<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 短跑要求我們擁有好的爆發力，而長跑考驗的就是耐力，想要在長跑中取得勝利，就要我們掌握</font></font><a href=”http://www.39yst.com/flist/1005297-1.html” style=”color: rgb(51, 51, 51); text-decoration: none;” target=”_blank”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>長跑技巧</font></font></a><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>，那你知道</font></font><a href=”http://www.39yst.com/flist/1438420-1.html” style=”color: rgb(51, 51, 51); text-decoration: none;” target=”_blank”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>1500米長跑技巧</font></font></a><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>有哪些嗎?</font></font><a href=”http://www.39yst.com/flist/975283-1.html” style=”color: rgb(51, 51, 51); text-decoration: none;” target=”_blank”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>跑步注意事項</font></font></a><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>有什麼?下面給大家介紹一下1500米長跑技巧，一起來看看吧，希望能夠對大家有所幫助!</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 1500米長跑技巧介紹：怎樣提高長跑成績</font></font></strong></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 一、賽前註意</font></font></strong></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 1、賽前30分鐘喝一些高濃度的葡萄糖水(葡萄糖是單醣可迅速消化吸收直接作用於肌肉)，不要喝其他飲料，口渴可喝白水，賽前30分鐘之內不要吃任何食物。</font><font style=”vertical-align: inherit;”>切記!</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 2、比賽當天絕對不能吃巧克力等甜食，吃了比賽時嗓子會發粘。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 3、了解一下對手的情況。</font><font style=”vertical-align: inherit;”>誰的水平高，誰的成績好，做到心中有數。</font><font style=”vertical-align: inherit;”>其次是自己做好充分準備。</font><font style=”vertical-align: inherit;”>準備一套穿著舒適的運動服，切記運動鞋不能穿新的，易磨腳。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 二、準備活動</font></font></strong></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 1、先慢跑微出汗就可以。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; text-align: center;”> </p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 2、做壓腿、壓腰、轉體、抻肩等活動，將相關的關節、韌帶、肌肉都活動開。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 3、做2、3個30米的加速跑。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 以上內容在比賽前20分鐘做完。</font><font style=”vertical-align: inherit;”>以後的時間要注意</font></font></strong></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 1、上跑道後做幾次原地的縱跳，提高一下興奮。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 2、這段時間要注意保持體溫，不要使身體涼下來。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 三、比賽時</font></font></strong><a href=”https://17tengsu.com.tw/product/yixiangjiuying/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>一想就硬</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/blackgold/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>美國黑金</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/sentrip/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>韓國</span><span style=”font-family:calibri”>Sentrip</span><span style=”font-family:宋体”>助勃口溶片</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/bilijin/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>必利勁</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/honjinweige/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>偉哥</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/kamagra/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:calibri”>KAMAGRA<span style=”font-family:宋体”>果凍威爾剛</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/v8/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>保羅</span><span style=”font-family:calibri”>V8</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/levitra/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>樂威壯</span><span style=”font-family:calibri”>LEVITRA</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/deguoheimayi/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/maca/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>瑪卡</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/goodman-vvk/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>美國</span><span style=”font-family:calibri”>GOODMAN</span><span