1. 752型分光光度计如何使用
ABS——吸光度方式、T——透透射比方式、C——直读浓度方式、F——斜率,MODE——是选择模式,按一下此键为吸光度A模式,再按一下为透光度T模式,以此类推,至浓度C模式,斜率F模式。PC打印,0%T调零,100%T调满度。
2. 752分光光度计的使用方法
一般是关闭光源那个通道的时候调零,打开用纯水或者空白调100。
我们是用纯水调零,记空白读数,算的时候减掉就行,样品多的时候直接放4个,测完换样品的时候保留空白,换其他3个,因为我们仪器太古老,有时候不稳。至于拉杆架位置对应的样品,你自己打开样品室拉拉看就知道了
3. 752型分光度计注意事项
nan是空的意思,是不是没放样品池
4. 752型分光光度计如何使用视频
工业摄像机就是用作安防视频监控的摄像机,在它下面还有一类摄像机是民用(家庭)的,如电脑网络的摄像头和家庭用的DV拍摄机。752*582的是44万的模拟摄像机的像素,一般在480电视线左右。其价位在300--2000之间,那要看它的附加功能的好坏来定。
5. 使用721型752型分光光度计应注意哪些问题
掌握科学和正确的跑步方法能够对人起到强身健体、愉悦身心的作用,而不科学和非正确的方法不但不能起到锻炼效果,反而会对人体健康产生一定的负面影响。所以,人们应根据自身的具体情况按照一定的要求进行跑步锻炼。
跑步姿势要正确
正确的跑姿对良好的运动习惯的养成很重要。培养正确跑姿的具体做法是:两肩微微提起,两只手臂弯曲成一定的角度,通常情况下,这个角度应为90度。手臂向前向后摆动,幅度不应过大,与此同时,要微微进行上下弹动,肩部稍抬高。
在跑步的过程中,大腿向前抬起应尽量高些,后蹬充分,步幅以大为宜,且有弹性。这样的跑姿可以让人的腹部肌肉紧张,内肚上提,呼吸均匀、细长、充分而有节奏,跑步中腹肌适当紧张,注意提气,这本身就是对呼吸器官功能的训练,也是对腹肌的锻炼,使腹肌的控制力增强,也是身体健美的有效方法。
头和肩
跑步动作要领:在跑步的过程中,人的头部和肩部应始终处于稳定状态。目视前方,除非跑动的道路不平坦,否则,不要使身体前倾。肩部要尽量放松,不应出现含胸现象。
动力伸拉:耸肩,肩部放松自然下垂,在跑动时,尽可能向上耸,并停留一下,还原后重复。
臂与手
跑步动作要领:人的手臂在摆动时应是以肩为轴的前后动作,左右动作幅度不超过身体正中线。手指应处于放松状态,与此同时,腕部与臂也要根据运动节奏做相应动作,肘关节的角度应控制在90度。
左右动力伸拉:跑步者在抬肘摆臂时,两只手臂一个处于前方,一个处于后方,成预备起跑姿势,后摆臂肘关节要尽可能的向高抬,然后放松前摆。随着跑步的速度加快,臂肘关节也越抬越高。
躯干和髋
跑步动作要领:跑步者从颈部到腹部要一直处于直立状态,错误的跑姿是身体向前倾或者向后仰,正确的跑姿能够让人呼吸顺畅,身体重心保持平衡。身体除不能向前后倾外,也不能向左向右摇晃以及向上向下起伏过大,腿向前摆时,送髋动作需积极主动,跑步时要注意髋部的转动和放松。
动力伸拉:弓步压腿,两条腿向前向后呈开立状,距离与肩保持同宽。身体的重心要慢慢向下压,直到使肌肉感到紧张,接着,放松还原。注意躯干要一直保持直立状。
腰
跑步动作要领:跑步者的腰部要始终处于直立状,但不能过于挺直。身体肌肉的状态要微微处于紧张,以使躯干能够维持正确的跑姿,与此同时,每跑一步都要注意脚部动作的缓冲。
动力伸拉:体前屈伸,跑步者呈自然站立状态,两只脚开立,距离保持与肩同宽。身体慢慢向前屈,直至双手下垂对应脚尖的位置,保持这一姿势片刻,然后复原。
大腿和膝
跑步动作要领:跑步者的大腿和膝部向前摆,力量稍大,这里需要注意的是,大腿与膝部的动作是向前摆而不是向上抬。腿的任何侧向动作都是多余的,而且容易引起膝关节受伤,因此大腿的前摆要正。
动力拉伸:前弓身,跑步者的两只脚站距同髋宽,两只手置于头后位置,从髋关节屈体向前,使腰背处于挺直状,直到股二头肌感到紧张。
小腿与跟腱
跑步动作要领:跑步者的脚应该落于身体前的位置,通常情况下,这一位置应在体前约1尺处,以靠近正中线为宜。小腿不应跨得太远,否则,跟腱可能会受到损伤。与此同时,跑步者还应该注意小腿肌肉和跟腱在着地时的缓冲,落地时小腿应积极向后扒地,使身体积极向前。
除此之外,小腿向前摆动时,方向要控制得准确,即前摆要正,脚朝前,切忌不能出现外翻或后翻现象,正确的小腿和脚的运动方向可以有效地保护膝关节和踝关节。可在沙滩上跑步时检查脚印以作参考。
动力伸拉:撑壁提踵,跑步者面向墙壁站立,与墙的距离可控制在1米左右,两只手臂向前伸,两手之间的距离与肩同宽,手稳稳撑于墙壁。提踵,再放下,感觉小腿和跟腱紧张。
脚跟与脚趾
跑步动作要领:跑步者要控制好跑动的步幅,如果过大,小腿向前伸出距离过远,则会以脚跟触地,产生制动刹车反作用力,这一力量对人体的骨骼以及关节的损伤是非常大的。正确落地应以脚的中部触地,并让冲击力快速分散至全脚掌。
动力伸拉:坐式伸踝,跑步者跪于地面,臀部与脚跟要贴近,上半身处于直立状。缓缓向下给踝关节压力,直到趾伸肌与脚前掌感到足够拉力,然后抬臀后重复,动作要有节奏,缓慢。
跑步健身要科学
在体育锻炼上应当循序渐进
进行跑步锻炼以后,每天最好要有一个运动记录,这样,有利于日后对自己的运动效果有一个全面的掌握。运动记录包括如下内容:
1、跑步锻炼的性质,每天跑步的具体内容,以及持续的日期和每次跑步时所用的时间。
2、每天在跑步之前,跑步的过程中,以及跑步后,身体都有哪些不同的感觉。
3、锻炼后,自己的食欲和睡眠方面有了哪些变化。
4、有无继续参加锻炼的愿望。
5、脉搏跳动情况。
除上述几项内容,跑步者还可以根据自身实际情况,增减内容,比如对于患有某种疾病或是跑步减肥的人,可以有针对性的进行信息积累。
人们可以从运动记录中分析出运动量的大小并及时对锻炼进行必要的调整。通常情况下,人在跑步时,前5分钟过后,脉搏跳动不应超过每分钟120次。10分钟后,不应超过每分钟100次。如果脉率大大超过了这一范围,或者出现身体不适现象,必须减少运动量。
基本原则
为了能够让跑步成为科学的健身方式,在跑步时还需要遵循一些基本的原则:
1、跑步并不需要天天进行。
2、每周可以抽出1天到2天的时间进行一些低强度的训练,比如在功率自行车上进行有氧、出汗的训练。
3、在跑步锻炼的计划中,最好加入一些步行活动。比赛应该少一点。
4、在没有比赛任务的情况下,可以进行适当的锻炼,以维护体能,人们可以尝试降低运动量的方法,保持成绩和坚持降低训练量。
5、有计划地进行深层组织按摩。
不同的跑步健身法
跑步健身的具体方法
一、慢速放松跑
慢速放松跑是一种比较悠闲,令人倍感舒适的运动方式。在跑步的过程中,身体不必过多发力,无疲劳感。跑步者的心率不会太高,通常情况下,在每分钟110次至130次之间。慢速跑时,人的呼吸保持自然、顺畅的状态,微微出现气喘现象属于正常。人的身体从静止状态到运动状态需要进行一段时间的适应,所以,在慢跑的最初,人们不可急于求成,不可以在只跑一小段路程后就开始加速。
正确的做法是循序渐进地加大强度。在跑步的过程中,对身体各部位的动作没有严格的要求,总体上说就是以跑步者感到舒适为佳。每次跑完步,跑步者应该感到身心放松和愉悦,相反,如果感到身体的某一部位有不适感,就要及时找出原因,并给予纠正,以免长期采用错误的跑步方法,有损自身健康。慢速跑每周可以进行2次到3次,每次跑步的时间控制在20分钟左右。长期坚持慢速放松跑,可以对人的呼吸系统、心血管系统等有明显的健身效果。
配速建议:一般情况下,女生7-9km/h,男生8-10km/h。
二、中速跑步方法
中速跑要求跑步者有一定的意志努力,速度较慢速跑有明显的提升,通常情况下,控制在每秒5米的状态。心率也随之有所提高,一般在每分钟140次至150次之间。中速跑是比较受人们欢迎的中等强度健身法。长期坚持中速跑,对人体心脏功能的增强有明显的效果,与此同时,它还对调节人体内脏平衡等有显著的效果。
跑步者在中速跑之前,要先进行一定量的热身运动,在跑动的过程中,如果身体产生不适感,要立刻停止跑步,做一些放松练习。专家建议每周练习1次至2次为宜。
配速建议:中速跑配速一般在5分30秒到6分。
三、快速跑步方法
快速跑需要跑步者有较大的意志努力,在跑步的过程中,保持高速动作,心率会处于人体最高水平,通常情况下,每分钟在170次至180次左右。它是一种高强度的运动,所以,持续的时间不宜过长,一般几秒钟,根据跑步者的具体情况,重复练习。每周练习快速跑1次至2次,每次重复3次至6次。
做快速跑练习要遵循循序渐进的方法,开始之前,跑步者要做好身体的预热活动,另外,还要防止过度疲劳。长期进行快速跑练习,对提高人体无氧耐受力、肌肉功能,以及心脏功能有一定作用。但有内脏慢性病、心血管、肝,肾病者,尤为不能练习,防止病情加重。
配速建议:快速跑配速一般在4分30秒到5分。
四、变速跑步法
所谓变速跑就是在跑动的过程中,跑动速度会有一定的变化。这种变化没有一个标准的规定,跑步者可以根据自身的具体情况,合理调整。调整的原则是跑步者身体未出现不适感。变速跑是快慢结合、走跑结合的运动方式。变速跑的运动强度中等,所以它比较适合于中年人。
一般情况下,身体素质较好的中年人,可快跑与慢跑相结合;身体素质较弱的中年人,可慢跑与走步交替练习。在跑动的过程中,密切注意自己的身体变化,当出现不适感时,必须停止跑步,进行休息。为达到一定的锻炼效果,变速跑需要坚持一定的时间,直到身体出现明显的疲劳时,再结束练习,接着,做一些放松活动,并循序渐进地提高练习标准。
五、定时跑步法
定时跑就是在固定的时间内进行跑步练习的方法。也可以进行一下变通,限定一定的跑程,以缩短跑步时间进行练习。比较常见的定时跑有12分钟跑和6分钟跑。跑步者可根据自身的情况,选择最适合自己的定时跑进行练习。
定时跑可以评定锻炼效果和身体功能水平。长期坚持定时跑的人,能够帮助自己了解身体状况,在定时跑的过程中,如果出现明显的疲劳,应及时调整运动强度,甚至停止练习,并做好跑步后的放松活动。无论进行何种健身运动,都要以循序渐进为原则,切不可急于求成。
六、原地跑练习法
原地跑练习就是练习者在固定的一小块区域进行跑步练习,比如在房间里或是跑台上。因为这种方法不受场地、气候等条件的约束,所以它更加便捷。原地跑练习应持续较长的时间才能收获到锻炼身体的效果。通常情况下,应至少进行10分钟以上,在练习的过程中,跑步者应将大腿高高抬起,重复次数加快些,锻炼效果就好些。原地跑练习适用于无法进行户外跑步的人群,它可以作为疾病康复保健练习之一。
除上述方法外,跑步锻炼还包括负重跑、障碍跑、变向跑等。练习者可根据自身的情况,有针对性的进行锻炼。但需要注意的是,在进行跑步锻炼之前,跑步者必须要进行准备活动,使身体由静止状态进入到运动状态,而且在跑步的过程中,也应该遵循由慢到快,再由快到慢渐渐放松的原则。对于环境的选择也是至关重要的,要尽可能的选择空气清新,无污染的地方进行跑步锻炼。
另外,人们还要坚持抗疲劳练习,这对于提高身体素质十分重要。跑步者要从自身的体质、健康条件出发,灵活掌握、选择跑步练习方法和运动量。坚持经常跑步锻炼,一定能取得满意的健康效果。
不同跑步方式的动作要领
一、小步跑
步者身体自然放松,上半身处于正直状,或者身体稍向前倾,切忌不可出现身体后仰现象,向后倾是一种错误的跑姿,尤其对于初期练习者,必须严格纠正错误跑姿,否则养成坏习惯后,纠正起来就会变得非常困难。
准备跑步前,将身体的重心向高抬,骨盆前挺,注意身体各部位的变化,以全身感到舒展为宜。膝关节放松,接着,两条腿交替屈膝抬举后,快速放松下落,小腿顺势向前迈一小步,用前脚掌着地,完成“扒”地动作,并迅速伸直踝、膝、髋关节。
与此同时,跑步者的两只手臂屈肘,此时,要掌握好身体的重心,注意肩部要处于放松状态,跑者的上下肢相协调配合,双臂动作与两腿动作保持一致,双臂前后摆动,初跑时摆动幅度不宜过大。跑步动作可以有效地增强人体关节的灵活性,同时,还会使人的动作频率得以提高,对改进跑的速度和技术有很大帮助。
二、侧身滑步跑
侧身滑步跑就是向身体的两侧进行跑动。跑步者身体呈自然放松状态,分别向左向右进行跑动。当向左跑时,其右脚应先从左脚之前向左移动一次,左脚则从右脚之后向左移动一步,右脚再从左脚之后向左跑一步,左脚则从右脚之前向左跑一步,如此为一复步。向右跑时,左右脚方向正好相反。
在跑动的过程中,跑步者应密切观察身体各部位的变化,如出现不适,立刻停止跑动,及时找出问题出现的原因,并给予纠正。完成侧身滑步跑时,应该牢记左右脚移动以在一条线上为宜。根据自身的具体情况,可以先向左边跑十几步,再反向右跑十几步。
侧身滑步跑可以缓解其他跑步方式的疲劳感,使人体的全身肌肉关节充分活动,增加机体的灵活性和平衡能力。
三、高抬腿跑
跑步者身体呈自然放松状态,上半身正直,或微微向前倾,但切忌不可出现向后倾现象。向后倾是一种错误的跑姿,尤其对于初期练习者,必须严格纠正错误跑姿,否则养成坏习惯后,纠正起来就会变得非常困难。
准备跑步之前,调整好身体重心,使之慢慢提高,骨盆前挺,动作幅度不宜过大,速度不宜过快,以全身感到放松舒展为宜。准备姿势就绪以后,跑步开始,跑步者先将一条腿的膝部进行弯曲,并向高抬起,大腿与躯干之间,形成一定的角度,角度以直角为最宜,接着,积极下压,用前脚掌着地,并迅速伸直踝、膝、髋三个关节,与此同时,两条手臂屈肘配合抬腿动作,完成向前向后的摆动动作。动作结束后,再换另一条腿,两脚交替进行。这种跑步方式可增强腿部肌群的力量,提高关节的灵活性、柔韧性和动作频率,对提高跑步成绩大有帮助。
四、旋转跑
这是一种方向随时发生变化的跑步运动,也被人们称为倒序运动。旋转跑之前,跑步者身体需呈放松状态,由于这是一个对重心平衡性要求非常高的运动方式,所以,在跑动之前,跑步者需做好准备,可以原地先进行几次旋转,熟悉调整重心时的方法,做好准备工作以后,跑步开始。
在进行旋转跑时,跑步者要将向前跑、侧身跑等几种方式结合起来。由于方向上的变化十分灵活,所以,跑步者的跑速不宜过快,切记自身安全,谨防摔伤。实践证明,旋转跑能够促进全身血液循环和脑部供氧功能,使各器官得到锻炼,有利于提高人体平衡能力。
五、原地支撑后蹬跑
练习者身体呈自然放松状态,骨盆向前倾,使身体姿势有利于后蹬动作,上半身向前倾,后蹬腿充分伸直。此时,人体的髋部、膝部和踝关节应处在同一条线上。注意保持重心稳定,接着,脚趾扒地腾空,另一条腿膝盖领先向前上方摆出。
长期坚持原地支撑后蹬跑可增强髋、膝、踝关节伸肌力量,提高跑步速度。在进行原地支撑后蹬跑时,练习者要注意动作的每一个要点,保持动作的正确性。由于没有过多的运动量,所以,该方式很少会造成练习者身体受伤的情况。
六、变速跑
跑步者在跑动的过程中,结合自身的实际情况,快跑一段距离,再慢跑一阵儿,使跑速始终处于快慢交替的状态。一般开始时采取较慢速度的变速跑,当身体慢慢适应了运动状态以后,再逐渐提高速度,增加运动量。长期采用变速跑锻炼,对人体的耐力发展有很大的好处,而且还能提高机体的速度耐力素质,提高各项生理机能。
跑步训练的基本要求
跑步训练有4个基本的要素:耐力、力量、速度和休息。
耐力
有人将提高跑步运动强度的过程比喻成金字塔式的,参加最高级的比赛是到达了金字塔的塔尖,而处于金字塔最底部的人就是初级跑步者,对于这部分人来说,耐力是极为重要的。
每一个追求健康的跑步者,都不能有急于求成的心理,特别是在提高运动强度时,要循序渐进,清楚基础的重要性。万事开头难,耐力练习对人的毅力是非常大的考验。现实生活中,很多跑步者会被耐力练习击败,从而结束自己的跑步锻炼计划。实践证明,没有良好的耐力基础,较大强度的力量工作和速度工作是不可能做到的。
力量
一、手臂
跑步运动是全身性运动,科学掌握两只手臂的摆动动作至关重要,它不仅能够使跑步者在跑动的过程中更加轻松,对其成绩的提高也有明显的促进作用。在日常训练中,练习者可以通过一些简单的俯卧撑练习增加上臂的力量。
在做俯卧撑的过程中,要注意控制速度,还要根据自身的情况,调整训练强度。在训练的过程中,若身体出现不适现象,必须马上停止运动,找出原因,有针对性地进行调整。在速度上,不宜过快,要以身体不感到疲惫为宜。与此同时,注意手臂摆动时两臂之间的宽度,加强背部、肩部和臂部之间的力量协调,它们将在长跑的最后阶段起重要的作用。
在训练强度上,跑步者要根据自身的实际情况,慢慢加大,切忌一口气做得太多。初学者练习俯卧撑可以进行两组,每组15到20下;有一定基础的运动者则可做3组,每组20下;高水平人士可以尝试4组30到50下的俯卧撑锻炼。而后,再根据实际情况和力量的增加而逐渐增加次数。
二、腹部
跑步时,腹部肌肉发挥着非常重要的作用。跑步者要针对腹部肌肉进行有效的训练,具体做法是:跑步者有计划、有规律地做仰卧起坐练习。该练习可使背部、腰部、腹部肌肉得到锻炼。
在最初的训练中,练习者要根据自身的情况,从低强度做起。推荐每组做10~20个,每次锻炼可以做3~5组,当熟悉这种运动强度以后,可以逐渐增加,以循序渐进的方式增加到每组为20~30个,每天做4~6组,组与组之间可休息一分钟左右,休息时间不宜太长,大概坚持三个月左右,可看到腹部有明显减小的效果,其实是腹部的肌肉群得到了锻炼,达到紧致作用。在练习的过程中,密切注意身体各部位的变化,如出现不适,必须马上停止练习,找出原因,及时地做出调整。随着时间的推移,再慢慢加大训练强度。
速度
速度训练的方法有很多。比如到一个适合跑步的场地,重复进行各种短距离跑。再如从高处快速跑向低处。又如参加不同类型的赛跑比赛。速度训练适用于各类以跑步为健身方式的人群,特别是对于老年人来说,其作用更为显著。
一、提高速度的方式
提高速度的方式有两种,一是增加步频,二是增大步幅。通常情况下,增加步频比增大步幅对人体更具安全性。这是因为步幅的增大会造成步幅过大,进而会引起某些生物力学上的问题和运动损伤。
二、寻找最佳配速
正确的配速可以帮助我们降低身体负担,同时达到最大效率的燃脂效果。无论对于减肥还是想增强体质的人来说,跑步速度都不宜过快,过高的跑步强度会增加无氧代谢的比例,还可能会对身体造成过重的负担,进而引起肌肉损伤、酸痛等结果;而如果跑得太慢,又很难达到期待的锻炼效果。
想要更好地控制配速,首先要弄清楚配速的概念。配速,即每公里所需要的时间。配速是马拉松运动的训练中使用的概念。比如一个人跑10公里用了1小时5分钟,那么他的平均配速就是6分30秒,也可以省略单位记为配速630。结合手机APP使用,配速并不需要我们去费心计算。
由于每个人的身体健康状况各不同,在选择配速的时候,要根据实际的身体状况来确定。
要想找到自己的最佳配速,还要根据自身跑步时的实际数据进行调整,需要参考的数据包括:
1、身体调节节奏:每个人都有自己的身体协调节奏,包括呼吸、步伐等,可以通过确保呼吸顺畅、能够连续说4-5个字等方式调节身体节奏。跑步过程中没有头晕、胸闷的话,说明跑步速度可以。
2、心率。心率是指正常人安静状态下每分钟心跳的次数,也叫安静心率,一般为60~100次/分,可因年龄、性别或其他生理因素产生个体差异。一般来说,年龄越小,心率越快,老年人心跳比年轻人慢,女性的心率比同龄男性快,这些都是正常的生理现象。
安静状态下,成人正常心率为60~100次/分钟,理想心率应为55~70次/分钟(运动员的心率较普通成人偏慢,一般为50次/分钟左右)。心率是身体对当前运动强度耐受程度的表现,保持在最大心率的60~80%,可以让身体处在脂肪的高效燃烧阶段。
3、跑步后身体状态。跑步后第二天如果身体疲倦、肌肉酸痛、乏力、关节不适、脉搏跳的快,说明跑步速度过快,应当适当降低配速。如果连续跑步一段时间后,没有感觉到身体有任何变化,可以适当提高配速。
休息
在跑步运动中,休息是一个非常重要的环节。但它却常被排除在跑步健身之外,没有引起人们足够的重视。有些跑步者在耐力方面和速度方面训练得都非常到位,但是,在坚持一段时间以后,却没有收到预想的效果。究其原因,大都是没有做好运动后的休息。所谓“张弛有度”才能达到事半功倍的效果。实践证明,休息环节与跑步运动中的各要素同等重要。
人在跑步时,身体的各部分机能得到了有效的锻炼,但是,与之相对应的,人体也会承受一定的负荷,这些负荷对人体会产生不同程度的消耗或损耗。所以,在跑步结束以后,肌肉组织必须要进行充分的休息,损伤由此减小,最后消失。
长此以往,人们会发现,身体承受负荷的能力在一点点增强,身体也变得越来越强壮,其原因就是运动后的损伤得到了有效的恢复,使身体能适应越来越大的运动强度,最终锻炼的效果也就出来了,故重视休息是每一个跑步者都必须关注的问题。一般来说,可以跑2天休息1天,或跑3天休息1天。
训练跑步的方法
中长跑训练法
一、跑前准备
1、跑步者要在起跑之前做好准备工作,特别是对室外气温的把握。若将跑步的时间选择为清晨,那么,穿着就不能太过单薄,尤其是上腹部要注意保暖,否则,有可能使脾胃功能受到不同程度的影响。
2、跑步者在临出门前,可以喝适量的白开水,能使干渴了一夜的身体得到水的滋养,各关节得以润滑,同时,还能够降低血浓度,促进血液循环和物质代谢。但切忌饮水过量,否则会不利于接下来的跑步运动。
3、一些跑步者习惯到达跑步地点后马上就跑起来,这是错误和不科学的做法。正确的做法是先做好热身运动,如果天气比较寒冷,则要先搓搓手和脸,轻揉两耳廓,戴好手套,以防止冻伤。接着,再对脚踝和膝关节进行充分的活动,最后,深呼一口气,调整好情绪,起跑。
二、跑步过程
跑步开始以后,跑步者的上半身要微微向前倾,目视前方,两只手臂有节奏地向前向后摆动,脚尖触地后,要始终朝向正前方,切忌不可形成“八”字,向后蹬时,腿部发力位置要准确。脚在落地的瞬间,需轻柔,注意动作的缓冲。
长跑时,跑步者脚部触地的方式有两种:—是脚前掌或外掌外侧着地;二是全脚掌落地过渡到前掌蹬地。第一种方法的特点是速度快、效果好,但它的缺点是比较浪费力气。此方法适用于提高成绩的专业运动员。第二种方法的特点是跑步者腿的后面肌肉比较放松,跑起来比较省力气,但它的缺点是速度比较慢。此方法适用于大多数人和初学者。
在中长跑的运动中,调整好呼吸是至关重要的。中长跑属于有氧代谢运动,参与人体各大器官的循环,特别是呼吸系统。跑动时,人体对氧气的需求量是巨大的,这种需求量会随着人运动量以及运动强度的提高而不断增加,所以,跑步者必须注意呼吸节奏,否则就会严重影响跑步的效果。通常情况下,跑步者可以2步一吸或3步一吸,在此期间,注意节奏起伏不宜过快过大。吸气时,可以采用鼻呼吸和口鼻混合吸,可用舌抵住上颚,以避免冷空气直接大量吸入而造成对胸部的刺激。
长跑无论对人的生理还是心理都是一种考验,跑动时,由于氧气供应落后于肌肉的活动需要,所以,身体可能会出现一些不适现象,比如腿发沉、胸发闷,呼吸困难等,这些负面的感受也许会影响到跑步者的情绪,导致人们产生出放弃继续跑下去的念头。此时,正确的做法是适当降低跑速,调节好呼吸节奏,并树立起坚持到底的信心。不久便会发现,那些负面的感受在慢慢缓解,最后消失。
三、跑步结束
跑步结束以后,跑步者要做好放松活动,这对人体的健康是非常必要的。比如,跑步结束后去做些踢腿、纵跳摸高、原地蹦跳等放松动作,在做放松活动的时候,注意两只手臂要适度抖动,这样做,可以放松手臂部的肌肉,使之从紧张状态过渡到放松状态。两个腿交替前后左右自然摆动。而后,将膝盖部抬起,俯身,两只手握拳或者成刀形,对大腿、小腿进行适度的捶打。在做过这些放松运动之后,你会发现,你的运动健身效果会有显著的提高。
短跑的训练方法
短跑一直被人们称为是极限强度运动。生理学、生物化学的理论认为极限强度运动属于由无氧代谢方式供给能量。人们在短跑时,对跑姿的要求非常高,正确的跑姿能够使人的身体各部分器官得到科学的锻炼,并使人们收获预想的效果。反之,不但不会起到锻炼的效果,反而会对身体造成不同程度的影响。
短跑技术要求人的身体微微向前倾,但一定要注意尺度,切不可出现低头弯腰的现象。人的两只手臂应处于弯曲状,并在身体两侧做向前向后摆动。短跑技术要求人体全身性配合,反应需快。在平时的训练中主要从以下几个方面入手。
一、发展爆发力练习
专家指出,爆发力由两部分内容组成,即速度与力量。针对这两部分,人们可采取有针对性的训练。如跳远、负重纵跳、负重深蹲等。
二、发展柔韧练习
柔韧性对跑步者来说是非常重要的素质之一,一个拥有良好柔韧性的跑步者,其身体的各个关节拥有较大的活动幅度,肌肉韧带的伸展能力也较强。特别是在短跑训练中,柔韧性的优越性体现得更为明显。在日常训练中,跑步者可以根据自身的实际情况选择适当的训练方法。如体前屈练习、身体前后快速屈伸等。
三、发展动作速度训练
动作速度是短跑项目的关键因素,对于动作速度的训练可采用多种方法,如重复法、比赛法和游戏法等。对于普通的练习者来说,比赛法是经常被采用的训练方法。在比赛法中,练习者能够保持高涨的情绪,对提高速度起到积极的推动作用。该方法与正式比赛产生的效果基本相同,所以深受人们的喜爱。与此同时,由于在比赛的过程中能引起各种动作变化,还可以防止因经常安排表现最大速度的练习而引起的“速度障碍”。
以上就是对跑步的正确方法与技巧的有关讲解,希望能对您进行跑步锻炼有所助益!
