If you want to practice your shoulders, you can't always say "lift your arms". There are many directions to raise your arm. Which direction should you lift them?
For example, practicing the bending of two heads is called elbow bending, which means elbow bending. If you understand the meaning of flexion, there are knee flexion, plantar flexion, shoulder flexion and trunk flexion in the movements.
Similarly, similar actions often occur in every part or joint of the body, and these similar actions should be described by a joint action name.
Only when the body receives the correct physiological stimulation will it produce the correct physiological response.
Only when the muscles actively exert their strength and overcome the resistance to complete the action will the correct physiological stimulation be produced.
For example, shoulder training above.
Then these three movements are called "shoulder flexion", "shoulder abduction" and "shoulder horizontal abduction".
As mentioned above, many similar actions of body parts have the same action name. When you master this action name, even if you are Xiao Bai, your training action will not deviate too much.
Let's take shoulder exercise as an example.
① Understand muscles.
If you want to practice your shoulders, you need to know which muscle you need to practice there (there are dozens of articles that can help you understand muscles from the day after tomorrow)
You searched, and it turns out that the shoulder muscles are called deltoid muscles, which are divided into three parts: front, middle and back.
② Understand muscle function.
The front bundle of deltoid makes our shoulders bend, and the middle bundle of deltoid makes our shoulders abduct ... so what does "shoulder bend" mean? What does "shoulder abduction" mean?
③ Muscle actively overcomes resistance to complete the action.
I know what "shoulder abduction" means. Then I will take the initiative to contract the shoulder muscles and do this "shoulder abduction" action. Well, take a small dumbbell, OK, you have mastered the training movements of shoulder straps.
(4) Looking for action rules.
As mentioned just now, you have mastered the basic action of the middle bundle of deltoid muscle, that is, actively overcoming resistance to complete shoulder abduction. Then you will find that there are many common deltoid midbeam training moves on the market, which look varied. In fact, a little analysis, are doing "shoulder abduction" action.
① Definition
Buckling: the joint angle of limbs decreases.
Stretching: the increase of joint angle of limbs.
② give an example
▼ Bend the elbow and the elbow angle becomes smaller.
▼ The elbow joint is extended and the elbow joint angle becomes larger.
① Definition
Abduction: the limb is far away from the center line of the body on the coronal plane.
Adduction: The limb is close to the center line of the body on the coronal plane.
② give an example
▼ Shoulder abduction, arms "in vitro" on the coronal plane.
▼ Shoulder adduction, arm "close to body" on coronal plane.
① Definition
Lateral flexion: the central axis bends to the left or right on the coronal plane.
Rotation: Spine rotates around the central axis.
② give an example
▼ The body bending mentioned in the previous article is not recommended.
▼ Rotation (foot fixed)
① Definition
Horizontal abduction: the limbs are far away from the center line of the human body in the horizontal plane.
Horizontal adduction: the limb moves to the center line of the human body on the horizontal plane.
② give an example
▼ Shoulder horizontal abduction, hands from together to apart.
▼ Shoulder level adduction, hands from separation to close together.
▼ Hip horizontal abduction, hip abduction in sitting position, knees from near to far.
▼ Hips are horizontally adducted, sitting hips are adducted, and knees are separated from each other.
① Definition
External rotation: the axis of the limb rotates away from the center line of the human body.
Internal rotation: the axis of the limb rotates to the center line of the human body
② give an example
▼ Shoulder pronation, elbow flexion, hands from the front of the body to almost touch the body.
▼ Shoulder external rotation, elbow flexion, hand turning from almost touching the body to the front of the body.
① Definition
Forward rotation: the forearm rotates around the longitudinal axis, causing the palm to rotate downward and backward.
Supination: The forearm rotates around the longitudinal axis to make the palm rotate upward and forward.
② give an example
▼ Forearm forward, palm down.
▼ After the forearm rotates, the palm turns up.
① Definition
Pelvic anteversion: pelvic rotation makes the anterior superior iliac spine move forward.
Pelvis retroversion: the pelvis rotates, causing the anterior superior iliac spine to move backwards.
② give an example
▼ Comparison of three postures: pelvic forward, pelvic neutral and pelvic backward.
① Definition
Toe valgus: the foot rotates around the axis, turning the center of the foot to the outside.
Toe varus: the foot rotates around the axis, turning the center of the foot to the inside.
② give an example
① Definition
Hip external rotation: the femur rotates around the longitudinal axis, making the inner thigh rotate forward.
Hip internal rotation: the femur rotates around the longitudinal axis, making the lateral thigh rotate forward.
② give an example
I really can't find the dynamic demonstration diagram.
When standing, put your feet together and put your toes forward. Turn your right toe 45 degrees to the right. This process is hip external rotation. The process of toes turning backwards to the front is hip pronation.
① Definition
Protrusion of scapula: the limbs extend along the front end of the longitudinal axis.
Shoulder blade contraction: the limb contracts along the longitudinal axis at the rear end.
② give an example
▼ The scapula stretches forward, and in normal posture, the scapula moves forward excessively.
▼ Shoulder blade retraction
① Definition
Foot dorsiflexion: Bend the ankle joint and move the toes upward.
Plantar flexion: stretching the ankle joint to move the toes downward.
② give an example
▼ Foot dorsiflexion, that is, the usual "toe hook"
▼ Plantar flexion, that is, the usual "stretching the instep"
① Definition
The movement of joints of limbs is beyond the normal range.
② give an example
▼ Elbow hyperextension
▼ Knee hyperextension
The above has been explained and explained. I hope everyone can have a basic understanding, and it is best to make a personal summary on the basis of understanding, as well as reverse thinking and analogy.
take for example
Abduction and adduction, horizontal abduction and horizontal adduction, external rotation and internal rotation can only be realized by shoulder joint and hip joint.
The flexion and extension that make the joint angle change most obviously are elbow joint and knee joint.
...
Suggest collection. If you have time, you can look at the demonstration pictures more and have a basic understanding of the names of each joint action, which will help you to know and understand the muscles in the future.
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