style=”font-family:宋体”>增大丸</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/goodman-vvk/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>美國</span><span style=”font-family:calibri”>VVK</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/titan-gel/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>增大軟膏</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/titan-gel/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>外用軟膏</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/vimax/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:calibri”>VIMAX</span><span style=”font-family:宋体”>增大丸</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/maxman/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>美國</span><span style=”font-family:calibri”>maxman</span></span></span></u></u></a> </p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 1、用嘴和鼻子同時呼吸，舌頭頂上顎，讓空氣從舌頭兩側通過，可以濕潤空氣，也避免涼空氣直吹嗓子。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; text-align: center;”> </p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 2、全程均速，呼吸一定要均勻，可以的話守在2-3位，小心被圍坐“包廂”，不夠實力的話不要勉強跟跑。</font><font style=”vertical-align: inherit;”>比賽開始後，起跑時有的人衝的非常猛，這樣的人都得不了好成績，不要亂跟。</font><font style=”vertical-align: inherit;”>速度夠的話腳跟不要著地，直接用腳前掌著地和蹬步。</font><font style=”vertical-align: inherit;”>在後400米發力、但要確保不要到後100米就無以為繼，衝刺時加快擺臂頻率。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 掌握長跑的四個要領</font></font></strong></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 雖然長跑是一項經濟、有效的有氧運動，但社會的認可、百姓的參與還遠沒有達到應有的規模效應。</font><font style=”vertical-align: inherit;”>主要原因是鍛煉者沒有正確掌握長跑的技術要求和合理地分配體力，從而不能體會長跑運動帶來的樂趣和獲得身體上的收益，並終予以放棄。</font><font style=”vertical-align: inherit;”>下面就和朋友們談談如何進行長跑運動。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 健康長跑也屬於較大強度、耐力性項目，持續時間一般在30～40分鐘左右。</font><font style=”vertical-align: inherit;”>它一方面要求盡量減少能量的消耗，以保證跑完全程;一方面還要維持一定的跑速。</font><font style=”vertical-align: inherit;”>所以，正確地掌握運動要領、合理地分配體力是非常重要的。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 1、正確的跑步動作</font></font></strong></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 堅持跑步能夠讓我們的身體更加強壯，但是不正確的跑步會讓我們的身體受到損傷，起跑後，兩肩稍提，兩臂彎曲成90度，隨著跑的節奏自然擺動，前後擺動不大而稍有上下彈動，肩稍抬高;跑步中大腿前抬較高，後蹬充分，這樣可使腹部肌肉緊張;腳尖要朝向正前方，後蹬要有力，落地要輕柔，動作要放鬆。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 2、腳的著地動作</font></font></strong></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 跑步的時候主要用的就是雙腳，因此，腳的著地動作應該多注意，保證動作的正確性，應採取全腳掌落地然後過渡到前掌蹬地的方式。</font><font style=”vertical-align: inherit;”>這種方式，腿的後部肌肉比較放鬆，跑起來省力，但速度較慢，適於大多數人和初學者平時健身。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 3、控制腹肌</font></font></strong></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 長跑中腹肌應適度緊張，注意提氣，這本身就是對呼吸器官功能的訓練，也是對腹肌的鍛煉。</font><font style=”vertical-align: inherit;”>在跑動中，腹部壓力增大。</font><font style=”vertical-align: inherit;”>腹肌的控制力就能使肚子不至下垂或突出，它對保持身體的健美很有效。</font><font style=”vertical-align: inherit;”>當然，隨著年齡的增長，腹肌力量會減退，可適當增加一些增強腹肌的練習內容。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 4、正確呼吸</font></font></strong></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 在長跑的過程中，要注意呼吸方式和節奏，一定要有自己的呼吸節奏，並且在跑步的時候要自己調節。</font><font style=”vertical-align: inherit;”>一般情況下，可兩步一吸或三步一吸，注意節奏不能起伏過大。</font><font style=”vertical-align: inherit;”>吸氣方式上，應盡量採用鼻呼吸和口鼻混合呼吸。</font><font style=”vertical-align: inherit;”>冬季長跑時，可用舌抵住上齶，以避免冷空氣直接大量吸入而造成對氣管、支氣管的刺激。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; text-align: center;”> </p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 跑步技巧七忌</font></font></strong></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 1.大步跑。</font><font style=”vertical-align: inherit;”>大步跑使肌肉處在拉伸而效率不高的狀態下，導致足部在膝蓋前方著地，從而產生製動作用。</font><font style=”vertical-align: inherit;”>你會感覺好像著地很沉重，足部在膝蓋前方擊打地面。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 2.浪費體力的動作過多的上下運動浪費體力。</font><font style=”vertical-align: inherit;”>大的原因是抬膝過高或步幅太小。</font><font style=”vertical-align: inherit;”>你會感覺好像在原地跑，而不是向前跑，因而可能出現小腿肚子繃緊或受傷的問題。</font><font style=”vertical-align: inherit;”>在軀幹前交叉擺臂，牽制了向前的動作，則又是一個浪費體力的例子。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 3.足弓過度內壓，這使支撐足弓的肌肉承受額外應力，反過來牽拉附於脛骨內側的肌肉。</font><font style=”vertical-align: inherit;”>於是膝蓋內旋，變得緊張。