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编译：全民跑步雷萌萌 这是一套来自美国芝加哥的Robyn LaLonde教练的修复操，可以在15分钟内，增加血液循环，放松肌肉，减缓疼痛和疲劳。在休息或很放松的时候，可以一周做上一到三次。在做这套修复操前，首先要做90秒很有活力的热身，站直弯腰，摆动腿，然后重复做以下五个动作作为一个循环。 Thisactive recovery routine from Chicago-based running coach Robyn LaLondeincreases circulation, loosens muscles, and flushes out soreness andfatigue—all in less than 15 minutes. Complete it on rest or easy-running daysat least once a week and as many as three times per week. Start with a90-second dynamic warmup of standing trunk twists and leg swings, next do thesefive moves straight through as one circuit, and then repeat all five movesagain.滑冰者Ice Skaters  站直，两脚分开3脚宽的距离，脚趾和脚向前。放低身体呈蹲坐状，然后把右脚伸到斜后方，左腿的后面，然后让你的脚趾触地，坚持一秒钟，然后扭动臀部，以跳跃的姿势向右边跃出你的左脚，把左脚放到右脚后面，然后重复另一边。重复左右的动作30十秒，大约15-20次。 Standwith your legs about 3 feet apart, feet and toes pointed forward. Lower yourbody to a gentle squat, then bring your right foot diagonally behind your leftleg and touch your toe down. Hold for one second, then fire up your glutes andpush off your left foot in a jumping movement to the right. Bring the left footdiagonally behind the right, then repeat on that side. Continue to push leftand right for 30 seconds—about 15 to 20 reps total.反向弓步Backward Lunges  右脚向后迈出一步。放低臀部，直到你的左大腿和地板平行，右膝盖接近但不接触地面。停顿2秒，收缩股四头肌和腿筋回到起始动作。换腿重复动作一分钟（每条腿大约各12次） Take a step back with your right foot. Lower your hipsuntil your left thigh is parallel to the floor and your right knee is close to(but not touching) the floor. Pause for two seconds, then press your left heelinto the floor and contract your quads and hamstrings to return to start.Repeat, alternating legs, for one minute (about 12 reps per leg).行走下蹲Walking Squats  往下呈半蹲的姿势，臀部往后，抬头，膝盖不过脚趾。控制步伐，向右迈出五步。再保持下蹲姿势，两只胳膊做五次跑步时的甩臂姿势。再向左走五步，然后重复。左右两边再各重复一次，两边各两次，大概45秒。 Lower into a squat, with butt back, and head up, andknees not passing toes. Take five controlled steps to the right. Remain insquatted position and do five running-arm swings with each arm. Walk five stepsto the left and repeat. Repeat one more time in each direction, for a total oftwo reps each way and about 45 seconds.单臂平板支撑Plank With Single-Arm Extensions  以弯曲双臂的平板支撑开始，向前伸直一只手臂，用另一手臂支撑身体保持平稳，然后尽可能拉长、减缓呼吸（如果发抖了，不要紧张，这是正常的）。保持十秒后，收回手臂换另一只手。在一分钟内两只手臂各重复三次。 Start in a bent-arm plank position. Extend one armstraight in front while holding the rest of your body steady and taking long,slow breaths (don't sweat it if you shake—totally normal). Hold for 10 seconds,then bring your arm back down and lift the other one. Repeat three times oneach arm for a total of one minute.登山者Mountain Climbers  做出俯卧撑的动作，把右膝盖伸到胸部，在胳膊肘内，然后收回到起始的动作。然后再做左边，尽可能加快速度。这一组动作，重复7次。然后在做这组练习时把膝盖伸出胳膊肘，在一分钟之内，重复7次这组动作。 Get into a pushup position. Bring your right knee upto your chest, inside your elbow, then return it back to the starting position.Do the same on the left, moving as quickly as possible; that's one rep. Repeatseven times. Then do the exercise again but bring your knee outside your elbow.Repeat another seven times for a total of about 1 minute. |
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