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【繁體】骨骼跑步法:比起「肌肉」用「骨骼」跑步更快

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KingStone

【繁體】骨骼跑步法:比起「肌肉」用「骨骼」跑步更快

Name: 【繁體】骨骼跑步法:比起「肌肉」用「骨骼」跑步更快
Brand: KingStone
SKU: 3136017821
Price: 24.20 USD
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内容簡介

骨骼式跑法，讓你輕鬆上路。
清晰理論解說，
配合大量圖示，一看就懂！

「用骨骼跑步」、「運用骨骼」。
關鍵就在於跑步這項運動要以「骨骼」啟動，
而不是一般認為對於運度來說最為重要的「肌肉」。

本書將告訴你：
◎什麼是骨骼跑步法？
◎理想的跑步方法有哪些?
◎判斷自己的骨架類型
◎各種類型啟動骨骼開關的方法
◎了解骨骼跑步法的動作
◎各種骨架類型的「跑步肌」強化練習
◎適合馬拉松的『細胞分裂訓練法』如何實作
◎藉由骨骼伸展，對骨骼進行再教育

本書特色

1.內容豐富，對於各種跑法解說詳細。
2.圖說清晰易懂，針對各人不同骨架類型建議作法，跑步入門必備書籍。
3.大量實際做法，不只是用跑步初學者，亦可作為長期體能鍛鍊用工具書。

前言
獻給「很努力但仍無法隨心所欲奔跑」的跑者

第一章 什麼是骨骼跑步法？
大部分的人都使用錯誤的方式跑步
想跑得快就要把注意力放在「骨骼」上
「用腳尖著地不會產生阻力」，這是真的嗎？
跑步並不是以走路為基礎
「不可以外八」「不可以內八」都是錯的
理想的跑步方法不是單一種
[專欄]以骨骼跑步法提昇跑步速度的跑者們

第二章 骨骼跑步法的基礎
不同骨架的三種跑步法
檢查身體判斷自己的類型
試跑來判斷自己的類型
各種類型啟動骨骼開關的方法
[專欄]骨骼跑步法 Q＆A

第三章 學習骨骼跑步法
了解骨骼跑步法的動作
動作的起點-1 移轉身體
動作的起點-2 重心
動作的起點-3 手的轉動
動作的起點-4 驅動
動作的起點-5 著地
[專欄]「動作」帶來的動力鏈

第四章 骨骼跑步法的加強
光靠「重訓」無法鍛鍊跑步必須的肌肉
各種骨架類型的「跑步肌」強化練習
擺蕩型DRILL 1單腳跑跳
擺蕩型DRILL 2 側踢跑
扭轉型DRILL 1 空中射門跑
扭轉型DRILL 2 西洋劍跑
活塞型DRILL 1 鴕鳥跑
活塞型DRILL 2 膝推跑
擺蕩型DRILL 3 交叉跑
擺蕩型DRILL 4 開腿跑
扭轉型DRILL 3 內八跑
扭轉型DRILL 4 溜冰跑
活塞型DRILL 3碰腳跟跑
活塞型DRILL 4 足內側踢球跑
擺蕩型DRILL 5 伸直腿跑
擺蕩型DRILL 6 O型腿跑
扭轉型DRILL 5 腳跟跑跳
扭轉型DRILL 6 走鋼索跑
活塞型DRILL 5 忍者跑
活塞型DRILL 6 左搖右晃跑跑
[專欄]頂尖跑者使用的跑法類型

第五章 用骨骼跑法加速
努力跑也沒辦法跑得更快
「跑更快」＋「跑更遠」的細胞分裂訓練法
適用於全馬的細胞分裂訓練法課表
克服坡道的轉換法
[專欄]設計訓練課表的方式

