When sitting for a long time, we do not need a lot of oxygen, but when running, we must rely on sufficient oxygen to successfully complete the exercise. Because when running, the diaphragm will contract continuously like a bellows, and then draw air into the lungs. At this time, the intercostal muscles are in a relaxed state, contracting violently only when exhaling. In the process of contraction and repeated movement of the intercostal muscles and the diaphragm, the lungs will be filled with air and then cleared, and this cycle will be repeated continuously to allow runners to get the oxygen they need. The muscles of the rib cage not only help the operation of breathing, but also play a very important role in the body's forward momentum. You can observe the runner's movements while running. Every time the runner takes a step, the pelvis will rotate slightly, turning first, then turning to the other side. This action will cause the spine to twist, but if you do not control the magnitude of the twist, the abdomen and chest cavity will lose stability. This part is not only the key to maintaining the vertical posture of various parts of the human body, but also can correct the changing movements of the human body when people move forward at a speed of 20 kilometers per hour. The physical strength of the runner is not directly responsible for the runner's ability. Since the movement of the muscles during running depends on the most vulnerable part of the muscle, the muscle part that fatigues first during the running process is the key to determining the running ability. In addition, if the muscles of the rib cage are fatigued due to insufficient training, the muscles will not be able to move normally. In this case, the running movement and the performance of the runner themselves will be affected. Once the pectoral muscle loses strength and strength, it will not only hinder the operation of the respiratory system, but also weaken the auxiliary system that supports the spine and assists the movement of the arm, which eventually leads to a slower running speed. The average person can run a kilometer in about 4 minutes, but if the lungs cannot hold enough oxygen, the running speed will be limited due to insufficient oxygen supply, not to mention excellent performance. In order to avoid this, it is especially important to exercise the muscles of the rib cage. As a runner, if you want to get the best results from running, you can match different resistance training during exercise . Due to limited space, only one kind of chest training exercises are introduced in detail here, allowing you to learn the correct movement techniques and understand how to choose a reasonable training load according to your own situation. Free weight bench press 1. Choose resistance When you first start contact resistance training, you should start with a lighter training load (weight), learn and master the main points of this exercise, and then gradually increase the load. Determine warm-up load and test load Warm-up load is used to learn techniques (use warm-up load to practice the grip of each movement, body posture, exercise mode, speed control of barbell bar and breathing mode). The test load is used to determine the training load (use the test load calculated in the table below to practice, and use this load as many times as possible, but no more than 25 times. Make sure the movement is correct each time you repeat the exercise. If The test load can be 12 to 15 times, then this test load is the training load). â–² FW = free weight, C = cam device, M = compound function or single function device. Note: If a male weighs more than 175 pounds (79.5 kg), record the weight as 175 (79.5). If it is a female, weighing more than 140 pounds (63.6 kg), record a weight of 140 (63.6). 2. Practice the right technique In this process, you have to perform 15 repetitions, the load of warm-up depends on your test load. Perform 15 repetitive exercises with the determined warm-up load. By constructing a full-amplitude motion pattern, move at a slow, controlled speed, remember to exhale at the sticky point. You can find a qualified professional to observe and evaluate your movement skills. Preparation (Protector) 1. Separate your feet from your hips, 2 ~ 6 inches (5 ~ 15 cm) from the end of the bench press 2. Slightly flexed knee 3. Keep your back straight 4. Grip with both sides and put it between your companions' hands 5. Respond to the companion's "OK" signal 6. Assist in lifting the barbell rod to leave the bench press 7. Move the rod to the position directly above the shoulder joint of the practitioner 8. Loosen the barbell lever smoothly Preparation (Practitioner) 1. Hold the posture with your hands apart, at least as wide as your shoulders 2. Ensure five points of contact: head, shoulders and hips on bench press bench, feet flat on the floor 3. Separate your legs on the bench press bench 4. Look straight at the edge of the bench press 5. Signal the protector "OK" 6. Move the barbell bar away from the bench press 7. Move to the position where the elbow is straight above the shoulder joint 8. Throughout the exercise, keep the wrist joint above the elbow joint and straighten Descending movement (protector) 1. Observe the movement of the barbell 2. Assist only when necessary Descent exercise (practitioner) 1. Inhale when the barbell is lowered 2. Keep your wrists straight 3. Move in a slow and controlled manner 4. The barbell bar touches the nipple near the chest 5. Pause when the barbell rod touches the chest Ascending movement (protector) 1. Approaching the direction of movement of the barbell 2. Observe the asymmetrical extension of the arm 3. Observe the situation where the barbell bar stops or moves in the direction of the partner's face 4. Assist only when necessary Ascent (exercise) 1. Straighten the elbow and push it up evenly 2. Exhale during the ascent 3. Pause in the elbow joint straightening posture 4. Continue to move up and down until the number of exercises in this group is completed 5. Give the signal "OK" after the last repeated action Put the pole (protector) 1. Hold the barbell rod with the front and back 2. Keep the barbell level 3. Guide the barbell rod to move towards the barbell rack 4. Say "Okay" when the barbell bar is set Putting the rod (practitioner) 1. Keep your elbows straight 2. Move the barbell rod to the barbell rack 3. Support the barbell bar until it is set 3. Determine the training load If you can use the test load for 12 to 15 repeated exercises, then the test load is the training load. If it is not 12 to 15 repetitions, use step 4 to adjust the load. 4. Make necessary load adjustments If the test load is repeated less than 12 times, the load is too heavy and needs to be reduced. If the test load can do more than 15 repetitive exercises, it means that the load is too light and the load needs to be increased. Use the following table and the formula in the formula to determine the load that needs to be done and adjust accordingly.
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March 31, 2023