The brief period of student status ends.

Su Shen mainly returned to Ersha Island and began to tackle key problems.

Training is not a simple matter, and it takes a lot of time and energy for him to practice the "four points and one line".

Core training naturally needs to be trained, and if you don't strengthen this, there is no way to enter the later links well.

In fact, in the past few years, under the leadership of the "Su Shen Department", the whole system has been much larger, and it is one heaven and one underground than before.

But obviously that's ...... It's not enough.

The improvement of physical fitness, not only strength and speed and endurance, but also 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 abs.

In fact, how can 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!

This includes, but is not limited to, the ability to control body posture, movement posture, and more.

Sprints, even more so.

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

Because no matter what technique an athlete does, he or she requires good stability of the body, so that he can better control his body posture and action posture and better play his skills. Therefore, excellent track and field athletes have a very good grasp of body posture, and in this aspect, in fact, the decisive factor is not only what will and muscle memory, but also the most neglected point is......

Core.

The core area is not strong enough, no matter what kind of will and muscle memory you have, it can't support and maintain.

And if you want to do a good job of linking the upper and lower limb chains, you can talk about what part is the most critical.

Naturally, as the core area of the "long bridge of the body", it is enough to be powerful.

Without strong support in this area, all you say about will and muscle memory is actually.

Because core strength training focuses on the neuromuscular system, it is necessary to concentrate and slowly build up self-awareness of the muscles being trained. Then in Randy, Sioux God, Ralph. Under Mann's leadership, the seven step-by-step core trainings are clearly displayed, and they are arranged from the level of difficulty, which is not the current domestic system, which can be easily done.

Static hold at steady state.

This type of training allows the athlete to deeply appreciate the exertion of the muscles in the core.

Many people think that if you tell you how to do it, you can just follow the gourd to draw a scoop, but in fact it is not the same thing at all.

Because the human body is afraid of muscles, the vast majority of people do not even have a basic "sense of force".

Extremely inefficient.

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

It looks a little funny to see a group of people doing all kinds of straight-arm bridges, back-up bridges, bent arms and other actions in the training room, but this is the first thing that domestic athletes who have never trained in the core area must do.

This time period is fast and slow, the fast one can be done in a few days, and the slow one may take a week or even ten days and half a month.

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

This second stage is based on the first stage, from a two-foot or two-arm support to a one-foot or one-arm support.

The third stage is the static action in the unsteady state, which will be more difficult because it tests the balance and calibration of the human body. Through this level of training, the involvement of deep muscles and deep nerves can be more directly mobilized.

At this stage, you need to use a lot of "women's training equipment" that boys found funny back then, such as Swiss balls, balance boards, suspension ropes, sponge pads, air pillows, etc.

A lot of people are stuck here, and it takes a long time to walk through.

For example, Zhou Bing is complaining that this is too difficult to play, and if you are not careful, you will make a mistake and start from scratch.

The fourth stage is called the action of overcoming one's own resistance in an unstable state, which includes but is not limited to one-legged ball swinging, left and right hip rotation and pulling, supine pulling ball hip lifting, one-leg lifting in the lateral decubitus position with the support point deflating pillow, single-leg abduction and adduction in the single-prone position in the prone position, and two-arm support and hip flexion, etc.

However, don't worry, this is only in the middle game, there is still a lot of work to be done.

After the first four stages, some people whose talent can't keep up have begun to gradually be widened.

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

If you've passed it all, there's still the unsteady free strength phase.

This level focuses on the core strength under non-stability, and the speed does not require fast, but it needs to do normative technical actions that meet the technical requirements.

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

Train in a very unstable state, using elastic bands, dumbbells, kettlebells, and weight-bearing fitness balls on the basis of unstable equipment.

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

Doing so can stimulate deep core clusters for athlete core module enhancement, with great benefits.

For example, the barbell training that everyone often sees is this kind of goal.

But it's a little different from going to the gym to work out, and the barbell here is to become a standing balance ball barbell lift, and a kneeling balance ball back pull. And what kind of training like the combat power balance plate, barbell prone improvement, etc.

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

If you've finished the first five steps, congratulations, you've unlocked the sixth training step———— core explosiveness exercises in an unsteady state.

For example, a hip lift can be a good way to develop the athlete's hip explosiveness and back muscles.

If you can do all of this well, then you are only one last step away from victory.

Entered the final stage———— core explosiveness practice in a stable state.

At this point, so to speak, except for a handful of people who can quickly complete the pass.

Even Hu Kai was not the first batch of people to "graduate".

And those who have passed the training in these seven core areas, Su Shen can tell them with a smile:

Good performance.

Well now.

Let's start the next round.

