原地跑烂跑的区别？ 原地跑的好处？英文双语对照

原地跑烂跑的区别？

地跑和慢跑虽然运动方式基本相同，但运动效果却大不一样：运动负荷不同：原地跑身体重心是上下起伏比较大，而慢跑重心是向前移动的，上下起伏较小，在相同频率下运动，原地跑要比慢跑对身体的负荷要大，原地跑脚和腿部发力是向上的，小腿肌肉容易疲劳，慢跑身体是向前运动的，相对来说腿部负荷较小。

运动效果不同：慢跑在跑的过程中速度的调节比较自由可快可慢，在能力范围内速度可以更快一点，而原地跑速度快了不能保持长时间运动。

在环境相同的条件下，慢跑比原地跑运动效果更好。总之，不管是原地跑不是慢跑，只要合理的运动，都能起到锻练身体的效果，在条件许可的情况，还是慢跑更好一点。

原地跑的好处？

原地跑是一种简单而又有效的锻炼方式，有以下几个好处：

1. 提高心肺功能：原地跑可以增强心肺功能，提高有氧代谢能力，增加肺活量和心脏扩张能力。

2. 减少脂肪：原地跑是一种高效的有氧运动，可以快速消耗体内的热量和脂肪，达到减肥的目的。

3. 增强下肢力量：原地跑需要运用到双腿大部分的肌群，特别是小腿肌群。长期坚持原地跑可以使下肢肌肉更加强壮，提高耐力、速度和爆发力。

4. 改善心理状态：适当的有氧运动可以促进身体释放内啡肽等多巴胺类物质，缓解压力、紧张以及焦虑等情绪问题。健身房中还会播放音乐来帮助锻炼者放松身心。

5. 易于控制：原地跑相比于户外跑步和健身器械来说更加安全且容易控制。适合不同程度运动者进行锻炼，且不受天气和时间限制。

总的来说，原地跑是一种简单方便并且有效的有氧运动，在室内或户外都可进行，特别适合那些缺乏时间或场地的人。

什么是原地跑？

在运动的时候，原地跑的好处是紧实大腿肌肉，在室内或过道挑选一块约一平方米左右的空地，赤脚原地坚持每天跑15分钟。

原地跑多少步？

180步。

原地跑步口令：“原地——跑步——走”。动作要领：听到“走！”的动令后，两手自然握拳抱起，提于腰际，小臂略平，上体保持立正姿势，抬起左脚，脚尖下垂，离地面约15公分，右脚照左脚一样交互跑动。身体平稳，两臂前后自然摆动，摆幅不要过大，做到“前不露肘，后不露手”。步速每分钟约180步。

原地车轮跑教学？

1、单腿模仿车轮跑———站立，扶物或不扶物，一腿支撑，一腿模仿车轮跑的动作，抬大腿至平同时大小腿折叠靠紧，应画圆需要自然打开折叠适度向前伸小腿，随画圆势积极下压以前脚掌着地向后“扒地”，其后又是再一次大小腿折叠前上抬，周而复始进行，体会车轮跑的动作，做一定次数后，换另一腿做，直至熟练。

2、仰卧举腿车轮跑———身体呈仰卧，举腿成九十度左右，按已形成正确动作概念，两腿在空中交替作蹬车轮动作，开始时可慢些，注意动作做正确，熟练后加快，以形成快速车轮跑动力定型。此练习可以在无负荷之下掌握动作。

3、原地车轮跑练习———在对动作方法明了后，按正确的动作方法尝试做原地车轮跑练习，开始时抬腿和画圆的幅度较小，待渐熟后要求逐渐加快加大幅度。

4、行进间车轮跑练习———在熟练掌握原地车轮跑后过渡到行进间车轮跑

练习，在行进间车轮跑熟练后，将车轮跑转化成快跑的动作。

原地踏步好还是原地跑好？

　　不能说跑步或者原地跑谁更好，只能说适合不同身体基础的人。原地跳或者原地跑的优势就是不限场地，即使下雨天也可以随时锻炼。而户外跑步比较自由多变。如果有增高的目的，那么原地跳比跑步效果更好。

健身跑教学？

首先跑步从腿到手再到头部，这其中运用膝关节、髋关节、肩关节的运动。首先需要激活我们的腿部肌肉，使肌肉去保护我们的膝关节（小腿三头肌、股四头肌、股二头肌、腘绳肌），可以做一些固定器械的训练或者静蹲。再激活上肢肌肉，肩绕环、振臂运动等，活动开肩关节。然后头部运动。

