編譯：全民跑步雷萌萌
這是一套來自美國芝加哥的Robyn LaLonde教練的修復(fù)操，可以在15分鐘內(nèi)，增加血液循環(huán)，放松肌肉，減緩疼痛和疲勞。在休息或很放松的時候，可以一周做上一到三次。在做這套修復(fù)操前，首先要做90秒很有活力的熱身，站直彎腰，擺動腿，然后重復(fù)做以下五個動作作為一個循環(huán)。
Thisactive recovery routine from Chicago-based running coach Robyn LaLondeincreases circulation, loosens muscles, and flushes out soreness andfatigue—all in less than 15 minutes. Complete it on rest or easy-running daysat least once a week and as many as three times per week. Start with a90-second dynamic warmup of standing trunk twists and leg swings, next do thesefive moves straight through as one circuit, and then repeat all five movesagain.滑冰者Ice Skaters
站直，兩腳分開3腳寬的距離，腳趾和腳向前。放低身體呈蹲坐狀，然后把右腳伸到斜后方，左腿的后面，然后讓你的腳趾觸地，堅持一秒鐘，然后扭動臀部，以跳躍的姿勢向右邊躍出你的左腳，把左腳放到右腳后面，然后重復(fù)另一邊。重復(fù)左右的動作30十秒，大約15-20次。
Standwith your legs about 3 feet apart, feet and toes pointed forward. Lower yourbody to a gentle squat, then bring your right foot diagonally behind your leftleg and touch your toe down. Hold for one second, then fire up your glutes andpush off your left foot in a jumping movement to the right. Bring the left footdiagonally behind the right, then repeat on that side. Continue to push leftand right for 30 seconds—about 15 to 20 reps total.反向弓步Backward Lunges
右腳向后邁出一步。放低臀部，直到你的左大腿和地板平行，右膝蓋接近但不接觸地面。停頓2秒，收縮股四頭肌和腿筋回到起始動作。換腿重復(fù)動作一分鐘（每條腿大約各12次）
Take a step back with your right foot. Lower your hipsuntil your left thigh is parallel to the floor and your right knee is close to(but not touching) the floor. Pause for two seconds, then press your left heelinto the floor and contract your quads and hamstrings to return to start.Repeat, alternating legs, for one minute (about 12 reps per leg).行走下蹲Walking Squats
往下呈半蹲的姿勢，臀部往后，抬頭，膝蓋不過腳趾。控制步伐，向右邁出五步。再保持下蹲姿勢，兩只胳膊做五次跑步時的甩臂姿勢。再向左走五步，然后重復(fù)。左右兩邊再各重復(fù)一次，兩邊各兩次，大概45秒。
Lower into a squat, with butt back, and head up, andknees not passing toes. Take five controlled steps to the right. Remain insquatted position and do five running-arm swings with each arm. Walk five stepsto the left and repeat. Repeat one more time in each direction, for a total oftwo reps each way and about 45 seconds.單臂平板支撐Plank With Single-Arm Extensions
以彎曲雙臂的平板支撐開始，向前伸直一只手臂，用另一手臂支撐身體保持平穩(wěn)，然后盡可能拉長、減緩呼吸（如果發(fā)抖了，不要緊張，這是正常的）。保持十秒后，收回手臂換另一只手。在一分鐘內(nèi)兩只手臂各重復(fù)三次。
Start in a bent-arm plank position. Extend one armstraight in front while holding the rest of your body steady and taking long,slow breaths (don't sweat it if you shake—totally normal). Hold for 10 seconds,then bring your arm back down and lift the other one. Repeat three times oneach arm for a total of one minute.登山者M(jìn)ountain Climbers
做出俯臥撐的動作，把右膝蓋伸到胸部，在胳膊肘內(nèi)，然后收回到起始的動作。然后再做左邊，盡可能加快速度。這一組動作，重復(fù)7次。然后在做這組練習(xí)時把膝蓋伸出胳膊肘，在一分鐘之內(nèi)，重復(fù)7次這組動作。
Get into a pushup position. Bring your right knee upto your chest, inside your elbow, then return it back to the starting position.Do the same on the left, moving as quickly as possible; that's one rep. Repeatseven times. Then do the exercise again but bring your knee outside your elbow.Repeat another seven times for a total of about 1 minute.
