The brief student identity ends.

Su Shen mainly returned to Ersha Island to start researching.

Training is not an easy task. He also needs to spend a lot of time and energy to practice "four points and one line".

Core training naturally requires training. If you don’t strengthen this, you actually have no way to enter the subsequent links.

In fact, under the leadership of the "Su Shen System", the entire system has become much larger than before, one in the sky and one in the underground.

But obviously this...is not enough.

The improvement of physical fitness is not just about strength, speed and endurance. The development of core areas is something that has been ignored in China for a long time. Many times, the coach will even tell you that the so-called core is your abdominal muscles.

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

Especially the core, it can help you better maintain your technical movements while running at high intensity!

Including but not limited to physical control abilities, including control of body postures, movement postures, etc.

Sprinting, even more so.

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

Because no matter what skills the athlete does, the body requires good stability, so that the body can be better controlled and the movement posture can be better used. Therefore, excellent track and field athletes have a very good grasp of body posture. In this aspect, the decisive factor is not only the will and muscle memory, but also the most overlooked one is...

core.

The core area is not strong enough, no matter what will and what muscle memory you have, it cannot be supported and maintained.

If you want to link the upper and lower limbs, tell me which part is the most important thing.

Of course, it is necessary to be strong enough as the core area of ​​the "body bridge".

Without strong support in this aspect, you are actually nonsense about will and muscle memory.

Because core strength training focuses on training of the neuromuscular system, you must concentrate and slowly establish self-perception ability of training muscles. Then, under the leadership of Randy, Sushen, Ralph Mann, seven step-by-step core trainings are clearly displayed and arranged from the level of difficulty. This is not the current domestic system, and can be easily done.

Static force is maintained in a stable state.

This training method allows athletes to deeply understand the force of the muscle groups in the core area.

Many people think that if you tell you how to do it, just copy it, but in fact it is not the same thing at all.

Because the human body's muscles are probably not enough to make most people have a basic sense of "strength".

Extremely inefficient.

And this "powerful feeling" is a key to how you feel how you drive your muscles and core.

It seemed a bit funny to watch a group of people doing various straight-arm bending, tilting, flexing, and other actions in the training room, but this is the first thing domestic athletes who have never specially trained in the core area.

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

After this stage, it is the second training stage, unloaded exercise in a stable state.

This second stage is based on the first stage, and it is changed from support to support with both feet or both arms to support with one foot or single arm.

The third stage is static movements in non-stable states, which will be more difficult at this stage 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 more directly mobilized.

At this stage, many "ladies' training equipment" that boys found funny back then, such as Swiss balls, balance boards, suspended ropes, sponge pads, air pillows, etc.

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

For example, Zhou Bing complained that this was too difficult to play, and he would make mistakes if he accidentally started and started from scratch.

The fourth stage is called the action of overcoming one's own resistance in a non-stable state. This action includes but is not limited to single-legged ball swing, left and right hip pulling ball, backward pulling ball, support point deflation pillow for single-leg lifting in side-lying position, single-leg protruding in prone position, single-leg protruding in prone position, two arms support legs retracting in leg flexor, etc.

However, don't worry, it's time to reach the middle market. There are still a lot of things to do later.

After the previous four stages, some people who cannot keep up with their talents have begun to gradually be widened.

For example, Chen Wei, Chen Jia and others are typical. At this point, there are more people who are being blocked by the card owner.

If you have all passed, there is still a stage of free force practice in non-stable states.

This level focuses on core forces under non-stable conditions. The speed does not require very fast speed, but normative technical actions that must meet technical requirements are required.

These training moves will be one of the popular magic weapons for domestic training after 2020.

Training is carried out in a very unstable state, and using elastic bands, dumbbells, kettlebells, and weight-bearing fitness balls based on unstable equipment.

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

Doing this can stimulate the improvement of the deep core clusters to the athlete's core module, which is greatly beneficial.

For example, the barbell training that we often see is this type of goal.

