer return product at their own expense.

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About the brand

Jingdong book

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About the brand

Jingdong book