%3Chowto_content%3E[{"type":"paragraph","attrs":{"is_abstract":true},"children":[{"type":"text","text":"掌握科学和正确的跑步方法能够对人起到强身健体、愉悦身心的作用,而不科学和非正确的方法不但不能起到锻炼效果,反而会对人体健康产生一定的负面影响。所以,人们应根据自身的具体情况按照一定的要求进行跑步锻炼。","id":""}],"text":"","id":"doxcnqck4SU0s644EAnaezomWih"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"跑步姿势要正确","id":""}],"text":"","id":"doxcnGqscYG6Gs2Mw4cxhb6Xxed"},{"type":"paragraph","children":[{"type":"text","text":"正确的跑姿对良好的运动习惯的养成很重要。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"培养正确跑姿的具体做法是:","id":""},{"type":"text","text":"两肩微微提起,两只手臂弯曲成一定的角度,通常情况下,这个角度应为90度。手臂向前向后摆动,幅度不应过大,与此同时,要微微进行上下弹动,肩部稍抬高。","id":""}],"text":"","id":"doxcnweOg2ocu8cYKoJc4OchzYe"},{"type":"image","attrs":{"height":870,"note":[{"type":"text","text":"跑步姿势要正确","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0e188136dc42415aa5e7142dfa778cca","width":1024},"text":"","id":"doxcn26A4qkgUa8aiI5batrAcrX"},{"type":"paragraph","children":[{"type":"text","text":"在跑步的过程中,大腿向前抬起应尽量高些,","id":""},{"type":"text","text":"后蹬","id":""},{"type":"text","text":"充分,步幅以大为宜,且有弹性。这样的跑姿可以让人的腹部肌肉紧张,内肚上提,呼吸均匀、细长、充分而有节奏,跑步中腹肌适当紧张,注意提气,这本身就是对呼吸器官功能的训练,也是对腹肌的锻炼,使腹肌的控制力增强,也是身体健美的有效方法。","id":""}],"text":"","id":"doxcnqss82IuQ6S0o69yfhOBlgf"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"头和肩","id":""}],"text":"","id":"doxcnyQ4Wc8yU8IcGWOcdeIhLqc"},{"type":"paragraph","children":[{"type":"text","text":"跑步动作要领:在跑步的过程中,人的头部和肩部应始终处于稳定状态。目视前方,除非跑动的道路不平坦,否则,不要","id":""},{"type":"text","text":"使","id":""},{"type":"text","text":"身体前倾。肩部要尽量放松,不应出现含胸现象。","id":""}],"text":"","id":"doxcnEKCy8KoeSG0CkRrLsP7m2b"},{"type":"image","attrs":{"height":352,"note":[{"type":"text","text":"头和肩","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/ad160f93c18f44dbafa68ab1cfa6698f","width":578},"text":"","id":"doxcn2qyWI6YOm8w0SOhqEMF24e"},{"type":"paragraph","children":[{"type":"text","text":"动力伸拉:耸肩,肩部放松自然下垂,在跑动时,尽可能向上耸,并停留一下,还原后重复。","id":""}],"text":"","id":"doxcnU6kcOigGyGCG4kjZqferlc"},{"type":"image","attrs":{"height":525,"note":[{"type":"text","text":"头和肩","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/8ae40c4089114a0d91c2d4fa32581020","width":776},"text":"","id":"doxcnwwGQKG4OCIE6esSmhrRAbg"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"臂与手","id":""}],"text":"","id":"doxcnm2I4Ou8UIQso2lehNS7XXd"},{"type":"paragraph","children":[{"type":"text","text":"跑步动作要领:人的手臂在摆动时应是以肩为轴的前后动作,左右动作幅度不超过身体正中线。手指应处于放松状态,与此同时,腕部与臂也要根据运动节奏做相应动作,肘关节的角度应控制在90度。","id":""}],"text":"","id":"doxcng2Au2yEW8WmgCKKAlH5rHb"},{"type":"image","attrs":{"height":720,"note":[{"type":"text","text":"臂与手","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/86062753f2294fff887cca900b6e68bc","width":1080},"text":"","id":"doxcnIiCags2g2WK4UJkwCIkjMg"},{"type":"paragraph","children":[{"type":"text","text":"左右动力伸拉:跑步者在抬肘摆臂时,两只手臂一个处于前方,一个处于后方,成预备起跑姿势,后摆臂肘关节要尽可能的向高抬,然后放松前摆。随着跑步的速度加快,臂肘关节也越抬越高。","id":""}],"text":"","id":"doxcnaACqwGOsEImOgLbpTgwbde"},{"type":"image","attrs":{"height":790,"note":[{"type":"text","text":"臂与手","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/2d01d56cce284a669400c7d8723be105","width":915},"text":"","id":"doxcnEIwuI4iaq420mSn6uo5rKe"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"躯干和髋","id":""}],"text":"","id":"doxcn0gW6GYC4w4wOS2o3pXglLh"},{"type":"paragraph","children":[{"type":"text","text":"跑步动作要领:跑步者从颈部到腹部要一直处于直立状态,错误的跑姿是身体向前倾或者向后仰,正确的跑姿能够让人呼吸顺畅,身体重心保持平衡。身体除不能向前后倾外,也不能向左向右摇晃以及向上向下起伏过大,腿向前摆时,送髋动作需积极主动,跑步时要注意髋部的转动和放松。","id":""}],"text":"","id":"doxcngG4c6amkC0wYWto30KGZn3"},{"type":"image","attrs":{"height":471,"note":[{"type":"text","text":"躯干和髋","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/c254e45027d149f49efda02e7a76a187","width":640},"text":"","id":"doxcnaaIakyMKaeOo1TnqL06Xfj"},{"type":"paragraph","children":[{"type":"text","text":"动力伸拉:弓步压腿,两条腿向前向后呈开立状,距离与肩保持同宽。身体的重心要慢慢向下压,直到使肌肉感到紧张,接着,放松还原。注意躯干要一直保持直立状。","id":""}],"text":"","id":"doxcnwc60yGq6oAUgc19FhNQ8Mb"},{"type":"image","attrs":{"height":430,"note":[{"type":"text","text":"躯干和髋","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/7fcc0db2fd7e42be901d2020ab22b353","width":638},"text":"","id":"doxcn6CSw40EYO8aAOAjdT58DVe"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"腰","id":""}],"text":"","id":"doxcno8SouCcc04ak0IUEvBmpRe"},{"type":"paragraph","children":[{"type":"text","text":"跑步动作要领:跑步者的腰部要始终处于直立状,但不能过于挺直。身体肌肉的状态要微微处于紧张,以使躯干能够维持正确的跑姿,与此同时,每跑一步都要注意脚部动作的缓冲。","id":""}],"text":"","id":"doxcnk8KucI0a8Au2CQSDHv4mVg"},{"type":"image","attrs":{"height":1067,"note":[{"type":"text","text":"腰","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/3d6474dec31a459c923e9454bb39f190","width":800},"text":"","id":"doxcnOEiUYskOEyg4QDNWnYTDPb"},{"type":"paragraph","children":[{"type":"text","text":"动力伸拉:体前屈伸,跑步者呈自然站立状态,两只脚开立,距离保持与肩同宽。身体慢慢向前屈,直至双手下垂对应脚尖的位置,保持这一姿势片刻,然后复原。","id":""}],"text":"","id":"doxcno6oECcOQICgaqYbShQXTJx"},{"type":"image","attrs":{"height":621,"note":[{"type":"text","text":"腰","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/9adcd2d489014d1295ad5641d28ef359","width":900},"text":"","id":"doxcnQiYEYOo4UyOIwClBmiKO0K"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"大腿和膝","id":""}],"text":"","id":"doxcnQuiWuO0WSsickt3kp6Pkhd"},{"type":"paragraph","children":[{"type":"text","text":"跑步动作要领:跑步者的大腿和膝部向前摆,力量稍大,这里需要注意的是,大腿与膝部的动作是向前摆而不是向上抬。腿的任何侧向动作都是多余的,而且容易引起膝关节受伤,因此大腿的前摆要正。","id":""}],"text":"","id":"doxcnAmUc2sqSuioQqVrIZ9eclb"},{"type":"image","attrs":{"height":519,"note":[{"type":"text","text":"大腿和膝","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/343f077ce9764c1fbf1eaaeaa6807b56","width":900},"text":"","id":"doxcnAKICuEsyIeQgm40DwcJlOc"},{"type":"paragraph","children":[{"type":"text","text":"动力拉伸:前弓身,跑步者的两只脚站距同髋宽,两只手置于头后位置,从髋关节屈体向前,使腰背处于挺直状,直到股二头肌感到紧张。","id":""}],"text":"","id":"doxcnKewAsaEUsCOcUDB2TtfqIb"},{"type":"image","attrs":{"height":509,"note":[{"type":"text","text":"大腿和膝","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/214a343ab4d84a28ac68508d068e9d89","width":640},"text":"","id":"doxcnsU0QeAkyyq4m4q4WBtiaMe"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"小腿与跟腱","id":""}],"text":"","id":"doxcnMQ8squg2kaWw2LuMAA16rb"},{"type":"paragraph","children":[{"type":"text","text":"跑步动作要领:跑步者的脚应该落于身体前的位置,通常情况下,这一位置应在体前约1尺处,以靠近正中线为宜。小腿不应跨得太远,否则,跟腱可能会受到损伤。与此同时,跑步者还应该注意小腿肌肉和跟腱在着地时的缓冲,落地时小腿应积极向后扒地,使身体积极向前。","id":""}],"text":"","id":"doxcn4IAo42GgOIccrwZ8FskBKI"},{"type":"paragraph","children":[{"type":"text","text":"除此之外,小腿向前摆动时,方向要控制得准确,即前摆要正,脚朝前,切忌不能出现外翻或后翻现象,正确的小腿和脚的运动方向可以有效地保护膝关节和踝关节。可在沙滩上跑步时检查脚印以作参考。","id":""}],"text":"","id":"doxcneSi2gCAAqC0ucVmldhdN1b"},{"type":"image","attrs":{"height":720,"note":[{"type":"text","text":"小腿与跟腱","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/242f28a7083f4a9d889e3b5d280e801e","width":960},"text":"","id":"doxcngcmaKcg8cOmYvOEd9R0NcE"},{"type":"paragraph","children":[{"type":"text","text":"动力伸拉:撑壁提踵,跑步者面向墙壁站立,与墙的距离可控制在1米左右,两只手臂向前伸,两手之间的距离与肩同宽,手稳稳撑于墙壁。提踵,再放下,感觉小腿和跟腱紧张。","id":""}],"text":"","id":"doxcnWMiy2WuUgkA0YdrVwCz9he"},{"type":"image","attrs":{"height":504,"note":[{"type":"text","text":"小腿与跟腱","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/37d07d3f1f3546eea33e90355e5bc857","width":770},"text":"","id":"doxcnEkauEOgGCoiaAZpaB1D2pe"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"脚跟与脚趾","id":""}],"text":"","id":"doxcngcgSyQi22ouacDirCDPeLd"},{"type":"paragraph","children":[{"type":"text","text":"跑步动作要领:跑步者要控制好跑动的步幅,如果过大,小腿向前伸出距离过远,则会以脚跟触地,产生制动刹车反作用力,这一力量对人体的骨骼以及关节的损伤是非常大的。正确落地应以脚的中部触地,并让冲击力快速分散至全脚掌。","id":""}],"text":"","id":"doxcnOQaGsc8yIcMSqMppJJKsde"},{"type":"image","attrs":{"height":481,"note":[{"type":"text","text":"脚跟与脚趾","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/812c8723b00b44b7943e0af4bfc19b1f","width":640},"text":"","id":"doxcn0mQ6ECIWWsO0gBCm2ddmhh"},{"type":"paragraph","children":[{"type":"text","text":"动力伸拉:坐式伸踝,跑步者跪于地面,臀部与脚跟要贴近,上半身处于直立状。缓缓向下给踝关节压力,直到趾伸肌与脚前掌感到足够拉力,然后抬臀后重复","id":""},{"type":"text","text":",动作要有节奏,缓慢。","id":""}],"text":"","id":"doxcnEce0g2s8SYowMxbcIVCSTb"},{"type":"image","attrs":{"height":768,"note":[{"type":"text","text":"脚跟与脚趾","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/b36c11e8d62e49c699784147c26d9493","width":1152},"text":"","id":"doxcnyUIEaKASEa4istF0cd1ggd"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"跑步健身要科学","id":""}],"text":"","id":"doxcnE40Sgq84Y06yEnsoRk4Msc"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"在体育锻炼上应当循序渐进","id":""}],"text":"","id":"doxcnes4mWyICKO8UKYeTRv4IWd"},{"type":"paragraph","children":[{"type":"text","text":"进行跑步锻炼以后,每天最好要有一个运动记录,这样,有利于日后对自己的运动效果有一个全面的掌握。运动记录包括如下内容:","id":""}],"text":"","id":"doxcnW8SwUus0kEkoyczejauEIb"},{"type":"paragraph","children":[{"type":"text","text":"1、跑步锻炼的性质,每天跑步的具体内容,以及持续的日期和每次跑步时所用的时间。","id":""}],"text":"","id":"doxcniUCiakWEqeKCEv5L0Na1qd"},{"type":"paragraph","children":[{"type":"text","text":"2、每天在跑步之前,跑步的过程中,以及跑步后,身体都有哪些不同的感觉。","id":""}],"text":"","id":"doxcngUQOCSMqY2gOWQx4wSrnre"},{"type":"paragraph","children":[{"type":"text","text":"3、锻炼后,自己的食欲和睡眠方面有了哪些变化。","id":""}],"text":"","id":"doxcnYyKomAIYyMYUOM7UCtp82c"},{"type":"paragraph","children":[{"type":"text","text":"4、有无继续参加锻炼的愿望。","id":""}],"text":"","id":"doxcnyyOA0IKuoMUySGaOca31ec"},{"type":"paragraph","children":[{"type":"text","text":"5、脉搏跳动情况。","id":""}],"text":"","id":"doxcn2m4u60E2EUeKOk32Ds6vGf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"除上述几项内容,跑步者还可以根据自身实际情况,增减内容,比如对于患有某种疾病或是跑步减肥的人,可以有针对性的进行信息积累。","id":""}],"text":"","id":"doxcnAOC6I6qAoYmCsZZbiZirPe"},{"type":"paragraph","children":[{"type":"text","text":"人们可以从运动记录中分析出运动量的大小并及时对锻炼进行必要的调整。通常情况下,人在跑步时,前5分钟过后,脉搏跳动不应超过每分钟120次。10分钟后,不应超过每分钟100次。如果脉率大大超过了这一范围,或者出现身体不适现象,必须减少运动量。","id":""}],"text":"","id":"doxcnMucEMcuAUYQCaEdgdeMZ8g"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"基本原则","id":""}],"text":"","id":"doxcnuOQeGQIGGagQiKiHCD72Ud"},{"type":"paragraph","children":[{"type":"text","text":"为了能够让跑步成为科学的健身方式,在跑步时还需要遵循一些基本的原则:","id":""}],"text":"","id":"doxcnOK44syWGcWm6sne9abaved"},{"type":"paragraph","children":[{"type":"text","text":"1、跑步并不需要天天进行。","id":""}],"text":"","id":"doxcnCQUg8mKuQook4Cbqun6p4b"},{"type":"paragraph","children":[{"type":"text","text":"2、每周可以抽出1天到2天的时间进行一些低强度的训练,比如在功率自行车上进行有氧、出汗的训练。","id":""}],"text":"","id":"doxcnkGkOkc8kMyKy6DFNksMciL"},{"type":"paragraph","children":[{"type":"text","text":"3、在跑步锻炼的计划中,最好加入一些步行活动。比赛应该少一点。","id":""}],"text":"","id":"doxcnqOSKGg0IQGwOyg2yrbYatc"},{"type":"paragraph","children":[{"type":"text","text":"4、在没有比赛任务的情况下,可以进行适当的锻炼,以维护体能,人们可以尝试降低运动量的方法,保持成绩和坚持降低训练量。","id":""}],"text":"","id":"doxcnQ6O8s482QKMkY52nrfH5Vf"},{"type":"paragraph","children":[{"type":"text","text":"5、有计划地进行深层组织按摩。","id":""}],"text":"","id":"doxcnUM2wCm8Aeyco40IGL4dZCd"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"不同的跑步健身法","id":""}],"text":"","id":"doxcnKKkuKEwCuQo2Ssm5HSmEXf"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"跑步健身的具体方法","id":""}],"text":"","id":"doxcnAa8cyCsMAyGQKQ274bKKWh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"一、慢速放松跑","id":""}],"text":"","id":"doxcn6qW6wkeQica8M3iH7bJSGh"},{"type":"paragraph","children":[{"type":"text","text":"慢速放松跑是一种比较悠闲,令人倍感舒适的运动方式。在跑步的过程中,身体不必过多发力,无疲劳感。跑步者的心率不会太高,通常情况下,在每分钟110次至130次之间。慢速跑时,人的呼吸保持自然、顺畅的状态,微微出现气喘现象属于正常。人的身体从静止状态到运动状态需要进行一段时间的适应,所以,在慢跑的最初,人们不可急于求成,不可以","id":""},{"type":"text","text":"在只跑一小段路程后","id":""},{"type":"text","text":"就开始加速。","id":""}],"text":"","id":"doxcnqEwagqMEmGucmQClHeRkLc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"正确的做法是循序渐进地加大强度。","id":""},{"type":"text","text":"在跑步的过程中,对身体各部位的动作没有严格的要求,总体上说就是以跑步者感到舒适为佳。每次跑完步,跑步者应该感到身心放松和愉悦,相反,如果感到身体的某一部位有不适感,就要及时找出原因,并给予纠正,以免长期采用错误的跑步方法,有损自身健康。慢速跑每周可以进行2次到3次,每次跑步的时间控制在20分钟左右。长期坚持慢速放松跑,可以对人的呼吸系统、心血管系统等有明显的健身效果。","id":""}],"text":"","id":"doxcnM8Iaa24E4eMIaIvADFk2Wg"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"配速建议:一般情况下,女生7-9km/h,男生8-10km/h。","id":""}],"text":"","id":"doxcnaECey0CYEIS8sdDyskWuBb"},{"type":"image","attrs":{"height":560,"note":[{"type":"text","text":"跑步健身的具体方法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/7c330928b1234529b98ad7888ef5fe77","width":823},"text":"","id":"doxcnsW2w2iCMiQgQKOBvQoJP8d"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"二、中速跑步方法","id":""}],"text":"","id":"doxcnAq2iYkyWI6EExUFJjCTyIZ"},{"type":"paragraph","children":[{"type":"text","text":"中速跑要求跑步者有一定的意志努力,速度较慢速跑有明显的提升,通常情况下,控制在每秒5米的状态。心率也随之有所提高,一般在每分钟140次至150次之间。中速跑是比较受人们欢迎的中等强度健身法。长期坚持中速跑,对人体心脏功能的增强有明显的效果,与此同时,它还对调节人体内脏平衡等有显著的效果。","id":""}],"text":"","id":"doxcnQiEuuEGCCUmGqk42UjTaeV"},{"type":"paragraph","children":[{"type":"text","text":"跑步者在中速跑之前,要先进行一定量的热身运动,在跑动的过程中,如果身体产生不适感,要立刻停止跑步,做一些放松练习。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"专家建议每周练习1次至2次为宜。","id":""}],"text":"","id":"doxcnSymOYScUCw4ga8iNfTHqDg"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"配速建议:中速跑配速一般在5分30秒到6分。","id":""}],"text":"","id":"doxcnM0seIaw6uI8UqKwpZ70Nae"},{"type":"image","attrs":{"height":450,"note":[{"type":"text","text":"跑步健身的具体方法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/e1c7550d4b08487c97168a1b3e4cf53e","width":720},"text":"","id":"doxcnmC4cIMQKmoayAvb3LOj5Hb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"三、快速跑步方法","id":""}],"text":"","id":"doxcnW8MGUQYS6cK02I4EXI00gu"},{"type":"paragraph","children":[{"type":"text","text":"快速跑需要跑步者有较大的意志努力,在跑步的过程中,保持高速动作,心率会处于人体最高水平,通常情况下,每分钟在170次至180次左右。