But it is a bit different from going to the gym to exercise normally. Here, you need to use a barbell to lift the barbell, kneel and balance ball and pull it. There are also some trainings such as balance plates, barbell prone improvement, etc.

At this point, the number of people was even smaller, and the remaining people were either well-known figures or geniuses.

If you have finished the first five steps, then congratulations, you will solve the sixth training step - core explosive power exercise in non-stable state.

For example, hip lifting can well develop athletes' hip explosiveness and back muscle strength.

If you can do all these well, then you will only have the last step left to win.

Entering the last stage————Core explosive power practice in a stable state.

When we reached this point, it can be said that except for a few people, we can quickly complete the passage.

Even Hukai is not the first group of people to "graduate".

And those who have passed these seven core areas training can tell them with a smile:

Good performance.

Then 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? What is the difference from the previous core training?

The names seem to be very similar, but in fact, there is a huge difference.

The formation mechanism of core stability is the biomechanical characteristics of spinal motion, that is, the essential content of core stability ability is to keep the neutral region of the spine within a certain physiological range.

Under low load conditions, the spine is prone to deform; and as the load increases, the hardness of the spine will increase.

Spinal stability mainly depends on the coordinated work of three major subsystems connected with each other, namely: control subsystem, passive subsystem and active subsystem. The passive subsystem is mainly composed of vertebrae body structure, cone joint structure and other connecting structures such as ligaments, joint capsules, intervertebral discs. In the elastic area of ​​spinal movement, the passive subsystem plays an important stability function.

The active subsystem is mainly composed of muscles - tendon units that can generate strength and maintain stability in the spinal segments. The active subsystem and control subsystem are mainly responsible for the stability of the spinal column in neutral areas. At this time, the passive resistance to spinal movement is minimal.

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

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

Functional division of core muscles When we consider kinetic stability, it is very necessary to classify muscles. According to different functions, the core muscles are divided into two categories: stable muscles and motile muscles. Stable muscles have the characteristics of single joints, single segments, deep layers, isometric contraction to control movement and static control ability; while motile muscles have the characteristics of double joints, multiple joints, surface layers, and centripetal contraction to produce accelerated movement and power generation.

After understanding these basics, you can go deeper into the next step, that is, the joints of the human body, which have two characteristics:

Stability and flexibility.

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

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

If you don’t divide each joint in detail, it will become flexible and the knee joint is stable.

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

The thoracic spine is flexibility, and the scapula thorax is stable.

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

Su Shen pointed to Zhao Haohuan and said, "For example, if your hip joints were not flexible enough before, and you forced training without scientific guidance. In order to achieve quality and amplitude, it will inevitably cause compensatory properties of adjacent joints. This will cause instability in your joint parts and increase the risk of damage. So remember that generally speaking, stable joints are more likely to cause strain changes."

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

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

"As soon as the lumbar spine becomes instable, the surrounding muscles and tension will change greatly, which will cause collisions and even misalignment and inflammation during exercise. If you have problems and inflammation in this area, it will naturally lead to any decline in function and your body will be no longer day by day. So Brother Kai, you need to train your core more and increase the rigidity of your spine."

Hu Kai was beside him and nodded.

I thought to myself that Su Shen is really an infinite brain, why everything inside exists the same.

It's really amazing.

"So, strong core stability can provide an effective support role in limb movement, thereby reducing the loss of energy chains in power transmission."

"We will carry out the core and overall stability training from four aspects: the first is anti-bending, the second is anti-extension, the third is anti-lateral bending, and the fourth is anti-rotation. This is one aspect, and it is indispensable. We need to train well. In this way, even if we cannot learn the 'four-point connection', we can greatly improve our running efficiency and running energy supply issues."

Su Shen said this, not just casually giving advice, but in the era that followed him, the core stability test would become one of the hard indicators of a national sprint team's physical fitness test.

Even the final judgment is-

Core stability and core strength are equally important.

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

Because even if you have strong core strength, if you do not have good core stability, your strength will be seriously lost and cannot be effectively utilized.
To be continued...