introduction
Physical training is not so much an act as it is a physical training program. As long as illogical, can be combined freely. So what physical training logic is that? We will summarize it as follows: kinetic chain , functional , pyramid .
Powertrain
If the five sports quality (strength, speed, stamina, agility, flexibility) represents the physical manifestation of the macro, then the kinetic chain theory is explained the objective laws of human anatomy in motion, both of the same essential attribute of the human body.
This kinetic chain theory as early as 1875 it was proposed, was very simple definition, refers to a complex joint operation of several adjacent unit composed. Later in the constant practice and study, the kinetic chain theory also constantly upgrading, more and more clear, more objective, more and more complex, and is becoming one of the athletic trainer must-thinking tool.
Take a look at the English interpretation of kinetic chain:
The concept of the kinetic chain originated in 1875, when a mechanical engineer named Franz Reuleaux proposed that if a series of overlapping segments were connected via pin joints, these interlocking joints would create a system that would allow the movement of one joint to affect the movement of another joint within the kinetic link. Dr. Arthur Steindler adapted this theory in 1955, and included an analysis of human movement. Steindler suggested that the extremities be viewed as a series of rigid, overlapping segments and defined the kinetic chain as a “combination of several successively arranged joints constituting a complex motor unit.” The movements that occur within these segments present as two primary types—open and closed.
This ambiguity can not describe it so that people understand the true kernel, although it looks like a bunch of interlocking gears and levers. In fact it is really like a bunch of gears and levers, some responsible for driving, some for power transmission, responsible for some stability.
In order to facilitate understanding, the following I want to dismantle this theory to share with you.
First, we need to refine the definition from above out some key words, such as "sports", "several", "adjacent" and so on. So that the words represent what?
- Our point of view is to discuss issues of movement of;
- We need to consider the human anatomy problem;
- We need to consider the adjacent joint collaborative relationships ;
- We need to analyze each joint of use features .
So, it does not seem to be the perfect definition, but can be felt but not explained. What about the power chain, we need to know two basic knowledge: kinetic chain model , open-chain and closed chain .
Kinetic chain model
In the kinetic chain theory, we consider the motion of the smallest unit is a joint collaboration of many joint movement creates a complex operation as a whole. So each joint function determines the overall performance of the action, any imbalance can lead to limited joint function of the entire operation.
And we mean joint function, can be simply summarized from biomechanical point of view is:
- Flexible ( M , Mobility)
- Stable ( S , Stability)
But two seemingly simple word, in fact, very meaningful.
What is flexible?
The first reaction of many people is the ability to free movement chant - then part of the professionals may think of activity. But only if your joints have good activity on the demand for movement capable of it? Obviously not. So far more flexible sense of motion, range of motion is just a flexible basis, but more importantly, have the ability to produce force. Yes, flexible joints here includes both active and passive range of activities, including the ability to productivity, such as the size of the productive forces, the speed of productivity and so on. For example: the range of hip motion Xiao Ming is very good, to be able to cross the vertical fork fork, but the gluteus maximus and not very good strength, it is not able to support your running and jumping, so at this time still hip flexibility It is inadequate, but to emphasize here is the lack of power.
What is stability?
Stability is the stability of chant alone is not moving chant chant ~ ~ is strong and flexible but also say a range of motion, and stable definition really makes a lot of people scratching their heads, because it seems "stable" word has been very good to describe the functional performance of the joint. But in fact we still get to the bottom can be, and in so doing makes sense, because the means of a direct impact on the performance of different training.
If we take the "stability" is defined as a security to provide protection, then we can hypothetical two phenomena:
- A very valuable porcelain hold in your hand, I can not take it broke, so do not hold me move ~
- This is also a very valuable porcelain hold in your hand, I can not take it crashing, but I can slowly put it on the ground. The same is to protect the porcelain is not broke, but there are two manifestations, one is to hold live, the other is slowly on the ground, not a move, a move. Therefore, the stability of our human joints too, both to maintain body posture, joint relatively fixed positions, but also have control of a buffer force, retreat work.
For example: in the movement should remain our core area as a stable posture, so holding the porcelain is not moving; we walk in the knee and run out into the middle from the flexor, foot cushion landing impact force, so is holding porcelain put down.
After understanding the significance of SM (stable and flexible), and more importantly I understand: These two do not exist in isolation, but rather complement each other coexist, but the overall power embodied in the human chain focus is different play in the co-movement of the limbs in different roles. For example, for the core area, the flexibility is precisely its stable foundation, because under the arrangement in the form of a direct impact on the different position of the spine stable performance.
When representatives of the joint function SM, the overall structure of the human body in motion, different joints are prominent feature is different, and they follow a logical layout.
From the bottom up, he said:
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Arch - stable
The first joint cushion the impact force, and there is not much range of motion.
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Ankle - Flexible
"Foot" "ankle" the formation of a stable and flexible both overall, but in motion it is the lower limb joints kicking the last active force, and all the time to adjust the positional relationship between the body and the ground, so here we emphasize its flexibility.
