Weightlifters want to support such a large weight without injury, not only by muscles and bones, but also by internal tension. This tension will be manifested by torque: the athlete will rotate the humerus of the upper arm outward to support the barbell, and the femur of the thigh will also rotate outward and fall to the ground to support his own weight and the weight of the barbell.
What exactly is torque? Simply put, torque is the power of rotation.
Applying torque in some training movements can make our body shape more stable.
If we can describe the action of torque in the simplest terms, it is like: loose strings are fragile, but we can twist loose 100 strings into an extremely stable thick rope by rotating force.
First, the overall stress of the upper limb is formed by the torque of the shoulder.
In the process of pushing, many people can only feel the force on their arms or shoulders, and it is difficult to feel the force on their chests anyway.
We just need to increase torque and shoulder rotation. When doing the action, let the upper arm rotate outward, and we can obviously feel our palms, our forearms, upper arms, shoulders and chest form a whole.
(Hands on the ground, rotating outward)
(Holding barbell, rotating outward)
Don't spin too hard.
We just need to keep the rotation force. The significance of torque is to help body form as a whole and form tension.
We don't need to exert too much rotational force. Excessive rotational torque will weaken our bodies.
Second, the overall strength of the lower limbs is formed by the rotation of the hip joint.
Usually when you stand on the ground, your feet, calves, thighs and hips do not form a whole.
Now try to add the feeling of torsion: after stepping on the ground, your knees bend slightly and your calves and thighs rotate outward.
(Step on the ground and rotate outward)
Can you feel that your soles, calves, thighs and even hips are tense now, like a whole?
Significance and practical application of three torques
Torque can help our body form tension in training, open the force line, make the trunk more stable and the muscles have a better sense of stress. In training, if you don't take the initiative to feel nervous, your body will spontaneously feel nervous elsewhere. For example, in squat, knees bend, back arches, and wrist overstretches in bench press.
(Knee buckle)
(bench press, wrist overstretched)
When doing push-pull action, we only need to rotate our arms outward to form a moment.
If we hold the barbell, we just need to try to exert an outward Bai Wan barbell force. This method can be used for pushing, hard pulling, bench pushing, rowing and other actions.
(Bai Wan Barbell)
If we support a plane, we just need to try to apply a force that the palm rotates outward. This method can be used in push-ups.
(rotating)
When doing squats, we only need to rotate our thighs and calves outward to form torque.
Now, you can try to increase the torque in your training and see if it will make your body more stable in training.
It should be noted that when torque is applied, it is not necessary to apply excessive rotational force to the body, but only to maintain the existence of torque. Applying too much rotational force will reduce the strength of the body.
In the teaching of fitness instructors, torque can be used to correct students' knee buckle, instability of lower limbs, inability to step on the center of gravity and other problems, with quick results.
Should weight lifting training use torque?
CrossFit Bible Becomes a Soft Leopard and Strength Training Beginners Begins Strength both emphasize the use of torque, and emphasize that the femur needs to rotate and expand outward during squatting. Watching the video of China National Weightlifting Team shows that all weightlifters use torque in snatch, clean and jerk training and competition.
However, after reading a lot of materials, I never mentioned that torque also has some side effects: when torque and traction reflex act on training at the same time, the force generated by torque will react after traction reflex.
I used to think that torque is important for maintaining stability, but when we use stretch reflex technology (such as squat rebound) in training, torque will actually buckle our knees and strengthen the instability of our lower limbs after squatting.
Because the traction reflection is like a mirror, how much force is used before the rebound will react after the rebound. Before the rebound, our femur was abduction and external rotation, and after the rebound, our femur would be pronated and adducted.
Therefore, in order to increase the maximum weight of the squat or strength-enhancing trainer, the torque should not be increased to prevent the knees from bending when squatting to a lower point and rebound the squat with the involved reflex technology.
Let me share my experience, and you can also be your own fitness instructor-WeChat official account "Chen Bailing's soy sauce table" ID: soychen 0 1.