髋、膝、踝关节限制屈伸实验对“跑”的训练启示

On Enlightenment of Hip,Knee,Ankle Joints Bending-limitation Experiment to Running Training Design

该文设计髋、膝、踝关节限制屈伸实验,实验结果表明,髋关节的屈伸是人前行的主要动力,踝关节的屈伸是补充,而膝关节的作用更多参与折叠前摆,通过折叠使腿的摆动半径减小,从而增大摆动速度,为下鞭打提供更大的初速度.在跑的过程中,整个腿部的结构是以髋为轴的钟摆结构,这个钟摆是以髋关节为轴的,下肢带肌的作用远比下肢肌更大,所以"跑"技术训练的重点是以髋为核心的摆动为主.而现有"跑"训练中的误区是人们把整个腿部的结构理解为一个"Σ"形的弹簧结构,把膝关节的屈伸作为"跑"动作主体,所有的技术和力量训练也是围绕着"膝关节"来开展的.该文根据限制屈伸实验结果,对步幅和步频再理解,重新设计"跑"的步频训练重点,肌肉练习重点应上移,建立起髋关节屈伸为主、髋关节伸优先的动力定型.

The result of hip ,knee ,ankle joints bending-limitation experiment shows that the bending of hip joint is the driving force of human walking ;the bending of ankle joint is supplement .The knee joint joins bending forward ,improving waving speed by decreasing the radius of leg sway ,and provide greater initial velocity to backward swing of the legs .During the running process ,the structure of the whole leg is like a pendulum structure which takes hip s axial .In this structure ,lower limb muscles takes bigger role than upper limb muscles ,so the key point in running training is the sway of hip .The mistake in current run-ning training is ,the w hole leg structure is understood as a “Σ” spring structure ,w hich takes bending of knee joint as main point ,and all technology and strength training is involved around knee joint .Based on the result of bending-limitation experiment ,we need to rethink stride and frequency ,redesign the key point of running training ,the key point of muscle training should be increased ,and to set up a motive power structure which takes hip joint bending as center ,gives priority to hip joint extend .