Xiang Yingying looked down at the strong chest muscles on his chest with an embarrassed face when he heard this, and said with a wry smile: "Coach Borg, it's not as exaggerated as you say!" ”

"Humph!" Hearing this, Borg snorted coldly and said, "Believe it or not! ”

"Faith! I believe that you continue. Xiang Yingying also figured out Borg's temper and hurriedly agreed.

Seeing this, Borg nodded with satisfaction and continued: "As I said just now, the waist is one of the most important muscle groups for all martial arts athletes, because the strength and stability of the whole body depend on the waist, and at the same time, the waist does not have bone armor like ribs to protect the internal organs, so it is very necessary to strengthen the waist muscles. ”

"Look at those heavyweight fighters, that one is not big and round, and his ability to resist striking is amazing. This is mainly due to the fat content of their bodies, and a certain amount of fat can effectively counteract external forces, so the normal waist circumference of a martial arts athlete should be directly proportional to weight/strength. ”

"But in addition to the lower back, there is a very important muscle group, and this muscle group is also your weakest point."

"Where am I weakest?" Xiang Hero was a little puzzled.

"That's right! It's your back muscles. Borg nodded.

"My back muscles are still weak?" After Xiang Yingying said, he made a wide-back movement.

Seeing this, Borg smiled and said, "Of course it's not compared to us old guys, I'm just talking about weakness compared to the other muscle groups on your body." The back muscle group itself has both transverse and longitudinal muscles. The back muscles are connected to the shoulder deltoid and trapezius muscles in the neck, the lower bar muscles, and the chest and triceps muscles are connected to the side. ”

"The back muscles and lumbar muscles together provide stability for the upper body, explosive power for upper limb attacks, protection for the cervical spine and spine, and back muscles for the subcostal bones and vital internal organs."

Borg said this, and then glanced deeply at Xiang Hero before continuing: "If you want to become a true martial arts master, you must know your own body well, know your body's habits, know your body's shortcomings, and know how to give full play to your body's strengths effectively. ”

"I did ignore that." Xiang Yingying sighed heartily when he heard this.

"It's not too late. Combat is a very broad and highly confrontational sport, and as an MMA athlete you need to know a lot more. Just like we do as a physical trainer, we have to understand every bone, every joint, every muscle, every organ of the human body. Only when we have a more comprehensive understanding can we develop the most appropriate training method. ”

"Just like for a specific muscle group, the strength depends mainly on the strength of the stronger muscle fibers, and all muscle fibers have an impact on muscle circumference. If you imagine comparing the muscles of a powerlifter and a bodybuilder, the stronger muscle fibers of the former are definitely much stronger than the latter, while the weaker muscle fibers may not be as strong as the latter. ”

"Even for the same muscle fiber, strength and girth are not directly proportional. The strength depends mainly on the number of transverse bridges within the muscle fibers, while the girth mainly depends on the degree of hypertrophy of the muscle fibers. The increase of transverse bridges will also make the muscle fibers thicker to a certain extent, but the muscle fibers can also become doubly hypertrophied with the same number of transverse bridges.

"Therefore, in the future training, I will conduct targeted training for your muscle fiber internal crossbridge, the purpose of which is to increase your absolute strength while maintaining or even reducing the existing muscle circumference."

"Then I'm going to give you specific training in terms of speed and violence, because the amount of strength depends a lot on the speed of your power. The faster the muscles exert force, the more force they exhibit, which is all about strength training, regardless of muscle circumference. ”

"I'm not telling you all about what I'm talking to now, but you have to know how power, speed and explosiveness are formed. Only with true understanding can you really grasp the essentials in the subsequent training. As for what you don't understand, I'll give you a detailed explanation before each training session. But now, you're throwing punches as fast as you can for me to see, and I'm shouting to stop. Borg said.

Xiang Yingying nodded when he heard this, took two steps back, and after setting up the boxing fight, he punched with his left hand and straight with his right hand, and punched quickly in the rhythm of "one, two, one".

"Whoosh!" Xiang Yingying's punch carried a strong wind-breaking sound, which was very sharp.

"Stop, take off your shirt." Borg said suddenly.

Xiang Yingying did not hesitate when he heard this, and took off his T-shirt and started anew.

"Stop! Keep this punch position! Borg gave the order to stop abruptly after Xiang Hero's right hand was fully unleashed.

Then he walked up to Xiang Yingying, pointed at the triceps on Xiang Yingying's right arm with his hand, and said: "According to the different roles of muscles in the same movement, they can be divided into prime mover muscles, antagonist muscles, fixed muscles and neutralizing muscles. The prime mover is a muscle that directly accomplishes an action with active contraction. For example, the triceps of a boxer who throws straight punches. ”

Then he pointed to the biceps brachii and continued: "The antagonist muscle is the muscle that acts the opposite of the prime mover. Biceps brachii that acts in opposition to the triceps when punching straight. The fixation muscle is the muscle that fixes the prime mover muscle to the fixed bone. The deltoid, pectoralis major muscle, etc. in straight punch movements. ”

"The neutralizing muscle is when the prime mover muscle has two or more functions against the fixed bone, and in order to effectively perform one of the functions, it is necessary to inhibit the other functions with the help of other muscles. The other muscles here are called neutralizing muscles, which play a role in counteracting (neutralizing) a certain function. ”

"What I just said is the division of labor in muscular cooperation, that is, when completing an action, there is both division of labor and cooperation between different muscles, and without or without this cooperative relationship, the action will be difficult to complete or extremely uncoordinated."

"For example, when you throw a straight punch, the triceps of the prime mover muscle contracts to make the arm flex to extend, and the biceps brachii acts as a countervailing muscle, so that the arm extends to flexion. If the coordination between the muscles is poor, and the opponent muscles are exerted too much force when punching, that is, the biceps muscles are tense, it will create resistance to the arm extension, resulting in a decrease in the speed of the punch. ”

"Of course, if the fixation and neutralizer muscles are not coordinated, it will also affect the speed of the shot. The outward manifestation of this phenomenon is a decrease in explosiveness and agility. Therefore, the root cause of the decrease in the explosiveness of muscles is not the slowing down of the contraction rate of a certain muscle, but the decreased coordination between muscles. ”

"Okay, now that we know the cause of the problem, we have to find a way to solve it, starting tomorrow, all your training diet must be completed under my supervision, and the calculation is to train fighting skills with Luo An, and I must also be present. That's all for today, tomorrow morning at 7 a.m., we'll meet in the playground, 4 months is not a lot of time. After Borg finished speaking, he threw down the stunned Xiang Yingying and Luo Ann and left the conference room.

Looking at Borg's back, Xiang Yingying was a little excited, although he didn't understand too much, but he knew that this physical trainer called Borg was very professional, and he was the most professional physical trainer he had come into contact with so far.