Multi-joint training Multi-joint exercise requires the participation of more than one joint and two or more muscle groups. Joint movement usually requires the cooperation of a group of muscles, which are called action muscles and pick muscles. Action muscles are muscles that cause specific actions, such as bending joints or stretching joints. Picking muscles is the opposite action. In the arm part, the contraction of biceps brachii makes the elbow bend, and the relaxation of triceps brachii makes this action happen. Similarly, when the elbow is extended, the muscles move in the opposite direction. This action seems simple, but when all joints and muscles participate together, this basic contraction and relaxation mechanism becomes more complicated. In order to better understand this complex movement, you need to know some basic concepts about the interaction between muscle contraction and joint movement, as well as the concept of muscle training. Muscle will contract or produce tension by isometric contraction, centripetal contraction of short muscle and centrifugal contraction of long muscle. Basic weight training uses two motor skills: open chain and closed chain. Have a higher level of skills, but need special equipment. In open-chain training, strength and movement are only produced by one joint, so the distal limbs such as hands and feet can move freely, such as sitting with legs bent or bending with two heads. Chain training is to fix the hands or feet at the distal ends of limbs to the floor, such as push-ups or squats. The obvious difference between open-chain training and closed-chain training lies in the interaction between action muscles and antagonistic muscles. In lunge (locking training), the action muscles and antagonistic muscles contract at the same time, which can reduce the force and pressure on the joints and prevent possible sports injuries. Locking training is beneficial to exercise the overall motor function, while open-chain strength training is to exercise a certain muscle group independently, which is the most helpful for muscle strength growth. In training and competition, according to the joint angle used, various isometric, centripetal and eccentric muscle contractions will occur.

Intensive training Intensive training is an explosive muscle contraction training, which combines centrifugation and centripetal force to produce fast and powerful movements. These trainings have been proved to be effective in improving sports performance such as strength and speed. When muscles are forced to contract rapidly under load or extension, it is called intensive training. Elastic rebound mechanism (elastic rebound mechani * * *) can be seen in the action of foot jump. When muscles contract towards the heart, they can produce the greatest strength. The centrifugal load of muscles is called preload, which creates a state in which muscles are ready to produce strength. The degree and speed of muscle stretching are two key factors affecting muscle strength. Shortening the time from centrifugation to centripetal contraction will also produce more strength. When jumping with both feet, the muscles of lower limbs will stretch when the body falls and squats. Switching between jumping and subsequent muscle contraction can get you off the ground and complete the mechanism of restoring force. Muscle sensory nerve fibers are also started and trained at the same time as the elastic mechanism occurs. This kind of training can improve the efficiency between the brain and the muscles. It has been proved that the combination of intensive training with other training such as muscle strength, balance and stretching can reduce the risk of lower limb injury. But because these sports will produce great strength, they may also cause injuries. Intensive training should be carried out after the initial muscle strength and softness training, and proper warm-up should be carried out before the training.

Full-body training These exercises are considered to be very effective full-body training movements. The key to success is to cooperate with the training plan specially designed to improve the performance of outstanding athletes of the three railways and correctly execute two training movements. Because full-body training is characterized by a large amount of activity and sometimes explosive force, it is strongly recommended to warm up properly, including a series of dynamic stretching. As for the number of training groups and movements, many coaches will set a long time, during which athletes can do as much as possible with the right skills, which can encourage athletes to challenge their physical limits and pay attention to the progress and improvement of physical fitness. Take Bobby jump as an example, it is necessary to repeat the action as much as possible within 30 seconds or set a group of 10 to 15 times to perform it. In the end, it is up to coaches and athletes to decide which method is the most effective. In any case, it is suggested that athletes should be able to complete 2-4 groups 1 0 to 15 times during the rest time of each group12 minutes.

1 Bobbi jump is a good whole-body exercise, which can train cardiopulmonary function, muscle strength, endurance and physical fitness at the same time. Swimmers will benefit from the increase of upper body muscle strength, and they can push the wall more forcefully in training. Cyclists and runners will enhance leg muscle strength and strength because of bobby's jumping, and the overall sensitivity and speed will also be improved. Athletes will soon find that if they can continue to perform each group 10 to 15 in an organized land training plan, their heart rate will be accelerated and their overall physical fitness will be improved. Step 1: Stand with your feet shoulder-width apart at first, and then put your hands on the floor. Step 2: Kick your legs outward and straighten your back to form a push-up preparation posture. Do a push-up down, keep your body straight, and then push your body back hard. Step 3: tuck your feet under your body, then jump up hard and raise your arms straight above your head. Step 4: Bend your knees slightly when landing. Repeat this action as many times as necessary. The main exercise muscles are quadriceps femoris (rectus femoris, lateral femoris, medial femoris and medial femoris), gluteus maximus, pectoralis major and triceps brachii, and the secondary muscles are paraspinal muscles (biceps femoris, semitendinosus and semimembranous muscle), vertical spinous muscle and toe of deltoid muscle.

