Modern people need to sit for a long time in life, and are often troubled by long-term back pain and joint pain, which makes knee pain, hip pain and back pain rank as three major physical discomfort. We have introduced many lacing extensions in the past, so what exactly is lacing? How to practice reducing body aches? Let's try again.

Although people often say "lacing", the concept of fascia is a bit vague. Just like most people know that there are nerves, muscles and skin in the body, it may be a bit strange to hear "connective tissue". In fact, fascia is a connective tissue composed of collagen and elastic fibers. Fascia will cover the muscles and form a frame.

Where is the fascia? What does it do? Isn't that clear? Think about it, when we cut the fragrant cheese, there is a layer of white fibers wrapped around the pulp, and the fascia is these white fibers, which is the structure that wraps the pulp.

Fascia is also divided into different levels. Please look at the picture for clarity. Muscle consists of bundles of muscle fibers. The smallest muscle fiber is covered by "endocardium", followed by "perimuscular membrane", and the whole muscle is surrounded by "epicardium", and the outermost layer is called deep fascia.

This will probably make people feel indifferent, just like when opening oranges or Ji Xiang, people often tear off white fibers and think that fascia is useless tissue. But in recent 20 years, it has been found that fascia is not only a useless white membrane, but also contains many sensory receptors for movement, position, pressure, tension and pain, and even the number of sensory receptors on fascia is more than that on skin.

Now we often call "muscle" and "fascia" together as "myofascial communication network". Myofascium is a comprehensive concept of activity. When sensory receptors in fascia receive signals of movement, position, tension and pain, they change the reaction of chemical molecules at the cellular level, thus affecting the transmission and distribution of strength between muscles.

There are so many sensory receptors on the fascia to prevent us from being injured, enhance the proprioception and strengthen the overall activity ability of people. Therefore, now we no longer regard fascia as passive and useless tissue, but as a very important role. The shape, movement and support of the body are inseparable from the fascia! After fascia and muscle are connected in series, the activities of muscles are connected into a dynamic chain, and the transmission of whole body tension depends entirely on the myofascial communication network of the whole body.

With this information, how can we improve sports training? First of all, if only muscles were considered in the past, now we should add the concept of fascia and think of "myofascial network" together.

I'm afraid I'm too strong? Practicing lines does not mean practicing sports ability! For example, when we walk into the gym, we will see a bunch of machines. Each piece of sports equipment can train a certain muscle independently. Some practice trapezius, some widen back muscles, and some practice triceps, so that each muscle line has obvious changes through resistance and weight.

However, these instruments for training a single muscle can really quickly see the swelling of the muscle in a short time, making the trainer feel that he has obvious lines. However, if he doesn't practice for a long time, he may find that his "sports ability" doesn't seem to increase, and occasionally he will find himself in a hurry and even his bones and muscles ache.

It turns out that training a muscle only by sports equipment will lead to unbalanced development of myofascial network. But many movements in life are coordinated by different muscle movements, including contracted myofascia and expanded myofascia. If only a single muscle is exercised with equipment for a long time, the myofascia will develop unevenly, but it will lose the efficiency of activities. Even if it looks strong, it is not necessarily healthier, and the performance of sports and activities will not be better.

Training myofascia, * * * New collagen production When we want to train sports ability and reduce physical pain and discomfort, we must consider the "myofascia" joint network composed of muscles and fascia. In muscle training, we will use "resistance" to shorten muscle contraction, thus promoting muscle growth to adapt to resistance, thereby increasing muscle mass and strength and making lines more obvious.

Besides training muscles, we should also do fascia training. Some actions of stretching fascia can help fibroblasts in fascia produce new collagen, which can help fascia become more resistant to stretching. Therefore, the training of stretching fascia can make the myofascial network stronger, more supportive and active, and more resistant to injury. Let's take a look at several things that should be paid attention to to to make myofascia healthy.

To have a healthy myofascial network, please remember to drink plenty of water. For trainers who pay attention to muscle lines, they often hope to make muscle lines more obvious by reducing water intake and dehydration themselves. However, when the body is dehydrated and the fascia is dry, the ability to support and move will be limited, and the myofascial network is more likely to be injured.

Long-term bad posture is very harmful to myofascia. If the sitting posture is not good, one side of the myofascia will be forced to shorten and twist, the myofascia will be very tight, the blood circulation will be poor, and it is easy to be inflamed and strained. Therefore, whether you are standing or sitting, you should choose the correct posture. Stand still, sit still, and you won't get tired. In fact, it will make your body the most relaxed and hurt the least.

In the past, we introduced the use of rollers to relax fascia. When using the roller, it will bring pressure to the connective tissue and muscles. These different levels of pressure change the distribution of fluid in fascia and enhance the exchange of lymph and metabolites. With these steady and slow pressures, the fascia can decrease and become stiff.

We have introduced various stretching modes for the neck, back, hips, knees and legs. By stretching the whole body, the fascia will be more elastic. In addition to stretching alone, you can also strengthen "centrifugal contraction training" while training muscle strength.

What is centrifugal contraction? For example, if you hold a dumbbell in your hand and face yourself, the muscle strength is greater than the weight you hold, and the biceps brachii "contracts", that is, "centripetal contraction". When you want to return to the original action, the weight is greater than the muscle exertion, and the state that the biceps brachii "continues to exert force but the muscle stretches" is called "centrifugal contraction".

Often when we are doing muscle strength training, we will pay too much attention to "centripetal contraction" and think "I want to lift dumbbells!" As soon as I picked it up, I quickly put it down. But it is very important to practice myofascia and do "centrifugal contraction" well, because this is the time to strengthen muscle strength and stretch muscle at the same time!

So when you do muscle strength training, you must ask yourself to do centrifugal contraction slowly, for example, lift the dumbbell, and then slowly make the action of putting down the dumbbell, feel the muscles continue to exert strength and stretch the myofascia. Many yoga and Pilates are designed according to the concept of centrifugal contraction, so it is also a good method to exercise myofascia with training yoga and Pilates.

Fascia is called fascia in English, and Fascism representing dictatorship is called Fasci * * * in English. Both words are derived from Latin fascis, so in the past, people really just regarded fascia as a very restrictive and restrictive coat.

However, through the latest research, we begin to understand that fascia is not simple. In order to strengthen sports ability and reduce soreness, we need to get along well with fascia. We will continue to introduce the methods and possibilities of activating myofascia, hoping that everyone can develop healthy vitality and repel soreness.