Fitness knowledge: Movement analysis of resistance training

During our fitness process, it is very important to clearly understand what kind of movement we are doing!

Fitness is not just about lifting weights! Fitness is a science!

Movement analysis of resistance training

When conducting resistance training, the first thing to be clear is the target muscle.

In other words, you should know exactly which part of the muscle to be trained. For the muscles in the main part of the human body, you should clearly know its position, starting and ending points and functions so that the resistance training movement can be analyzed.

The main content of action analysis is to analyze the movement status and relationships of each link of the human body that completes the movement, including the movement rules of bones, joints and muscles participating in the activities.

By movement analysis, we can judge whether the resistance training movement we designed can exercise the predetermined target muscle.

Movement analysis can be divided into three major steps.

The first step is to clarify the main links of the body and the corresponding joints involved in the completion of the movement, and also to clarify the direction of the resistance.

The second step is to divide the movement stages, which are generally divided according to the changes in the movement direction of the link, which is mainly aimed at dynamic movement. When analyzing static postures, there is no need to divide the stages, and directly analyze the specific movement status of each link participating in the work.

The third step is to analyze the movement status of each stage and the link, which is the focus of action analysis.

First, you must analyze the corresponding joint movement in each stage, and then analyze the stress of the link through the relationship between the movement direction and the direction of resistance action of each stage, and find the prime mover muscles of the movement of the link, so as to determine the correctness and effectiveness of the training movement.

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The following is a barbell flat-side push as an example for motion analysis.

1. When completing the barbell flat-side push, the head, spine and lower limbs maintain a certain static posture, mainly the movement of each link of the upper limb. The main joints participating in the movement are the shoulder joint and the elbow joint, and the direction of resistance is downward.

2. The barbell flat-side push can be divided into two stages: descending (downward) and pushing (upward).

3

The pushing (downward) in the barbell flat-side pushing (upward).

3 　　　The pushing (downward) in the barbell flat-side pushing (upward). Downward) stage

The movement of the joint is horizontal extension of the shoulder joint and elbow joint flexion; the movement direction of the link is downward, consistent with the resistance direction, and the muscle torque is less than the resistance torque. From this, it can be determined that the primary muscle is pectoralis major, deltoid anterior bun, triceps, etc., and the working nature is concessional work (centrifugal work).

In the barbell flat-side pushing and pushing (upward) stage

The movement of the joint is horizontal flexion of the shoulder joint and elbow joint extension; the movement direction of the link is upward, opposite to the resistance direction, and the muscle torque is greater than the resistance torque. From this, it can be determined that the primary muscle is pectoralis major, deltoid anterior bun, triceps, etc., and the working nature is restrained (centripetal work).

By the above action analysis, it can be determined that the barbell flat-side pushing and pushing and can be used to exercise pectoralis major, deltoid anterior bun, triceps, etc.

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