Tips Be especially careful when jumping violently, and bend your knees slightly when receiving impact.

Jumping box can exercise the explosive power that is beneficial to cyclists and runners. Jumping box can provide targeted challenges, because the height of jumping box can be improved with physical strength and strength over time. Cyclists will benefit from this action by exerting explosive force when going uphill and sprinting. Runners will also develop the ability to drive more power and speed when going uphill. The tricky way is to hug your knees too much when jumping on the box. If you find that you have to tuck your knees to jump on the box, please consider lowering the height of the box. Step 1: Put a jumping box about knee-high on the floor, 20 cm away from the box15. Step 2: Jump into the box and bend your knees slightly when you fall. Step 3: Stand up straight on the box and complete the action. Step 4: Go back to the floor and return to the starting position. Repeat this action as many times as necessary. The main exercise muscles are quadriceps femoris (rectus femoris, lateral femoris, medial femoris and medial femoris), gluteus maximus, gluteus medius, gastrocnemius and soleus, and the secondary muscles are paraspinal muscles (biceps femoris, semitendinosus and semimembranous muscles), oblique muscles outside abdomen, oblique muscles inside abdomen, transverse abdominis and vertical spinal muscles.

Athletes in logging comprehensive sports need a strong core to coordinate the muscles of the upper and lower bodies. The journal provides dynamic full-body stretching, which is applied to many important muscle groups, and also provides full-body coordination training. Correctly performing this movement, treating it as a high-intensity exercise, can also accelerate the heart rate during exercise. This movement is designed for the needs of excellent athletes, and it can also enhance core stability and endurance, which is especially useful for long-distance running. Step 1: Stand beside the high pulley equipment with feet slightly wider than shoulders. Step 2: Hold the grip with both hands. Step 3: Activate the muscles of arms, shoulders and chest, and pull down the grip obliquely. Step 4: Use core muscle strength to bend your knees and pull the grip toward the floor. Step 5: slowly return to the starting position under the control of force. Repeat this action as many times as necessary. The main muscle groups involved are rectus abdominis, oblique abdominis, deltoid, latissimus dorsi and pectoralis major, while the secondary muscle groups are quadriceps femoris (rectus femoris, lateral femoris, medial femoris and medial femoris), gluteus medius, gluteus maximus, gluteus minimus, teres major and serratus anterior.

Reverse logging is a particularly useful land training for swimmers, but it can also be transformed into an effective action to train the muscle strength of runners' core, upper arms and legs. It is suggested that runners can bend their knees a little bigger to exert more quadriceps strength. One of the important skills is to focus on the moving path of the hand during the upward tilt, which will make this important area get the greatest exercise. Step 1: Stand about 90 cm away from the low pulley equipment, with feet slightly wider than shoulders. Step 2: Bend your knees slightly into a semi-squat posture and hold the grip of the pulley with both hands. Step 3: Pull the pulley handle obliquely upward under coordinated action, and stand up straight after crossing the other person's shoulder. Step 4: Slowly lower your body and return to the starting position. Repeat this action as many times as necessary. The main muscle groups involved are quadriceps femoris (rectus femoris, lateral femoris, medial femoris and medial femoris), gluteus maximus, gluteus medius, vertical spine, oblique abdominal muscle, deltoid muscle and triceps brachii, followed by paraspinal muscles (biceps femoris, semitendinosus and semimembranous muscle), serratus anterior and teres major.

The ability of jumping with both feet to produce explosive force is the key to the success of all sports activities, including cycling and running, which require endurance in particular. Explosive jumping is the simplest exercise, which can make the legs have great explosive power, but it doesn't need cool or expensive sports equipment. Because this is a dynamic training, it can only be done when the muscles are fully warm. Pay special attention to the gentle movements, and control the strength every time you land. Athletes of all levels can benefit from the strength enhancement and improvement of cardiopulmonary function brought by this challenging training. For the elite athletes of the Third Railway, the strength of explosive jumping can improve the short explosive speed of bicycles when climbing and enhance the strength of runners when running uphill. Step 65438 +0: The legs are slightly wider than the shoulders, and the knees squat at an angle of about 45 degrees. Step 2: Use the upward force of the arm and the force generated by the quadriceps femoris to jump up and forward to the highest height. Step 3: Fall back to the floor and return to the original squatting position. Repeat this action as many times as necessary. The main muscle groups involved are gluteus maximus, quadriceps femoris (rectus femoris, lateral femoris, medial femoris and medial femoris), followed by the vertical muscles of spine, paraspinal muscles (biceps femoris, semitendinosus and semimembranous muscles), soleus, gastrocnemius and hip adductor.