第六章 骨骼跑法的馬拉課表
沒有人跑完馬拉松
「起步先慢慢跑」是錯的
如果必須用走的，那不如停下來
不必維持相同的速度
骨架不同，跑馬拉松的方式也不同
「縮短速度」不如「配合課題跑」
超負荷加強訓練是必須的
不同骨架類型適合的超負荷加強訓練
能夠順利達到高峰的賽前2個月訓練計畫
[專欄] 不同賽事的攻略方法

第七章 骨骼伸展與伸展跑
藉由骨骼伸展，對骨骼進行再教育
髂脛束炎
鵝掌滑囊炎
腰痛
坐骨神經痛
脛前疼痛
蹠骨痛
足底筋膜炎

結語
幫助「想改變」但「無法改變」的跑者突破瓶頸

內容試閱

§§跑步並不是以走路為基礎§§

跑跳的動作才能轉變為正確的跑步

將走路當作跑步的基礎，是很常見的一項誤解。因為跑步的動作不應該造成阻力。

上一頁提到，跑步時的骨骼運動，每一步可分為PULL和PUSH兩個階段。著地後腳位於自己身體前方的時候是PULL。以著地的腳為軸，將身體向前拉。腳位於身體後方的階段是PUSH，腿部將身體往前推。PUSH時不是用力跺地，而是利用腳步著地時來自地面的反作用力，讓軸心腳離開地面。就像壓縮彈簧後彈開的那種「彈跳」感。運用反作用力可以輕盈地著地，順利轉換成反向的力量，流暢地向前彈出。這就是骨骼跑步法特有的無阻力跑法。

反之，走路是用腳不斷踩踏地面前進的動作。也就是走路只用到PUSH這個階段，施加給地面的力降小，反作用力不足，沒辦法讓身體「彈」向前方。

事實上骨骼跑步法的動作和跑跳的動作很像。跑跳時，每一步都會進行「踩」與「跳」。一開始是「踩」，踏地時將身體向前拉，也就是PULL，而「跳」就是PUSH，完成PUSH的動作會讓身體向前彈跳。

為了讓讀者學會正確的跑步法，本書也介紹了利用跑跳進行的練習，請參考第52頁。

走路只有用腳接觸地面推送的動作，也就PUSH，因此無法體會跑步必須的PULL動作。

跑跳時利用著地的腳將身體向前拉是PULL，腳踏地推出是PUSH，很容易就能體會PULL和PUSH兩個階段的感覺。

正確的跑步法，每一步接觸地面的時候一定都會進行完整的PULL和PUSH。

§§理想的跑步方法不是單一種§§

理想的跑步方法依照「骨架」類型不同分成三種
到底什麼才是理想的跑步法呢？第11頁提到，我們跑步時，身體呈現「ㄑ字型」才能徹底發揮功能。不過，能讓身體持續以「ㄑ字型」跑步，獲得推進力的方式則因人而異。奧運比賽場上的頂尖跑者們，也是以各式各樣不同的姿勢跑步。
背後的原因很單純，因為每個人的骨架都不同。舉動物界中極端的例子來說，腿部比例長的長頸鹿和身體比例長的貓咪，跑步方式就完全不同。貓的體小、腿短，動作必須要大，才能充分運用全身的彈力。長頸鹿的身體大，沒辦法急轉彎，每一步都要走好才不會重心不穩。人類也是一樣，最合適的跑法取決於個人的骨骼結構。
每個人的骨架特徵都不同，可能是身體比例長或腿的比例長。骨架不同，擅長的動作也不同。隨著骨架不同，需要使用不同的方法才能順暢地維持「ㄑ字型」活動。反之，如果使用不適合骨架的姿勢跑步，效率會很差，累積肌肉和關節的負擔，最後可能導致運動傷害。

