I think your trainer reminded you more than once when you were training: “Keep your core tight”, “Keep your breathing rhythm”, “Keep your lower back neutral”, “Knee joints” The purpose of training instructions such as “don’t buckle in”, etc., is to point to one thing, to maintain the accuracy of the quality of movement throughout the movement. It is no exaggeration to say that if your action pattern is incorrect, then the movement is likely to accelerate the scrapping speed of body joints and increase the probability of injury during exercise. This wrong mechanism will not only be used in sports. Strengthening, but also into your daily life.
Therefore, the action mode is a bit complicated. Especially for beginners who gain muscle and lose fat, the focus may be more on the changes in body weight numbers, while ignoring the accuracy of the movement patterns during exercise. Today’s topic is not about specific movements, but to talk about what the standard of a good movement pattern is and what it means to the body, so knowing what it is, may have a better quality of movement. A deep understanding will also make you pay more attention to the learning and training of movement patterns in your future fitness.
Standards and Functions of Action Modes
Many people have asked me this question: Everyone is saying that the quality of action is important, so what are the standards for a high-quality action? In my opinion, a good action, the whole action process must be pleasing to the eye. If there is a slight discount, then it is not a good move. In general, a good movement pattern consists of at least the following three points: joint alignment, intra-abdominal pressure and movement control.
Joint Arrangement
joint arrangement, which refers to the daily The ability to keep joints aligned with each other in life or in sports. Whether the human body has been used for many years, or has been changed by electronic products and work content, more or less, the imbalance of muscles will lead to abnormal arrangement of bones and joints. The simplest ones in reality are the forward lead, the rounded shoulders and the pelvic tilt. If the joints are trained without good alignment, the wear between the joints will increase and the ligaments will be under undue stress.
For example, the classic action pattern of squatting, the alignment of the lower limbs during exercise refers to the femur (thigh bone)-patella ( The kneecap) – tibia (calf bone) – talus (ankle bone) are in the same plane and point in the same direction. To put it simply, the specific performance of squatting is that the knees and the second and third toes are in the same direction (of course, squatting also has a lot of technical requirements for the upper body, which will not be described here), but the real problems such as the large knee buckle. someone here. Therefore, we say that such motion quality is problematic. What should I do? Learning the correct movement patterns, that is, gaining muscle and reducing fat is not only about changing body composition, but also correcting bad posture. Correction before strengthening. Before increasing the load on the human body, please make the joint alignment accurate.
So what does correct joint alignment mean? When we can maintain the correct alignment of bones and joints, most obviously reducing degenerative arthritis and abnormal wear on joint surfaces, reducing stress on ligaments and thus minimizing the possibility of injury . At the same time, it can make the muscles work more efficiently, so that the body’s energy system can be fully exerted, and it can also prevent muscle strain and improve the problems of the lower back or other joints. On the contrary, if there is a problem with the joint arrangement in the movement, is it equivalent to accelerating the decline process of the body? Especially in the early stage of muscle gain and fat reduction, the enthusiasm of the small partners is high, coupled with the wrong action pattern, from the perspective of sports injuries, not exercising is better for the body.
Intra-abdominal pressure
A high-quality movement requires proper breathing and core Play a role. We often refer to the core in training, so what is the core? Core is a common name, the scientific name is the mechanical stabilization mechanism of intra-abdominal pressure, referred to as intra-abdominal pressure. In general, the core of the human body is a “box” formed by the diaphragm across the spine to the sacroiliac joints and pelvic floor. The top is the diaphragm, the bottom is the pelvic floor, and the circumferential tension is done by the transversus abdominis. When we use proper breathing during strength training, intra-abdominal pressure is created, when the transverse abdominis contracts, pulling the abdominal wall around the center of the abdomen, while squeezing the diaphragm up and down The pelvic floor muscles create intra-abdominal pressure to compress and protect the internal organs. If there is no intra-abdominal pressure, the quality of our movements will be “soft” without rigidity and safety, and the transmission of body power will also be affected. Then, such an action cannot be called a high-quality action pattern.
What does intra-abdominal pressure mean? In our daily training, if there is no activation of the core, the human body is actually in a state of disconnection. The front side of our body goes under the human bodyThe square rib continues above your pelvic floor. This area is hollow without any bone supporting your body, and the back of your body is supported by your spine or lower back. If there is no intra-abdominal pressure, which means that the internal organs are under a lot of pressure, and the transmission of force is also blocked during exercise, the human body will be placed in a dangerous situation during the training process. The high-quality movement mode, controlling the core and strengthening the intra-abdominal pressure will make the core of the human body play a role in connecting the upper and lower limbs, and the power transmission of the upper and lower limbs and the human body will become a whole, so there will be more perfect safety. Assure. If you learn how to use the core to fully activate the core and generate intra-abdominal pressure, you will also greatly reduce the probability of lower back problems in your daily life.
Motion Control Capability
During the entire movement, except for joint alignment and intra-abdominal pressure , and a very important point is fluency. In the process of exercising, there must be no stuttering in the movements, and no unnecessary movements can be produced. The whole movement is about muscle control, awareness of body joint angles, and the ability to grasp the current load. We often say that if an action looks uncomfortable or awkward, there is a high probability that there is still a problem with the action. The production of a good action pattern must also be aesthetically pleasing. At the same time, the rhythm should also be well controlled. What is rhythm, in simple terms, is time. For example, in an action pattern, concentric for 2~4 seconds, centrifugal for 2~4 seconds, contraction for 1 second, and the whole movement is completed. When we do movements, we must be relatively slow at the beginning, because too fast speed and rhythm will cover up many details. Especially for beginners, it is easy to ignore the learning of motion control and pay too much attention to the loading of the load.
What is the principle behind the action control ability? The muscle tissue of our body is actually innervated and controlled by nerves. When the movement control ability is good, our brain is actually consciously scheduling and recruiting nerves, and cooperating with different muscle tissues to complete the corresponding movements. On the contrary, wrong action patterns or low-quality action patterns must be wrong neural recruitment. In the long run, muscles will form wrong memory patterns. Over the years, muscle imbalances will cause posture problems. There is also a high probability of sports injuries during exercise. And one of the most important goals of training is to change the wrong action pattern, or learn a new action, not just the appearance of the action, but to know the neuromuscular system behind it. The principle is that through repeated training, the feeling of the muscles is strengthened, so that the movement patterns learned in the training can be applied to life. For example, learning the hip hinge will reduce the probability of your lower back injury. Hip hinge action mode can refer to: Action mode｜Hip hinge, natural lower back pain relief action, you need to learn, you need to learn
The above is the standard of a good action mode in my opinion, You can also leave a message to express your opinion or confusion.
Write at the end
Whether you are gaining muscle or losing fat, the weight number is not the first. Normalization of movement patterns and changes in body composition are far more important than the numbers on the scale. We general fitness, the quality of training is a matter of saying, but safety first is the most important thing. One of the ways to minimize sports injuries is to ensure the correctness of movement patterns. When you start to increase muscle and reduce fat, you can slow down, but don’t forget why you started in the first place, it must be to improve your health, right? Again, the more you know about exercise science, the better it will help you achieve your goals. The harder, the more fortunate. Come on, everyone. Let’s encourage each other.