跑步与普拉提

chinu

Running or jogging is a healthy and fun activity. As long as the weather permits, you can run or jog anywhere in the world.
快跑或慢跑是一个健康有趣的活动。只要天气允许长，你可以快跑或慢跑在世界任何地方。
However, if you are not taking proper steps when running, you may run into injuries . The majority of injuries happen at the lower body i.e. the hips and thigh, knee, leg and ankle.
不过，如果你采取适不当的姿勢跑步时，可能会遇到受伤。受伤多数发生在下半身位置如臀部，大腿，膝，腿和脚踝。
While you can prevent injuries by wearing proper footwear and with proper warm-up, including Pilates exercise as part of your routine is definitely a plus. It not only helps prevent injuries, but also maximizes your running success.
虽然你可以穿着合适的鞋和适当热身來防止受伤，但如能在日常锻炼中加上普拉提训练，绝对是一个增益。它不仅有助于避免受伤，而且还最大限度地提高你的跑步训练成功。
Pilates helps improve posture by aligning the neutral pelvis. This allows runners to run tall without hunching and avoiding tightness in the lower body (the hips, thigh, knee and leg). This in turn creates flexibility and helps prevent the common injuries to the lower body.
普拉提有助于提高骨盆对准中心的姿勢。这使得运动员不会弯腰耸肩，避免下身收紧（臀部，大腿，膝盖和腿部）。好处是加强柔韧度，并有助于防止常见发生在下半身的伤病。

Pilates also helps to achieve good breathing techniques (proper breathing is one of the Principles of Pilates). Proper breathing is very important for runners to pace their movement during running. By breathing properly, a runner can take in more oxygen and increase his stamina and endurance.
普拉提还有助于实现良好的呼吸技巧（普拉提是十分注重正确的呼吸法）。正确的呼吸是非常重要地影响跑步者的步伐，在跑步过程中通过良好呼吸法，一个运动员可以吸入更多的氧气，以增强他的体力和耐力。

Some of the other benefits of Pilates for runners include:
普拉提对跑者的好处包括：

Improve the overall physical condition and performance by strengthening the powerhouse.
加强核心力量，并提高整体的身体状態及表现。
Stabilize the pelvis through good postural exercises
通过练习普拉提良好姿势,令到骨盆( 髋部)稳定。
Stretch the hip flexor and hip extensor muscles
伸展臀部屈肌和髋关节伸肌
Correct imbalances in the body to prevent injuries during running
改善失衡跑姿，避免受伤。

Pilates and running complement each other well. If you have the time, it is a good idea to do some Pilates exercise before going for a run!
普拉提和跑步是相辅相成。如果你有时间，跑前做些普拉提锻炼不失为一个好主意！
Better still, if you can, make the time because it is well worth the rewards!
更好的是，如果你能投资时间去锻炼普拉提，它会给你非常值得的回報！

PS
1.谷歌翻译，欢迎拍砖修改。
2.原文
http://www.pilates-exercise-guide.com/Running.html

椰子啊椰子

去优库搜 我下过 做过初级的 还行不难学

zhangfangbo

普拉提是个好东西，能很好的锻炼核心肌群，和跑步交叉练还是不错的，而且能很好的拉伸韧带，其实和瑜伽差不多了。可以电驴一下，普拉提（乔纳森，沃尔那）我就学的这个，还是很不错的

superluk

先去买个垫子回来吧

my_cl2

普拉提是个好东西，能很好的锻炼核心肌群，和跑步交叉练还是不错的，而且能很好的拉伸韧带，其实和瑜伽差不多了。可以电驴一下，普拉提（乔纳森，沃尔那）我就学的这个，还是很不错的
zhangfangbo 发表于 2011-5-21 22:55

                               
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搜~男子普拉提 or Yogilates
乔纳森·乌尔拉

柳叶刀

党旗好像就练这个

chinu

chinu

普拉提在无伤痛马拉松训练及比赛中扮演的角色
Injury Free Marathon Running and the Role of Pilates
By John Torpy  

One of the main requirements for an athlete training to compete in a marathon is to remain free of injury. An important yet little realized component the modern marathoner can utilise to great effect is a Pilates routine. Pilates is a core stability based exercise regime and the purpose of this article is to espouse the virtues of such a program drawing on many years of practice and experience.