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"它是一种高强度的运动,所以,持续的时间不宜过长,一般几秒钟,根据跑步者的具体情况,重复练习。","id":""},{"type":"text","text":"每周练习快速跑1次至2次,每次重复3次至6次。","id":""}],"text":"","id":"doxcna6UMKGcAeYiEIVxGxpEaLh"},{"type":"paragraph","children":[{"type":"text","text":"做快速跑练习要遵循循序渐进的方法,开始之前,跑步者要做好身体的预热活动,另外,还要防止过度疲劳。长期进行快速跑练习,对提高人体无氧耐受力、肌肉功能,以及心脏功能有一定作用。但有内脏慢性病、心血管、肝,肾病者,尤为不能练习,防止病情加重。","id":""}],"text":"","id":"doxcnuykSQCeMyEmCS2A5rNbsnc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"配速建议:快速跑配速一般在4分30秒到5分。","id":""}],"text":"","id":"doxcnIoQus82KwMaYmC1mr7rajf"},{"type":"image","attrs":{"height":540,"note":[{"type":"text","text":"跑步健身的具体方法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/444e7adbcbab4e888af200a6d28b0d2a","width":796},"text":"","id":"doxcnkqYiyaAOEsmsRNjhWidhsh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"四、变速跑步法","id":""}],"text":"","id":"doxcnMgqeQ4AoICsyEnun4KdYEt"},{"type":"paragraph","children":[{"type":"text","text":"所谓变速跑就是在跑动的过程中,跑动速度会有一定的变化。这种变化没有一个标准的规定,跑步者可以根据自身的具体情况,合理调整。调整的原则是跑步者身体未出现不适感。变速跑是快慢结合、走跑结合的运动方式。变速跑的运动强度中等,所以它比较适合于中年人。","id":""}],"text":"","id":"doxcnIAcqoQCWYEaoWSGMIjRk4b"},{"type":"paragraph","children":[{"type":"text","text":"一般情况下,身体素质较好的中年人,可快跑与慢跑相结合;身体素质较弱的中年人,可慢跑与走步交替练习。在跑动的过程中,密切注意自己的身体变化,当出现不适感时,必须停止跑步,进行休息。为达到一定的锻炼效果,变速跑需要坚持一定的时间,直到身体出现明显的疲劳时,再结束练习,接着,做一些放松活动,并循序渐进地提高练习标准。","id":""}],"text":"","id":"doxcn6EuGmoQowy2yYpT3sTrezg"},{"type":"image","attrs":{"height":387,"note":[{"type":"text","text":"跑步健身的具体方法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/194ae20d38004208a83bc29675f717f9","width":640},"text":"","id":"doxcnEUa84kEWAqYYorlNoiBNDf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"五、定时跑步法","id":""}],"text":"","id":"doxcna2aSgWOwo0o2YXWjVwxNRc"},{"type":"paragraph","children":[{"type":"text","text":"定时跑就是在固定的时间内进行跑步练习的方法。也可以进行一下变通,限定一定的跑程,以缩短跑步时间进行练习。比较常见的定时跑有12分钟跑和6分钟跑。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"跑步者可根据自身的情况,选择最适合自己的定时跑进行练习。","id":""}],"text":"","id":"doxcnamcmiuA4yoymCeNnMtOtAe"},{"type":"paragraph","children":[{"type":"text","text":"定时跑可以评定锻炼效果和身体功能水平。长期坚持定时跑的人,能够帮助自己了解身体状况,在定时跑的过程中,如果出现明显的疲劳,应及时调整运动强度,甚至停止练习,并做好跑步后的放松活动。无论进行何种健身运动,都要以循序渐进为原则,切不可急于求成。","id":""}],"text":"","id":"doxcnsUCUqi20MAE0mYyibQnyge"},{"type":"image","attrs":{"height":533,"note":[{"type":"text","text":"跑步健身的具体方法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/d83e6874a4c142b2be21bcf87190f134","width":800},"text":"","id":"doxcnKUseOsQ2QwsISGvG5hHwLe"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"六、原地跑练习法","id":""}],"text":"","id":"doxcnQquK4o0ya420Gi8klM7ymg"},{"type":"paragraph","children":[{"type":"text","text":"原地跑练习就是练习者在固定的一小块区域进行跑步练习,比如在房间里或是跑台上。因为这种方法不受场地、气候等条件的约束,所以它更加便捷。原地跑练习应持续较长的时间才能收获到锻炼身体的效果。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"通常情况下,应至少进行10分钟以上,在练习的过程中,跑步者应将大腿高高抬起,重复次数加快些,锻炼效果就好些。","id":""},{"type":"text","text":"原地跑练习适用于无法进行户外跑步的人群,它可以作为疾病康复保健练习之一。","id":""}],"text":"","id":"doxcnKmWsSwIAc8Ucyy68F4rPvb"},{"type":"image","attrs":{"height":630,"note":[{"type":"text","text":"跑步健身的具体方法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/118a67355354460085771ea58ec9ab9d","width":950},"text":"","id":"doxcnUqW2y8gUS8k4VBD8jnMpK7"},{"type":"paragraph","children":[{"type":"text","text":"除上述方法外,跑步锻炼还包括负重跑、障碍跑、变向跑等。练习者可根据自身的情况,有针对性的进行锻炼。但需要注意的是,","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"在进行跑步锻炼之前,跑步者必须要进行准备活动,使身体由静止状态进入到运动状态,而且在跑步的过程中,也应该遵循由慢到快,再由快到慢渐渐放松的原则","id":""},{"type":"text","text":"。对于环境的选择也是至关重要的,要尽可能的选择空气清新,无污染的地方进行跑步锻炼。","id":""}],"text":"","id":"doxcnwm2WmIg2IKcc6BdKvVK28d"},{"type":"paragraph","children":[{"type":"text","text":"另外,人们还要坚持抗疲劳练习,这对于提高身体素质十分重要。跑步者要从自身的体质、健康条件出发,灵活掌握、选择跑步练习方法和运动量。坚持经常跑步锻炼,一定能取得满意的健康效果。","id":""}],"text":"","id":"doxcnuiWyW0Q2Wi8qgNu4QuMNP3"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"不同跑步方式的动作要领","id":""}],"text":"","id":"doxcnqwycKSCiS6O6qxFEh7Rr3A"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"一、小步跑","id":""}],"text":"","id":"doxcnSoKMiO2ikMkgIbkbKR4I3c"},{"type":"paragraph","children":[{"type":"text","text":"步者身体自然放松,上半身处于正直状,或者身体稍向前倾,切忌不可出现身体后仰现象,向后倾是一种错误的跑姿,尤其对于初期练习者,必须严格纠正错误跑姿,否则养成坏习惯后,纠正起来就会变得非常困难。","id":""}],"text":"","id":"doxcnGaacSi2cAA0IW2rZCag2Qd"},{"type":"paragraph","children":[{"type":"text","text":"准备跑步前,将身体的重心向高抬,骨盆前挺,注意身体各部位的变化,以全身感到舒展为宜。膝关节放松,接着,两条腿交替屈膝抬举后,快速放松下落,小腿顺势向前迈一小步,用前脚掌着地,完成“扒”地动作,并迅速伸直踝、膝、髋关节。","id":""}],"text":"","id":"doxcnS8kMUceIsQcGUJ01G0FS4I"},{"type":"paragraph","children":[{"type":"text","text":"与此同时,跑步者的两只手臂屈肘,此时,要掌握好身体的重心,注意肩部要处于放松状态,跑者的上下肢相协调配合,双臂动作与两腿动作保持一致,双臂前后摆动,初跑时摆动幅度不宜过大。跑步动作可以有效地增强人体关节的灵活性,同时,还会使人的动作频率得以提高,对改进跑的速度和技术有很大帮助。","id":""}],"text":"","id":"doxcnUSo6kCw46W8E2ZAB7hwDnh"},{"type":"image","attrs":{"height":562,"note":[{"type":"text","text":"不同跑步方式的动作要领","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/5995737af84c432b8a48b6226f415b0d","width":752},"text":"","id":"doxcnuWeGAsgo8UgSCMysFa3ADf"},{"type":"paragraph","children":[{"type":"text","text":"","id":""}],"text":"","id":"doxcnioKm2Go0WWWk6LMEr6YFjf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"二、侧身滑步跑","id":""}],"text":"","id":"doxcnO4M6iEYEWW8yEBBjWCPcyc"},{"type":"paragraph","children":[{"type":"text","text":"侧身滑步跑","id":""},{"type":"text","text":"就是向身体的两侧进行跑动。跑步者身体呈自然放松状态,分别向左向右进行跑动。当向左跑时,其右脚应先从左脚之前向左移动一次,左脚则从右脚之后向左移动一步,右脚再从左脚之后向左跑一步,左脚则从右脚之前向左跑一步,如此为一复步。向右跑时,左右脚方向正好相反。","id":""}],"text":"","id":"doxcn8qgOs8cSac2qAdJPDjVD9d"},{"type":"paragraph","children":[{"type":"text","text":"在跑动的过程中,跑步者应密切观察身体各部位的变化,如出现不适,立刻停止跑动,及时找出问题出现的原因,并给予纠正。完成侧身滑步跑时,应该牢记左右脚移动以在一条线上为宜。根据自身的具体情况,可以先向左边跑十几步,再反向右跑十几步。","id":""}],"text":"","id":"doxcnuWgIeA4SQ6QI2rnrbvJ1Rb"},{"type":"paragraph","children":[{"type":"text","text":"侧身滑步跑可以缓解其他跑步方式的疲劳感,使人体的全身肌肉关节充分活动,增加机体的灵活性和平衡能力。","id":""}],"text":"","id":"doxcn82ga6skaoAgi8zV0mrZW3d"},{"type":"image","attrs":{"height":911,"note":[{"type":"text","text":"不同跑步方式的动作要领","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/154ec6e823f54f168ec45c4ce823c157","width":1620},"text":"","id":"doxcncCkiGeQGigsaeS7jRzQoJo"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"三、高抬腿跑","id":""}],"text":"","id":"doxcnguESi6oq88cuYr1Pn7WCKb"},{"type":"paragraph","children":[{"type":"text","text":"跑步者身体呈自然放松状态,上半身正直,或微微向前倾,但切忌不可出现向后倾现象。向后倾是一种错误的跑姿,尤其对于初期练习者,必须严格纠正错误跑姿,否则养成坏习惯后,纠正起来就会变得非常困难。","id":""}],"text":"","id":"doxcnyCQ84I2sWusyW0wqfLl2Tc"},{"type":"paragraph","children":[{"type":"text","text":"准备跑步之前,调整好身体重心,使之慢慢提高,骨盆前挺,动作幅度不宜过大,速度不宜过快,以全身感到放松舒展为宜。准备姿势就绪以后,跑步开始,跑步者先将一条腿的膝部进行弯曲,并向高抬起,大腿与躯干之间,形成一定的角度,角度以直角为最宜,接着,积极下压,用前脚掌着地,并迅速伸直踝、膝、髋三个关节,与此同时,两条手臂屈肘配合抬腿动作,完成向前向后的摆动动作。动作结束后,再换另一条腿,两脚交替进行。这种跑步方式可增强腿部肌群的力量,提高关节的灵活性、柔韧性和动作频率,对提高跑步成绩大有帮助。","id":""}],"text":"","id":"doxcnUo88KaMM4oI8l8puTyJcI1"},{"type":"image","attrs":{"height":560,"note":[{"type":"text","text":"不同跑步方式的动作要领","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/da4891fd6a5e42af94923a15a3649548","width":894},"text":"","id":"doxcnsaM8KEGkIyuIeEmJbihe0g"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"四、旋转跑","id":""}],"text":"","id":"doxcn4qi8su2gyKQMS6WnYCvyIh"},{"type":"paragraph","children":[{"type":"text","text":"这是一种方向随时发生变化的跑步运动,也被人们称为倒序运动。旋转跑之前,跑步者身体需呈放松状态,由于这是一个对重心平衡性要求非常高的运动方式,所以,在跑动之前,跑步者需做好准备,可以原地先进行几次旋转,熟悉调整重心时的方法,做好准备工作以后,跑步开始。","id":""}],"text":"","id":"doxcnms26EGqIgyeM2L3VeNuHCg"},{"type":"paragraph","children":[{"type":"text","text":"在进行旋转跑时,跑步者要将向前跑、侧身跑等几种方式结合起来。由于方向上的变化十分灵活,所以,跑步者的跑速不宜过快,切记自身安全,谨防摔伤。实践证明,旋转跑能够促进全身血液循环和脑部供氧功能,使各器官得到锻炼,有利于提高人体平衡能力。","id":""}],"text":"","id":"doxcnKiceqoqOEag22FPEhvQFgb"},{"type":"image","attrs":{"height":502,"note":[{"type":"text","text":"不同跑步方式的动作要领","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/db1c3ad5926643ad844c57946deefe32","width":672},"text":"","id":"doxcnCAKGKgcIkGSaam2uEgdX6b"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"五、原地支撑后蹬跑","id":""}],"text":"","id":"doxcnioacKYc0SyMuAewrFsGgfU"},{"type":"paragraph","children":[{"type":"text","text":"练习者身体呈自然放松状态,骨盆向前倾,使身体姿势有利于后蹬动作,上半身向前倾,","id":""},{"type":"text","text":"后蹬腿","id":""},{"type":"text","text":"充分伸直。此时,人体的髋部、膝部和踝关节应处在同一条线上。注意保持重心稳定,接着,脚趾扒地腾空,另一条腿膝盖领先向前上方摆出。","id":""}],"text":"","id":"doxcn666MgSOkeCcmwHlTZQm0bc"},{"type":"image","attrs":{"height":452,"note":[{"type":"text","text":"不同跑步方式的动作要领","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/08527cd0602949ccbba2c09c601d2cc1","width":802},"text":"","id":"doxcnoWI0k22QgAWsymO300inId"},{"type":"paragraph","children":[{"type":"text","text":"长期坚持原地支撑","id":""},{"type":"text","text":"后蹬跑可","id":""},{"type":"text","text":"增强髋、膝、踝关节伸肌力量,提高跑步速度。","id":""},{"type":"text","text":"在进行原地支撑后蹬跑时","id":""},{"type":"text","text":",练习者要注意动作的每一个要点,保持动作的正确性。由于没有过多的运动量,所以,该方式很少会造成练习者身体受伤的情况。","id":""}],"text":"","id":"doxcne0IA8aOeMyUIMxSJMeWj9b"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"六、变速跑","id":""}],"text":"","id":"doxcn0Cg6mgWaMg6k6w6haLzisg"},{"type":"paragraph","children":[{"type":"text","text":"跑步者在跑动的过程中,结合自身的实际情况,快跑一段距离,再慢跑一阵儿,使跑速始终处于快慢交替的状态。一般开始时采取较慢速度的变速跑,当身体慢慢适应了运动状态以后,再逐渐提高速度,增加运动量。长期采用变速跑锻炼,对人体的耐力发展有很大的好处,而且还能提高机体的速度耐力素质,提高各项生理机能。","id":""}],"text":"","id":"doxcnUuUooUIS8aQqSijBKllYUe"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"跑步训练的基本要求","id":""}],"text":"","id":"doxcnI8OiewyCE0s6UrlXFlbYDh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"跑步训练有4个基本的要素:耐力、力量、速度和休息。","id":""}],"text":"","id":"doxcnsyOy4yiOmGMgIjpnewtomc"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"耐力","id":""}],"text":"","id":"doxcnqySSq4eiCq0CQfGYSkYeCb"},{"type":"paragraph","children":[{"type":"text","text":"有人将提高跑步运动强度的过程比喻成金字塔式的,参加最高级的比赛是到达了金字塔的塔尖,而处于金字塔最底部的人就是初级跑步者,对于这部分人来说,耐力是极为重要的。","id":""}],"text":"","id":"doxcnuSkaMaGEuQ6SiwrbotlQ3e"},{"type":"paragraph","children":[{"type":"text","text":"每一个追求健康的跑步者,都不能有急于求成的心理,特别是在提高运动强度时,要循序渐进,清楚基础的重要性。万事开头难,耐力练习对人的毅力是非常大的考验。现实生活中,很多跑步者会被耐力练习击败,从而结束自己的跑步锻炼计划。实践证明,没有良好的耐力基础,较大强度的力量工作和速度工作是不可能做到的。","id":""}],"text":"","id":"doxcn2U0Egkk8MKcoii0bCDiQgg"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"力量","id":""}],"text":"","id":"doxcn6uaAi42IoG4cYsdBYwDunb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"一、手臂","id":""}],"text":"","id":"doxcneyYCISOqUGE0CS7HpSZJJe"},{"type":"paragraph","children":[{"type":"text","text":"跑步运动是全身性运动,科学掌握两只手臂的摆动动作至关重要,它不仅能够使跑步者在跑动的过程中更加轻松,对其成绩的提高也有明显的促进作用。在日常训练中,练习者可以通过一些简单的俯卧撑练习增加上臂的力量。","id":""}],"text":"","id":"doxcnsK08GOU0C4WOYHldB5RpJb"},{"type":"paragraph","children":[{"type":"text","text":"在做俯卧撑的过程中,要注意控制速度,还要根据自身的情况,调整训练强度。在训练的过程中,若身体出现不适现象,必须马上停止运动,找出原因,有针对性地进行调整。在速度上,不宜过快,要以身体不感到疲惫为宜。与此同时,注意手臂摆动时两臂之间的宽度,加强背部、肩部和臂部之间的力量协调,它们将在长跑的最后阶段起重要的作用。","id":""}],"text":"","id":"doxcnusUKGcUSAy8WSy92e5nfNf"},{"type":"image","attrs":{"height":400,"note":[{"type":"text","text":"力量","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/e19a871f264b4ed4bf8b623584ebc4cf","width":600},"text":"","id":"doxcnUucE2eQig0ceWOcvwlmwkh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"在训练强度上,跑步者要根据自身的实际情况,慢慢加大,切忌一口气做得太多。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"初学者练习俯卧撑可以进行两组,每组15到20下;有一定基础的运动者则可做3组,每组20下;高水平人士可以尝试4组30到50下的俯卧撑锻炼。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"而后,再根据实际情况和力量的增加而逐渐增加次数。","id":""}],"text":"","id":"doxcniSqKGwC60gEG6YQM8g019f"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"二、腹部","id":""}],"text":"","id":"doxcniOCayQm0AW4qYZdV17QhPh"},{"type":"paragraph","children":[{"type":"text","text":"跑步时,腹部肌肉发挥着非常重要的作用。跑步者要针对腹部肌肉进行有效的训练,具体做法是:跑步者有计划、有规律地做仰卧起坐练习。该练习可使背部、腰部、腹部肌肉得到锻炼。","id":""}],"text":"","id":"doxcnqwKaaSQieKw64s5vvTj27c"},{"type":"paragraph","children":[{"type":"text","text":"在最初的训练中,练习者要根据自身的情况,从低强度做起。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"推荐每组做10~20个,每次锻炼可以做3~5组,当熟悉这种运动强度以后,可以逐渐增加,以循序渐进的方式增加到每组为20~30个,每天做4~6组,组与组之间可休息一分钟左右,休息时间不宜太长,大概坚持三个月左右,可看到腹部有明显减小的效果,其实是腹部的肌肉群得到了锻炼,达到紧致作用。","id":""},{"type":"text","text":"在","id":""},{"type":"text","text":"练习的过程中,密切注意身体各部位的变化,如出现不适,必须马上停止练习,找出原因,及时地做出调整。