6 lunges and double-headed bends, such as lunges and double-headed bends, are multi-joint systematic training, which will enable the athletes of the Third Railway Company to achieve the greatest results in the shortest time. Lunge is an important exercise for endurance athletes to exercise the muscle strength and strength of the lower body, while double-headed bending exercise is aimed at the upper and lower arms and shoulders to some extent. Cyclists can lift their legs by holding the handle when climbing mountains or sprinting, and runners will enhance the propulsion of their arms when running uphill. Step 1: At the beginning, hold dumbbells with both hands, hang your arms at your sides, stand upright, and open your feet shoulder-width. Step 2: Take a step forward. Step 3: After the lunge posture is stable, bend the dumbbell upward and then put it down. Step 4: After standing back to the starting position, change legs and repeat the action. Repeat as many times as necessary. The main muscle groups involved are quadriceps femoris (rectus femoris, lateral femoris, medial femoris and medial femoris), gluteus medius, gluteus maximus, deltoid muscle and biceps brachii, and the secondary muscle groups are paraspinal muscle (biceps femoris, semitendinosus and semimembranous muscle), brachial muscle and forearm.

7 Squat Push This systematic training combines the effects of squat and shoulder push. Although it is very laborious, it is a good action. Comprehensive athletes will benefit from the enhancement of leg and shoulder muscle strength, and can improve their performance in swimming, cycling and running regardless of the degree. In addition, combining the training of two major muscle groups can also increase time efficiency and enhance coordination. Step 1: Stand upright, open your feet shoulder-width apart, and hold the barbell on your chest with your palms outward. Step 2: Squat down until the quadriceps femoris is almost parallel to the ground. Step 3: Stretch back to the standing position, then lift the barbell over your head, and then control your strength to put down the barbell. Step 4: Go down to the squatting position. Repeat this action as many times as necessary. The main exercise muscles are quadriceps femoris (rectus femoris, lateral femoris, medial femoris and medial femoris), gluteus maximus, gluteus minimus, gluteus medius, toe of deltoid and triceps brachii. Followed by hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor, hip adductor.

Tips Only by using the correct skills can you avoid injury and achieve the maximum exercise effect. Keep your back straight and look straight ahead. If fatigue starts to affect posture, please stop to have a rest or change other actions.

Cleaning the floor is a challenging action, which can effectively train the core muscle groups and give triathletes the strength to turn their bodies. This is very useful for freestyle swimmers, because it is very important to coordinate body rotation when swimming, and this movement is also very useful when riding a bicycle to climb mountains or sprint. This movement is difficult even for well-trained athletes, and going up a flight of stairs after training can also make the core strength. Step 1: Lie on your back on the floor. Step 2: Hold the barbell with both hands and put your arms straight on your chest. Step 3: Straighten your legs as much as possible, but allow your knees to bend slightly. Step 4: After stabilizing the upper body, put down your legs near one end of the barbell, and then sweep to the other side like wiping the floor. Step 5: Repeat this action as many times as necessary. The main muscle groups involved are rectus abdominis, oblique abdominis, oblique abdominis and triceps brachii, and the secondary muscle groups are pubis, sartorius, iliopsoas, biceps femoris and pectoralis major.

Throwing heavy objects is another systematic training applied to many body muscles, which can promote the development of explosiveness and overall coordination. This is especially helpful for the athletes of the three railways, because they have to break through the encirclement in large open waters, inject vitality when conquering uphill sections, or sprint before the finish line. For example, swimming from the beach, you need to lift your feet and jump into the waves, all of which depend on the muscle strength and coordination brought by this training. Step 1: Put a bell jar, fitness ball, dumbbell or discus with proper weight between your legs, and spread your feet slightly wider than your shoulders. Step 2: when bending over, straighten your back and grasp the heavy objects with both hands. Step 3: Straighten your body and start to move, and use the muscle strength of your legs and core to pick up heavy objects from the floor. Step 4: Use the power brought by explosive force to straighten your arm and swing the bell jar to eye level. Step 5: put the bell jar back to the starting position, and bend your knees at this time. Repeat this action as many times as necessary. The main muscle groups involved are quadriceps femoris (rectus femoris, lateral femoris, medial femoris and medial femoris), gluteus maximus, gluteus minimus, gluteus medius, deltoid, erector spinae, rectus abdominis, followed by hip adductor, trapezius, paraspinal muscles (biceps femoris, semitendinosus and semimembranous muscle), forearm and rectus abdominis.

Tip: This training must be done carefully with the right skills, and be careful not to overstretch your back. At the same time, as in all training, please make sure to warm up fully before you start.

Book information ◎ The pictures and texts are taken from the book Anatomy of Three Ironing Practices by Mark Corleone and Troy Jacobson published by Fenglin Publishing House. The training to improve muscle strength, motivation, physical fitness and skills discussed in this book is not the same as the training of basketball, weightlifting, fitness, tennis and yoga players. The appeal is to improve the performance of the three railways, to exercise according to specific competitive goals, and to improve physical fitness by using whole-body and local training to achieve the purpose of improving physical fitness and performance. It is the best reading for all those who cherish the "three railways" technology and its sportsmanship, including athletes, coaches, trainers and contestants. After reading it, you will find that the promotion of any sport is included in the understanding of human sports. Please click here for book information.

Editor in charge/Yingying