The Su God of the Reopening of the Sports Arena

Chapter 710 Devil's Improvement Training! Countdown to the end of 07

Brief student status ends.

Su Shen mainly returned to Ersha Island to start tackling key problems.

Training is not a simple matter, and he himself needs to spend a lot of time and energy in order to practice "four points and one line".

Core training naturally requires training. If you don’t strengthen this, you won’t be able to get into the later links at all.

In fact, in the past few years, under the leadership of the "Su God System", the entire system has become much larger. Compared with before, there is one sky and one underground.

But apparently that... wasn't enough.

The improvement of physical fitness is not only strength, speed and endurance, but the development of core areas is something that has been neglected for a long time in China.Even many times, the coach will tell you that the so-called core is your abdominal muscles.

In fact, how could it be just the abdominal muscles? The core area involves 29 pairs of muscles, which is very complicated.

Especially the core, which can help you better maintain your technical movements during high-intensity running!
Including but not limited to the ability to control the body, including the control of body posture, movement posture, etc.

Dash, even more so.

The strength of the core area will directly determine your skill level.

Because no matter what technique the athlete does, it requires better stability of the body, so that they can better control their body posture and movement posture, and can better display their technique.Therefore, excellent track and field athletes have a good grasp of body posture. In fact, the decisive factor in this aspect is not only willpower and muscle memory, but also the most neglected point...

core.

The core area is not strong enough, regardless of your will and muscle memory, it cannot be supported and maintained.

And if you want to do a good job of linking the upper and lower body chains, you can talk about which parts are the most critical.

Naturally, the core area of ​​the "body long bridge" should be strong enough.

Without strong support in this regard, all you talk about will and muscle memory is actually nonsense.

Because core strength training focuses on the training of the neuromuscular system, it is necessary to concentrate on training and slowly build up the self-awareness of the trained muscles.Then, under the leadership of Randy, Su Shen, and Ralph Mann, the seven step-by-step core trainings are clearly displayed, and they are arranged in order of difficulty. This is not the current domestic system, and it can be done easily.

Static hold at steady state.

This training method allows athletes to deeply experience the strength of the core muscles.

Many people think that after telling you how to do it, you can just follow the gourd, but in fact it is not the same thing at all.

Because the human body is afraid that most people don't even have a basic "sense of strength" for muscles.

Extremely inefficient.

And this "power sense" is a key for you to feel how you drive your muscles and core.

Watching a group of people in the training room doing all kinds of straight-arm lean-ups, back-up bridges, bent-arm bend-down bridges, etc. looks a little funny, but this is a domestic athlete who has never specially trained the core area. It must be done. Get things first.

This time period can be fast or slow. If it is fast, it will be done in a few days, and if it is slow, it may take a week or even ten days and a half months.

After this stage, it is the second training stage, no-load exercise in a steady state.

This second stage is based on the first stage, changing from double-foot or double-arm support to single-foot or single-arm support.

The third stage is the static movement in an unstable state. This stage will be more difficult because it tests the balance and calibration of the human body.Through this level of training, the participation of deep muscles and deep nerves can be mobilized more directly.

This stage requires the use of "women's training equipment" that many boys found funny back then, such as Swiss balls, balance boards, suspension ropes, sponge pads, air pillows, and so on.

Many people are stuck here, and it takes a long time to walk over.

For example, Zhou Bing complained that it was too difficult to play, and if he was not careful, he would make a mistake and start from scratch.

The fourth stage is called the action of overcoming self-resistance in an unsteady state. This action includes but is not limited to single-leg ball swing, left and right hip rotation pull ball, supine pull ball hip lift, support point deflation pillow for side lying position One-leg lift in the prone position, one-leg abduction and adduction in the prone position, double-arm support, leg retraction, hip flexion, etc.

However, don't worry, it's only in the middle of the game, there are still a lot of things to do.

After the first four stages, some people whose talents can't keep up, have already begun to gradually widen the gap.

For example, Chen Wei and Chen Jia are typical examples. At this point, there are more people who are stuck.

If you have passed, there is also a free strength exercise phase in an unstable state.

This level focuses on the core strength under instability, and the speed is not required to be very fast, but it is necessary to do normative technical movements that meet the technical requirements.

After 2020, these training movements will be one of the most popular magic weapons for domestic training.

Training in a very unstable state, using elastic bands, dumbbells, kettlebells, weighted medicine balls on the basis of combining unstable equipment.

In high-level training, water or sand can also be refilled to increase the training effect.

Doing so stimulates the deep core clusters to great benefit for the athlete's core modules.

For example, the barbell training that you often see is this kind of goal.

But it is a bit different from going to the gym to exercise. The barbell is used here to become a standing balance ball barbell pull, and a kneeling balance ball back pull.There are also trainings such as combat power balance discs, barbell push-ups, and so on.

At this point, the number of people has decreased by several percent, and the remaining people are either well-known figures or geniuses.

If you have completed the first five steps, congratulations, you have unlocked the sixth training step --- core explosive exercises in an unstable state.

For example, hip rotation and lifting can well develop the athlete's hip explosive power and back muscle strength.

If you can complete all these well, then you are only one step away from victory.

Entered the final stage --- core explosive exercises in a stable state.

At this point, it can be said that there are only a few people who can quickly complete the pass.

Even Hu Kai was not the first batch of "graduates".

And for those who have passed the training in these seven core areas, God Su can tell them with a smile:
Well done.

Well now.

Let's start the next round.

The so-called core stability training and overall stability training have also begun to be put on the agenda.