随着时间的推移,再慢慢加大训练强度。","id":""}],"text":"","id":"doxcnIYIYWAG0WC2KkFUwAnC8ub"},{"type":"image","attrs":{"height":652,"note":[{"type":"text","text":"力量","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/b6f4567e92524aba8282c46493af9bfe","width":1080},"text":"","id":"doxcnEGwWIKEc0OeSKefX5X9H3d"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"速度","id":""}],"text":"","id":"doxcnWqQaaUAYIqcmSqFO4sxryc"},{"type":"paragraph","children":[{"type":"text","text":"速度训练的方法有很多。比如到一个适合跑步的场地,重复进行各种短距离跑。再如从高处快速跑向低处。又如参加不同类型的赛跑比赛。速度训练适用于各类以跑步为健身方式的人群,特别是对于老年人来说,其作用更为显著。","id":""}],"text":"","id":"doxcnY8AKo8sQcYc4Xsic8Fc9LL"},{"type":"image","attrs":{"height":861,"note":[{"type":"text","text":"速度","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/20eb6c3b749a4c1caf1cf63871a36292","width":1080},"text":"","id":"doxcniUEmySWQimwEeQoDNcjuce"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"一、提高速度的方式","id":""}],"text":"","id":"doxcnSIGiOEOUSOYGOWse6SC2Of"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"提高速度的方式有两种,一是增加步频,二是增大步幅。","id":""},{"type":"text","text":"通常情况下,增加步频比增大步幅对人体更具安全性。这是因为步幅的增大会造成步幅过大,进而会引起某些生物力学上的问题和运动损伤。","id":""}],"text":"","id":"doxcn8Y64YMQyGw0m0cka5drlCd"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"二、寻找最佳配速","id":""}],"text":"","id":"doxcnEAemYKqEsISI2Pdkb6kSmh"},{"type":"paragraph","children":[{"type":"text","text":"正确的配速可以帮助我们降低身体负担,同时达到最大效率的燃脂效果。无论对于减肥还是想增强体质的人来说,跑步速度都不宜过快,过高的跑步强度会增加无氧代谢的比例,还可能会对身体造成过重的负担,进而引起肌肉损伤、酸痛等结果;而如果跑得太慢,又很难达到期待的锻炼效果。","id":""}],"text":"","id":"doxcnYI20KAOM0ocCyfiCUzeHVL"},{"type":"paragraph","children":[{"type":"text","text":"想要更好地控制配速,首先要弄清楚配速的概念。配速,即每公里所需要的时间。配速是马拉松运动的训练中使用的概念。比如一个人跑10公里用了1小时5分钟,那么他的平均配速就是6分30秒,也可以省略单位记为配速630。结合手机APP使用,配速并不需要我们去费心计算。","id":""}],"text":"","id":"doxcnSMMmiIiMgguuYyK4P4NvhQ"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"由于每个人的身体健康状况各不同,在选择配速的时候,要根据实际的身体状况来确定。","id":""}],"text":"","id":"doxcn4yIG4c04CeQWATMb9E8Xgh"},{"type":"image","attrs":{"height":230,"note":[{"type":"text","text":"速度","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/3bfa9946bda44447a8bb5ca6d4710213","width":692},"text":"","id":"doxcn2Ikkwcyc2CKGYlb4f7ZqRi"},{"type":"paragraph","children":[{"type":"text","text":"要想找到自己的最佳配速,还要根据自身跑步时的实际数据进行调整,需要参考的数据包括:","id":""}],"text":"","id":"doxcniciI2Imi0iOQs66uDAgSZ0"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"1、身体调节节奏:","id":""},{"type":"text","text":"每个人都有自己的身体协调节奏,包括呼吸、步伐等,可以通过确保呼吸顺畅、能够连续说4-5个字等方式调节身体节奏。跑步过程中没有头晕、胸闷的话,说明跑步速度可以。","id":""}],"text":"","id":"doxcnGkqC4GwWQugAgPXlxBLsbh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"2、心率。","id":""},{"type":"text","text":"心率是指正常人安静状态下每分钟心跳的次数,也叫安静心率,一般为60~100次/分,可因年龄、性别或其他生理因素产生个体差异。一般来说,年龄越小,心率越快,老年人心跳比年轻人慢,女性的心率比同龄男性快,这些都是正常的生理现象。","id":""}],"text":"","id":"doxcnO6sCaa2AOq2KU7kUmNzy5d"},{"type":"paragraph","children":[{"type":"text","text":"安静状态下,成人正常心率为60~100次/分钟,理想心率应为55~70次/分钟(运动员的心率较普通成人偏慢,一般为50次/分钟左右)。心率是身体对当前运动强度耐受程度的表现,保持在最大心率的60~80%,可以让身体处在脂肪的高效燃烧阶段。","id":""}],"text":"","id":"doxcnyuS4AyUAswE89vVoamxCIO"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"3、跑步后身体状态。","id":""},{"type":"text","text":"跑步后第二天如果身体疲倦、肌肉酸痛、乏力、关节不适、脉搏跳的快,说明跑步速度过快,应当适当降低配速。如果连续跑步一段时间后,没有感觉到身体有任何变化,可以适当提高配速。","id":""}],"text":"","id":"doxcneGuAEg0kaO6KW4BXluxkvb"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"休息","id":""}],"text":"","id":"doxcnmAGcEYCyCOMk2bURbORkKb"},{"type":"paragraph","children":[{"type":"text","text":"在跑步运动中,休息是一个非常重要的环节。但它却常被排除在跑步健身之外,没有引起人们足够的重视。有些跑步者在耐力方面和速度方面训练得都非常到位,但是,在坚持一段时间以后,却没有收到预想的效果。究其原因,大都是没有做好运动后的休息。所谓“张弛有度”才能达到事半功倍的效果。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"实践证明,休息环节与跑步运动中的各要素同等重要。","id":""}],"text":"","id":"doxcnWawcuaM0kUQ8uezEkEgiXc"},{"type":"paragraph","children":[{"type":"text","text":"人在跑步时,身体的各部分机能得到了有效的锻炼,但是,与之相对应的,人体也会承受一定的负荷,这些负荷对人体会产生不同程度的消耗或损耗。所以,在跑步结束以后,肌肉组织必须要进行充分的休息,损伤由此减小,最后消失。","id":""}],"text":"","id":"doxcnwMCSYW4MEsis234P3XLzLh"},{"type":"paragraph","children":[{"type":"text","text":"长此以往,人们会发现,身体承受负荷的能力在一点点增强,身体也变得越来越强壮,其原因就是运动后的损伤得到了有效的恢复,使身体能适应越来越大的运动强度,最终锻炼的效果也就出来了,故重视休息是每一个跑步者都必须关注的问题。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"一般来说,可以跑2天休息1天,或跑3天休息1天。","id":""}],"text":"","id":"doxcnEKOiYyYySia6S9BkVyFEpb"},{"type":"image","attrs":{"height":800,"note":[{"type":"text","text":"休息","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/78427d9b8edf41f08de596f012da68e8","width":1200},"text":"","id":"doxcnOcamKKIEuM26GyVe5VmM9b"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"训练跑步的方法","id":""}],"text":"","id":"doxcnyeSgmwyGM4as4Ho8AOlxJh"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"中长跑训练法","id":""}],"text":"","id":"doxcnUKaqyESsmayQIBrIt5DBUf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"一、跑前准备","id":""}],"text":"","id":"doxcni468IYmIMSm6ak3biSuNQf"},{"type":"paragraph","children":[{"type":"text","text":"1、跑步者要在起跑之前做好准备工作,特别是","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"对室外气温的把握","id":""},{"type":"text","text":"。若将跑步的时间选择为清晨,那么,穿着就不能太过单薄,尤其是上腹部要注意保暖,否则,有可能使脾胃功能受到不同程度的影响。","id":""}],"text":"","id":"doxcnw0QOCyMQwYIA2njscX99of"},{"type":"paragraph","children":[{"type":"text","text":"2、跑步者在临出门前,可以","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"喝适量的白开水","id":""},{"type":"text","text":",能使干渴了一夜的身体得到水的滋养,各关节得以润滑,同时,还能够降低血浓度,促进血液循环和物质代谢。但切忌饮水过量,否则会不利于接下来的跑步运动。","id":""}],"text":"","id":"doxcnK2oqm84ck8o6GC45uOUqxd"},{"type":"image","attrs":{"height":721,"note":[{"type":"text","text":"中长跑训练法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/fd01abce694f47f59e7cf29acc430c9a","width":1080},"text":"","id":"doxcngO08wWOSmokkEPbp1AqnRc"},{"type":"paragraph","children":[{"type":"text","text":"3、一些跑步者习惯到达跑步地点后马上就跑起来,这是错误和不科学的做法。正确的做法是","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"先做好热身运动","id":""},{"type":"text","text":",如果天气比较寒冷,则要先搓搓手和脸,轻揉两耳廓,戴好手套,以防止冻伤。接着,再对脚踝和膝关节进行充分的活动,最后,深呼一口气,调整好情绪,起跑。","id":""}],"text":"","id":"doxcnCIocGcI0YCawALWgxl5vMg"},{"type":"image","attrs":{"height":711,"note":[{"type":"text","text":"中长跑训练法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/2452c17c679a449a997d55207e93af54","width":1080},"text":"","id":"doxcnSyCUM4WqKAuKQvyAGQRuld"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"二、跑步过程","id":""}],"text":"","id":"doxcnC6yUWAkECCGmWmGb3AWMtg"},{"type":"paragraph","children":[{"type":"text","text":"跑步开始以后,跑步者的上半身要微微向前倾,目视前方,两只手臂有节奏地向前向后摆动,脚尖触地后,要始终朝向正前方,切忌不可形成“八”字,向后蹬时,腿部发力位置要准确。脚在落地的瞬间,需轻柔,注意动作的缓冲。","id":""}],"text":"","id":"doxcnkCWQ4S6C0YWk8jJvNrRFRh"},{"type":"image","attrs":{"height":660,"note":[{"type":"text","text":"中长跑训练法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/bf028b30204545f4a3db5e7f93f283db","width":660},"text":"","id":"doxcnQkUYgcsYm6Q20OI4bHyhnB"},{"type":"paragraph","children":[{"type":"text","text":"长跑时,跑步者脚部触地的方式有两种:—是脚前掌或外掌外侧着地;二是全脚掌落地过渡到前掌蹬地。第一种方法的特点是速度快、效果好,但它的缺点是比较浪费力气。此方法适用于提高成绩的专业运动员。第二种方法的特点是跑步者腿的后面肌肉比较放松,跑起来比较省力气,但它的缺点是速度比较慢。此方法适用于大多数人和初学者。","id":""}],"text":"","id":"doxcnIWW0aKka2UmuurwwlaVLZv"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"在中长跑的运动中,调整好呼吸是至关重要的。","id":""},{"type":"text","text":"中长跑属于有氧代谢运动,参与人体各大器官的循环,特别是呼吸系统。跑动时,人体对氧气的需求量是巨大的,这种需求量会随着人运动量以及运动强度的提高而不断增加,所以,跑步者必须注意呼吸节奏,否则就会严重影响跑步的效果。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"通常情况下,跑步者可以2步一吸或3步一吸,在此期间,注意节奏起伏不宜过快过大。","id":""},{"type":"text","text":"吸气时,可以采用鼻呼吸和口鼻混合吸,可用舌抵住上颚,以避免冷空气直接大量吸入而造成对胸部的刺激。","id":""}],"text":"","id":"doxcneQiUYQgeKOCysJDaHY9Xtg"},{"type":"image","attrs":{"height":720,"note":[{"type":"text","text":"中长跑训练法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/c71eb87c64eb48b4bd2d8c39a8c63c95","width":1080},"text":"","id":"doxcnoQkYoIyUg4qKIodbGIezif"},{"type":"paragraph","children":[{"type":"text","text":"长跑无论对人的生理还是心理都是一种考验,跑动时,由于氧气供应落后于肌肉的活动需要,所以,身体可能会出现一些不适现象,比如腿发沉、胸发闷,呼吸困难等,这些负面的感受也许会影响到跑步者的情绪,导致人们产生出放弃继续跑下去的念头。此时,正确的做法是适当降低跑速,调节好呼吸节奏,并树立起坚持到底的信心。不久便会发现,那些负面的感受在慢慢缓解,最后消失。","id":""}],"text":"","id":"doxcnWO0OmYgy2QgQYvCmkiZGpe"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"三、跑步结束","id":""}],"text":"","id":"doxcnQe4UEkAwGWs2kdd2IiXaSf"},{"type":"paragraph","children":[{"type":"text","text":"跑步结束以后,跑步者要做好放松活动,这对人体的健康是非常必要的。比如,跑步结束后去做些踢腿、纵跳摸高、原地蹦跳等放松动作,在做放松活动的时候,注意两只手臂要适度抖动,这样做,可以放松手臂部的肌肉,使之从紧张状态过渡到放松状态。两个腿交替前后左右自然摆动。而后,将膝盖部抬起,俯身,两只手握拳或者成刀形,对大腿、小腿进行适度的捶打。在做过这些放松运动之后,你会发现,你的运动健身效果会有显著的提高。","id":""}],"text":"","id":"doxcnkOyoCIe8sIwsas9qmpyp6g"},{"type":"image","attrs":{"height":640,"note":[{"type":"text","text":"中长跑训练法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/138ec872056648899b41c66010f135ed","width":1280},"text":"","id":"doxcnGuCYAQceweyGALoXRNpMuU"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"短跑的训练方法","id":""}],"text":"","id":"doxcnQCISWUQqeqKuI1akOrJXPc"},{"type":"paragraph","children":[{"type":"text","text":"短跑一直被人们称为是极限强度运动。生理学、生物化学的理论认为极限强度运动属于由无氧代谢方式供给能量。人们在短跑时,对跑姿的要求非常高,正确的跑姿能够使人的身体各部分器官得到科学的锻炼,并使人们收获预想的效果。反之,不但不会起到锻炼的效果,反而会对身体造成不同程度的影响。","id":""}],"text":"","id":"doxcn4qMiAoAS20EawHl2ZmbpSf"},{"type":"paragraph","children":[{"type":"text","text":"短跑技术要求人的身体微微向前倾,但一定要注意尺度,切不可出现低头弯腰的现象。人的两只手臂应处于弯曲状,并在身体两侧做向前向后摆动。短跑技术要求人体全身性配合,反应需快。在平时的训练中主要从以下几个方面入手。","id":""}],"text":"","id":"doxcnE6IMwmGEayWiwzIlKBVuhu"},{"type":"image","attrs":{"height":504,"note":[{"type":"text","text":"短跑的训练方法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0a70b39063a549b7bf49d4632067a3dc","width":640},"text":"","id":"doxcnASMoosgOS6s6wTSgwjqLcc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"一、发展爆发力练习","id":""}],"text":"","id":"doxcnoIIAIQyumqk2CQ8vNIFeGg"},{"type":"paragraph","children":[{"type":"text","text":"专家指出,爆发力由两部分内容组成,即速度与力量。针对这两部分,人们可采取有针对性的训练。如跳远、负重纵跳、负重深蹲等。","id":""}],"text":"","id":"doxcnEkOyU2EwOKMAE32DRflb5f"},{"type":"image","attrs":{"height":730,"note":[{"type":"text","text":"短跑的训练方法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/9faa3be781584ad4a836f3071eefd301","width":1290},"text":"","id":"doxcnImemya8akMaqyMLX1XE2zc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"二、发展柔韧练习","id":""}],"text":"","id":"doxcnSMKWsS6M6E806Dsi5gDmWc"},{"type":"paragraph","children":[{"type":"text","text":"柔韧性对跑步者来说是非常重要的素质之一,一个拥有良好柔韧性的跑步者,其身体的各个关节拥有较大的活动幅度,肌肉韧带的伸展能力也较强。特别是在短跑训练中,柔韧性的优越性体现得更为明显。在日常训练中,跑步者可以根据自身的实际情况选择适当的训练方法。如体前屈练习、身体前后快速屈伸等。","id":""}],"text":"","id":"doxcniI2IwceCaaYo0i1CfQl7mc"},{"type":"image","attrs":{"height":955,"note":[{"type":"text","text":"短跑的训练方法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/c51bd93082be419da8bb5fec6351a6d9","width":1704},"text":"","id":"doxcnUW0AeM8yaSoygBaEjFlFAf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"三、发展动作速度训练","id":""}],"text":"","id":"doxcneCi0CI8CIUMOc7vjYLDpDe"},{"type":"paragraph","children":[{"type":"text","text":"动作速度是短跑项目的关键因素,对于动作速度的训练可采用多种方法,如重复法、比赛法和游戏法等。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"对于普通的练习者来说,比赛法是经常被采用的训练方法。","id":""},{"type":"text","text":"在比赛法中,练习者能够保持高涨的情绪,对提高速度起到积极的推动作用。该方法与正式比赛产生的效果基本相同,所以深受人们的喜爱。与此同时,由于在比赛的过程中能引起各种动作变化,还可以防止因经常安排表现最大速度的练习而引起的“速度障碍”。","id":""}],"text":"","id":"doxcnOSQIWK0wKSUiA7o3ODRhBy"},{"type":"image","attrs":{"height":860,"note":[{"type":"text","text":"短跑的训练方法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/9b68986f1f8348adb80789e55499c31e","width":1200},"text":"","id":"doxcnS2wK680UCWm02Ht7f1qEkf"},{"type":"paragraph","children":[{"type":"text","text":"以上就是对跑步的正确方法与技巧的有关讲解,希望能对您进行跑步锻炼有所助益!","id":""}],"text":"","id":"doxcn6W4gYoSMUqiWymabqrIN9r"}]%3C%2Fhowto_content%3E6. 752分光光度计使用方法视频
魔方又叫鲁比克方块,台湾称为魔术方块,香港称为扭计骰,最早由匈牙利布达佩斯建筑学院鲁比克·艾尔诺教授发明。魔方竞速是一项手部极限运动,玩法炫酷,来看下各阶魔方复原教程吧,这样的扮酷技能还不快来get?!
复原字母示意
复原魔方时,常常会用到各类公式,因此认识各个字母代表的意思非常重要。四阶魔方转动字母和三阶魔方转动字母是一致的,但是有一些由特殊的字母来表示。
单层操作:
手拿一个魔方,对着身体这面的为前,前Front(F);后Back(B);左Left(L);右Right(R);顶Up(U);底Down(D)。
每个字母表示对应层顺时针旋转90°,带'的则是逆时针90°,后面加个2就是180°。
如:U 顶层顺时针90°;U' 顶层逆时针90°;U2 顶层顺时针180°。
双层操作:
上面六个字母小写表示双层操作。
夹层操作:
左右夹层向下为M,与L同向;前后夹层顺时针为S,与F同向;上下夹层向右为E,与D同向。
四阶魔方特殊字母:
