跑步是現代人日常最為簡便的一種運動,你只須穿上慢跑鞋、跨步出門,便可奔馳在路邊、公園或操場,但跑步真的只有這麼簡單嗎?本書將帶您深入探究關於跑步裡的大大學問。從跑步的起源來認識各種跑步類型,再藉由生物力學的分析了解跑步時身體的運作及高效率跑法,進而介紹跑步前後的暖身與收操,書中收錄共100種的拉筋伸展術,讓您在做好絕佳跑步準備之餘,也能預防運動傷害的發生,跑得安全才能跑得健康,閱讀本書讓它成為您專屬的跑步教練吧!
使用指南/6解剖圖譜-肌肉相關位置/8動作平面/10 跑步的起源/12跑步的生物力學/16伸展運動的優點/23 跑步暖身-動態伸展法/26 動態暖身的基礎知識/28 1 風箏開合(The Windmill)/30 2 跨步側彎(Side Bends with Stride)/31 3 交叉開展(Crossed Arc)/32 4 剪刀式(Scissors)/33 5 交替打水式(Alternating Arm Movement)/34 6 側彎(Side Bend)/35 7 髖旋轉(Hip Rotations)/36 8 蝴蝶式(Butterfly)/37 9 跨步旋轉(Stride and Twist)/3810 上身旋轉(Upper Body Rotation)/3911 髖開合擺(Leg Swings)/4012 迴旋蹲(Slalom)/4113 腳踝轉動(Ankle Rolls)/4214 高抬腿(Assisted Hip Flex)/4315 改良式上階梯(Stair Steps)/4416 正步行走(Goose Step)/45 跑步訓練後-靜態伸展法/46 靜態伸展的基礎知識/48 上半身伸展/50斜方肌(trapezius) 17 雙臂交叉抱膝伸展(Crossed-arms Pull)/52闊背肌(latissimus dorsi) 18 雙臂交叉前舉伸展(Antepulsion with Crossed Hands)/53 19 雙臂延伸抬高伸展(Raised Arm)/54 20 軀幹側彎伸展(Upper Body Side Bend)/55 21 四足式旋轉伸展(Side Slip)/56 22 支撐式側彎延伸伸展(Unilateral Pull with Support)/57腹直肌(rectus abdominis) 23 眼鏡蛇伸展(Cobra Position)/58腹斜肌(external obliques) 24 支撐式旋轉伸展(Upper Body Rotation with Support)/59 25 桿棒輔助旋轉伸展(Upper Body Rotations with Pole)/60 26 平躺旋轉伸展(Supine Upper Body Rotation)/61 27 平躺交叉伸展(Supine Crossover)/62腰方肌(quadratus lumborum) 28 站姿橫移伸展(Standing Crossover)/63 上半身、肩膀、胸廓伸展/64三角肌(deltoid) 29 雙臂後拉伸展(Bilateral Retropulsion)/66 30 鳥姿伸展(Bird Position)/67 31 支撐式雙臂後拉伸展(Retropulsion with Support)/68胸肌(pectoral) 32 被動雙臂水平後拉伸展(Assisted Rearward Pull)/69旋轉肌(rotator) 33 固定式肩膀上抬伸展(Forward Elbow Pull)/70肱二頭肌(biceps brachii) 34 輔助肩膀後伸伸展(Assisted Retropulsion)/71肱三頭肌(triceps brachii) 35 肩膀上抬伸展(Rearward Pull with Fingers)/72 36 手肘側拉伸展(Rearward Elbow Pull)/73 髖關節伸展/74內收肌(adductors) 37 坐姿蝴蝶式伸展(Static Butterfly)/76 38 支撐式髖外展伸展(Hip Abduction with Suppor)/77 39 弓字側蹲伸展(Alternating Hip Abduction)/78 40 躺姿蝴蝶式伸展(Supine Butterfly)/79外展肌(abductors) 41 側支撐式髖內收伸展(Adduction with Side Support)/80 42 交叉下彎伸展(Standing Rear Crossover)/81 43 前支撐式髖內收伸展(Standing Rear Crossover with Support)/82髂肌(iliacus) 44 騎士姿伸展(Knight's Position)/83 45 弓字蹲伸展(Low Stride)/84臀肌(gluteals) 46 躺姿交叉跨腳伸展(Supine