</font><font style=”vertical-align: inherit;”>臀肌由於膝蓋內旋而處在效率不高的狀態，引起髖屈肌和背部緊張和骨盆傾斜。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 4.坐在臀部上。</font><font style=”vertical-align: inherit;”>這種姿勢是盆骨前傾、臀部後縮，這樣會減少後腿腱和臀肌的力量。</font><font style=”vertical-align: inherit;”>這常常是關鍵肌肉不夠強健、骨盆調整狀況較差以及髖屈肌緊張所造成的，不過跑步過程中的疲勞也會引起這種姿勢。</font><font style=”vertical-align: inherit;”>這會導致許多背部和臀部疾患。</font></font><a href=”https://17tengsu.com.tw/product/meiguodshui/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本興奮劑</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/meiguodshui/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>美國</span><span style=”font-family:calibri”>D</span><span style=”font-family:宋体”>水</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/kpmyinzhi/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本淫汁</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/ssi/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本潮吹</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/moguitianshi/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>魔鬼天使催情液</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/mima/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>瀰漫之夜</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/mima/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>惡魔丘比特</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/rush/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:calibri”>RUSH</span></span></u></u></a><a href=”https://17tengsu.com.tw/product/yidixiaohun/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>一滴銷魂</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/ghb/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>乖乖水</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/kayan/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>卡宴催情春藥</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/shunvkexing/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本淑女剋星精華素</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/ghb/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:calibri”>GHB</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/moguitianshi/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>催情水</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/kayan/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>卡宴春藥</span></span></span></u></u></a> <a href=”https://17tengsu.com.tw/product/meiguodshui/”><u><u style=”text-decoration:underline; text-underline:single”><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>女性春藥</span></span></span></u></u></a></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; text-align: center;”> </p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 5.腳掌過於外翻腳掌不是過於內旋，而是內旋不夠，停留在外緣。</font><font style=”vertical-align: inherit;”>這削弱了腳掌吸收衝擊力的能力，增加了應力性骨折的風險。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 6.髖關節驅動不夠，過多依賴四頭肌(大腿前肌)和髖屈肌，而不是利用後腿腱(大腿後肌)和臀部，會減小步幅的距離，削弱步幅的力量。</font><font style=”vertical-align: inherit;”>應盡力前擺和後擺。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 7.髖部下沉，這使足部落地方法不當，可能導致下腰及腿部外側的疾患。</font></font></p>
<p style=”margin: 15px 0px; padding: 0px; border: 0px; line-height: 28px; color: rgb(51, 51, 51); font-family: 宋体, Arial, Helvetica; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;”><strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”> 結語：</font></font></strong><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>以上就是關於</font></font><a href=”http://www.39yst.com/flist/1438420-1.html” style=”color: rgb(51, 51, 51); text-decoration: none;” target=”_blank”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>1500米</font></font></a><a href=”http://www.39yst.com/flist/1005297-1.html” style=”color: rgb(51, 51, 51); text-decoration: none;” target=”_blank”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>長跑技巧</font></font></a><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>介紹，如果你想提高自己長跑的速度，那麼就要多了解這些知識。</font><font style=”vertical-align: inherit;”>文中還介紹了長跑的四個要領，及跑步技巧七忌，相信大家已經掌握這些技巧了吧，希望能夠幫助到大家哦!</font></font></p>
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