四阶魔方特殊字母表示,如下图。其他字母,如x表示魔方整体向上翻90°;y表示魔方绕竖直中轴向左转90°;z整体面对自己顺时针旋转90°。
二阶魔方复原
简介
二阶魔方(Mini Cube),中文直译叫做"口袋魔方",由彼得·塞波斯坦尼发明。二阶魔方为2×2×2的立方体结构,由8个角块构成,总共有3674160种变化。二阶魔方结构与三阶魔方相近,可以用复原三阶魔方的公式进行复原。
二阶魔方复原教程视频:【二阶魔方教程~只要两个公式哟!】 https://b23.tv/7btcXGd
二阶复原教程
二阶魔方的玩法分为三个步骤,分别是:1)还原底层角块;2)还原顶面颜色;3)调整顶层角块。
说明:图中灰色部分代表了该步骤中不相关的颜色,只用看标彩色的方块即可。
第一步:还原底层角块
假设以白色为底,其他白色块只会有5个位置,这些位置要么是对称的,要么很容易变成前面的位置。如下图五种情况。
1、如上图中第一种情况的调整,只需要三步就可以完成了。如下图。
2、对于第二种情况,它和第一种情况是完全对称的,算法也是对称的。
针对这两种情况,可以看出:白色在右面第一下就转右面,白色在正面第一下就转正面。
3、白色在顶面的情况,如下图,只要用一次公式RU就会变成情况1,或用一次F'U'变成情况2,然后按情况1或2处理就好了。
要注意:如果底层其他几个角已经还原好了,如下图,这种处理方法就会破坏已经还原好的某个角,所以要提前恢复角这个角的位置,具体方法如下。
4、另外2种情况白色是在底层的,只要对着他们用一次算法1或算法2就可以得到情况1或2了。
白色向前就用算法2,先转正面,(F'U'F)U(F'U'F);白色向右就用算法1,先转右面,(R U R')U'(R U R')。
照上面说的,重复做4个角块,就可以做好底层了。
第二步:还原顶面颜色
这一步我们要还原4个角块顶面的颜色,而先不用管顶层侧面的颜色,把它们留到最后一步还原。
我们先观察一下顶层4个角块黄色面的位置,如果只有一个黄色块在顶面,会有两种情况,可以按下面的方法解决。
情况1
情况2
它是和情况1完全对称的,算法也是对称的,非常好记。
另外还有5种情况,不用记新的算法,按照下面的位置摆好,用上面的算法就可以解决;其中3种情况是顶面有2个黄色块,2种情况是顶面没有黄色块,下面是具体解决方法。
观察一下,可以发现除了情况6是先用公式2-2,其他几种情况都是先用公式2-1的,我们只要记住情况6的形态就好了,其它情况都先用一次公式2-1,再转转魔方的顶层就很容易得到情况1或情况2了。
第三步:还原顶层角块
这一步要将顶层4个侧面的颜色一次性复原,完成魔方的还原,只需要记一个新的算法。
先观察有没有2个相邻角块侧面颜色一样的情况,例如下面的情况1或情况2。
情况1
情况2
如果有类似于上图的情况,就把同色的角块旋转到正对着自己的位置,再用这个算法R B' R F2 R' B R F2 R2,就可以完成还原了。
注意:如果找不到这样同色的角块,那就对着魔方随便用一次上面的算法,用过之后就一定能找到了,然后再用一次这个算法即可还原。
至此,二阶魔方完成复原。
三阶魔方复原
简介
通常意义下的魔方,是指狭义的三阶魔方。常规竞速玩法是将魔方打乱,然后在最短的时间内复原。
三阶魔方复原视频教程【三阶魔方还原基础教程!】 https://b23.tv/DpnMj8m
三阶复原教程
三阶魔方复原总的思路为分层法,如下图。
1、复原第一层四个棱块(在底层架十字,以白色为底)
目的:使底层四个棱块的侧面与四个中心面的颜色一致(如下图1)。这一步简单灵活,不需要公式。但这里也提供了动图以供参考。
首先拿到一个棱块,如图,这是最基础的情况,只看白色,只要一步就能把它转到顶面。
当我们遇到的情况与这个情况不同的时候,就要想办法把未解决过的问题转化为已知问题。
时刻注意顶层完成的棱块别被破坏:
我们做十字不但要求白面有一个十字,其他面的跟白色相近的那个中心棱也要跟各面中心(各面中心颜色不变)颜色对齐。方法是:手拿魔方,白色十字架面朝下,旋转上面两层找对应各面中心颜色即可。
最终如下图这样子即可。
2、复原第一层四个角块
目的:要使四个底角的各面的颜色与相应中心面颜色对应一致(如图2)。可归为五种情况,如图3~图7。图3和图4为基本形态,图5用公式后会变成图3形态,图6用公式后会变成图5形态,图7用公式后会变成图4形态。
关键:手拿魔方,白底十字架在下面,只看图中白色位置,只要白色方块出现图中情况,按照公式旋转即可。
具体步骤示范:
完成十字后我们将整个魔方翻转,使十字朝下。 角块按位置分为顶层和底层两类情况。每类情况中又可按角块白色面朝向分为指向上/下和指向四周两种。最基础的情况是处于顶层白色面指向四周。剩下的三种均可转换成这种情况。
基础情况:顶层,白色指向四周。(图3、图4的情况)
在顶层白色朝右时,R U R'(图4情况,白色归位)
在顶层白色朝前时,L' U' L(图3情况,白色归位)
注意角块的朝向。将角块放在目标位置之上,循环RUR'U'直至被还原。
底层角块特殊情况
角块不是顶层且白色朝外的一律算作特殊情况,都要转化为基础情况。
在顶层白色朝上时,解决办法:R U2 R',即可转为基础情况
在底层白色朝外,解决办法:R U2 R',即可转为基础情况
3、复原第二层四个棱块
目的是使第二层的四个棱归位( 第二层含四个中心块,这四个中心块是固定的,只需复原棱块即可)。可归为两种基本情况,当要复原的棱块在中层,可以先用图8或图8公式把他们转到顶层后,再用下面公式转法即可。(切记:对着图8,手拿魔方,出现图8情况,即可用图8公式。出现图9情况,即可用图9公式。)
4、顶十字(以黄色为顶,完成顶层四个棱)
俯视魔方,只看中心块和四个棱,只要顶层黄色部分出现图中任一这个情况(切记:手拿魔方,顶层看过去的黄色方块方向要跟图片某一种情形一致),均可以使用公式FRUR'U'F'在图10~图13中转换,直到出现图14形态(四个棱和中心颜色都为黄色)。
具体示范如下:
条形(图12):转动顶层,让条形指向左右。再用FRUR'U'F',如下图。
折形(图11):朝上的棱块一个放在后边一个放在左边,做一遍条形公式就可以转换成条形。所以连做两遍条形公式即可。此过程会出现F和F'连做FRUR'U'F'(FRUR'U'F'),相互抵消,故消去废步后的公式为:F ( R U R' U' ) ( R U R' U' ) F'(若记不住直接记FRUR'U'F'操作两遍即可)
点形(图10):点形做上述公式即转化为另一种二棱情况。
5、完成顶面(以黄色为顶面)
俯视魔方,只看黄色方块,会出现下面8种状态之一。手中拿好魔方,顶层黄色出现下图各种位置时,只要黄色所在位置跟图中任一形式一样,使用公式RUR'URU2 R'在图14中转换,即可将顶层颜色全部变为黄色。(切记:手拿魔方时,俯视魔方,顶层黄色位置要跟图中一样,出现任何一种图中情况,用此公式即可。)
6、调整顶层4个角块位置,使其正确归位
方法一:
先调整角块位置:这一步要使四个角块的相对位置归位。观察顶层的侧面,看看是否有一个侧面是两个角块颜色都一样的(连在一起的相对位置正确的角块)。如果有,则将这两个角块放在右侧,做:R2 F2' R' B' R F2' R' B R'
如果四个面都没有,做一次上面的公式就有了。另外不要被棱块干扰,角块没做完先不管棱块。
再调整棱块位置:调整项层4个棱块的位置,使其位置正确。顶棱情况依错误的棱块的数量分为两类:三个和四个。不存在两个交换的情况。
三个棱块依次轮换,让完成的棱块朝后,观察剩余三个棱块是顺时针还是逆时针替换,如果前面颜色对应的棱块在右边,对应顺时针替换:R2 U R U R' U' R' U' R' U R',可完成复原。
前面颜色对应的棱块在左边,对应逆时针替换。可以使用公式:L2' U' L' U' L U L U L U' L,可完成复原。
四个棱块两两对换:如果前面步骤做完,到最后只是四个角棱块两两相对,跳过上面两个步骤,随机做一个三棱换即可转化为三棱换的情况。可用公式:M2' U M2' U2 M2' U M2',可完成复原。
方法二:个人喜欢的方法,手拿魔方,俯视魔方,观察顶层四个棱的位置,使用公式F2U' (LR')F2 (L'R)U'F2在图16中的五种形态之间进行转换,只要一个公式,整个魔方会被复原。(箭头表示不同颜色的方块互换位置,魔方拿法朝向没有要求,只要俯视图是下图即可,出现下列情行就用此公式,即可复原)
至此,三阶魔方复原完成。
四阶魔方复原
简介
四阶魔方被认为是2-5阶魔方玩法中最不好复原的,虽然五阶魔方的变化种类比4阶多,但是四阶魔方的中心块并不固定,也就不容易复原。要点就是要记住各个颜色的相对位置,只有将中心块的颜色按正确的位置还原才能复原整个魔方。
四阶魔方总共有8个角块,24个中心块和24个棱块。四阶魔方的国际配色是上白下黄、前绿后蓝、左橙右红。
四阶魔方复原教程:【四阶魔方基础还原教程(入门降阶法)】 https://b23.tv/7ODSD0a
四阶复原教程
四阶魔方的复原根本恢复思路:调整6面中心块→组合12条棱块→处理特殊情况→恢复四阶魔方
一般选择使用降阶法来恢复四阶魔方,即指将高阶魔方转换成三阶魔方的状态,然后依照三阶魔方的恢复办法进行恢复。
1、调整四阶魔方六面中心块
因为四阶魔方并没有固定的中心块,所以在进行这个步骤之前,必需要记住6面的色彩方位。下面就罗列出在拼中心块的过程呈现的8个状况。
2、合并12条棱块
拼好魔方的六面中心块后,接下来需要把24个棱块按照颜色相同的棱块两两合并来组合成12个棱块,这和三阶魔方状态是一样的了,最终效果如下第一张图所示。
3、当拼完6面中心块和12条棱块后,把这个四阶魔方当做成三阶魔方来还原,还原进程如下图。
假如你拼到顶层发现有三阶魔方上没有遇到的情况,请看下一步。
4、调整四阶魔方的特殊情况
至此,再用三阶的玩法进行,直到完成四阶魔方的复原。
五阶魔方还原
简介
五阶魔方的还原方法和四阶魔方的还原一样,都是使用“降阶法”还原。也就是说,需要先把每一个面中心的3*3的正方形还原成各自中心块的颜色,再还原12条3*1的棱块,之后的还原方法就是三阶魔方的还原方法了。
五阶魔方复原视频教程:【五阶魔方教学入门教学篇,适合三阶降阶法玩法,一看就懂】 https://b23.tv/vFljBK0
五阶复原教程
1、还原底面中心块(以黄色中心块为例)
对于奇数阶魔方来说,还原中心块需要先还原中心的3*1的一道,如图。
然后再在中间面(除底面和顶面的四个面)上还原出3*1的一道,再移至底面,如图。
以此方法还原底面。
2、还原顶面中心块(白色)
顶面也就是与底面相对的那一面。同样要注意首先先还原中间3*1的一道。
然后再在中间面(除底面和顶面的四个面)上创造出顶面中心块的边缘3*1的一道,再移至顶面(注意不要打乱底面,可用图示方法)
3、还原中间面的中心块
中间面的还原需要一个面再接着相邻的一个面进行还原。首先还是先还原一个中心块的中间的3*1的一道。
然后在未还原的三个中间面还原出相应中心块面的边缘3*1的一道,再移至相应的中心块上,以此方式还原这个中心面。
然后进行还原此中心面的相邻中心面,首先还是先还原此中心面的中间3*1的一道,为避免其他面被打乱,可用图示方式。
然后再在剩下两个中心面上还原出相应中心块所需的边缘3*1的一道,移至相应中心面上,为防止已还原的中心块被打乱,可用图示方式。
为防止已还原的部分被破坏,可使用下列方式:U'F'中间层RU中间层R'
最后两个面的还原,首先先用以多还少的方式还原大部分(情况如之前提到所示),然后再用下列两个公式还原特殊情况。
4、还原顶面与底面的八大棱块
这一步与四阶相似,都是要先把3*1的棱块的三个小块找到,根据图示方法使三个小块放到图示的位置。
再移动中间层的面,使三个小块合成一个3*1的棱块,再将它放至底面或顶面的位置。
5、还原中间面的四大棱块
这一步使用的是四阶的公式,只是将公式稍微变形一下,具体情况如图。然后,最后会遇上特殊情况,解决方法如图。
6、至此,可将降阶的五阶魔方看做三阶魔方进行还原。
高阶复原要点
“降阶法”是还原高阶魔方的通用方法。“降阶”步骤及各步骤中的转法思路,均可应用于所有高阶魔方还原中。
高阶魔方,可以分为奇数阶与偶数阶。偶数阶魔方,与四阶魔方类似,因“中心块”相对位置不固定,所以在“还原中心块”时需要注意相对位置,且降阶后可能需要“特殊情况校正”这一步骤,将降阶后的“三阶魔方”修正为“标准情况”;奇数阶魔方,因“中心块”相对位置是固定的,所以“复原中心块”时较易,且完成降阶后的“三阶魔方”即为“标准情况”,不需校正。
总之,只要掌握降阶法的原理,所有高阶魔方均可迎刃而解。
异形魔方复原
异形魔方相对原始魔方的变化较大,但是原理基本上相同,一般都可以看成二阶或三阶的魔方,当然有些异形魔方还是比较难还原的。常见的异形魔方有六色五魔方、钻石魔方及金字塔魔方等,一起来看一下金字塔魔方复原教程吧。
金字塔魔方复原
金字塔魔方属于异形魔方,在结构上跟之前的三阶二阶魔方是完全不同的。但是,金字塔魔方还原的原理跟三阶魔方是有一些共同点的,一般是先预留黄色面作为底面,先还原黄色底面再还原其他颜色面。
金字塔魔方复原视频教程:【超级简单!零基础学会金字塔魔方!】 https://b23.tv/IbSq1au
1、金字塔还原的第一步
还原出一个黄色底面的“十字架”,上图三个黄色块就是金字塔“十字架”。如下图所示:
2、金字塔还原的第二步
金字塔底层公式:右下、左下、右上、左上
左下、右下、左上、右上
金字塔顶面公式:右下、顶右、右上、顶右、右下、顶右、右上
左下、右下、左上、右上、顶左、右上、顶右、右下
%3Chowto_content%3E[{"type":"paragraph","attrs":{"is_abstract":true},"children":[{"type":"text","text":"魔方又叫鲁比克方块,台湾称为魔术方块,香港称为扭计骰,最早由匈牙利布达佩斯建筑学院鲁比克·艾尔诺教授发明。魔方竞速是一项手部极限运动,玩法炫酷,来看下各阶魔方复原教程吧,这样的扮酷技能还不快来get?!","id":""}],"text":"","id":"doxcnO0yywQiMy2uIGy2HdkWHof"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"复原字母示意","id":""}],"text":"","id":"doxcnuMWgKCE4ySWousC8IIIDAf"},{"type":"paragraph","children":[{"type":"text","text":"复原魔方时,常常会用到各类公式,因此认识各个字母代表的意思非常重要。四阶魔方转动字母和三阶魔方转动字母是一致的,但是有一些由特殊的字母来表示。","id":""}],"text":"","id":"doxcnE6AiaQAu2G6k0yBuzAgyyf"},{"type":"image","attrs":{"height":201,"note":[{"type":"text","text":"复原字母示意","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/36c04761243b4f53bfadc1e490045f34","width":431},"text":"","id":"doxcncUAKgs2iGYOyMzzFDVOmyh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"单层操作:","id":""}],"text":"","id":"doxcngQim2qEock2e2zMHTBYUzc"},{"type":"paragraph","children":[{"type":"text","text":"手拿一个魔方,对着身体这面的为前,前Front(F);后Back(B);左Left(L);右Right(R);顶Up(U);底Down(D)。","id":""}],"text":"","id":"doxcncAk6YeKGWgo8mIy7pzjUbe"},{"type":"paragraph","children":[{"type":"text","text":"每个字母表示对应层顺时针旋转90°,带'的则是逆时针90°,后面加个2就是180°。","id":""}],"text":"","id":"doxcnacSWI0SsAQY4LCCMfwxRiS"},{"type":"paragraph","children":[{"type":"text","text":"如:U 顶层顺时针90°;U' 顶层逆时针90°;U2 顶层顺时针180°。","id":""}],"text":"","id":"doxcnE6ikGiI2Q8G2Wgzg6YdPOd"},{"type":"imageList","children":[{"type":"image","attrs":{"height":684,"note":[{"type":"text","text":"复原字母示意","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/a752cfb2b14b491aaa84b25f8a5e0a85","width":1024},"text":"","id":"doxcnyySGOq4OE0eKkRL3OcXNwg"},{"type":"image","attrs":{"height":510,"note":[{"type":"text","text":"复原字母示意","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/ede3c45811e04c0dbdcd22f11d0c5407","width":447},"text":"","id":"doxcnIkOogwMgm4sQwJij9qQjTc"}],"text":"","id":"doxcnoaae2KkQMIqSqmYpdxfdDb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"双层操作:","id":""}],"text":"","id":"doxcnoaae2KkQMIqSqmYpdxfdDb"},{"type":"paragraph","children":[{"type":"text","text":"上面六个字母小写表示双层操作。","id":""}],"text":"","id":"doxcnmYiWkGy0oaqCKDJHqr7guG"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"夹层操作:","id":""}],"text":"","id":"doxcnSAyoWiciYAWaOoNJVwTFRh"},{"type":"paragraph","children":[{"type":"text","text":"左右夹层向下为M,与L同向;前后夹层顺时针为S,与F同向;上下夹层向右为E,与D同向。","id":""}],"text":"","id":"doxcnuOGCUkoIUSuaopWMaa0ocb"},{"type":"image","attrs":{"height":368,"note":[{"type":"text","text":"复原字母示意","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/b76e675686cf4a008f3fad0e668762c9","width":1080},"text":"","id":"doxcnWmKO8GiKCqeyO6l0tvp9ye"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"四阶魔方特殊字母:","id":""}],"text":"","id":"doxcnaAsskUYoyo8kM7UvOxQYgg"},{"type":"paragraph","children":[{"type":"text","text":"四阶魔方特殊字母表示,如下图。其他字母,如x表示魔方整体向上翻90°;y表示魔方绕竖直中轴向左转90°;z整体面对自己顺时针旋转90°。","id":""}],"text":"","id":"doxcnSgiIY6OOiyaW08VAlYsefF"},{"type":"imageList","children":[{"type":"image","attrs":{"height":555,"note":[{"type":"text","text":"复原字母示意","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/5d10b7f8bc1c4ed7a1db8e4daacda8a0","width":446},"text":"","id":"doxcnGUGeA4CqQ2m6ApNdIVhfmh"},{"type":"image","attrs":{"height":552,"note":[{"type":"text","text":"复原字母示意","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/6ae8ad494a8149d296622be5d97e4f06","width":445},"text":"","id":"doxcnu6wQkEa8S2K4aIjUnZf26e"}],"text":"","id":"doxcncY8GW406GcUswOhlgQmOW9"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"二阶魔方复原","id":""}],"text":"","id":"doxcncY8GW406GcUswOhlgQmOW9"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"简介","id":""}],"text":"","id":"doxcnIKWqIGWucaiCE6GCGOt7dp"},{"type":"paragraph","children":[{"type":"text","text":"二阶魔方(Mini Cube),中文直译叫做\"口袋魔方\",由彼得·塞波斯坦尼发明。二阶魔方为2×2×2的立方体结构,由8个角块构成,总共有3674160种变化。二阶魔方结构与三阶魔方相近,可以用复原三阶魔方的公式进行复原。","id":""}],"text":"","id":"doxcnsG0KW24YGikSmCTZAc6oAg"},{"type":"paragraph","children":[{"type":"text","text":"二阶魔方复原教程视频:【二阶魔方教程~只要两个公式哟!】 ","id":""},{"type":"external_link","attrs":{"url":"https://b23.tv/7btcXGd"},"children":[{"type":"text","text":"https://b23.tv/7btcXGd","id":""}],"text":"","id":""}],"text":"","id":"doxcn066WKeUy66sIIFvxH3jlye"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"二阶复原教程","id":""}],"text":"","id":"doxcnYwaiG8s0cQ8EQTGeMbVBWg"},{"type":"paragraph","children":[{"type":"text","text":"二阶魔方的玩法分为三个步骤,分别是:1)还原底层角块;2)还原顶面颜色;3)调整顶层角块。","id":""}],"text":"","id":"doxcn2SiICWs8I2ui6LOtP4TTHe"},{"type":"paragraph","children":[{"type":"text","text":"说明:图中灰色部分代表了该步骤中不相关的颜色,只用看标彩色的方块即可。","id":""}],"text":"","id":"doxcnCa8so4OOyuuWGARUzbYr8c"},{"type":"image","attrs":{"height":560,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/906fc2333fd040d2a32df0365f53b544","width":1065},"text":"","id":"doxcniUuuMqwkEceKgpA4w7a6ve"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"第一步:还原底层角块","id":""}],"text":"","id":"doxcnmSgs4wumgyWm21NsTrE6Mb"},{"type":"paragraph","children":[{"type":"text","text":"假设以白色为底,其他白色块只会有5个位置,这些位置要么是对称的,要么很容易变成前面的位置。如下图五种情况。","id":""}],"text":"","id":"doxcnmGMWIkWIASIIg1NpnTiAic"},{"type":"image","attrs":{"height":1438,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/85670d40eadd4f97a2526f8153a62e3b","width":4096},"text":"","id":"doxcnecyCikii6YWOUdaPVwB01g"},{"type":"paragraph","children":[{"type":"text","text":"1、如上图中第一种情况的调整,只需要三步就可以完成了。