Training action mode, not single muscles

Movement training

Train the action mode! Instead of a single muscle!

Many people think this sentence is a bit contradictory. Isn’t muscles just driving joints to produce movements?

But we should know: muscles do not work alone, and the occurrence of each action is the result of many muscles working together. Therefore, training movements rather than muscles makes sense.

■ Why use movement as a training method?

The benefits of movement training can strengthen your coordination and movement control. Compared with weight loss or muscle growth, you can get more direct benefits. In movement training, more muscle groups will be used, spend more calories, and therefore help burn more calories.

Compared with the traditional independent muscle training method.

Statement: The following does not mean that the comparative exercise is not effective or should be prohibited. It is just a suggestion that under certain factors (such as limited exercise time), such training methods will be more effective.

Front cross lunges vs The hip adductor training on the side of the hip

After straddle lunge, this work combines a variety of muscle groups: gluteus, posterior thigh, anterior thigh, and adductor hip. The hip adductor is the main role in gait, which is to flex and extend the femur (thigh bone), while the front-span lunge trains the actions of the client in actual life, such as walking or running.

In contrast, the side-span adductor hip also focuses on the adductor hip, but the reason is not very effective: you are letting the client lie on the floor rather than standing on the ground (actual lifestyle), and the client is in a false environment (False Environment) to perform movements. In this movement, you will not use the muscles required for standing activities in real life, such as walking, running or climbing stairs.

"The purpose of training focuses on every day's activity, which will be more reasonable."

Good movement mode training should follow the evaluation and posture/joint stability/motion training.

In ACE In the IFT mode, there are four stages:

The first stage: stability training and mobility training

Low-intensity training can improve balance, muscle endurance, core function, flexibility and static and movement stability to improve posture.

Stage 2: Movement training

This stage of training is to teach five main movements

The third stage: weight-bearing training

The training is to teach, such as muscle hypertrophy, muscle endurance or improve body composition and look slimmer.

The fourth stage: Athletic performance training

For sports or sports performance customers, this is a special training, such as improving flatness, agility, reaction speed, reaction force and explosive power.

■ What must be done for movement training?

Five main movements:

○ Squats

○ Single-foot movement

○ Push action

○ Push action

○ Rotate action (twist action)