激活完毕后，上跑步机，先慢走3～5分钟，而后慢跑慢慢加速（自行调整速度），注意跑步的时候头要正，步调要稳，摆臂跟着步子来，呼吸要均匀（一般两部一吸三步一呼）。最后结束一定不要一下就停下来，先降速，走2～3分钟后再停，缓解乳酸堆积

原地跑和户外跑的区别？

原地跑没有速度，只有步频，同样步频下，原地跑不是真正的跑，它只是低抬腿，它是一个蹬地小跳（跳的程度和跳绳相似）和屈髋结合的动作，它没有跑步一样的髋超伸动作，臀部肌肉和腘绳肌发力明显变少。

keep户外跑可以原地跑吗？

可以，有定位，最多就是地图上你一直在一个点跑。

按照运动强度来说，其实原地跑消耗热量更快，强度更大，但是它不是核能锻炼下半身，所以想要减脂，只能减下小肚子和腿，尤其是大腿，户外跑会相对缓和一些，消耗的热量是属于舒缓而绵长的，对于全身脂肪都有很好的消耗作用。

晨跑原地跑有用吗？

有用。因为晨跑可以使身体适应运动并加强心肺功能，提高代谢率，帮助减脂塑形，缓解压力，提高人体免疫力，改善睡眠质量等多个方面。而原地跑的效果不如晨跑，但可以强化腿部肌肉等。所以如果时间和场地有限，原地跑也比不运动更好。但如果有条件，还是建议选择户外晨跑。晨跑可以使大脑释放多巴胺等神经递质，改善情绪和激励，有助于增加工作效率及心情的改善。而对初学者来说，晨跑要掌握正确的呼吸方法，调整步伐节奏等，才能保证效果，避免运动损伤。建议在晨跑前做好热身运动，控制好运动时间和强度，慢慢增加运动量，配合饮食营养，才能达到更好的效果。

Does place run sodden the distinction that run?

Although athletic way is basic and same,canter, but athletic effect is big however different: Athletic bear is different: Place runs body centre of gravity is to rise and fall up and down bigger, and canter centre of gravity is forward shift, rise and fall up and down lesser, move below same frequency, place runs should want to the bear of the body than cantering big, place runs foot and force of leg ministry hair are up, crus muscle is easy and fatigue, canter the body is forward movement, opposite for leg ministry bear is lesser.

Athletic effect is distinct: The adjustment that canters to be spent in the process middling speed that run is freer but fast but slow, inside capacity limits speed is OK a bit faster, and place runs rate became rapid irretentive move for long.

In the environment same condition falls, canter to run than place athletic effect is better. Anyhow, no matter be place,running is not to canter, want reasonable movement only, can have the effect of forging body, in the case that the condition permits, it is a bit better to still canter.

The advantage that place runs?

Place runs is a kind simple and exercise means effectively, have the following profit:

1.Improve heart lungs function: Place runs can enhance heart lungs function, increase capacity of metabolization having oxygen, increase vital capacity and heart dilate capacity.

2.Decrease adipose: Place runs is a kind of efficient campaign having oxygen, can deplete put oneself in another's position quickly the quantity of heat inside and adipose, achieve the goal that reduce weight.

3.Enhance lower limbs power: Place runs need uses the muscle with double major leg group, especially crus flesh group. It is OK to hold to place for a long time to run make lower limbs muscle more strong, rise endurance, speed and erupt force.

4.Improve mentation: Proper motion having oxygen can promote the body to release inside Fei peptide much cling to amine material, alleviate the mood problem such as pressure, insecurity and angst. Music still can be broadcasted to help the person that take exercise loosen body and mind in gym.

5.Control easily: Place runs to be compared mix at outdoors ran for gymnastical appliance more safe and easy control. Suit different level canvasser to undertake taking exercise, and do not accept weather and time restriction.

As a whole, place runs is a kind of brief home remedy and active campaign having oxygen, indoors or outdoors can undertake, fit those people that lack time or field particularly.

What is place runs?

When move, the advantage that place runs is muscle of close solid ham, indoors or the vacant lot that corridor picks to make an appointment with one square metre to control together, barefoot place insists to run 15 minutes everyday.

Does place run how many pace?

180 paces.

Place ran countersign: "Place -- ran -- go " . Behavioral essentials: Hear " go! " after command of execution, make a fist of two tactics nature is held in the arms case, carry at lumbar border, small arm is made the same score slightly, the upper part of the body maintain pose of stand at attention, raise left foot, tiptoe prolapse, make an appointment with 15 centimeter from the ground, right leg runs interactively euqally according to left foot move. The body is smooth, nature of two arms around swings, amplitude does not pass big, accomplish " before do not show ancon, the hand is not shown after " . Pace fast minutely about 180 paces.