with Crossed Leg)/85 47 坐姿交叉跨腳伸展(Crossed Leg Pull)/86 48 躺姿旋轉伸展(Supine Knee Pull)/87 49 坐姿抱膝伸展(Knee Pull to Chest)/88梨狀肌(piriformis) 50 椅姿伸展(The Chair)/89 51 躺姿椅姿伸展(Supine Pull to Chest)/90 52 支撐式椅姿伸展(The Chair with Support)/91 下肢伸展/92股四頭肌(quadriceps femoris) 53 跪姿後躺伸展(Rearward Lean)/94 54 被動髖膝彎曲伸展(Assisted Knee and Hip Extension)/95 55 側身髖膝彎曲伸展(Unilateral on Side)/96 56 鶴姿伸展(Flamingo Position)/97 57 騎士姿彎膝伸展(Knight's Position with Pull)/98腿後肌(ischiotibials) 58 髖彎曲伸展(Hip Flex)/99 59 直膝抬腿伸展(Foot Pull with Towel)/100 60 支撐式體前彎伸展(Hip Flex with Support)/101 61 被動直膝抬腿伸展(Assisted Supine Hip Flex)/102 62 被動髖彎曲伸展(Assisted Standing Hip Flex)/103 63 蹲姿髖彎曲伸展(Squat with one Foot Forward)/104 64 V字體前彎伸展(V-Seat)/105 65 改良式V字體前彎伸展(Seated Unilateral Hip Flex)/106腓腸肌[gastrocnemius (calf muscle)] 66 直膝抬腿踝背曲伸展(Supine Dorsal Ankle Flex)/107 67 推蹬式伸展(Pushup Position)/108 68 拉腳趾伸展(Toe Pull)/109 69 弓字推伸展(Solid Support Push)/110 70 被動踝背曲伸展(Assisted Dorsal Ankle Flex)/111 71 傾斜式踝背曲伸展(Inclined Flex)/112 72 預備起跑姿伸展(“set”Position)/113 73 直膝踝背曲伸展(Bilateral Pull with Towel)/114比目魚肌(soleus) 74 蹲姿伸展(Squat Position)/115 75 各就各位姿伸展(“On Your Mark”Position)/116 76 推鉛球姿伸展(Shot-put Position)/117 77 坐姿踝背曲伸展(Seated Foot Pull)/118 78 支撐式膝彎曲伸展(Knee Bends with Support)/119 79 加強式踝背曲伸展(Forced Dorsal Flexion)/120 80 登階踝背曲伸展(Support on Stair)/121脛前肌(tibial anterior) 81 跪姿伸展(Leg Shrugs)/122 82 交叉單側盤腿伸展(Seated Leg Crossover)/123 83 祈禱姿伸展(Prayer Position)/124 84 四足式伸展(Stretch on all Fours)/125 85 舞步伸展(Dance Step)/126 86 支撐式單腳站伸展(Raised Rear Support)/127 87 站姿交叉步伸展(Standing Leg Crossover)/128腓骨肌(peroneus) 88 坐姿踝內翻伸展(Seated Ankle Inversion)/129 89 重力式踝內翻伸展(Inverted Support)/130 90 直膝踝內翻伸展(Straight-leg Pull)/131足底筋膜(plantar fascia) 91 跨步伸展(Forward Stride with Knee Bend)/132 92 踮腳尖伸展(Toe Support)/133 93 腳趾背曲伸展(One-hand Pull)/134 94 跪姿足底伸展(Support on Knees)/135 呼吸肌伸展動作/136 呼吸肌伸展的基礎知識/138 95 肋骨平台擴張伸展(Rib Cage Expansion)/140 96 被動擴胸伸展(Assisted Elbow Pull)/141 97 游泳姿伸展(Swimmer's Position)/142 98 抱腿伸展(Leg Pull)/143 99 頭傾斜伸展(Neck Lean)/144 100 抬下巴伸展(Chin Raise)/145 組合操/146肌肉名詞索引/150參考書目/152