骨架的類型可分為三類，也是左邊頁面的「擺蕩型」、「扭轉型」、「活塞型」。

§§各種類型啟動骨骼開關的方法§§

了解自己的骨架屬於何種類型之後，使用適合自己類型的方式跑步又是另外一回事了，這是因為有時肌肉已經呈現不平衡的狀態。

這種情況下，建議各位首先要啟動骨骼的開關。進行骨骼跑步法時，注意力不會放在肌肉上，而是盡可能以「骨骼」作為動作的開端。而啟動骨骼的開關可視為前置準備階段，以便跑步時能將注意力集中在骨骼上。

每種類型的啟動開關都是不同的骨骼，請將注意力放在啟動開關上，用有些奇特的動作試著跑跳步前進。重點在於把注意力放在沒有蹬地那一隻腳的骨骼上。我將之稱為對側開關，注意力不是放在直接與地面產生作用的腳，而是專注於另外一隻腳的動作。將注意力放在另外一隻腳的動作，可以避免實際著地的腳過度用力。

此外，由於男女的骨盆形狀有別，同一種類型的男性和女性跑姿也略有不同。

有天份的人只要稍加提點就能使用適合自己類型的方式進行骨骼跑法，頂尖選手通常都屬於這一類。但是各位也不需要擔心，學習是有技巧的，只要進行相應的練習就可以學會正確的跑姿。下一章會介紹適合各種體型的練習法，一開始請先用左頁的方式啟動骨骼的開關，目的是作為暖身和修正姿勢，並重新開啟失效的開關。

§§測量自己的「原生跑速」§§

人類運動時消耗的能量來源是醣類和脂質，通常會同時消耗，但是以可以用鼻子呼吸時是低強度的有氧運動，消耗脂質的比例較高，必須張開嘴巴呼吸時是高強度的無氧運動，消耗醣類的比例較高。人體儲存脂質的量幾乎沒有上限，但是最多只能儲存幾百公克的醣類，換句話說，人類沒有辦法持續長時間進行無氧運動。長距離跑步的重點就在於將速度維持在幾乎不需要張開嘴巴呼吸，主要用鼻子呼吸的速度，也就是原生跑速。

找出用鼻子呼吸的最高速度很簡單，只要跑400公尺就可以了。用鼻子呼吸並開始跑步，慢慢加快速度，直到快要開始喘氣而幾乎必須張開嘴巴時的速度，就是個人目前的原生跑速。大約是最大攝氧量的50%左右。跑步的實力提昇後，原生跑速也會加快，感覺成績很難進步時，不妨定期檢視自己的原生跑速。原生跑速可以避免全馬跑到後半段速度低落的問題，是能確實跑完全程的基本速度。

§§熟悉穩健地維持原生跑速§§

各位應該已經瞭解使用原生跑速訓練的重要性，接下來，建議訓練時逐漸延長可以穩健維持原生跑速的最長距離。這種訓練課表稱為「細胞分裂訓練法」。

練習的方式相當簡單。使用適合自己骨架的正確姿勢，以只用鼻子呼吸可以跑到的最快速度跑步。換言之，也就是使用原生跑速，維持不會喘氣，勉強還能閉上嘴巴跑步的速度。

事實上維持這樣的速度並不輕鬆。即使是能跑完全馬的人，一開始練習時用原生跑速大概也只能維持2～3公里就必須要張開嘴巴。首先請以使用原生跑速跑完10公里作為目標，不過，重點是維持原生跑速，不需要一口氣跑完，中間可以休息，將10公里分成幾個段落來跑。

大約每1～3分鐘休息一次，呼吸恢復平穩之後再繼續跑。關鍵在於休息的時候不要走動，而是站在原地讓肌肉充分休息，使血液能夠循環。這樣子身體才能恢復，而可以繼續用原生跑速跑。這項練習最重要的就是「維持速度」。持續訓練之後，光靠鼻子呼吸能跑的距離和時間都會延長。就像是細胞分裂讓整體一點一點慢慢變大一樣。每週最好能夠練習一次左右。左頁的圖示說明用原生跑速跑完10公里的練習情況。重點放在逐漸延長每次能連續跑完的距離。

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