Five Pilates training methods to help you run without getting hurt. Inertia is the main cause of sports injury. Xie Hanjia said: "Pilates is very similar to the instructions for the correct use of the body. Through the presentation of training, we can deal with previous sports injuries, make the muscles of the body better connected and improve sports performance. Early training focused on indigenous steelmaking, with fatigue as the effect, and Han Jia also went through these stages along the way, until he met Qun Kang, so that he gradually understood how to use his body correctly, the purpose of training more clearly, and how to better help his special project. In pole vault, we must try to hang ourselves, transfer a force from the upper limb to the lower limb, and then pass the pole, so in this process, including the flexibility of the shoulder, it is very important to store the force from the upper limb to the body and then to the lower limb. Any movement is asymmetrical, even if it is just a moment to jump over, but in this process, there may be thousands or hundreds of movements, which must be practiced in an inertial movement, so the reason for injury is actually to repeat the inertial movement. The most important action of pole vault is to hold the pole with the right hand. When he jumps, he must turn and turn left, so Han Jia must always turn left. Over time, his spine will always rotate like a left-handed.
To eradicate the problem of injury, imagine an independently trained rubber band. Just like the trunk of the body, it has the greatest elasticity at the moment of stretching and releasing, so Pilates training is to help Han Jia find symmetry and let him turn left for a long time and return to the right position. In the process of pole vault sprint, the explosive power of lower limbs is like that of long jumpers or sprinters. Strength is very important, while the ability of upper limbs is close to that of gymnasts. In the past sprint training, more emphasis was placed on the plane training of rushing forward, so Pilates can also help Han Jia to rush forward, whether it is sideways or stable. The so-called targeted adjustment, as mentioned above, each player's situation is different, but the player must know exactly how he did it, and then change from a muscle to a player with better action control and power transmission. In the past, Chinese medicine or western medicine physiotherapy can really help patients to relieve pain, but if you don't know where the source of the injury is, you need to report it repeatedly. Therefore, if we want to eradicate the original problems, we must train independently and reduce the occurrence of injuries.
After reading the above description, do you know more about Pilates? Not only professional athletes like Han Jia, ordinary runners or different sports, muscle activity or body balance is very important for everyone to survive for a long time without injury. To this end, Qunkang is especially open to runners on the spot to let them experience how to use and help these devices. I also personally went down to experience the planet and see what to do together.
1 stable chair lateral bending training can not only train the strength of the lateral abdomen, but also know how to use the strength of the lateral muscles. Step 65438 +0: Sit your right leg on the balance chair, straighten your left foot (neither backward nor forward), and step on the ground when bending sideways. Step 2: Open your hands in a T-shape, extend from the upper left, find the side pad with your right hand down, face straight ahead, and extend to the right with the strength of your lateral abdomen (stable on the ground like your left foot), and stay for 3 seconds. Step 3: Use the strength of the lateral abdomen to return to the starting position, 5 times on one side, and then switch sides, and do 5 groups each.
2 stable chair core training This training can train the strength of shortening and lengthening the muscles on both sides of the stomach. Step 1: Step on the stairs with your feet open, toes forward, and hands behind the spring chair to prepare. Step 2: Lean your upper body back with the strength of your abdomen, and press the spring chair with your hands for 3 seconds. Step 3: Imagine the ribs retracting towards the navel, and then slowly pull the body back to the starting position, making 5 groups.
3 Go upstairs to train the strength training of the right thigh and buttocks. Step 1: Stand on tiptoe on the spring of the stable chair, hold the handle with both hands, and step on the cushion of the balance chair with your right foot to prepare. Step 2: Put the heel of the left foot down, then pull it up, keep the strength of the left foot, and extend the center of gravity to the right foot. Step 3: Lift the upper body forward and upward, lengthen the left foot, and stay for 3 seconds. Step 4: focus on your right foot, slowly come down and return to the starting position, and do 5 groups on the left and right.
Tips uses the strength of the right thigh and hip when going up the stairs, and keeps the hands and left feet elongated and does not contribute.
Core bed running posture training core balance and lateral muscle stretching training. Step 1: Kneel your left foot on the mat, bend your right foot 90 degrees, and support your hands on both sides to prepare. Step 2: Exhale, extend your left foot backward, and leave your knees on the mat for 3 seconds. Step 3: inhale, slowly pull your left foot back, return your knees to the mat, one side for five times, and then change sides.
When Tips is carried out on the left, all the strength comes from the right thigh and hip, and so does the right side.
5 core bed leg training steps 1: lie on your back on the core bed, and put your feet and heels together on the core pole to prepare. Step 2: Push your body back with the strength of your calf until your legs are straight and stay for 3 seconds. Step 3: use the strength of the calf to return the body to the starting position and do 5 groups back and forth.
When the legs of Tips are straight, the soles of the feet and heels are always close together and slightly lifted, and the waist is always attached to the bed surface without floating.
6 Core Bed Push-Pull Training Steps 1: Lift your feet 90 degrees, and your hands are grasping the handle to prepare.
Step 2: Use the strength of your back to put down your hands and stay for 3 seconds. Step 3: Use the strength of your back, return your hands to the starting position and do 5 groups back and forth.
During the implementation of Tips, the waist is always attached to the bed surface, and the feet are kept at 90 degrees by abdominal strength.
The above seemingly easy push-pull and up-and-down movements, in fact, every detail is very tired in the implementation process, and at the same time, I deeply understand how unstable my pelvis and muscles are, and everyone's body is unbalanced. Pilates helps everyone develop ideal muscle strength, but it will not cause excessive muscle hypertrophy or joint stress. Finding blind spots in the right way is not only a trend, but also a necessary choice in the future.
Knowledge post-it notes | The core bed of the core bed reformer consists of three instruments: spring, pulley and sliding bed. Whether lying, sitting, kneeling, kneeling or standing, there are many combinations and changes, which can constantly challenge the control of core muscles in different positions, increase the interest and variability of movements, and provide good sensory feedback and support. It can be divided into V2max and SPX. *V2 Max is an ideal choice for Pilates because of its high bed height, which provides different resistance and challenges for different races. * Compared with V2 Max, *SPX has a lower bed height, which can provide you with maximum exercise training in the smallest space.
Knowledge Post | Stable Chair A stable chair is a sturdy and stable small instrument. In addition to increasing the stability and control of the body, retraining muscle balance and providing whole-body training, it can also help you train the strength and coordination of the upper and lower bodies, which is suitable for people who need to keep sitting or standing upright. The stable chair can also provide high-performance exercise for athletes and fitness enthusiasts.
Interview Arrangement/Yingying Photography/Yang Renbo