如下图。","id":""}],"text":"","id":"doxcnIAeiMqCAaGQ0SUqa96hPOh"},{"type":"image","attrs":{"height":811,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/90ff91e85fa94a6a952939cca17ba732","width":1038},"text":"","id":"doxcn2ki6iUUiouK0CZXYPTsE34"},{"type":"paragraph","children":[{"type":"text","text":"2、对于第二种情况,它和第一种情况是完全对称的,算法也是对称的。","id":""}],"text":"","id":"doxcn6qcs40UcOIsSQ8bKDJhlsu"},{"type":"image","attrs":{"height":843,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/b045cb72f1e542bcb84661b509a1da89","width":1042},"text":"","id":"doxcnio8Kw0MEQuei8F8y9iy6bg"},{"type":"paragraph","children":[{"type":"text","text":"针对这两种情况,可以看出:白色在右面第一下就转右面,白色在正面第一下就转正面。","id":""}],"text":"","id":"doxcn8OcaomquYEYMAxMiZsueVb"},{"type":"paragraph","children":[{"type":"text","text":"3、白色在顶面的情况,如下图,只要用一次公式RU就会变成情况1,或用一次F'U'变成情况2,然后按情况1或2处理就好了。","id":""}],"text":"","id":"doxcn0EAy8u2mgm64YjY7zmbcQf"},{"type":"image","attrs":{"height":110,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/991050913a8245c9b17226c7fdd7f956","width":110},"text":"","id":"doxcnY8amKUe2KM8WMXl4ZmOkzf"},{"type":"paragraph","children":[{"type":"text","text":"要注意:如果底层其他几个角已经还原好了,如下图,这种处理方法就会破坏已经还原好的某个角,所以要提前恢复角这个角的位置,具体方法如下。","id":""}],"text":"","id":"doxcn40OKs6S4uwOqCqd5LSIBzg"},{"type":"image","attrs":{"height":1344,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/33815796f4c147b1a7d1ac873c65f4a7","width":1058},"text":"","id":"doxcnSQYOWyUu4IwAYR1WKMvyZe"},{"type":"paragraph","children":[{"type":"text","text":"4、另外2种情况白色是在底层的,只要对着他们用一次算法1或算法2就可以得到情况1或2了。","id":""}],"text":"","id":"doxcnCSWweKAykceAwBkp0BGDVg"},{"type":"image","attrs":{"height":241,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/ddeea9879ef047baafcf155c8a90ec9a","width":466},"text":"","id":"doxcna4Weae8eCWYSy25Bciyzbe"},{"type":"paragraph","children":[{"type":"text","text":"","id":""}],"text":"","id":"doxcnMi46giMmgmEkgjkd4tl5vc"},{"type":"paragraph","children":[{"type":"text","text":"白色向前就用算法2,先转正面,(F'U'F)U(F'U'F);白色向右就用算法1,先转右面,(R U R')U'(R U R')。","id":""}],"text":"","id":"doxcnko2i0GSG8C4Y461uI5VwGe"},{"type":"paragraph","children":[{"type":"text","text":"照上面说的,重复做4个角块,就可以做好底层了。","id":""}],"text":"","id":"doxcn22uUuY6eWmOQsl47nnRPZb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"第二步:还原顶面颜色","id":""}],"text":"","id":"doxcnQyYQYiyeAueiSYO7HrCddg"},{"type":"paragraph","children":[{"type":"text","text":"这一步我们要还原4个角块顶面的颜色,而先不用管顶层侧面的颜色,把它们留到最后一步还原。","id":""}],"text":"","id":"doxcnOAkuUMEGE6yQSs8SIauHff"},{"type":"image","attrs":{"height":120,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/e5e16e85bab94cab8e1af60e809d45ac","width":120},"text":"","id":"doxcn4Ga8S2gsWK88eY80RMaBah"},{"type":"paragraph","children":[{"type":"text","text":"我们先观察一下顶层4个角块黄色面的位置,如果只有一个黄色块在顶面,会有两种情况,可以按下面的方法解决。","id":""}],"text":"","id":"doxcnSyS2wOMyksaEKs8WikXPZg"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"情况1","id":""}],"text":"","id":"doxcnc2qmO4s4wsyoS0ZNN1Ryvd"},{"type":"imageList","children":[{"type":"image","attrs":{"height":110,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/d3612d37e0ce4bbc98184b6abb9b8a42","width":110},"text":"","id":"doxcnaS62qUWSiSqESEGu644sNh"},{"type":"image","attrs":{"height":889,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/8d15477e52994c4290ee54c207106ce2","width":1080},"text":"","id":"doxcnyC0Cyqm0CMwWkPW78MZlrg"}],"text":"","id":"doxcnE2QEeEMQK620KAcoJrFbid"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"情况2","id":""}],"text":"","id":"doxcnE2QEeEMQK620KAcoJrFbid"},{"type":"image","attrs":{"height":110,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/3c5ae0019ca24a09a94b8b7ed74c15bd","width":110},"text":"","id":"doxcn4AeqeacO2qgaMFgeUcrNje"},{"type":"paragraph","children":[{"type":"text","text":"它是和情况1完全对称的,算法也是对称的,非常好记。","id":""}],"text":"","id":"doxcnAQqEWmc8Sa0AqKUoSZnm9e"},{"type":"image","attrs":{"height":885,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/61e14ab7bdf74a1ab15398863eaa1afe","width":1037},"text":"","id":"doxcnqmaAoiS0ASeCWzEjqcO7Hj"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"另外还有5种情况,","id":""},{"type":"text","text":"不用记新的算法,按照下面的位置摆好,用上面的算法就可以解决;其中3种情况是顶面有2个黄色块,2种情况是顶面没有黄色块,下面是具体解决方法。","id":""}],"text":"","id":"doxcnIQOE6AqEmSEEiMHyRy35oe"},{"type":"image","attrs":{"height":935,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0dd7ff74cfc4481fae1b19c67cf0418a","width":1063},"text":"","id":"doxcn2o6Ssmmoy0uyYlz4Fjt9be"},{"type":"paragraph","children":[{"type":"text","text":"观察一下,可以发现除了情况6是先用公式2-2,其他几种情况都是先用公式2-1的,我们只要记住情况6的形态就好了,其它情况都先用一次公式2-1,再转转魔方的顶层就很容易得到情况1或情况2了。","id":""}],"text":"","id":"doxcnSQW4E0kCkOQ48lkoEVpRTh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"第三步:还原顶层角块","id":""}],"text":"","id":"doxcnosgYA4aoqWqUGaAZamKtCf"},{"type":"paragraph","children":[{"type":"text","text":"这一步要将顶层4个侧面的颜色一次性复原,完成魔方的还原,只需要记一个新的算法。","id":""}],"text":"","id":"doxcnmu0wISw08AgSScMtPD16yb"},{"type":"image","attrs":{"height":120,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/ecc9449c7e624aea9597f09c6393d180","width":120},"text":"","id":"doxcn4o4MAOIaMMKgYRHq46O5Lf"},{"type":"paragraph","children":[{"type":"text","text":"先观察有没有2个相邻角块侧面颜色一样的情况,例如下面的情况1或情况2。","id":""}],"text":"","id":"doxcnu06eYYeYssmuKAmjjVHsef"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"情况1","id":""}],"text":"","id":"doxcnOSuuwkmEaUAyw3ZZTRCJVb"},{"type":"image","attrs":{"height":110,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/555a629190c94a89be3c1b9daafd4d3c","width":150},"text":"","id":"doxcnO4AkU8oQG4AYk10JK90upd"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"情况2","id":""}],"text":"","id":"doxcn6uEYYkAgKEg0IDyIwOqJke"},{"type":"image","attrs":{"height":110,"note":[{"type":"text","text":"二阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/1e1ae6a1e3274f0b9438bae43c7c39a5","width":150},"text":"","id":"doxcnwWIWUwEygq80ufk1xpyWbb"},{"type":"paragraph","children":[{"type":"text","text":"如果有类似于上图的情况,就把同色的角块旋转到正对着自己的位置,再用这个算法R B' R F2 R' B R F2 R2,就可以完成还原了。","id":""}],"text":"","id":"doxcnKMYSeuwCeOIYeY2jb0OyDf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"注意:","id":""},{"type":"text","text":"如果找不到这样同色的角块,那就对着魔方随便用一次上面的算法,用过之后就一定能找到了,然后再用一次这个算法即可还原。","id":""}],"text":"","id":"doxcnweQCMkwwEeCsmUca9ZQuve"},{"type":"paragraph","children":[{"type":"text","text":"至此,二阶魔方完成复原。","id":""}],"text":"","id":"doxcn6UMOQCISc8oOe8Xt0zbZnf"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"三阶魔方复原","id":""}],"text":"","id":"doxcnEWOSGkiWw6UWgTzzhHvEVd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"简介","id":""}],"text":"","id":"doxcnk8EwoIOsQgSk0wixLJ9pwf"},{"type":"paragraph","children":[{"type":"text","text":"通常意义下的魔方,是指狭义的三阶魔方。常规竞速玩法是将魔方打乱,然后在最短的时间内复原。","id":""}],"text":"","id":"doxcnyYc4cqokE86C2Iv749lfZh"},{"type":"paragraph","children":[{"type":"text","text":"三阶魔方复原视频教程【三阶魔方还原基础教程!】 ","id":""},{"type":"external_link","attrs":{"url":"https://b23.tv/DpnMj8m"},"children":[{"type":"text","text":"https://b23.tv/DpnMj8m","id":""}],"text":"","id":""}],"text":"","id":"doxcnG0MEa0gyS0sSwx8gJwsyic"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"三阶复原教程","id":""}],"text":"","id":"doxcn0SEKA2kIQqmcC0jfLHH68g"},{"type":"paragraph","children":[{"type":"text","text":"三阶魔方复原总的思路为分层法,如下图。","id":""}],"text":"","id":"doxcn0AAiQG8eSGSKiiW9ygVcRf"},{"type":"image","attrs":{"height":62,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/282cc69626974fab9f123df5c8f387e9","width":500},"text":"","id":"doxcnSk6IsEY4MW8omoc8NlTMIc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"1、复原第一层四个棱块(在底层架十字,以白色为底)","id":""}],"text":"","id":"doxcnIy4qI422kEmW8rVQJLumYd"},{"type":"paragraph","children":[{"type":"text","text":"目的:使底层四个棱块的侧面与四个中心面的颜色一致(如下图1)。这一步简单灵活,不需要公式。但这里也提供了动图以供参考。","id":""}],"text":"","id":"doxcnUWGgAIC6KWcwwZ0V2KLlof"},{"type":"image","attrs":{"height":142,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/ca2d359ba1834eeeaf89e61b84bfe28a","width":270},"text":"","id":"doxcnqYks48m4g2kSSLRXTqICpb"},{"type":"paragraph","children":[{"type":"text","text":"首先拿到一个棱块,如图,这是最基础的情况,只看白色,只要一步就能把它转到顶面。","id":""}],"text":"","id":"doxcneKEekqSEkw0wtOyH76zgC7"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/9988352a6be148e883270466f4780df0","width":479},"text":"","id":"doxcnQkUcGcy82Kuq0iRredNNG7"},{"type":"paragraph","children":[{"type":"text","text":"当我们遇到的情况与这个情况不同的时候,就要想办法把未解决过的问题转化为已知问题。","id":""}],"text":"","id":"doxcnk0USYkA4MqACsPchkpzUxh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0f099d8649fe45729c4cc5d5d319476c","width":359},"text":"","id":"doxcnC08mmY0gaMyCmGbk5aPb5b"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/2ada9367f8194f1e884cc6bb5c7a7019","width":479},"text":"","id":"doxcnkSmEukSIGEemq8wLy04oKe"},{"type":"paragraph","children":[{"type":"text","text":"时刻注意顶层完成的棱块别被破坏:","id":""}],"text":"","id":"doxcnCCWIM2qCusQWe2OuAzt7pb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/1ccc4f79d7e54c86a082b755d56ed46f","width":479},"text":"","id":"doxcnm8IKUAoQWwsugLdPhZ093g"},{"type":"paragraph","children":[{"type":"text","text":"我们做十字不但要求白面有一个十字,其他面的跟白色相近的那个中心棱也要跟各面中心(各面中心颜色不变)颜色对齐。方法是:手拿魔方,白色十字架面朝下,旋转上面两层找对应各面中心颜色即可。","id":""}],"text":"","id":"doxcnE4IkgA4cUgmaaCYKNsIjNU"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/96af7011160f4daab117cc5de1ba7b91","width":639},"text":"","id":"doxcniuGGe0sq2EqI0Eq5QlIpfh"},{"type":"paragraph","children":[{"type":"text","text":"最终如下图这样子即可。","id":""}],"text":"","id":"doxcnGW8UMWIe0isUopKG1rkiog"},{"type":"image","attrs":{"height":957,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/1cfb670c315d4c0a88d45c539c09a907","width":1080},"text":"","id":"doxcniSqwwKomSukcUvVQTJ2Nce"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"2、复原第一层四个角块","id":""}],"text":"","id":"doxcn6GYsWui2WIiKsfSvInuFAd"},{"type":"paragraph","children":[{"type":"text","text":"目的:要使四个底角的各面的颜色与相应中心面颜色对应一致(如图2)。可归为五种情况,如图3~图7。图3和图4为基本形态,图5用公式后会变成图3形态,图6用公式后会变成图5形态,图7用公式后会变成图4形态。","id":""}],"text":"","id":"doxcneWU2W6yuMEGaCsexZwL1Xd"},{"type":"paragraph","children":[{"type":"text","text":"关键:手拿魔方,白底十字架在下面,只看图中白色位置,只要白色方块出现图中情况,按照公式旋转即可。","id":""}],"text":"","id":"doxcn0GQ0a8w6QW4agzjXzepL3f"},{"type":"image","attrs":{"height":394,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/51fc025d11da4f5b844f925f2846caf1","width":442},"text":"","id":"doxcn8cam8amqOMoMAnHWTDQoec"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"具体步骤示范:","id":""}],"text":"","id":"doxcng8isQ0uEeWOwK8RNXGTaxh"},{"type":"paragraph","children":[{"type":"text","text":"完成十字后我们将整个魔方翻转,使十字朝下。 角块按位置分为顶层和底层两类情况。每类情况中又可按角块白色面朝向分为指向上/下和指向四周两种。最基础的情况是处于顶层白色面指向四周。剩下的三种均可转换成这种情况。","id":""}],"text":"","id":"doxcnGAwioowy2weeiO87lIemhe"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"基础情况:顶层,白色指向四周。(图3、图4的情况)","id":""}],"text":"","id":"doxcnAwokiww8QMCUSMmbVA9Pbf"},{"type":"paragraph","children":[{"type":"text","text":"在顶层白色朝右时,R U R'(图4情况,白色归位)","id":""}],"text":"","id":"doxcnOKY2O6YQGMikC4G1Mo4OGb"},{"type":"image","attrs":{"height":381,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/7c55d7d32f4d4db1b3b78b3a208886a4","width":380},"text":"","id":"doxcn2MeykUAai2Me8mstLXLYtc"},{"type":"paragraph","children":[{"type":"text","text":"在顶层白色朝前时,L' U' L(图3情况,白色归位)","id":""}],"text":"","id":"doxcnkqOwU2qMsS0IqjPyJR8R14"},{"type":"image","attrs":{"height":468,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/33e3673228cc42f5abda0a758de9bb7b","width":467},"text":"","id":"doxcnKUImGeaMEy0eKUebnjpLte"},{"type":"paragraph","children":[{"type":"text","text":"注意角块的朝向。将角块放在目标位置之上,循环RUR'U'直至被还原。","id":""}],"text":"","id":"doxcn0uu6GEsW0Y2MGmNsCZe7Cb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"底层角块特殊情况","id":""}],"text":"","id":"doxcnyQK2SCIYUQCayEB7b4mEMc"},{"type":"paragraph","children":[{"type":"text","text":"角块不是顶层且白色朝外的一律算作特殊情况,都要转化为基础情况。","id":""}],"text":"","id":"doxcn4kIQkUs8c4eG69WwUfDzqc"},{"type":"paragraph","children":[{"type":"text","text":"在顶层白色朝上时,解决办法:R U2 R',即可转为基础情况","id":""}],"text":"","id":"doxcn2GUMIUIsI0mCAjAmE9lPld"},{"type":"image","attrs":{"height":256,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/8bd527242f7943d78ba85a0bfdb38304","width":256},"text":"","id":"doxcnYqiAeUga4aCygFDYUe5lCb"},{"type":"paragraph","children":[{"type":"text","text":"在底层白色朝外,解决办法:R U2 R',即可转为基础情况","id":""}],"text":"","id":"doxcnIEqg2eMigigYc1yVmc8Cfh"},{"type":"image","attrs":{"height":256,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/5d05cd1f435d45ab9a376335d8eeab66","width":256},"text":"","id":"doxcniaqwqS6AEKmaq8IsT99inh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"3、复原第二层四个棱块","id":""}],"text":"","id":"doxcnCooCEa604GUIwihOLglfJo"},{"type":"paragraph","children":[{"type":"text","text":"目的是使第二层的四个棱归位( 第二层含四个中心块,这四个中心块是固定的,只需复原棱块即可)。