跑步得基本要领是什么？在部队跑步对有什么要求没？ 军队的士兵的跑步方法及要领是什么
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2\u3001\u9f50\u6b65\u3001\u8dd1\u6b65\u5411\u540e\u8f6c
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1\uff0e\u51fa\u5217
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2\uff0e\u5165\u5217
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1\uff09\u73ed\u96c6\u5408
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2\uff09\u6392\u96c6\u5408
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3\uff09\u8fde\u96c6\u5408
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4\uff09\u8425\u96c6\u5408
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2\u3001\u505c\u6b62\uff0c\u6307\u6325\u5458\u5e94\u4e0b\u8fbe\u3001\u7acb\uff0d\uff0d\u5b9a\u201d\u7684\u53e3\u4ee4\u3002\u542c\u5230\u53e3\u4ee4\uff0c\u6309\u7167\u7acb\u5b9a\u7684\u8981\u9886\u5b9e\u65bd\uff0c\u5206\u961f\u7684\u52a8\u4f5c\u8981\u6574\u9f50\u4e00\u81f4\u3002\u505c\u6b62\u540e\uff0c\u542c\u5230\u201c\u7a0d\u606f\u201d\u7684\u53e3\u4ee4\uff0c\u5148\u81ea\u884c\u5bf9\u6b63\u3001\u770b\u9f50\uff0c\u518d\u7a0d\u606f\u3002
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首先，必须要有良好的身体姿势（Posture）；而良好身体姿势的先决条件是具备适当的肌肉力量。一些可以强化肌肉力量的运动如：仰卧起坐、伏地挺身、交互蹲跳、引体向上等都对维持良好的身体姿势以及获得有效的跑步动作有益。
标准的跑步姿势是，头部与躯干保持正直，身体相当放松，抬头，眼睛正视前方，手臂自然下垂，手指轻握微向身体中线。脚跨步向前踩时刚好是在身体重心的正下方。
初学跑步的人都犯有步幅太大（Over-striding）的错误；也就是当脚跨步向前踩时，脚著地瞬间的位置是在身体重心的前方。不论体型如何，每个人都有他适宜的步幅长度。其方法是靠经常的练习与尝试修正。
其他一些常犯的错误动作包：脚踩地时，脚尖向内或向外；身体弹跃的动作过分明显；手臂摆振太大或成左右方向摆动。跑步动作，应该是力求顺畅自然，并且将所有过分强调的动作减至最低程度。
千万不要用脚尖跑，这是一般初学者常患的毛病。这种跑法，当脚尖每次接触地面时，小腿肌肉和脚跟键承受相当大的负荷，长时间下来，小腿会有疼痛现象。以耐力型的长跑来说，以脚跟或全脚掌著地的方式跑才是合理。