What is core stability training and overall stability training?How is it different from the previous core training?
The names seem to be very similar, but in fact, they are very different.

The formation mechanism of core stability is the biomechanical characteristics of spine movement, that is, the essence of core stability ability is to keep the neutral area of ​​the spine within a certain physiological range.

In a low load state, the spine is prone to deformation; as the load increases, the spine will increase in stiffness.

Spinal stabilization mainly depends on the coordinated work of three interconnected subsystems, namely: the control subsystem, the passive subsystem, and the active subsystem.The passive subsystem is mainly composed of vertebral body structure, conoid joint structure, and other connecting structures such as ligaments, joint capsules, and intervertebral discs.In the elastic region of spinal motion, the passive subsystem performs an important stabilizing function.

The active subsystem is mainly composed of muscle-tendon units that can generate force and maintain the stability of spinal segments.The active and control subsystems are primarily responsible for the stability of the spine in the neutral region, where passive resistance to spinal motion is minimal.

The control subsystem mainly involves the nervous system.The nervous system receives various incoming information from the passive and active subsystems, and through comprehensive analysis, issues instructions to cause the active and passive subsystems to make appropriate stress responses and maintain the stability of the spine and even the core area.

For the spinal stabilization system, the above three subsystems are interdependent.A decrease in stability on one side will be compensated by the other subsystem.

Functional division of muscles in the core area When we consider dynamic stability, it is necessary to classify muscles into functional categories.According to different functions, the muscles in the core area can be divided into two categories: stabilizer muscles and exercise muscles.Stabilizer muscles have the characteristics of single-joint, single-segment, deep, isometric contraction to control movement and static control ability; while motor muscles have the characteristics of double-joint, multi-joint, superficial, and concentric contraction to produce accelerated motion and power generation.

After understanding these foundations, you can proceed to the next step, which is the joint part of the human body, which has two characteristics:
stability and flexibility.

Mobility is the ability of a joint to move only within the range of joint amplitude.

Stability This refers to the ability of a joint to resist movement and control the position of the joint.

If you can’t distinguish each joint in detail, the ankle joint is flexible, and the knee joint is stable.

The hip joint is for flexibility and the lumbar part is for stability properties.

The thoracic spine is for flexibility and the scapula is for stability.

The shoulder joint is for flexibility and the cervical spine is for stability.

Su Shen pointed to Zhao Haohuan and said, "For example, your hip joints were not flexible enough before, and you trained forcefully without scientific guidance. In order to achieve quality and range, it will inevitably cause compensatory properties of adjacent joints. This will make The parts of your joints that are destabilized increase the risk of injury. So remember that in general it is the stabilized joints that are more susceptible to strain changes.”

"The culprit of this problem is often the decline in the functional properties of the flexibility of adjacent joints."

"For example, Brother Kai, your back pain is actually the instability of your lumbar spine."

"Once the lumbar spine is unstable, the surrounding muscles and tension will undergo tremendous changes, which will cause collisions and even dislocations and inflammations during exercise. Problems and inflammations in this area of ​​yours will naturally lead to non-functional Sliding down, the body is changing day by day. So Kai, you have to train your core more and increase the rigidity of your spine."

Hu Kai was beside him, nodding.

I thought to myself that Su Shen is really an infinite brain, why everything in it exists.

It's kind of amazing.

"Therefore, a strong core stability can provide effective support in the movement of the limbs, thereby reducing the energy chain loss in power transmission."

"Core and overall stability training, we will carry out from four aspects, the first is anti-bending, the second is anti-stretching, the third is anti-lateral flexion, and the fourth is anti-rotation. This is an aspect, both of which are indispensable. Therefore, you must train well, so that even if you can't learn the 'four-point connection', you can greatly improve your running efficiency and energy supply for running."

Su Shen said this, and he was not just giving pointers, but in the era behind him, the test of core stability would become one of the hard indicators of the physical fitness test of a national sprint team.

Even the final judgment is——

Core stability is as important as core strength.

Even in the appearance of movement, the effect is even better than the latter.

Because even if you have a strong core strength, if you don't have good core stability, then your strength will suffer serious losses and cannot be used effectively.

Looking at it this way, you can see why Su Shen proposed to do this first in this winter training. After everyone has built up their physical foundation, core training is the most important thing.You have to improve your schedule and train hard.

Even at the end of the training, those joints that are mainly responsible for flexibility must cooperate with the muscles to maintain stability as much as possible.

In this way, the effective control of technical movements can be improved.

and so……

"Let's get moving, completing the core training is only the first step."

"Where is this going?"

"Practice well."

After Su Shen finished speaking, many people's eyes trembled, as if they were saying——

Devil.

In fact, we just want to learn about "four-point connection".

So when will I be able to touch the little hands of the "four-point goddess".

Fortunately, this winter training is long enough to complete so many complicated things.

And this is actually for most athletes who have had a hard time mastering the "four-point line" all their lives. What they are doing now is the real improvement.

God Su really took great pains for everyone, not just to take care of individual geniuses.

Even Randy and Ralph Mann, who made plans together, discussed privately:

They have never seen such a "worried" athlete in their entire life.

Su God.

is the first.

Possibly the last one too.

PS: It’s not easy to write more professional theories, but it’s good to pass it, hardcore to the end, since I agreed, I have to do it~~~
The road I choose, I have to walk through it even when I cry~~~~~~
Woooo~~~~ Based on my research papers, let’s send out tickets, ┭┮﹏┭┮~~~
(End of this chapter)