The so-called core stability ability training and overall stability ability 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 characteristic of ———— spine movement, that is, the essential content of core stability ability is to keep the neutral area of the spine within a certain physiological range.

Under low load, the spine is prone to deformation; As the load increases, the stiffness of the spine increases.

Spinal stability relies on the coordination of three interconnected subsystems: control, passive, and active. The passive subsystem is mainly composed of vertebral body structure, coneal joint structure, and other connecting structures such as ligaments, joint capsule, intervertebral discs, etc. In the elastic region of spinal movement, the passive subsystem plays an important stabilizing function.

The active subsystem is mainly composed of tendon units, which generate force and maintain the stability of the spinal segments. The active and control subsystems are primarily responsible for the stability of the spine in the neutral area, where passive resistance to spinal movement is minimal.

The control subsystem is primarily concerned with the nervous system. The nervous system receives a variety of incoming information from passive and active subsystems, and through comprehensive analysis, it sends instructions to induce active and passive subsystems to respond appropriately to stress and maintain the stability of the spine and even the core area.

For the spinal stabilization system, the above three subsystems are interdependent. If the stability function of one side decreases, the other subsystem will compensate.

Functional division of muscles in the core region is very necessary when considering kinetic stability. According to different functions, the muscles in the core area are divided into two categories: stabilizer muscles and motor muscles. Stabilizer muscles have the characteristics of single joint, single segment, deep and isometric contraction control movement and static control ability. Motor muscles, on the other hand, have the characteristics of double articulation, multi-joint, superficial, and concentric contraction to produce accelerated motion and generate power.

With these foundations understood, we can proceed to the next step, that is, the joint part of the human body, which has two characteristics:

Stability and flexibility.

Flexibility refers to the ability of a joint to move only within the range of the joint amplitude.

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

To be more specific, if you can't distinguish the individual joints, the ankle joint becomes flexible, and the knee joint is a stable attribute.

The hip joint is flexible, and the lumbar spine part is a stable property.

The thoracic spine is flexible, and the scapulothoracic cage is a stable attribute.

The shoulder joint is flexible, and the cervical spine is stable.

Su Shen pointed at Zhao Haohuan and said, "For example, your hip joint was not flexible enough before, and you forcibly trained without scientific guidance, in order to achieve quality and amplitude, then it will inevitably cause the compensatory nature of adjacent joints." As a result, your joints will become unstable and increase the risk of injury. So keep in mind that generally stable joints 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 lumbar spine instability."

"As soon as the lumbar spine is unstable, the surrounding muscles and tension will change dramatically, so that there will be collisions and even misalignment and inflammation during exercise. There are problems and inflammation in this part of your area, which will naturally lead to a decline in function and a daily decline in the body. So Brother 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 was really an infinite brain, how could everything exist in it.

It's amazing.

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

"For core and overall stability training, we will do it in four aspects, the first is anti-flexion, the second is anti-extension, the third is anti-lateral flexion, and the fourth is anti-rotation. This is an aspect, all of which are indispensable, and it is extremely necessary to train well, so that even if you can't learn the 'four-point connection', you can greatly improve your running efficiency and running energy supply. ”

Su Shen said this, not casually pointing, but in the era behind him, the test of core stability will become one of the hard indicators of the physical fitness test of a national sprint team.

Even the final judgment is-

Core stability is just as important as core strength.

Even in the appearance of sports, the effect is 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 be severely lost and you will not be able to use it effectively.

Looking at it this way, you can know why Su Shen proposed to do this first in this winter training, after everyone has already laid a solid physical foundation, the core training is the top priority. You have to work up your schedule and train well.

Even at the end of the exercise, those flexible joints that are mainly responsible for should cooperate with the muscles to maintain stability as much as possible.

This improves the effective control of technical movements.

So......

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

"That's where it goes."

"Practice well."

After Su Shen finished speaking, many people's eyes trembled, as if to say-

Oh the devil.

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

When can I touch the little hands of the "four-point goddess" like this?

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

And this is actually for the vast majority of athletes who have difficulty mastering the "four-point connection" in their lives, what they are doing now is the real improvement.

Su Shen really took great pains for everyone, in order to take care of not only a few geniuses.

Even Randy and Ralph, who were planning together. Mandu privately discussed:

They have never seen such a "worried" athlete in their lives until now.

Su God.

It's the first.

Probably the last one.

ps: It's not easy to write a lot of professional theories, but it's good to pass, hardcore in the end, since you agreed, you have to do it~~~

The path I chose, and I had to finish the ~~~~~~ while crying

Woo woo woo ~~~~ On the basis of my research papers, let's count the votes, ┭┮_┭┮~~~

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