呼吸的搭配对跑者的速度控制相当重要，以笔者的经验，用步数搭配呼吸是不错的做法。维持均速时，以4步吐气、2步吸气、加速时以3步吐气、3步吸气，耗氧量大时以2吐2吸为原则。
强度的控制：
控制的关键在於确定最适宜的运度强度（Workload Intensity），也就是所消的配速（Running Pace）。先了解跑步的心跳反应，在予以调整跑步的速度。反覆尝试，就不难找出适当的速度了。
其公式为：（220－年龄）－ 休息时每分钟心跳 × 75％＋ 休息时每分钟心跳
例：年龄40岁，休息时每分钟心跳为80次
则(220－40) － 80 × 75％ ＋ 80 ＝100 × 75％＋80 ＝155
即此人最适当的训练心跳数为155次/分钟
没有经验的跑者，在开始跑步时前段时间因跑得太快，很快的心跳反应状态超过了其理想心跳数，以至於后半段跑得很辛苦。
因此，对配速控制较差者，可以在开始跑后5分钟时，测量其心跳反应，再调整其跑步速度，依此方法练习，很快地就可以将配速控制得很好。一般青少年理想的运动心跳数可於每分钟150-180次之间。
跑步的运动伤害：
常见的跑步运动伤害有：胫骨骨膜发炎、膝痛、肌肉拉伤甚或断裂、肌键发炎或骨折等。发生的最大原因在於运度过度－太多、太急，因此，一定要循序渐进，逐步增强运动功能。
开始时的肌肉酸痛属於正常现象，原因是肌肉受到新的刺激的缘故，只需跑步方法正确，酸痛现象会逐渐消除。
跑步时不要往后面看,眼睛一直看着前面,这样会好点,还有,三步一吸三步呼,人的体能都有个坎,再最累的那段时间你要挺过来,挺过来感觉就没那么累了
1.耐力的系统训练所有跑步都需要很强的耐力）
2.短跑的摆臂姿势要大一些，长跑的摆臂姿势要小一些，
3.所有项目中，呼吸节奏要一致，跑步节奏也要一致。
单人和队列都要求步伐整齐，动作标准。好看！！！！
当然跑越野和百米除外
绛旓細瑕侀:宸﹀皬鑵垮湪鍙冲皬鑵垮悗浜ゅ弶,杩呴熷潗涓,涓ゆ墜鑷劧鏀惧湪涓よ啙涓,涓婁綋淇濇寔姝ｇ洿銆 (涔)韫蹭笅 鍙ｄ护:韫蹭笅銆 瑕侀:鍙宠剼鍚庨鍗婃,鑷閮ㄥ潗鍦ㄥ彸鑴氳窡涓(鑶濈洊涓嶇潃鍦),涓ゆ墜鑷劧鏀惧湪涓よ啙涓,涓婁綋淇濇寔姝ｇ洿銆傝共涓嬭繃涔,鍙嚜琛屾崲鑴氥 (鍗)璧风珛 鍙ｄ护:璧风珛銆 瑕侀:鍏ㄨ韩鍗忓姏杩呴熻捣绔,鎴愮珛姝ｅЭ鍔挎垨鎴愭寔鏋(鐐)銆佽偐鏋(绛)绔嬫濮垮娍銆
绛旓細鍐涢槦涓殑瑕佹眰锛寰掓墜璺23鍒嗛挓鍚堟牸锛19鍒嗛挓浼樼锛屾瑁呰窇27鍒嗛挓鍚堟牸锛21鍒嗛挓浼樼銆傝繖涓垚缁╁熀鏈瘮寰堝浜虹┛鐫杞讳究杩愬姩瑁呭湪涓撲笟杩愬姩鍦虹殑鎴愮哗閮借濂界殑澶氥傝鐭ラ亾鍐涢槦鐨勮鐭╄櫧鐒朵弗鑻涳紝浣嗘槸涔熸瀬搴﹂敾鐐间汉锛屾瘯绔熸晫浜哄彲涓嶄細缁欑敤鎴锋椂闂存満浼氱儹韬箣绫荤殑銆傝屼笖鍙湁澹叺浠礌璐ㄨ繃纭紝鍥藉鍜屼汉姘戞墠鑳藉畨蹇冩妸鐢熷懡璐骇瀹夊叏浜ゅ埌鍐涗汉...
绛旓細璺戞鏃朵笉瑕佸線鍚庨潰鐪,鐪肩潧涓鐩寸湅鐫鍓嶉潰,杩欐牱浼氬ソ鐐,杩樻湁,涓夋涓鍚镐笁姝ュ懠,浜虹殑浣撹兘閮芥湁涓潕,鍐嶆渶绱殑閭ｆ鏃堕棿浣犺鎸鸿繃鏉,鎸鸿繃鏉ユ劅瑙夊氨娌￠偅涔堢疮浜
绛旓細2. 璺戞鏃讹紝澹叺鍙兘浼氭惡甯﹁澶囷紝鍏堕噸閲忛氬父涓20銆30鎴35鍏枻銆3. 瀹屾暣鐨勮澶囧寘鎷啗闈淬佷綔鎴樿儗蹇冦佽鍥娿侀挗鐩斻95寮忔ā鎷熸灙銆佹ā鎷熷脊澶广佹ユ晳鍖呫佹按澹剁瓑銆傚鏋滆澶囬噸閲忎笉瓒筹紝浼氱敤鏉犻搩鐗囪ˉ瓒炽4. 瀵逛簬杞昏璺戞锛屽＋鍏典細绌跨潃瑙ｆ斁闉嬨佺煭瑁ゅ拰鑳屽績銆5. 鏂板叺鍦ㄨ缁冩椂鎼哄甫鐨勮澶囬氬父閲20鍏枻锛屽寘鎷81-1寮忔鏋紙...
绛旓細鎸囨尌鍛樺拰闃熶紞涓璧疯笍姝ワ紝鐒跺悗绔嬪畾銆傝窇姝ヤ笌绔嬪畾鍔ㄤ綔瑕侀 璺戞涓昏鐢ㄤ簬蹇熻杩涳紝鏄垜鍐涙棩甯歌杩涗腑甯哥敤姝ユ硶涔嬩竴銆 鍙ｄ护锛氳窇姝モ斺旇蛋锛岀珛--瀹氥傚惉鍒伴浠わ紝涓ゆ墜杩呴熸彙鎷(鍥涙寚铚锋彙锛屾媷鎸囪创浜庨鎸囩涓鍏宠妭鍜屼腑鎸囩浜屽叧鑺)锛屾彁鍒拌叞闄咃紝绾︿笌鑵板甫鍚岄珮锛屾嫵蹇冨悜鍐咃紝鑲橀儴绋嶅悜閲屽悎銆傚惉鍒板姩浠わ紝涓婁綋寰墠鍊撅紝涓よ吙寰...