Does place wheel run education?

1, thin leg imitates a wheel to run -- , stand, help content up or do not help content up, one leg is propped up, one leg imitates the movement that the wheel runs, carry ham comes smooth at the same time size leg fold relies on to tighten, should draw round need to open fold naturally to extend crus ahead moderately, next sign of the circle that follow a stroke is positive pressing with chela palm touchdown backward " gather up the ground " , it is ever since go up before size leg fold again carry, go round and round undertakes, experience the start that the wheel runs, after making fixed number, change another leg to do, till skilled.

2, lie on one's back the wheel that lift a leg runs -- , the body is shown lie on one's back, lift a leg to be controlled into 90 degrees, by already formed right movement concept, two legs make pedal wheel motion alternately in sky, in the begining but some slower, notice the movement is done correct, adroitness hind is accelerated, with forming fast wheel to run motivation finalizes the design. This exercise can be in without the movement masters under bear.

3, place wheel runs exercise -- , after be understood to behavioral method, by accurate behavioral method the attempt does place wheel to run exercise, carry in the begining leg and the range that draw a circle are lesser, wait for gradually ripe hind the requirement is accelerated gradually increase scope.

4, advance a wheel run exercise -- , after mastering place wheel adroitly to run, transfer to advance a wheel run

Exercise, be expert at enter a wheel to run after adroitness, run the wheel the action that is changed into tantivy.

Is place footfall still place has run very?

Cannot say ran or place runs who is better, can say to fit the person of different body foundation only. The advantage that place jumps or place runs is not restricted namely field, although rain,the day also can take exercise at any time. And outdoors ran is freer and changeful. If have the objective of heighten, so place jumping is better than ran effect.

Does fitness run education?

Above all ran arrives again in one's hand from the leg the head, this uses the campaign of joint of knee joint, hip joint, shoulder among them. Need to activation above all our leg ministry muscle, the knee joint that makes muscle goes protecting us (crus triceps, quadriceps, 2 flesh, Mo rope flesh) , the training that can make a few fixed instrument is static perhaps crouch. Activation again upper limbs muscle, the shoulder circles motion of annulus, raise one's arm to wait, the activity opens humeral joint. Next the head moves.

After activation ends, go up ran machine, first don't go yet 3 ～ 5 minutes, canter to be quickened slowly after that (adjust rate by oneself) , when noticing ran, the head wants, foot wants firm, move about arm follows pace to come, breath wants even (general two whiff 3 paces breathe out) . Final end does not want to stop certainly, fall first fast, after walking along 2 ～ 3 minutes, stop again, alleviate lactic acid piles up

Place runs and outdoors the distinction that run?

Place runs without speed, have pace frequency only, below similar step frequency, place runs is not true run, it is low only carry leg, it is ground of a pedal small jump (the degree that jump and skip likeness) the movement with the union that bend coxa, it exceeds without the coxa like ran extend an action, coxal muscle and force of hair of Mo rope flesh become little apparently.

Is Keep outdoors it is OK to run does place run?

Can, have fixed position, it is at most you are nodded in all the time on the map run.

According to athletic intensity for, actually place runs hectic quantity is faster, strength is greater, but it is not nuclear energy exercises below half body, want to reduce fat so, can decrease next little stomach and leg only, especially ham, outdoors run can opposite alleviation a few, the quantity of heat that use up is to belong to slow and continous is long, adipose to the whole body have use up action very well.

Does morning run does place run useful?

Useful. Because morning runs to be able to make the body gets used to motion and strengthen heart lungs function, raise metabolization rate, the help decreases fat model form, alleviate pressure, enhance power of human body immunity, improve the many aspects such as Morpheus quality. And the effect that place runs runs as morning, but can muscle of aggrandizement leg ministry. So if time and space are limited, place running is better than moving also. But if conditional, still suggest to choose outdoors morning to run. Morning runs can make cerebrum is released much cling to the nerve such as amine is given qualitative, improve mood and drive, conduce to the improvement that increases work efficiency and mood. And to abecedarian, morning runs should master accurate breathing method, adjust pace rhythm to wait, ability assures the result, avoid athletic loss. The proposal does good warm-up before morning runs, control good exercise time and intensity, add carry momentum slowly, cooperate dietary nutrition, ability achieves better result.