可归为两种基本情况,当要复原的棱块在中层,可以先用","id":""},{"type":"text","text":"图8或图8","id":""},{"type":"text","text":"公式把他们转到顶层后,再用下面公式转法即可。(切记:对着图8,手拿魔方,出现图8情况,即可用图8公式。出现图9情况,即可用图9公式。)","id":""}],"text":"","id":"doxcncEiUWIaA6E6MC2EdadJrKd"},{"type":"imageList","children":[{"type":"image","attrs":{"height":161,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/eca5988078e84d009646cebf983a7cd7","width":454},"text":"","id":"doxcnCEQIMwGMOIa0K9M1IjqDmb"},{"type":"image","attrs":{"height":660,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/cbfdbbbe56dd41e9960a9ed8ca35cb2e","width":1024},"text":"","id":"doxcnsAIUC4SAkGGE2BY51vCdxg"}],"text":"","id":"doxcnEQKI2KwkcYk6ERkWJjEGse"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"4、","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"顶十字(以黄色为顶,完成顶层四个棱)","id":""}],"text":"","id":"doxcnEQKI2KwkcYk6ERkWJjEGse"},{"type":"paragraph","children":[{"type":"text","text":"俯视魔方,只看中心块和四个棱,只要顶层黄色部分出现图中任一这个情况(切记:手拿魔方,顶层看过去的黄色方块方向要跟图片某一种情形一致),均可以使用公式","id":""},{"type":"text","text":"FRUR'U'F","id":""},{"type":"text","text":"'在图10~图13中转换,直到出现图14形态(四个棱和中心颜色都为黄色)。","id":""}],"text":"","id":"doxcnYKGYKUiA6kw6g1P4I9wESf"},{"type":"image","attrs":{"height":259,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/46691c9b2aba449b9b9a3ab67073737b","width":393},"text":"","id":"doxcnucUkK8cM2c4aAbWVO7Bdxf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"具体示范如下:","id":""}],"text":"","id":"doxcnSoYI64uWecW6uuDoVpdghd"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"条形(图12):","id":""},{"type":"text","text":"转动顶层,让条形指向左右。再用FRUR'U'F',如下图。","id":""}],"text":"","id":"doxcnIM44iEOCmKS4oNwXpXODhe"},{"type":"image","attrs":{"height":256,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0a73e9ef079142e3b04f4ddb305ba2e1","width":256},"text":"","id":"doxcnYEgUoOUKg4qGopa8QjvKLb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"折形(图11):","id":""},{"type":"text","text":"朝上的棱块一个放在后边一个放在左边,做一遍条形公式就可以转换成条形。所以连做两遍条形公式即可。此过程会出现F和F'连做FRUR'U'F'(FRUR'U'F'),相互抵消,故消去废步后的公式为:F ( R U R' U' ) ( R U R' U' ) F'(若记不住直接记FRUR'U'F'操作两遍即可)","id":""}],"text":"","id":"doxcngqUmQWiGGaQyAdBIuv5hed"},{"type":"image","attrs":{"height":256,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/7cf81460db86447f956e8ed79bab91fc","width":256},"text":"","id":"doxcnUG28qecQwYmmK439Iw5KUb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"点形(图10):","id":""},{"type":"text","text":"点形做上述公式即转化为另一种二棱情况。","id":""}],"text":"","id":"doxcnEYeaUEuYUics0QQkTHdECc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"5、完成顶面(以黄色为顶面)","id":""}],"text":"","id":"doxcnCSCAQuMa8C4EuUgeA91LWd"},{"type":"paragraph","children":[{"type":"text","text":"俯视魔方,只看黄色方块,会出现下面8种状态之一。手中拿好魔方,顶层黄色出现下图各种位置时,只要黄色所在位置跟图中任一形式一样,使用公式RUR'URU2 R'在图14中转换,即可将顶层颜色全部变为黄色。(切记:手拿魔方时,俯视魔方,顶层黄色位置要跟图中一样,出现任何一种图中情况,用此公式即可。)","id":""}],"text":"","id":"doxcnWg2We4soOY2gUp42gueBuh"},{"type":"image","attrs":{"height":236,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/7c35d1bbae3a477997efbc757dc6932d","width":363},"text":"","id":"doxcnsqM2wai0kw0eUBJkfI2Awb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"6、","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"调整顶层4个角块位置,使其正确归位","id":""}],"text":"","id":"doxcnIyoSIu0suYKMQeAW6ki5q2"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"方法一:","id":""}],"text":"","id":"doxcnkquKiC2yoQ8OozxnEHjXVg"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"先调整角块位置:","id":""},{"type":"text","text":"这一步要使四个角块的相对位置归位。观察顶层的侧面,看看是否有一个侧面是两个角块颜色都一样的(连在一起的相对位置正确的角块)。如果有,则将这两个角块放在右侧,做:R2 F2' R' B' R F2' R' B R'","id":""}],"text":"","id":"doxcnmWsQ66SsIeqEn1x5tIyAjP"},{"type":"image","attrs":{"height":256,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/514b92f2035a4d4ea6e0639e45e660f9","width":256},"text":"","id":"doxcnsoOkYCEoWwCSqSkkeO6xBf"},{"type":"paragraph","children":[{"type":"text","text":"如果四个面都没有,做一次上面的公式就有了。另外不要被棱块干扰,角块没做完先不管棱块。","id":""}],"text":"","id":"doxcneO24mygqAYCCEda7baf9wc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"再调整棱块位置:","id":""},{"type":"text","text":"调整项层4个棱块的位置,使其位置正确。顶棱情况依错误的棱块的数量分为两类:三个和四个。不存在两个交换的情况。","id":""}],"text":"","id":"doxcncIMOiS2qQ4waUnDVrxJYpb"},{"type":"paragraph","children":[{"type":"text","text":"三个棱块依次轮换,让完成的棱块朝后,观察剩余三个棱块是顺时针还是逆时针替换,如果前面颜色对应的棱块在右边,对应顺时针替换:R2 U R U R' U' R' U' R' U R',可完成复原。","id":""}],"text":"","id":"doxcnwmYKySYqA0mMGCs8uxlcnh"},{"type":"image","attrs":{"height":256,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/ae731f1eb7894276914881797e8b82d2","width":256},"text":"","id":"doxcnsCoykuCGOCCc8Q815HoBBb"},{"type":"paragraph","children":[{"type":"text","text":"前面颜色对应的棱块在左边,对应逆时针替换。可以使用公式:L2' U' L' U' L U L U L U' L,可完成复原。","id":""}],"text":"","id":"doxcnQskGqGsqSumws7DNnE3Eye"},{"type":"image","attrs":{"height":256,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/81f0fa271eac4f70955db8e6ae8bbe9c","width":256},"text":"","id":"doxcnsiUWeOAM28OcOoNrS4Aixb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"四个棱块两两对换:","id":""},{"type":"text","text":"如果前面步骤做完,到最后只是四个角棱块两两相对,跳过上面两个步骤,随机做一个三棱换即可转化为三棱换的情况。可用公式:M2' U M2' U2 M2' U M2',可完成复原。","id":""}],"text":"","id":"doxcnY8KmMcg8AO8UCUo6XgU54b"},{"type":"image","attrs":{"height":256,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/e1eb8187507040c6be8c30ae3eeaa496","width":256},"text":"","id":"doxcn8WQS8MoqeqSgO4E4bnyzRd"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"方法二:","id":""},{"type":"text","text":"个人喜欢的方法,手拿魔方,俯视魔方,观察顶层四个棱的位置,使用公式F2U' (LR')F2 (L'R)U'F2在图16中的五种形态之间进行转换,只要一个公式,整个魔方会被复原。(箭头表示不同颜色的方块互换位置,魔方拿法朝向没有要求,只要俯视图是下图即可,出现下列情行就用此公式,即可复原)","id":""}],"text":"","id":"doxcnWIK0QYuqK6wOA7YRWuOJQz"},{"type":"image","attrs":{"height":193,"note":[{"type":"text","text":"三阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/9d5cb1a5501441338f15cf851957dcd0","width":362},"text":"","id":"doxcnyamcsS6e6Ym02tC8CwWQIg"},{"type":"paragraph","children":[{"type":"text","text":"至此,三阶魔方复原完成。","id":""}],"text":"","id":"doxcnEMKMCwCSywiqOwT2XWGLdh"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"四阶魔方复原","id":""}],"text":"","id":"doxcnUmQoWQoCe4Ye49XuGzPDSZ"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"简介","id":""}],"text":"","id":"doxcnuWmsyccyYaGYOs11H4Iaxf"},{"type":"paragraph","children":[{"type":"text","text":"四阶魔方被认为是2-5阶魔方玩法中最不好复原的,虽然五阶魔方的变化种类比4阶多,但是四阶魔方的中心块并不固定,也就不容易复原。要点就是要记住各个颜色的相对位置,只有将中心块的颜色按正确的位置还原才能复原整个魔方。","id":""}],"text":"","id":"doxcnqOwiYw4iGkaYkVz3a3ojVb"},{"type":"paragraph","children":[{"type":"text","text":"四阶魔方总共有8个角块,24个中心块和24个棱块。四阶魔方的国际配色是上白下黄、前绿后蓝、左橙右红。","id":""}],"text":"","id":"doxcn60cm8uC8kUgioxmJjCLfJd"},{"type":"paragraph","children":[{"type":"text","text":"四阶魔方复原教程:【四阶魔方基础还原教程(入门降阶法)】 ","id":""},{"type":"external_link","attrs":{"url":"https://b23.tv/7ODSD0a"},"children":[{"type":"text","text":"https://b23.tv/7ODSD0a","id":""}],"text":"","id":""}],"text":"","id":"doxcnkYIK4kKG0S0SI90DgBMHVh"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"四阶复原教程","id":""}],"text":"","id":"doxcnGWyICiSgWkkgWM1B6zo2Qf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"四阶魔方的复原根本恢复思路:","id":""},{"type":"text","text":"调整6面中心块→组合12条棱块→处理特殊情况→恢复四阶魔方","id":""}],"text":"","id":"doxcnQ8W26io6ywicIvUAm4lSec"},{"type":"paragraph","children":[{"type":"text","text":"一般选择使用降阶法来恢复四阶魔方,即指将高阶魔方转换成三阶魔方的状态,然后依照三阶魔方的恢复办法进行恢复。","id":""}],"text":"","id":"doxcn86auUi2yiW80EvNIwmrbcg"},{"type":"image","attrs":{"height":215,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/d8ff71be9b824c6aaad8c9db289f356d","width":551},"text":"","id":"doxcn2uCyWEmISmU0MnH3wT6MHd"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"1、调整四阶魔方六面中心块","id":""}],"text":"","id":"doxcnIEU6yGaGkgAKKwSts59DMe"},{"type":"paragraph","children":[{"type":"text","text":"因为四阶魔方并没有固定的中心块,所以在进行这个步骤之前,必需要记住6面的色彩方位。下面就罗列出在拼中心块的过程呈现的8个状况。","id":""}],"text":"","id":"doxcnIOSsgGQeKKG4TAHYperbGx"},{"type":"imageList","children":[{"type":"image","attrs":{"height":299,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/d2c9a6fef36448578ad7434f311fe8ba","width":464},"text":"","id":"doxcn42OsUaC6wOUasPuEOlW8Ac"},{"type":"image","attrs":{"height":315,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/a09cad9f87e04bc895d4f28fd27e5267","width":490},"text":"","id":"doxcnSsK4gAOqIYOGAdrrJOwLot"},{"type":"image","attrs":{"height":315,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/a09cad9f87e04bc895d4f28fd27e5267","width":490},"text":"","id":"doxcnSsK4gAOqIYOGAdrrJOwLot"},{"type":"image","attrs":{"height":298,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0a01dae075a8414996e3efd580bf6138","width":474},"text":"","id":"doxcn6i40wwYYS40y4S8wjhL1Ed"},{"type":"image","attrs":{"height":298,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0a01dae075a8414996e3efd580bf6138","width":474},"text":"","id":"doxcn6i40wwYYS40y4S8wjhL1Ed"},{"type":"image","attrs":{"height":375,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/8de72dcea08a487e83c8426248136508","width":481},"text":"","id":"doxcnEC0IwSGOEK0ioVGkgA7Q8f"}],"text":"","id":"doxcnoaQYKgKieISUyEnH7EcQIe"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"2、合并12条棱块","id":""}],"text":"","id":"doxcnoaQYKgKieISUyEnH7EcQIe"},{"type":"paragraph","children":[{"type":"text","text":"拼好魔方的六面中心块后,接下来需要把24个棱块按照颜色相同的棱块两两合并来组合成12个棱块,这和三阶魔方状态是一样的了,最终效果如下第一张图所示。","id":""}],"text":"","id":"doxcnKOuEeIEgGAQGQj89PN09Ec"},{"type":"imageList","children":[{"type":"image","attrs":{"height":243,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/ceb75d46eb784aefa7a144df14c3f868","width":444},"text":"","id":"doxcnyQUKMioKSq2UYzWthr9ZSc"},{"type":"image","attrs":{"height":350,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/67e411025ca64ffb8442e030239056ad","width":495},"text":"","id":"doxcnu6EYWOQUqEsC0ky0NEJdGc"},{"type":"image","attrs":{"height":350,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/67e411025ca64ffb8442e030239056ad","width":495},"text":"","id":"doxcnu6EYWOQUqEsC0ky0NEJdGc"},{"type":"image","attrs":{"height":388,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/be0479b7a52d447f852b70c4d7bc9658","width":448},"text":"","id":"doxcnsGoEKg2KUym4G4HpUYLHYb"},{"type":"image","attrs":{"height":388,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/be0479b7a52d447f852b70c4d7bc9658","width":448},"text":"","id":"doxcnsGoEKg2KUym4G4HpUYLHYb"},{"type":"image","attrs":{"height":270,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/3da3e20963524ec4bb4ca9e42d68317d","width":447},"text":"","id":"doxcnE6oy6yyK464qwTrcSDPLkh"},{"type":"image","attrs":{"height":270,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/3da3e20963524ec4bb4ca9e42d68317d","width":447},"text":"","id":"doxcnE6oy6yyK464qwTrcSDPLkh"},{"type":"image","attrs":{"height":380,"note":[{"type":"text","text":"四阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/c256f0f7241848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","id":""},{"type":"external_link","attrs":{"url":"https://b23.tv/vFljBK0"},"children":[{"type":"text","text":"https://b23.tv/vFljBK0","id":""}],"text":"","id":""}],"text":"","id":"doxcnwIaMEyOmas84GSG9qI6MHg"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"五阶复原教程","id":""}],"text":"","id":"doxcncWWIwk8USSO2Y73kNEJs4d"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"1、还原底面中心块(以黄色中心块为例)","id":""}],"text":"","id":"doxcnwwwI2y0wAKyEiCq6PByvle"},{"type":"paragraph","children":[{"type":"text","text":"对于奇数阶魔方来说,还原中心块需要先还原中心的3*1的一道,如图。","id":""}],"text":"","id":"doxcnsskGoi6Ais6Q2nDjFY2Cge"},{"type":"image","attrs":{"height":581,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/67caeab779cb4ffabfc137655a0f5380","width":617},"text":"","id":"doxcnKkeE0gCI800kcHeVhV264e"},{"type":"paragraph","children":[{"type":"text","text":"然后再在中间面(除底面和顶面的四个面)上还原出3*1的一道,再移至底面,如图。","id":""}],"text":"","id":"doxcngiOUOKeyMCMIInMMIFzKFh"},{"type":"image","attrs":{"height":610,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/5d86613fd0be409d9ad15bf470a60716","width":593},"text":"","id":"doxcnsigQA0a8sEmCsrQjgtxv3c"},{"type":"paragraph","children":[{"type":"text","text":"以此方法还原底面。","id":""}],"text":"","id":"doxcnqOUUg6eg82YmqKCMwNTb2b"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"2、还原顶面中心块(白色)","id":""}],"text":"","id":"doxcnaoSeoUS2q2ge8DfLJdm5Sd"},{"type":"paragraph","children":[{"type":"text","text":"顶面也就是与底面相对的那一面。