There are numerous exercises practiced by followers of Joseph Pilates that are aimed at strengthening the core. A strong core is a stable core. Stability in the core allows the body to maintain form for a prolonged period as required by the marathoner. Once the body starts to tire, a first sign of fatigue can be seen in the sagging of the shoulders. The runner will then start to roll from side to side as form is lost.

The end result can either be a no finish or a dramatically impaired result. Neither outcome is acceptable for the hours of training and effort devoted to achieving a personal best result or just in completing a first marathon.

My experience with an elite age group competitor that I coached has been most enlightening. This lady undertook training in the Pilates method as an adjunct to her Personal Training course. She then proceeded to train people in Pilates classes on a regular basis. The result of daily exercise in this way gave her such a strongly developed core strength that -

- long training runs two and three times a week were undertaken without any sign of fatigue
- she developed into an elite performer and gained an age group world record over 50 kilometers
- a long and demanding training program resulted in a win in a 90 kilometre event
- recovery was always quick and stress free and
- injury was never an issue over four years of long and strenuous training.

There is no doubt in my mind that the regular Pilates exercises undertaken while training her clients contributed a large amount to her success. Having such a strongly developed core ensured that good form was always maintained. This in turn reduced the risk of injury. The daily Pilates routines were the ideal recovery session that then enabled further running to continue unimpeded by injury or fatigue.

There is most definitely great benefit to be gained by any aspiring long distance runner in taking on a regular and focused Pilates program. It should be an important component of the training plan for any runner aiming to achieve the best result they can. Pilates is highly recommended.

Article Source: http://ezinearticles.com/?Injury ... -Pilates&id=5918406

beb

这种短文章集中的网站是所谓的content farm，骗排名的。

chinu

10# beb

Runner's World 关於跑步与普拉提结合的文章
大部分文章对普拉提结合跑步运动的意见与楼上文章是一致及肯定的。由於文章太多，只能拿小部份放在这里做个记錄參考，以后有需要再整理。

Cross-Train Your Core  交叉训练
Pilates The entire focus of Pilates is on the core-both strengthening it and using it to control movements of other parts of the body. With every exhale, focus on tightening the whole chain of muscles running from the pubic bone to the lower rib cage.
http://www.runnersworld.com/article/1,7120,s6-238-263-266-11401-0,00.html

Balancing Act 平衡混训
The best regimen includes speed, distance, and days off. The trick is in the mix.
CROSS-TRAINING: Nonimpact workouts like cycling and stairclimbing help cardiovascular fitness and give your body a break. Yoga and Pilates help strengthen your core and stabilize your body.
http://www.runnersworld.com/article/1,7120,s6-238-263--12816-0,00.html

Going Up 跑上山
What two trail masters have to say about improving your hill running.
King recommends working the hip stabilizers, torso and abdominals through plyometrics, pilates, yoga, etc
http://www.runnersworld.com/article/0,7120,s6-238-511--13759-2-1-2,00.html

Follow the Leader: 追学领跑者Shannon Rowbury
Advice for getting stronger and faster from the world's best runners.
1. GET STRONG
"I do a lot of core, upper-body, and flexibility work in the gym and with yoga and Pilates. Being strong and flexible helps me maintain form throughout a race and when I accelerate to the finish."
http://www.runnersworld.com/article/1,7120,s6-238-267--13010-0,00.html

Safe And Sound 安全无恙
When you're hurt, you can't run as well or as often as you want to. Our 10 laws of injury prevention will keep you healthy, happy, and out on the roads.
Law 8: Increase Your Flexibility and Strength
take a yoga or Pilates class as a way to allocate a specific amount of time every week to increasing your flexibility
http://www.runnersworld.com/article/0,7120,s6-241-285--7638-3-1X2-3,00.html

Extreme Makeover: Running Edition 蜕变
Four runners transform their performance with better nutrition, training, and gear.
Pilates or yoga classes typically incorporate both core and flexibility work
http://www.runnersworld.com/article/0,7120,s6-243-297--13789-2-1X2X3X4-5,00.html

Do Yoga and Pilates Count as Strength Training?
瑜伽与普拉提算是力量训练？
I think yoga, pilates, and core training are all valuable and important approaches toward being a well-balanced and fit person. Both yoga and pilates challenge your flexibility, balance, core fitness and strength; all of which are valuable to a runner.
http://beginners.runnersworld.com/2009/04/do-yoga-and-pilates-count-as-strength-training.html