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Knee - stable
Powerful weight-bearing joints, and there is only flexion and extension movements (internal and external rotation of the knee position sense is to provide a controlled buffer space not tell you to take the initiative rotation), more importantly, whether walking, running, jumping, are knee very important centrifuged buffer joints.
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Hip - Flexible
Strong joint force, but also a very wide range of activities, which leads the movement of the lower limbs produced. However, because of the special position and function, so its stability is very important, it can directly affect the stability of the core structure, in particular in the closed state in the chain.
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Lumbar spine - stable
Relatively stable absolute body. The so-called absolute, because the position of the lumbar spine is located exactly in the heart, function here is to maintain posture and provide a stable foundation for the movement of upper and lower limbs, so to "hold the cylinder does not move." The so-called relative, because the position of the lumbar spine in different posture need be adjusted, and can not maintaining the status quo.
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Thoracic - Flexible
The flexibility of the thoracic spine is not good, but compared to the lumbar spine is like too much, especially in the rotary motion. Whipping the rotation operation mode, the angular velocity of the first thoracic vertebra is enlarged lower extremities following after the joint productivity, which directly affects the flexibility of the upper limbs whipping effect. Of course, more often thoracic to participate in load-bearing, but even load-bearing, but also its good flexibility-based movements such as lifting weight too far on the arm.
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Cervical spine - stable
Although very flexible, but requires very stable! Because the change in position of the head will directly change the body size distribution muscle tone, the body posture not only allows us to change, but also destroy the accuracy of proprioception. Of course, which is why the cat can swivel in the air, boxing and why we can not turn back time.
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Scapular thoracic joint - stable
This is a wonderful work of the joint, from the kinetic chain structure, it is stable joint, but not its own stable, but the shoulder joint. In the actual movement, shoulder chest and shoulder joints are coordinated motion, and provide stability to the latter the former, the latter is able to demonstrate safe and flexible basis. But the "stability" is precisely through joint flexibility scapular chest to show itself, such as when on the move on the swing arm.
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Shoulder - Flexible
Not to say that the most flexible joint in the human body, the human body is the most unstable joints, ball and socket joint anatomical structure that has it all.
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Elbow - stable
Structurally the knee with a relative, but in fact more flexible than the knee. So if the theory of evolution holds, from humans into fours feet touch the ground in the process, so that our lower extremity joints tend to be stable, upper extremity joints tend to be flexible. And this is compatible with the "open-chain" or "closed chain" needs.
Open chain and closed chain &
Our joint presence at the same time S and M, have different reflected in the overall movement, even the same is on the S or M lower limb joints but there are significant differences. So here we need to lead to a new concept: open chain & closed chain .
Open chain
Open chain, simply put, is our body to produce power to alter the state of motion of external objects. For example, dumbbell biceps curl, throw, pick apples and other actions are open-chain movements. We can think of our bodies tends to infinity in the fight against little resistance, then we can change the state of motion of objects, and play around with it, so this time our flexibility limbs can be fully exploited. Such as our upper limb is to open chain movement-based, so it shows better overall flexibility.
Closed chain
Closed chain, simply means that our bodies produce power, failed to push the outside of the body, but changed our own state of motion. Such as running and squats, pawing us, we stomp, and did not let the floor displacement, but our own movement forward or upward. So we can say that when closed chain exercise, our body tends to infinity resistance against, we simply can not change it, so we can only own motion. In the face of such infinite resistance, we need to put our joints in the best position on the mechanical structure in order to play our own biggest economy and efficiency, and in this state, the position of each joint direct impact the overall body posture and state, so flexibility is suppressed. Our lower extremities, most good, to do the most is closed chain movement, so it is more stable.
Open chain and closed chain directly affects our training to adapt, because they represent the mechanical structure is different.
to sum up
Let us understand the power chain is not loaded to force , but to make us a better understanding of the objective laws of the human body to guide the training.
I think it is a very good tool. For example, when we lower extremity strength training, we need to consider the impact of lower extremity strength for hip flexibility, performance, and thus be more likely to focus on strengthening our ability hip productivity. But when considering the hip flexion movement, perhaps more practical in open chain of hip flexion, so we can take this as a basis to select the iliopsoas and rectus femoris exercises.
In addition, each of the functional integrity of the joint itself is very important, if a joint is malfunctioning, then the whole movement it will not be able to do its job, so be sure there will be another one or several joints to compensate its function, then the equivalent of a 3-person team, a leave of absence, the other two have to work overtime. It does not matter if once or twice, and if it took a year of maternity leave, then the other two people may be due to long-term work overload and overwork. Of course, I can for the company hired more people, but our body can no longer say how long of a joint.
In fact, so many runners knee problem precisely because of hip and ankle dysfunction caused.
Finally, I would like to stress once again : any joint, stable and flexible exist, but reflects the different extent and focus. In the power chain, flexible joints does not mean there is no stable, more stable does not mean unimportant; stable joints need to be flexible, but flexibility may be stable foundation.
Understand the power chain, you will know better the movement of the human body, maybe you have to think of the direction, but still lack methods, so you also need to have "functional" way of thinking.
Transfer from "kinetic chain of physical training."
Original: Big Box 'physical training theory of "power chains - Snoopy's Magic Book