同样要注意首先先还原中间3*1的一道。","id":""}],"text":"","id":"doxcnY0yoYOC6syYkOwxeBAqthf"},{"type":"image","attrs":{"height":619,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/4ed17e1256c548c79d22efd820ed9f7c","width":626},"text":"","id":"doxcnCUOcymiYeCUkiyu9CBsLRf"},{"type":"paragraph","children":[{"type":"text","text":"然后再在中间面(除底面和顶面的四个面)上创造出顶面中心块的边缘3*1的一道,再移至顶面(注意不要打乱底面,可用图示方法)","id":""}],"text":"","id":"doxcnSqewceYeuKe0cnGuDmELJe"},{"type":"imageList","children":[{"type":"image","attrs":{"height":752,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/919da73b3bca4fa6a4203d11be6c7cfa","width":650},"text":"","id":"doxcnoMeyYUIqaQQ8cBj26mZA6f"},{"type":"image","attrs":{"height":711,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/2608e9e906c24432a21ef94874f825ad","width":625},"text":"","id":"doxcngkmqEeMIaGUaWywVEo8Sbh"}],"text":"","id":"doxcnSYK2OUIAIsI4e6aQ2iO9ae"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"3、还原中间面的中心块 ","id":""}],"text":"","id":"doxcnSYK2OUIAIsI4e6aQ2iO9ae"},{"type":"paragraph","children":[{"type":"text","text":"中间面的还原需要一个面再接着相邻的一个面进行还原。首先还是先还原一个中心块的中间的3*1的一道。","id":""}],"text":"","id":"doxcnGoWGgESsSAq4AZpm9OmLad"},{"type":"image","attrs":{"height":582,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/2c7f2fa702584f5185ab5fcd39a738f3","width":548},"text":"","id":"doxcnEiamIiAscM6AtpK7c2OCLa"},{"type":"paragraph","children":[{"type":"text","text":"然后在未还原的三个中间面还原出相应中心块面的边缘3*1的一道,再移至相应的中心块上,以此方式还原这个中心面。","id":""}],"text":"","id":"doxcn0SMMU6m6kgACSwew9fFuZc"},{"type":"imageList","children":[{"type":"image","attrs":{"height":552,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/045583746c684ad89a4fa19cc73f3701","width":578},"text":"","id":"doxcnMiKQkaQqomI0YjNSYVi3oc"},{"type":"image","attrs":{"height":487,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/847af70ef33c4f27882a89826dac7a89","width":525},"text":"","id":"doxcneceYiyU4yeu0GS02HBBKnd"}],"text":"","id":"doxcns0wMEGQoMWQQQHasY6TWbf"},{"type":"paragraph","children":[{"type":"text","text":"然后进行还原此中心面的相邻中心面,首先还是先还原此中心面的中间3*1的一道,为避免其他面被打乱,可用图示方式。","id":""}],"text":"","id":"doxcns0wMEGQoMWQQQHasY6TWbf"},{"type":"image","attrs":{"height":651,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/4c50f4f0242e49cd9979201361014e23","width":609},"text":"","id":"doxcnwIMmW8C6IAE2kvnPS419ui"},{"type":"paragraph","children":[{"type":"text","text":"然后再在剩下两个中心面上还原出相应中心块所需的边缘3*1的一道,移至相应中心面上,为防止已还原的中心块被打乱,可用图示方式。","id":""}],"text":"","id":"doxcnYaIssSouOgwWO6rw7Xn2ac"},{"type":"imageList","children":[{"type":"image","attrs":{"height":606,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/c0240ceb4b9d43cca17071e2f4dffce4","width":616},"text":"","id":"doxcngQW2WYmqk2sColkStdqtee"},{"type":"image","attrs":{"height":682,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/bb67dbfc10d244bea0bba8fff90118b4","width":561},"text":"","id":"doxcn44UO2kGwUk2GiiwWKURGEh"},{"type":"image","attrs":{"height":682,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/bb67dbfc10d244bea0bba8fff90118b4","width":561},"text":"","id":"doxcn44UO2kGwUk2GiiwWKURGEh"},{"type":"image","attrs":{"height":637,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0d37e6e074bf451092bb30e83f4c6667","width":587},"text":"","id":"doxcnWGmWsWwGCoSQox6H3WbxSg"}],"text":"","id":"doxcnOkS6QgOUwMW6yL0wjghX2N"},{"type":"paragraph","children":[{"type":"text","text":"为防止已还原的部分被破坏,可使用下列方式:U'F'中间层RU中间层R'","id":""}],"text":"","id":"doxcnOkS6QgOUwMW6yL0wjghX2N"},{"type":"imageList","children":[{"type":"image","attrs":{"height":561,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/602c1abb8d9b4bc1a19b50256a7fe6c2","width":590},"text":"","id":"doxcn664Ms0OueSocqSk8ES1Btg"},{"type":"image","attrs":{"height":620,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/1e5900a13a6448b3a0d9cd429ae05d26","width":648},"text":"","id":"doxcnAaIMO8eCy8kGyUPKtf70tf"}],"text":"","id":"doxcnwSqY8s6W6GOSgZWNZcqKcd"},{"type":"paragraph","children":[{"type":"text","text":"最后两个面的还原,首先先用以多还少的方式还原大部分(情况如之前提到所示),然后再用下列两个公式还原特殊情况。","id":""}],"text":"","id":"doxcnwSqY8s6W6GOSgZWNZcqKcd"},{"type":"imageList","children":[{"type":"image","attrs":{"height":727,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/65e021e15f7a41a7bc7186e85581e4a0","width":657},"text":"","id":"doxcnG0a2GiouM6CQYhh6w5f2Dh"},{"type":"image","attrs":{"height":689,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/51d6c5017e0c4bacb8c28d397e60c5f1","width":648},"text":"","id":"doxcn04CaGMW0aS2Eg1JD5bKQ2c"}],"text":"","id":"doxcnAY42AeUqIS2AJ7yUdzMyO2"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"4、还原顶面与底面的八大棱块 ","id":""}],"text":"","id":"doxcnAY42AeUqIS2AJ7yUdzMyO2"},{"type":"paragraph","children":[{"type":"text","text":"这一步与四阶相似,都是要先把3*1的棱块的三个小块找到,根据图示方法使三个小块放到图示的位置。","id":""}],"text":"","id":"doxcnuseCCIwQ2qm4aUr7n2Kejg"},{"type":"image","attrs":{"height":689,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/506f4a7433464258ab9202061978e1e8","width":639},"text":"","id":"doxcniOoWsEeW4sOyQ93m2Aswoc"},{"type":"paragraph","children":[{"type":"text","text":"再移动中间层的面,使三个小块合成一个3*1的棱块,再将它放至底面或顶面的位置。","id":""}],"text":"","id":"doxcnqEiYmYYMiccsaC0FJDcpoh"},{"type":"image","attrs":{"height":480,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/66bf2b65472540afbf6729c50576da59","width":640},"text":"","id":"doxcnQieSSi4U6YOYAHO7exO8eg"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"5、还原中间面的四大棱块","id":""},{"type":"text","text":" ","id":""}],"text":"","id":"doxcn0uCQ2qyuwUyMEhMdSf0kid"},{"type":"paragraph","children":[{"type":"text","text":"这一步使用的是四阶的公式,只是将公式稍微变形一下,具体情况如图。然后,最后会遇上特殊情况,解决方法如图。","id":""}],"text":"","id":"doxcn42Ws4OMqYoqYK8PHdS9wFe"},{"type":"imageList","children":[{"type":"image","attrs":{"height":557,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/54ef908152b44f789e469364193c9fb7","width":602},"text":"","id":"doxcn8umGiG8O8O4iiy7u4NaOlb"},{"type":"image","attrs":{"height":419,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/f97c0e05f11d4103b6c495a86f8df6d9","width":568},"text":"","id":"doxcnSw8K6gykA0cuMJWLHCOdPe"},{"type":"image","attrs":{"height":419,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/f97c0e05f11d4103b6c495a86f8df6d9","width":568},"text":"","id":"doxcnSw8K6gykA0cuMJWLHCOdPe"},{"type":"image","attrs":{"height":401,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/4eb38c0566284245b7d15d8a8f75ae8e","width":529},"text":"","id":"doxcno6E6g2swewyq0smixBQQRf"},{"type":"image","attrs":{"height":401,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/4eb38c0566284245b7d15d8a8f75ae8e","width":529},"text":"","id":"doxcno6E6g2swewyq0smixBQQRf"},{"type":"image","attrs":{"height":371,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/dc0b19b50f894596bd696f84a8b19d88","width":477},"text":"","id":"doxcnGG2KyySiew8QsB53JAMBgf"},{"type":"image","attrs":{"height":371,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/dc0b19b50f894596bd696f84a8b19d88","width":477},"text":"","id":"doxcnGG2KyySiew8QsB53JAMBgf"},{"type":"image","attrs":{"height":699,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/1040f8ea87084969a485c0c8b2c1faab","width":1024},"text":"","id":"doxcn4KCYcs0kIguaYX0mWjgBLb"},{"type":"image","attrs":{"height":699,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/1040f8ea87084969a485c0c8b2c1faab","width":1024},"text":"","id":"doxcn4KCYcs0kIguaYX0mWjgBLb"},{"type":"image","attrs":{"height":693,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/ec7d191b12154bb99f74d3b75d59505d","width":1024},"text":"","id":"doxcnmimKS40gYcuaILIshiqfIg"},{"type":"image","attrs":{"height":693,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/ec7d191b12154bb99f74d3b75d59505d","width":1024},"text":"","id":"doxcnmimKS40gYcuaILIshiqfIg"},{"type":"image","attrs":{"height":432,"note":[{"type":"text","text":"五阶复原教程","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/3e300921257d493184d8804aa9d1e22b","width":601},"text":"","id":"doxcnsEgEeeO4ciumWk3WhL6Vqd"}],"text":"","id":"doxcnAOG68U8UU0EW3P1CoVo5zM"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"6、至此,可将降阶的五阶魔方看做三阶魔方进行还原。","id":""}],"text":"","id":"doxcnAOG68U8UU0EW3P1CoVo5zM"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"高阶复原要点","id":""}],"text":"","id":"doxcn6Us06UWGSEYA0Ek2mcx35e"},{"type":"paragraph","children":[{"type":"text","text":"“降阶法”是还原高阶魔方的通用方法。“降阶”步骤及各步骤中的转法思路,均可应用于所有高阶魔方还原中。","id":""}],"text":"","id":"doxcnqKoqYMu6gAIsmEIP0N1O4f"},{"type":"paragraph","children":[{"type":"text","text":"高阶魔方,可以分为奇数阶与偶数阶。偶数阶魔方,与四阶魔方类似,因“中心块”相对位置不固定,所以在“还原中心块”时需要注意相对位置,且降阶后可能需要“特殊情况校正”这一步骤,将降阶后的“三阶魔方”修正为“标准情况”;奇数阶魔方,因“中心块”相对位置是固定的,所以“复原中心块”时较易,且完成降阶后的“三阶魔方”即为“标准情况”,不需校正。","id":""}],"text":"","id":"doxcnSyYscqaQo2coH1GGNN3oEo"},{"type":"paragraph","children":[{"type":"text","text":"总之,只要掌握降阶法的原理,所有高阶魔方均可迎刃而解。","id":""}],"text":"","id":"doxcneca26eU8Eiwqo93EJz14Bh"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"异形魔方复原","id":""}],"text":"","id":"doxcnsYY0CgyYUuWKILM6HxxXKg"},{"type":"paragraph","children":[{"type":"text","text":"异形魔方相对原始魔方的变化较大,但是原理基本上相同,一般都可以看成二阶或三阶的魔方,当然有些异形魔方还是比较难还原的。常见的异形魔方有六色五魔方、钻石魔方及金字塔魔方等,一起来看一下金字塔魔方复原教程吧。","id":""}],"text":"","id":"doxcn2aoomGSWAqwYaeK1ud8VEg"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"金字塔魔方复原","id":""}],"text":"","id":"doxcnMqg0MGoq4qQsOknem6qxGb"},{"type":"paragraph","children":[{"type":"text","text":"金字塔魔方属于异形魔方,在结构上跟之前的三阶二阶魔方是完全不同的。但是,金字塔魔方还原的原理跟三阶魔方是有一些共同点的,一般是先预留黄色面作为底面,先还原黄色底面再还原其他颜色面。","id":""}],"text":"","id":"doxcnWYQi68WKmsA6cG5b62cS79"},{"type":"paragraph","children":[{"type":"text","text":"金字塔魔方复原视频教程:【超级简单!零基础学会金字塔魔方!】 ","id":""},{"type":"external_link","attrs":{"url":"https://b23.tv/IbSq1au"},"children":[{"type":"text","text":"https://b23.tv/IbSq1au","id":""}],"text":"","id":""}],"text":"","id":"doxcn0miWcii6GOC4cfMUIxu40d"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"1、金字塔还原的第一步","id":""}],"text":"","id":"doxcnuoUgU0WYIgiwAtzW1yCFde"},{"type":"paragraph","children":[{"type":"text","text":"还原出一个黄色底面的“十字架”,上图三个黄色块就是金字塔“十字架”。如下图所示:","id":""}],"text":"","id":"doxcnEQiWIs666s4AOQitjGJvcc"},{"type":"image","attrs":{"height":503,"note":[{"type":"text","text":"金字塔魔方复原","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/e2a183f8275f4c69aa667ff06835ff4a","width":635},"text":"","id":"doxcnGW2aEmsqccQyGAEZWGGUUx"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"2、金字塔还原的第二步","id":""}],"text":"","id":"doxcnweimuaWMKuKkYJ7KfPKCSe"},{"type":"paragraph","children":[{"type":"text","text":"金字塔底层公式:右下、左下、右上、左上","id":""}],"text":"","id":"doxcn24MEa6Yq0SiaK8V9eIp1t3"},{"type":"paragraph","children":[{"type":"text","text":" 左下、右下、左上、右上","id":""}],"text":"","id":"doxcnEKqmCs6IkWEcM9Bvbp7Rlc"},{"type":"image","attrs":{"height":317,"note":[{"type":"text","text":"金字塔魔方复原","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/5e89982d86fe42099af10e226877dde8","width":676},"text":"","id":"doxcnCSG6AEcoe0egkVxhh5Wxtf"},{"type":"paragraph","children":[{"type":"text","text":"金字塔顶面公式:右下、顶右、右上、顶右、右下、顶右、右上","id":""}],"text":"","id":"doxcn6GSCso8omSAMSo86O8dIAd"},{"type":"paragraph","children":[{"type":"text","text":" 左下、右下、左上、右上、顶左、右上、顶右、右下","id":""}],"text":"","id":"doxcn8ugakoS2kSI0uCngWickAg"},{"type":"image","attrs":{"height":228,"note":[{"type":"text","text":"金字塔魔方复原","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/bdd7c1904e1e49729c91cb9fdac289fe","width":689},"text":"","id":"doxcnmmW2EIY88YCQYH4C0G1yWf"},{"type":"paragraph","children":[{"type":"text","text":"","id":""}],"text":"","id":"doxcnwwEIwOUYe6GG4aSSaK2neA"}]%3C%2Fhowto_content%3E