One-time solution to the issue of fitness standards in the absence of private education
When I first started practicing, I watched the graphics of the exercise and the video heads were all big. The author always uses everything to describe the points of these movements, but never explained the principles of these points. To solve these problems in a one-off manner today, it is too lazy to think that the party can directly pull it down to see the conclusion.
Nowadays, common training moves are made on the basis of many years of experience and academic research by predecessors in the fitness field, such as push-ups, chin-ups, and squats. Theoretically speaking, non-standard actions do have exercise effects, but the way of exertion does not necessarily follow the optimal solution of ergonomics. The development of physical strength and muscle type is not as efficient as standard actions, and the risk of injury increases.
The standard of motion is divided into two parts: posture standard and cooperative force. The posture standard is to be able to exercise to the target muscle accurately, and it is also the premise of coordinated exertion.
We look at the pectoralis major muscle, the reason why we must practice the upper and lower chest separately because the two fibers are not the same direction, the ordinary flat bench press can not be perfect to stimulate the upper and lower thoracic fibers. If we want to exercise on the upper chest, we must use the action that can make the upper thoracic fiber resist contraction and contraction. First we find the body surface projection area of ​​the upper thoracic fiber. As shown in the figure below, it is connected from the inner part of the clavicle to the deltoid muscle of the upper arm. Below.
The way to exercise is to lengthen and contract the muscles (most of the actions are the same), and then we can see through Baidu that the exercise on the upper chest is on the inclined bench press. Then the question arises. Is the slope more oblique? Almost all fitness teaching websites did not give clear instructions on this issue. They were too flat and easy to turn into flat bench presses. They were too oblique to easily become shoulder presses.
Firstly, place the upper ramp board at about 45°, hold the dumbbell in your right hand, then lower your elbow, and put your left hand finger on the starting and ending point of the chest fiber on the right chest. Adjust the position of the shoulder and upper arm until you pull the upper thoracic fiber. To the longest (with fingers to simulate the length of muscle fibers). In this state, look at whether your arm is perpendicular to the ground. If there is no adjustment, adjust the elevation angle of the upper ramp until it is appropriate. The vertical arm means that the upper arm and shoulders require the least stable force and are safer. This position is the initial action of the incline bench press and it is also the standard action of stretching.
Then lift up the dumbbells and adjust the position to pull the two points as close as possible. At this time you will find that the higher the chest, the closer these two points are. Of course, the arm must still be vertical. This is the end of the inclined bench press. The trajectory between these two moves is the standard oblique bench press.
There are two principles of posture standards:
1, the target muscle (primary muscle) muscle fiber can stretch to the maximum contraction to the shortest. The half-training action reduces the displacement distance on this basis.
2, to avoid other unnecessary force, such as lifting the dumbbell arm is oblique, you need to rotator cuff muscles, upper arm muscles extra force.
And so on, and then analyze the movement of the abdomen: the start and end points of the rectus abdominis are the pubic and sternal bones. Put the finger on two points in the figure circle, and the abdominal muscle force shortens the distance by two points. In this picture, the elder brother is actually doing half-volume. His rectus abdominis muscles are not fully contracted. If he continues to contract, the body will end up in a distorted posture and the back will leave the ground.
Some of my classmates may read the above description and may do so: First shrink the rectus abdominis muscles from half ... ... ah ~ no power to get up ... ... sit up straight posture with a sit-up ... up again The contraction of the rectus abdominis was completed halfway. Although there is nothing wrong with starting and stopping, you have changed your posture midway. The reason is that your rectus abdominis muscle strength is too weak, the first half of the abdominal muscles only pull the body above the thoracic vertebra is OK, the second half is difficult to drag the entire upper body.
Imagine that you started pushing 40 kilograms when you pushed the bench, and 60 kilograms when you pushed it halfway. So...hands curling is not really a good training exercise.
Light is the standard of posture, not enough.
One action is not accomplished by the contraction of the original muscle. When you lift the dumbbell, in addition to the chest muscle contraction and dumbbell weight, there are still many muscles on the shoulder and back to stabilize the arm. The arm muscles also contract to stabilize the wrist. At the same time, in many compound movements (multiple joint movements), the contribution of the contraction force of the movement to the different degrees of different muscles to the completion of the movement will also change. For example, during the last stretch of a push-up, the triceps muscles contribute more than the pectoralis major. This shift of power requires a smooth transition. Therefore, collaborative effort is another important point of the action standard.
The feeling of co-promoting force is described in a brutal way: the body is tight and fixed.
The purpose is to fix the fulcrum of force. All movements can be seen as a lever. Leverage is the need for fulcrum. This point may be any fixed point such as your shoulder, upper back, buttocks, and feet. The degree of tightness of the body is proportional to the strength of the resistance, and it is very easy for the body to relax when it hits the extreme weight. And when you relax, your body habits will make it easier for you to complete the movement by means of inertia through the swing and transfer the training target muscles. While the body is tight, the body must maintain a natural and upright posture. The head must be held upright and squat. In addition to training the lower back muscles, the spine must be in a standing position.
When the body is tight, the strength of each part can be different. A lot of big muscle tyrants, when they are doing heavy weight training, their stomachs will be full of breath and their strength is in the abdomen. This kind of exertion habit may be taken to other actions that require less power from the core, such as dumbbell curls. In the long run, the size of the stomach will become larger, and those who are more concerned about their size should pay attention to this.
Finally, we summarize how to self-learn to complete a standard training exercise:
1. Determine the target muscle you need to train and search for what moves to practice this muscle.
2. Search online for the starting and ending points of target muscles to determine their projection position on the body surface.
3, simulation training, to find the longest muscle pull and shrink to the shortest two actions.
4, freehand to complete the action quickly, repeatedly practicing until the action goes.
5, gradually increase the weight, body tight, quickly complete the action, to achieve the effect of flowing water.
6, on the normal weight training.
The process of simple actions 1~6 can be done within one training period. Complicated actions such as pull-ups and squats depend on the condition of the body.
Remind everyone, not everyone can easily complete a standard action when they first start training. It depends on whether your muscles can recruit the nerves needed to complete the movement and the body's flexibility. Therefore, the "Step 5" above is of utmost importance. When the movement is difficult, it is necessary for the buddy to take the handle.
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