"Friend, you this action is not standard, how how ..."
Meng Xin still unconvinced, cut! Stop! Stop! Several examples were given to prove that his action was correct.
Lao Tie shook his head and left.
I believe everyone is familiar with this scene. Let's discuss the following:
What is a standard action?
Why do you need to train with standard movements?
What will happen if the action is not standardized?
1. What is a standard action?
? We use Olympic weightlifting to explain it, and its principle can also be applied to other strength training movements. Let's put aside the idea of exercising the target muscles. Imagine how many ways to hold a bamboo pole above your head. You can lift it from the front of your body, or from the side of your body, or even lift it with one hand, or throw it to catch it. You may think of dozens of routes to lift bamboo poles. What happens when bamboo poles are replaced with 20kg barbell poles? Of course, you can think of many ways, but it may not be easy for some friends with little strength to throw barbell bars over their heads and catch them. Of course, some powerful friends are ok. Next, add two pieces of 10kg barbell, that is, 40kg barbell. Imagine how many ways you can lift a barbell over your head. It will definitely reduce several methods, at least it is unrealistic to pull from the side. Then we continue to increase to 60kg. Will reduce several methods. If we continue to increase the weight by 70kg and 80kg .................................................................................................................................................................. Because with the increase of weight, once the attempt fails, you may be worried about being hit by a barbell. Later, we will find that those who can lift heavy objects have surprisingly similar movements, which are safe, efficient and natural. Let's call the actions taken by these people "standard actions" for the time being. So much for the definition of standard movements. Let's look down and review this question at last.
2. Why should we use standard movements for training?
When we are lifting weights, some people want to gain more strength, while others want to gain more muscle mass. Of course, these two points are also complementary. Using heavier weight training can promote muscle growth, and more muscles will gain greater potential to enhance strength. Let's tell a story. Xiao Wang is a young man who can lift a sheep easily, but Xiao Wang is a vengeful man. He wants to lift a cow. So Xiao Wang asked some experts how to lift a cow. The expert told Xiao Wang that the way to lift a cow is this. Xiao Wang found that this is completely different from his method of raising sheep. Xiao Wang asked the master why it was different. The cattle master told Xiao Wang that his method of raising sheep was no problem, but it wouldn't be easy to use with cattle. Moreover, he asked Xiao Wang to go back and lift the sheep in this way. When he can lift the sheep ten times in one breath, he can turn the sheep into a donkey … then a horse … and finally he can try to lift the cow. Later, Xiao Wang really succeeded in lifting a cow. With the passage of time, Xiao Wang became Master Wang and became a famous Hercules. He can even lift an elephant. Master Wang's son inherited his father's talent and was strong since he was a child. One day, Master Wang saw his son lifting a donkey and asked him if he wanted to lift a cow. The son was very happy. He asked his father how to lift a cow. Master Wang repeatedly taught his son how to lift an elephant, because when he lifted a cow, he knew that it was easier to lift a sheep by lifting a cow, but not necessarily by lifting a sheep. My son has mastered the method of lifting elephants, which can naturally be used to lift cattle.
After the story is finished, suppose that 20-40 ″ is compared to a sheep and 200-220kg to a cow. In fact, 20-40kg and 200-220kg are two completely different species, not just adding several barbell pieces to the same barbell bar. Let's call the method of lifting an elephant standard action for the time being. We continue to look down.
What will happen if the action is not standardized?
From the above, we will find that the more you go to the top, the less you choose, the heavier you lift, and the lower your fault tolerance rate. We are not afraid of being hit by pvc pipes, even if we are hit, there will be no danger. You can use your imagination and lift the pvc pipe over your head at will. But weight limits your imagination! You can't even think of any tricks to lift a 150kg barbell. If you want to lift an elephant (enhance strength), you should be familiar with the method of lifting an elephant (heavy weight) when lifting a sheep (light weight). In other words, it's easy. Maybe you are holding a pvc pipe in a fancy way, but it is really difficult to be injured by a pvc pipe, just because it is a pvc pipe. How could I hurt myself? It's easy to play with a 40kg barbell or something heavier by holding the pattern of pvc pipes. Maybe you can lift a sheep to lift a donkey, but you can never lift an elephant. Finally, we don't want to define what a standard action is. We have all learned the story of a pony crossing the river, because different people have different levels of strength. Maybe your pvc pipe is 10kg, some people are 20kg, some people are 50 kg ... but if you are eager to improve your performance and health training, you will always encounter a weight that you can't control by lifting pvc pipes. Or do you want to review the above examples and stories to help your friends think for themselves about what a standard action is? And the importance of standard movements.
I am Yang, I hope everyone will go further and further on the road of strength training!
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