Name: 17 分鐘跑步者柔韌性練習！跟讀 (17 Minute Runners Flexibility Routine! (FOLLOW ALONG))
Uploaded: 2025-04-13T15:41:12.000Z
Duration: 17 min 40 s

And today I've got another runner's flexibility routine.

今天，我又帶來了一套跑步者柔韌性訓練方法。

You're not really gonna need any equipment, but the ability to perform a calf stretch, either on a step, a wall, or in my case, some yoga blocks is gonna be useful.

你其實不需要任何設備，但在臺階上、牆壁上，或者在我的情況下，在一些瑜伽塊上進行小腿拉伸的能力會很有用。

Other than that, some time and space, and let's jump into this routine.

除此之外，還有一些時間和空間，讓我們進入這套程序吧。

Right, we're gonna kick things off with the usual hip circles.

好了，我們將以常見的 "嘻哈圈 "拉開序幕。

So seated, feet outside of shoulder width, chest up.

We're gonna drop both legs to the left-hand side, keeping the chest facing forward, back to center, back to the other side.

我們要把兩條腿放到左側，保持胸部朝前，回到中間，再回到另一側。

Just get a little bit of movement into the hips, into the lower back, as we warm up for this routine.

在這套動作的熱身過程中，臀部和腰部都要稍微運動一下。

We're gonna start off by taking a look at the glutes, loosen up the hips.

我們先從臀部開始，放鬆臀部。

We're then gonna take a look at the hamstrings, at the hip flexors, and a few bits in between.

然後，我們要看看腿筋和髖屈肌，以及中間的一些部位。

Nice, slow, controlled, as I just get things moving to begin with.

很好、很慢、很有節制，因為我只是讓事情開始動起來。

And then we're gonna want to finish facing towards our left-hand side.

So left-hand leg into external rotation, and we're gonna twist over this left leg.

We're gonna try and just fold forward over the front of this leg.

我們要試著向前摺疊這條腿的前面。

So think about pulling the chest forward, hinging from the hips, and feeling that stretch in the front leg glute.

所以，想想把胸部向前拉，從臀部開始彎曲，感受前腿臀部的拉伸。

You're gonna think about trying to push your foot across the body.

So try to push it into your hand, build up some tension.

所以，試著把它推到你的手上，製造一些緊張感。

And you're gonna try and exhale, and just drop deeper into the stretch.

你要試著呼氣，讓身體更深地進入拉伸狀態。

So if you can get your stomach all the way down onto your chest, you can begin trying to move your sternum closer towards the foot.

是以，如果你能將腹部一直壓到胸部，就可以開始嘗試將胸骨向腳部靠近。

Again, just looking for a nice stretch over this glute.

同樣，只是想讓臀部得到很好的拉伸。

Just gonna do a stretch now for the quad.

現在只想為四肢做個伸展運動。

So we're gonna bring the right knee forward right to where that left foot is.

所以我們要把右膝蓋向前伸到左腳的位置。

You're gonna tuck your foot underneath your bum, and we're just gonna lean back onto our left elbow, if you can do.

你要把腳放在屁股下面 我們要向後靠在左手肘上 如果你能做到的話

From here, you can take left foot, lock down that right knee, and then just try to lean back.

從這裡開始，你可以邁出左腳，鎖住右膝蓋，然後試著向後仰。

We should be feeling a stretch going over the quad and the hip flexor of this right-hand side.

我們應該感覺到四頭肌和右側髖屈肌的拉伸。

And brownie points, if you can think about squeezing your glute, trying to push the hip up towards the sky.

如果你能想著擠壓臀部，努力將臀部推向天空，那就會得到額外的加分。

It's gonna make this stretch more dramatic.

這會讓這個延伸段更有戲劇性。

We're just gonna hold this position for 30 seconds in total.

If you can do, you can keep trying to sink the shoulders back and get deeper into this stretch.

如果你能做到，就可以繼續嘗試將肩膀向後下沉，讓這個伸展動作更深入。

Okay, then come back up, back to that 90-90 position.

好的，然後再上來，回到 90-90 的位置。

Swivel around, we're gonna do the exact same on the other side here.

轉過來，我們在另一邊做同樣的動作。

So over that right-hand leg, find your 90-90 again.

所以，在右腿上，再次找到你的 90-90。

Sternum going over this front knee, we're gonna hinge forward as much as we can, thinking about rolling the pelvis.

胸骨越過前膝 我們要儘可能向前鉸鏈 想著滾動骨盆

Again, focusing on that stretch in that right-hand glute.

And then we're gonna do that rapid PNF, so try to push that foot across the body, inside of the thigh working.

然後我們要做快速的PNF動作，試著把腳推過身體，在大腿內側做動作。

Try to exhale, try to drop a little bit deeper into this stretch position.

試著呼氣，試著在這個伸展姿勢上放得更深一些。

We're just gonna hold this final position now for another 10 seconds.

我們現在要保持這個最終姿勢10秒鐘。

Again, trying to get that sternum as low as you can.

Okay, take that left knee, place it right where that right foot is, tuck the foot under.