The Core Curriculum: Flexibility 柔韧课程http://www.runnersworld.com/syndication/rw/abs/The_Core_Curriculum_Flexibility_2.php

The Core Curriculum: Back Strength 背力课程
http://www.runnersworld.com/syndication/rw/back/The_Core_Curriculum_Back_Strength_2.php

Lung Power 肺力量
Need more air? Deep breathing can help you run longer with less effort
some elite runners turn to Pilates, a program originally developed as a rehabilitation program for World War I soldiers. Pilates aims to increase flexibility, strengthen the core, and improve breathing (see "Breath Enhancers"). "I try to do Pilates twice a week," says 2004 Olympic marathoner Colleen de Reuck. "It stretches my intercostal muscles and lengthens my spine, which helps my breathing and my running."

Breath Enhancers  吸氧量大法
These pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture to help you run with less effort.
http://www.google.com.hk/search?hl=zh-CN&newwindow=1&safe=strict&biw=996&bih=428&q=runners+world+pilates&btnG=Google+%E6%90%9C%E7%B4%A2&oq=runners+world+pilates&aq=f&aqi=&aql=&gs_sm=s&gs_upl=30735l35625l0l7l7l0l0l0l0l0l0l

An Injury-Free Approach To Cross-Training 走向无伤痛交叉训练
Cross-training prevents injuries--as long as you take a healthy approach
http://www.runnersworld.com/article/1,7120,s6-238-263-266-11881-0,00.html

Will Running Ruin My Knees? 跑步会令我的膝蓋受伤吗？
Look at incorporating swimming, weight training, stretching, yoga, or Pilates into your routine to complement your running.
http://beginners.runnersworld.com/2009/12/will-running-ruin-my-knees.html

jikki

我可以做中级，不难。。。

choir

收藏，好文。

chinu

党旗好像就练这个
柳叶刀 发表于 2011-5-22 00:31

                               
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铁三强人党旗
http://bbs.runbible.cn/viewthread.php?tid=32186&page=9&fromuid=41022#pid570269

http://bbs.runbible.cn/viewthread.php?tid=32186&page=10&fromuid=41022#pid587713

哥们，不要被误導认为这是一种只適合娇滴娇，身材性感MM 的专利训练。套轻舞的话，在古代是用来训练战士的。由於男女荷尔蒙分泌不同。男的只会练至强壮，更年轻，更具男性魅力。不会变成娘娘的。结构不同，结果不同。
http://bbs.runbible.cn/thread-43753-1-1.html

引轻舞温馨提示：正如任何一种运动，最好有好教练。练習有風险，请紧慎從事。宜戒急戒躁。后果自付。

轻舞

15# chinu

看来你是被我洗脑洗的不轻。嘿嘿。俺甚感欣慰啊。。。。

轻舞

Pilates helps improve posture by aligning the neutral pelvis. This allows runners to run tall without hunching and avoiding tightness in the lower body (the hips, thigh, knee and leg).
普拉提改善跑姿是通过提高骨盆核心的力量。这会让跑步者上背部充分伸展。不弯腰驼背造成下背部和下肢的肌肉过度收缩。

说明：由于白人下背部的损伤以背痛为主。所以这里谈到的是对下背部损伤的预防。他们椎间盘突出的发生率没有我们的多。这里探讨的是上背部的肌肉要充分伸展。以减少对下背部和下肢的压力。

轻舞

15# chinu

http://bbs.runbible.cn/thread-11256-2-1.html
这里28楼。有姚海生教练。男。主练阿斯汤加瑜伽。
看看他的视频。就知道瑜伽是不是练娘娘的。

那几个漂亮的倒立。分腿。

论坛里面的何足道何爷。坐位体前屈也很漂亮。我怎么看他也看不出娘娘

轻舞

                               
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这个娘不？

chinu

15# chinu  

http://bbs.runbible.cn/thread-11256-2-1.html
这里28楼。有姚海生教练。男。主练阿斯汤加瑜伽。
看看他的视频。就知道瑜伽是不是练娘娘的。

那几个漂亮的倒立。分腿。

论坛里面的何足道何 ...
轻舞 发表于 2011-5-26 10:10

                               
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太励害！仰望欣赏。

这个学不了。新手还是從入门开始，以免受伤。

chinu

入门（一）

chinu

入门（二）