There is an obvious trend here: it seems that the same muscle is always injured. Physiotherapists point out that the weak links often exist in deep abdominal muscles (transverse abdominis and internal oblique abdominis), hip joint stabilizing muscles (gluteus medius, adductor, quadratus lumborum and hip joint external rotation) and scapular adductor muscles (lower trapezius and rhomboid).
So people began to pay attention to the muscles with poor functional continuity that physiotherapists said, so as to ensure that athletes can complete basic movements with the most correct and safest techniques.
The conjecture of functional training is mainly based on the assumption that the same body movement pattern is always composed of the same joint muscle movement. The research on specific muscle activities proves that this assumption is wrong, and a muscle involved in different joint movements of the body is not necessarily used passively every time.
The human body has 206 bones and more than 600 muscles. Under the command of the nervous system, these muscles and bones give human beings the ability to complete various actions, which can be considered as generalized functionality. For example, crouching is one of the most basic functions of human beings.
But functionality is relative. The earliest functional training is self-physiotherapist training for the purpose of rehabilitation, which aims to restore generalized function to patients who lack complete functional ability.
At present, the functional training for the general public or athletes is more functional in a relatively narrow sense, that is, the functionality to improve the quality of specific movements.
For example, the functional training of lower limbs (including one-leg hard pull, one-leg squat, lunge jump, etc. ) can help weightlifters improve their snatch ability or sprinters improve their sprint ability. In the process of daily strength training and fitness, properly adding the assistance of functional training can improve strength, improve the level of the three major items, reduce injuries and improve posture.
Extended data:
1, squat down
Squat is used to test the mobility of hip joint, knee joint and ankle joint and whether the two sides are symmetrical. The crossbar above the head is used to
Test the symmetry of muscle chains on both sides of shoulder joint and spine.
Methods: Athletes stand with their feet slightly wider than their shoulders, holding the bar at the same distance with both hands (elbows at 90 degrees to the bar), then raise their arms straight above their heads, slowly squat down until their thighs are lower than the level, try to land with their feet as far as possible, keep their heads and torso naturally bent, and raise the bar above their heads for three consecutive times to record the test results.
If it cannot be completed, the first place will be lowered, and a 5cm thick bracket will be placed under the athlete's heel to complete the above actions.
Second step
Step is used to test the flexibility and stability of the power chain on both sides of hip, knee and ankle.
Methods: Athletes put their feet together, put their toes under the railing, adjust the railing to the same height as the athlete's tibial tubercle, and hold the lever with both hands as far as possible behind the neck and shoulders to keep it level. The athlete slowly lifts one leg over the railing and touches the ground with his heel, while the support leg remains upright, and the center of gravity is placed on the support leg to maintain stability; Slowly return to the starting position, the athlete completes three times in a row and records the test results. Then change the other leg, repeat the above actions and complete the test again.
3, straight lunge squat
The lunge squat is used to test the flexibility and stability of the ankle and knee.
Methods: The length of athletes' tibia was measured. The athlete puts his right hand behind his head, steps on the proximal end of a test board (150cm× 13cm×5cm), and holds a long pole behind his back with his left hand, so that the pole is close to the back of his head, thoracic vertebrae and sacrum.
Measure the same length as the tibia from the toe of the right foot and mark it, then take a step forward with the left foot as the mark, then squat down to make the rear knee contact the front heel and the rear heel, always keep the feet in the same straight line, complete it for 3 times in a row, and record the test results; Then exchange the upper and lower limbs and complete the test again.
References:
Baidu encyclopedia-complete illustration of muscle training: functional training
Baidu Encyclopedia-Functional Action Screening