好了，把左膝蓋放在右腳的位置，把腳收起來。

Right foot goes on top of the knee if you can.

如果可以，右腳放在膝蓋上方。

Then we're gonna lean back as far as we can do onto that right elbow if we can.

然後我們要儘可能地向後靠攏 儘可能地靠在右肘上

Stretch now going over the top of that left hip.

Use your glute to try and push the hip up into the stretch.

用臀部努力將臀部向上推到拉伸位置。

Now we should be feeling like a nice stretch over the quad, over the hip flexor, potentially even over the front of the shin as well because we've got that foot plantar flexed.

現在，我們應該感覺到四頭肌、髖屈肌以及脛骨前部都得到了很好的拉伸，因為我們的腳已經跖屈了。

I'm gonna hold this for 30 seconds or so.

Take some nice deep breaths if you can, thinking about trying to breathe down into where you're feeling that stretch, so right into the base of your belly.

如果可以的話，做一些深呼吸，想著試著向下呼吸到你感覺到拉伸的地方，比如腹部底部。

隨著時間的推移，進一步向後靠。

好了，我們可以從這個問題中走出來了。

We actually lie straight down onto our back.

So we're gonna grab just behind the knee of our left leg, pull it up to about 90 degrees.

所以我們要抓住左腿膝蓋後面 把它拉高到大約90度

You're gonna flex your foot as much as you can so pull the toes back.

你要儘量彎曲你的腳，把腳趾往後拉。

Try to extend the leg, keeping the toes flexed.

Go as far as you can, point the toes, go back down.

儘量往前走，腳尖點地，再往回走。

So kind of like a cycle of leg flex, point, back down.

是以，就像是一個屈腿、點穴、回落的循環。

We're gonna do 10 of these in total per side.

我們每邊總共要做 10 個這樣的動作。

Use the quad of the leg to try and extend the leg as close as you can to straight, really pulling those toes back towards you.

利用腿部的四肢力量，儘量將腿伸直，真正將腳趾向後拉。

You're gonna feel probably quite an intense stretch over hamstring, back of the knee, into the calf.

你會感覺到腿筋、膝蓋後部到小腿的拉伸很強烈。

And then if you find this easy, you can always try to pull the leg closer towards you to challenge that flexibility further.

如果你覺得這很容易，你可以嘗試把腿拉近，進一步挑戰靈活性。

So grab the right leg, lift up to 90 degrees, flex the toe, straighten the leg, pulling the toes back towards you, point it back down to the start.

是以，抓住右腿，抬起至 90 度，彎曲腳趾，伸直腿，將腳趾向後拉，再將腿指向起點。

Again, nice and slow, pointing the toes as far as you can in each direction.

同樣，動作要慢，腳尖儘量指向每個方向。

And once we finish this, we're gonna move to more of a standing position.

完成這個動作後 我們就可以換個站立姿勢了

So this one you're gonna want to be able to perform a calf stretch.

所以這個動作你要能做小腿拉伸。

So either grab a couple of yoga blocks or use a step or a wall for this next section.

是以，在接下來的部分，你可以拿幾塊瑜伽墊，也可以使用臺階或牆壁。

We're gonna place one block lying flat and then the other block just at an angle.

我們要把一個積木塊平放，然後把另一個積木塊傾斜放置。

So this is the angle we're gonna use for our calf.

And we're gonna start on the left-hand side like we did in the last.

我們從左側開始，就像上次那樣。

So place that heel as tight as you can, lean into it, keep the front leg straight, and then basically as far as you can, hinging forward until we feel a nice stretch over the calf.

所以，腳後跟要儘量繃緊，身體前傾，保持前腿伸直，然後儘量向前，直到我們感覺到小腿得到了很好的拉伸。

Now the calves are just a stubborn muscle.

現在，小腿只是一塊頑固的肌肉。

So unfortunately, we're gonna have to hold this one for at least a minute.

所以很遺憾，我們得把這個節目至少保留一分鐘。

Ideally, if you find that these are particularly tight, you might want to hold it for longer, sort of up to two minutes.

理想情況下，如果你發現這些東西特別緊，你可能需要保持更長的時間，最多兩分鐘。

But the focus is gonna be on just trying to sit here and feel that initial tension just drop off over a period of time.

但我們的重點是坐在這裡，感受最初的緊張感在一段時間內逐漸消失。

如果你願意，我們可以做一些 PNF 訓練。

That would consist of basically trying to press the toes into the blocks.

這基本上就是將腳趾壓入木塊中。

I'm gonna try and almost do like a calf raise, feel the calf itself contracts.

我要試著像小腿上舉那樣，感受小腿本身的收縮。

So for like five seconds, five, four, three, two, one.

And then once I relax, I should be able to try and move further into that range of motion or feel that the intensity of the stretch drops down slightly.

然後，一旦我放鬆下來，我就應該能夠嘗試進一步進入該運動範圍，或者感覺到拉伸的強度略有下降。

So one of those ones that can feel quite intense, quite nervy initially, and then it should quickly soften off.

是以，這是一種最初會讓人感覺相當緊張、相當神經質的藥物，但很快就會變得柔和。