1, center of gravity rises and falls
This kind of movement involves the height change of people's body center, and the fluctuation of the center of gravity is manifested as the movement of trunk or lower limbs, or both, in order to lower or raise the center of gravity. The lifting of the center of gravity is necessary for many non-displacement actions, such as picking up an object, entering a low posture, or squatting. We can squat, lunge or step on or step on objects simply by bending our ankles, knees and hips. Therefore, the main way to produce lower limb strength is through the triple stretching mechanism of ankle, knee and hip.
The trunk of the body also helps the center of gravity move vertically by bending or stretching the spine. Many times, we use the combination of trunk and lower limb movements to change the height of the functional center. The extension chain at the back of our body controls the speed and angle of functional flexion. Therefore, in our life, injuries caused by the rise and fall of the center of gravity usually occur in the back structures of the human body, such as our lower back, achilles tendon and the back of thighs.
Step 2 push and pull
This kind of movement mainly involves the movement of the upper body, and can also be combined with the movement of the center of gravity. In short, we define the movement of all hands and elbows to the midline of the body as pulling, that is, pulling an object closer to our body so that we can hold or carry it, which usually occurs in the initial acceleration stage of throwing an object. The action of pushing is naturally all the actions of hands and elbows leaving the midline of the body. Pushing hands include pushing hands away or down, pushing the body off the ground to get up, and also occurs in the subsequent stage of throwing.
Push-pull is part of our reflex and biomechanical system, and our nervous system is cross-connected. Nerve reflex makes one limb bend and the other limb stretch, which happens in many explosive sports, such as throwing, swimming and running.
Step 3: Rotate
The neural cross-connection we just discussed forms the last and most important action mode: rotation, which brings us the explosive force of slow-motion playback rotation in sports competitions, which is very important because many body movements in sports are explosive and involve the horizontal plane.
We can observe the core muscle group and find that most of the core muscle fibers are oblique and horizontal. About 90% of the core muscle groups are, so rotation is the main function of these muscle groups. Therefore, according to the function of muscle itself, it is the best way to exercise the core muscle group through rotation.
After making an exercise plan according to these three points, it is important to make a daily record to help you understand the daily training progress.
There are many ways to record the progress, but no matter which method is used, it is important to record it and use it in a way that is convenient for you to follow the training. If you find that you can't make any progress, you may need to speed up the training frequency or increase the training intensity. You can look back on the past few weeks and months to see what training you have done and what changes you need to make to make progress again.
By recording the information in the training log, we can accurately know how much training we have done, how much weight we have used, the total amount of training and the total training time. As time goes by, some or all of these figures we can see are rising, so that we can easily understand our progress.