熱身是在運(yùn)動(dòng)前，拉伸是在運(yùn)動(dòng)后。熱身是潤(rùn)滑身體關(guān)節(jié)，提高肌肉溫度。拉?伸是放松肌肉緩解肌肉緊張。靜態(tài)拉伸主要用于跑后肌肉放松，跑前做靜態(tài)拉伸有可能導(dǎo)致肌肉變松弛，影響接下來(lái)的運(yùn)動(dòng)表現(xiàn)。所以，跑前嚴(yán)重不建議做靜態(tài)拉伸。動(dòng)態(tài)伸展能更好的增加肌肉溫度與關(guān)節(jié)活動(dòng)范圍，并且減少傷害的發(fā)生。

正確的跑前熱身方式怎么做？一套有效的熱身方式應(yīng)該包括原地模擬跑、肌肉動(dòng)態(tài)牽拉外加肌肉激活。

經(jīng)過(guò)上述動(dòng)作，跑前可以花8-10分鐘將身體關(guān)節(jié)和肌肉繼續(xù)進(jìn)行充分打開(kāi)，同時(shí)也一定程度刺激心肺，提高體溫和心率。

在專項(xiàng)熱身階段，可以加以彈跳訓(xùn)練，讓身體進(jìn)入跑步訓(xùn)練時(shí)的輕柔、充滿彈性的身體感覺(jué)。

https://mp.weixin.qq.com/s/nuL67c6KTii_6OMMQ9UUKg適合跑步時(shí)聽(tīng)的古典音樂(lè)

0:00:00 莫扎特 - Requiem, K. 626: III. Dies Irae (安魂曲,作品626 - 震怒之日)

0:01:37 維瓦爾第 - Violin Concerto in E Major, RV 269 "Spring": I. Allegro

0:04:57 維瓦爾第 - Violin Concerto in G Minor, RV 315 "Summer": III. Presto

0:07:26 貝多芬 - Symphony No. 6 in F Major, Op. 68 "Pastoral": III. Allegro

0:12:20 貝多芬 - Symphony No. 2 in D Major, Op. 36: III. Scherzo. Allegro

0:15:57 維瓦爾第 - Violin Concerto in F Major, RV 293 "Autumn": I. Allegro 'La caccia'

0:19:03 維瓦爾第 - Violin Concerto in F Minor, RV 297 "Winter": I. Allegro non molto

0:22:53 維瓦爾第 - Chamber Concerto, RV 87 in C Major: III. Allegro assai

0:25:21 肖邦 - Etudes Op. 10: No. 12, Allegro con fuoco in C Minor "Revolutionary"

0:27:50 帕格尼尼 - 24 Caprices for Solo Violin: No. 24

0:32:36 肖邦 - Preludes Op. 28: No. 3 in G Major, Vivace

0:33:37 肖邦 - Preludes Op. 28: No. 8 in F-Sharp Minor, Molto agitato

0:35:49 貝多芬 - Piano Concerto No. 2 in B-Flat Major, Op. 19: III. Rondo. Allegro molto

0:41:57 穆索爾斯基 - Pictures at an Exhibition: No. 5 Ballet of the Unhatched Chicks《未出殼的小雞的芭蕾舞》

0:42:26 穆索爾斯基 - Pictures at an Exhibition: No. 7, Limoges. Le Marchè

0:45:04 維瓦爾第 - Flute Concerto in G Major, RV 436: I. Allegro

0:48:01 維瓦爾第 - Flute Concerto in G Major, RV 436: III. Allegro

0:50:44 貝多芬 - Piano Concerto No. 1 in C Major, Op. 15: III. Rondo. Allegro scherzando

0:59:34 巴赫 - The Well-Tempered Clavier, Prelude and Fugue No. 6: I. Prelude

1:01:15 肖邦 - Etudes Op. 25: No. 3 in F Major, Allegro

1:02:56 巴赫 - Partita No. 1 in B-Flat Major, BWV 825: VI. Gigue

1:05:28 巴赫 - Oboe Sonata in G Minor, BWV 1030b: IV. Allegro

1:09:00 貝多芬 - Symphony No. 3 in E Flat Major, Op. 55 "Heroic": III. Scherzo. Allegro vivace

1:14:36 維瓦爾第 - Chamber Concerto in F Major, RV 98 "Tempesta di mare": I. Allegro

1:16:46 維瓦爾第 - Chamber Concerto in F Major, RV 98 "Tempesta di mare": III. Presto

1:18:48 舒伯特 - Elk?nig D.328（魔王）

1:23:17 肖邦 - Etudes Op. 25: No. 9 in G-Flat Major, Assai allegro

1:24:17 肖邦 - Etudes Op. 25: No 11 in A Minor, Lento più allegro con brio

1:27:38 貝多芬 - Violin Sonata Op.30 No. 3: I. Allegro assai

1:33:34 斯卡拉蒂 - Sonata in G Major, K 146

1:36:01 帕格尼尼 - 24 Caprices for Solo Violon: No. 1 "L'arpeggio

1:37:51 柴可夫斯基 - Violin Concerto in D Major, Op. 35: III. Finale: Allegro vivacissimo（D大調(diào)小提琴協(xié)奏曲,作品35 - 第三樂(lè)章 終曲 - 極其活潑的快板）

1:47:03 肖邦 - Preludes Op. 28: No. 16 in B-Flat Minor. Presto con fuoco

1:48:08 肖邦 - Preludes Op. 28: No. 22 in G Minor. Molto agitato

1:48:58 維瓦爾第 - Concerto in G Major, RV 443: I. Allegro

1:52:25 肖邦 - Etudes Op. 25: No 12 in C Minor, Molto allegro con fuoco

1:55:09 貝多芬 - Piano Concerto No. 5 in E-Flat Major, Op. 73 "Emperor": III. Rondo. Allegro ma non troppo

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