怎麼跑步能夠瘦小腿？(轉)
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<P>文章來源:頂客論壇</P>
<P><IMG onmouseover="attachimginfo(this, 'attach_56074', 1);attachimg(this, 'mouseover')" onmouseout="attachimginfo(this, 'attach_56074', 0, event)" border=0 alt="" src="http://www.dk101.com/Discuz/attachments/month_0908/20090826_bf153047abb3c3e379575uZDSRazrmpn.jpg" onload="attachimg(this, 'load')"> <BR>跑步的確會使小腿變粗，短跑運動員的小腿就都很粗壯；跑步也會讓小腿變得結實，腿部線條更美，馬拉松</P>
<P>運動員個個小腿都很細。這都是因為跑步姿勢和跑步強度導致的。<BR><BR><SPAN style="POSITION: absolute; DISPLAY: none; TOP: 970px; LEFT: 213px" id=attach_56075 onmouseover="showMenu(this.id, 0, 1)"><IMG border=0 src="http://www.dk101.com/Discuz/images/default/attachimg.gif"></SPAN> <IMG onmouseover="attachimginfo(this, 'attach_56075', 1);attachimg(this, 'mouseover')" onmouseout="attachimginfo(this, 'attach_56075', 0, event)" border=0 alt="" src="http://www.dk101.com/Discuz/attachments/month_0908/20090826_3eeae6b4e5351e20d7560ENn4rvquaFz.jpg" onload="attachimg(this, 'load')"> </P>
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<DIV class=t_smallfont>2009-8-26 00:08</DIV></DIV>
<P><BR><BR> 在跑步的時候，用前腳掌先著地或整個腳同時著地的話，會對小腿前部的脛骨及膝關節造成損傷，並且會強烈刺激小腿肌肉，造成小腿變粗；如果跑步姿勢是盡量用腳跟先著地，然後由腳跟滾動到腳掌。這樣跑可以減少跑步對踝關節壓力，避免受傷。腳落地時的膝關節保持微曲，不要挺直，對膝關節有一個緩衝作用，還能拉伸小腿，對小腿肌肉的刺激並不強烈。這種跑法就不會使小腿變粗。跑步時，我們需要運用全部腿肌才可把身體躍起。其中主要是前大腿肌肉出力，但卻難免會用到小腿肌肉。為了避免出現蘿蔔腿，跑步完畢後，你可做些拉筋運動，來鬆弛緊繃的肌肉。<BR><BR> 即使採取了正確的跑步姿勢，女性朋友在慢跑初期仍會感覺小腿是在「長粗」，這是因為經常跑步後，小腿很疲勞、發僵、發硬、有緊繃感，讓女性朋友產生變粗的錯覺。<BR><BR><SPAN style="POSITION: absolute; DISPLAY: none; TOP: 1729px; LEFT: 213px" id=attach_56078 onmouseover="showMenu(this.id, 0, 1)"><IMG border=0 src="http://www.dk101.com/Discuz/images/default/attachimg.gif"></SPAN> <IMG onmouseover="attachimginfo(this, 'attach_56078', 1);attachimg(this, 'mouseover')" onmouseout="attachimginfo(this, 'attach_56078', 0, event)" border=0 alt="" src="http://www.dk101.com/Discuz/attachments/month_0908/20090826_0f2c7eb1922030bdf634bGVsyUS6iqUs.jpg" onload="attachimg(this, 'load')"> </P>
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<DIV class=t_smallfont>2009-8-26 00:08</DIV></DIV>
<P><BR><BR> 提起跑步，很多人都認為它是無氧運動，其實不然。當跑步強度大，劇烈的時候就是無氧運動，比如100米、200米、400米等短跑。短跑者都是採取前腳掌著地，這樣跑得更快，也需要強有力的小腿肌肉。因此，你會發現短跑運動員小腿都粗。當跑步強度低，時間長的時候就是無氧運動比如馬拉松等長跑，他們每天都跑十幾公里，他們的腿只會更細更勻稱，並沒有變粗。<BR><BR><SPAN style="POSITION: absolute; DISPLAY: none; TOP: 2376px; LEFT: 213px" id=attach_56076 onmouseover="showMenu(this.id, 0, 1)"><IMG border=0 src="http://www.dk101.com/Discuz/images/default/attachimg.gif"></SPAN> <IMG onmouseover="attachimginfo(this, 'attach_56076', 1);attachimg(this, 'mouseover')" onmouseout="attachimginfo(this, 'attach_56076', 0, event)" border=0 alt="" src="http://www.dk101.com/Discuz/attachments/month_0908/20090826_a8954ee4bf4f44f1b51cqDIml9VFyMEw.jpg" onload="attachimg(this, 'load')"> </P>
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<DIV class=t_smallfont>2009-8-26 00:08</DIV></DIV>
<P><BR><BR> 因此，避免小腿變粗的瘦身方法除了採取正確的跑步姿勢外，還要採取強度低，有節奏，持續時間較長的有氧運動下的慢跑，它消耗的是體內的糖和脂肪。慢跑的時間至少需要30分鐘，最多可進行1～2小時。但速度不能太快，要把心率控制在有氧運動的心率範圍內，也不能太慢，否則起不到鍛煉的作用。20分鐘以上的慢速長跑不但能大量耗盡體內的糖原，而且要動用體內的脂肪。由於慢速長跑不很劇烈，不會使機體過分缺氧，故有助於脂肪的消耗，從而達到減肥的目的。<BR><BR><SPAN style="POSITION: absolute; DISPLAY: none; TOP: 3040px; LEFT: 213px" id=attach_56079 onmouseover="showMenu(this.id, 0, 1)"><IMG border=0 src="http://www.dk101.com/Discuz/images/default/attachimg.gif"></SPAN> <IMG onmouseover="attachimginfo(this, 'attach_56079', 1);attachimg(this, 'mouseover')" onmouseout="attachimginfo(this, 'attach_56079', 0, event)" border=0 alt="" src="http://www.dk101.com/Discuz/attachments/month_0908/20090826_8da0f93d58f5a43bffbczTCEW38u5pAU.jpg" onload="attachimg(this, 'load')"> </P>
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<DIV class=t_smallfont>2009-8-26 00:08</DIV></DIV>
<P><BR><BR> 需要注意的是，體重較大想要減肥的人，自身的重量對關節的衝擊會比較大，對膝關節和踝關節都會造成傷害，因此不適合長期單一的慢跑運動，可以選擇橢圓儀、登山機、划船機、固定自行車來進行有氧減脂運動。<BR><BR><BR><SPAN style="POSITION: absolute; TOP: 3658px; LEFT: 213px" id=attach_56077 onmouseover="showMenu(this.id, 0, 1)"><IMG border=0 src="http://www.dk101.com/Discuz/images/default/attachimg.gif"></SPAN> <IMG onmouseover="attachimginfo(this, 'attach_56077', 1);attachimg(this, 'mouseover')" onmouseout="attachimginfo(this, 'attach_56077', 0, event)" border=0 alt="" src="http://www.dk101.com/Discuz/attachments/month_0908/20090826_6f44e5a8f42be8a9fbfdqp6XW6yyqgiE.jpg" onload="attachimg(this, 'load')"></P>