绛旓細1. 鍦ㄩ儴闃涓紝杩涜5鍏噷璺戞璁粌鏄竴椤归噸瑕佺殑浣撹兘鑰冩牳椤圭洰銆2. 寰掓墜璺戞鐨鍙婃牸绾挎槸23鍒嗛挓锛21鍒嗛挓鍐呬负鑹ソ锛屼紭绉鍒欓渶瑕佸湪19鍒嗛挓涔嬪墠瀹屾垚銆3. 濡傛灉鏄叏鍓瑁呰繘琛5鍏噷瓒婇噹璺戯紙鍖呮嫭闆ㄨ。銆佹按澹躲佹寧鍖呫佸脊琚嬨佸脊澶瑰拰姝﹀櫒绛夛級锛屽強鏍兼椂闂存槸27鍒嗛挓锛24鍒嗛挓鍐呬负鑹ソ锛屼紭绉鍒欓渶瑕佸湪21鍒嗛挓涔嬪墠瀹屾垚銆4. 閫氳繃...
绛旓細璺戞涓昏鐢ㄤ簬蹇熻杩涖傚姩浣瑕侀锛氬惉鍒扳滆窇姝モ濈殑棰勪护鏃讹紝涓ゆ墜杩呴熸彙鎷筹紙鍥涙寚铚锋彙锛屾媷鎸囪创浜庨鎸囩涓鍏宠妭鍜屼腑鎸囩浜屽叧鑺傦級锛屾彁鍒拌叞闄咃紝绾︿笌鑵板甫鍚岄珮锛屾嫵蹇冨悜鍐咃紝鑲橀儴绋嶅悜閲屽悎銆傚惉鍒扳滆蛋鈥濈殑鍔ㄤ护鍚庯紝涓婁綋寰悜鍓嶅撅紝涓よ吙寰集锛屽悓鏃讹紝宸﹁剼鍒╃敤鍙宠剼鎺岀殑韫姏璺冨嚭绾85鍘樼背锛屽墠鑴氭帉鍏堢潃鍦帮紝韬綋閲嶅績鍓嶇Щ锛...
绛旓細濮垮娍鍜屾憜鑷 璺戞鏃剁殑涓婅偄濮垮娍鍗佸垎閲嶈锛岃函骞插簲淇濇寔鐩寸珛鑰岀暐寰炬枩鐨勫Э鍔裤傝韩浣撳井寰墠鍊惧彲浠ュ湪璺戞杩囩▼涓负韬綋鎻愪緵鏇村ぇ鐨勫姩鍔涖傚彟澶栵紝鍓嶅剧殑濮垮娍涔熸湁鍒╀簬姝ｇ‘鐨勬憜鑷傚姩浣溿傝窇姝ユ椂浣犵殑鍙岃噦搴斿憟90搴﹁锛屽湪韬共鍚庢柟鎽嗗姩銆傛兂璞″弻鎵嬫彙鐫涓鍙搧閿わ紝鎶婇拤瀛愰拤鍦ㄨ韩鍚庣殑澧欎笂锛屼綘灏辨竻妤氳繖鏄竴绉浠涔鏍风殑鎰熻浜嗐傞熷害 ...
绛旓細閮ㄩ槦瀵逛綋鑳界殑瑕佹眰锛鍐涢槦瀵瑰＋鍏电殑浣撹兘瑕佹眰闈炲父楂橈紝鍥犱负澹叺闇瑕佸湪鍚勭澶嶆潅鍜岃壈闅剧殑鐜涓嬫墽琛屼换鍔°備互涓嬫槸涓鑸鐨勯儴闃瀵逛綋鑳界殑瑕佹眰锛1銆佹湁鑹ソ鐨勫績鑲哄姛鑳藉拰鑰愬姏锛岃兘澶熷揩閫璺戞銆侀暱鏃堕棿琛屽啗鍜岃礋閲嶈鍐涖2銆佸叿鏈夎冻澶熺殑鍔涢噺鍜岀垎鍙戝姏锛岃兘澶熷畬鎴愬悇绉嶄綋鑳借缁冨拰鐗圭浣滄垬浠诲姟锛屽鏀鐧汇佹惉杩愮瓑銆3銆佸叿鏈夎緝楂樼殑鏁忔嵎搴﹀拰...
绛旓細3銆佽窇姝ワ細涓昏鐢ㄤ簬蹇熻杩 琛岃繘閫熷害姣忓垎閽170-180姝ャ傚浣曠珛瀹氾細鍚埌鈥滅珛瀹氣濈殑鍙ｄ护鍚庯紝鍐嶅悜鍓嶈窇涓ゆ锛岀劧鍚庡乏鑴氬悜鍓嶅ぇ鍗婃锛堜袱鎷虫敹浜庤叞闄咃紝鍋滄鎽嗗姩锛夌潃鍦帮紝鍙宠剼闈犳嫝宸﹁剼锛鍚屾椂灏嗘墜鏀句笅锛屾垚绔嬫濮垮娍銆傝窇姝ョ殑绗竴姝ヤ竴瀹氳璺冨嚭鍘伙紝鍓嶈剼鎺岀潃鍦帮紝鍦ㄦ暣涓窇姝ヨ繃绋嬩腑锛岄兘涓嶈兘鍏ㄨ剼鎺岀潃鍦帮紱绔嬪畾鏃讹紝瑕佹敞鎰忛潬鑵...
