There are several physical laws and golden rules in sprinting, one of which is:
Shortening the ground contact time is the only way to correctly increase your stride frequency.
So low heel recovery, does it have this effect?
The answer is of course...
have.
Wrong heel recovery will increase the time of lift and flight, which will prolong the touchdown time.
Correct low heel recovery can not only reduce the time for the foot to leave the ground and shorten the ground contact, but also has many beneficial effects such as better maintaining the center of gravity during high-speed movements, improving balance ability, and increasing stability.
So many buff collections.
This is why this technology is something that all sprinters will try their best to train and master.
Because the improvement in strength is really obvious.
And it's something that didn't exist before.
In the parlance of the gaming industry, others have three equipment slots, but now you have one more slot.
It's not just as simple as adding.
In the past, it was possible to increase the cadence by doing things like hip thrusting, ground-grabbing, etc., but these were all modifications based on the original equipment.
The improvement is limited.
But this, that is equivalent to giving you something completely from scratch.
As soon as the equipment is equipped, it will be improved immediately, and there is no need to do the addition and subtraction of upgrading the original old equipment.
If each step is drawn out, each step from the beginning to the landing is a complete AB point. Then elementary school students know that the shortest distance between two points is a straight line. This rule applies to any racing event.
So there is another hidden effect of low heel recovery...
Better access to straight lines between each step.
This is also the reason why this technology is so important. There are really too many benefits. After mastering it perfectly, if you want to improve it, this technology will not allow you.
Because the content of this technology is relatively high, and the things it contains and connects are also very large, some of which are no less than the ones that were used in the past, so Su Shen can only understand them one by one. What he needs to do now is...
This is what increases the cadence in low-heeled recovery.
Entering the top speed zone, no, it should be just after entering the middle running, Su Shen is ready. In order to increase the cadence and reduce the contact time during the middle running, you first need a stronger strength foundation and a stable body. Otherwise, you want to
If you need to do low-heeled recovery, it is estimated that you will have to jump and run before the effect is seen, and even your knees and ankles will bear extra pressure.
Then rely on the diaphragm to inhale air, and then the deep muscles expand toward the periphery of the abdominal cavity. The outer muscles exert force to resist the expansion of the deep muscles. The mutual confrontation between the deep muscles and the outer muscles forms a strong intra-abdominal pressure, which exerts pressure on the spine.
Protection is the first step. Then start to mobilize the outer muscles, namely the erector spinae, rectus abdominis, internal obliques, external obliques and iliopsoas, to keep the body more stable and activate the deep muscles of the transversus abdominis.
, the quadratus lumborum, diaphragm, and pelvic floor muscles, with the pelvic floor muscles as the bottom and the diaphragm as the top, the core muscles tightly surround our spinal column.
This is actually the strengthening done by Yi Yi this winter training, but Su Shen uses it in a more layered manner, and he also cooperates with more small muscle groups here, including the multifidus, interspinal muscles, intertransverse muscles and
Rotators, etc.
The role of small muscle groups is a necessary prerequisite for the use of difficult techniques.
The simplest thing is that people with well-developed large muscle groups have insufficient precision in their movement patterns and insufficient control capabilities. They have strong physical strength but cannot exert it well, and may even easily exert excessive force and cause body shaking.
This is a headache that Lao Yi faced after completing core strengthening during winter training this year.
If the output is too high, it will easily affect the accuracy of the technique, and it may even feel like the power output is always unsatisfactory.
There are always some feelings that there is more, but I can't express it.
This is all because the small muscle groups that work and rest are not strong enough, and the ligaments and fascia are not strong enough.
These are areas that are difficult to achieve with ordinary training, and compared with large muscle groups, the strengthening period is very long. For example, fascial ligaments can even take up to half a year to have obvious changes. In other words, it is not that you are not working hard enough.
, it’s just that it was too late for him to start laying the foundation, and for someone like Su Shen who immediately started to strengthen in all aspects as soon as he reopened, his life span is extremely terrifying...
Still can't compare.
To strengthen this kind of place, you can start very early like Su Shen. But before that, let alone domestic and foreign countries, there is no such complete system and concept that can achieve Su Shen's comprehensiveness. Otherwise, you can
People like Usain Bolt are born to be stronger than ordinary people in these aspects. This is collectively called extraordinary talent.
Lao Yi was behind, seeing Su Shen's core control ability and running to release it on the way, which simply provided him with an ideal template.
It's really too strong.
Brother Tim has simply solved all his headaches and problems.
In his body, none of those problems seemed to exist.
What an extraordinary talent.
actually……
Su Shen's talent is good, but compared to the level of the Five Tigers, it's still not close, but relying on a comprehensive scientific foundation, he made up for it here, which can be regarded as the most powerful way to speak against nature.
Just this body.
Su Shen personally built it for nearly ten years.
He can say it with confidence.
Compared with any person's so-called extraordinary physical talent, it is absolutely not inferior.
Because in this era, no one has developed the body earlier or more comprehensively than me.
Including the small muscle groups, ligaments, and fascia that are most used for years, he realized these much earlier than others, and began to polish them scientifically and regularly much earlier than others.
This gave him his current physical advantage.
It seemed like a natural talent, but no one knew that his body was the result of ten years of hard work.
Otherwise, do you really think his fascia was so strong from the beginning, and why his fascia system started to improve by leaps and bounds after training?
Do you really think that his comprehensive strength training has improved so quickly, with few bottlenecks, that he is a complete talent?
These are his foundations, which are too solid and solid.
Even the strongest one in the world.
This is what is called "extraordinary talent" and "enviable".
Because when doing low-heeled recovery, you need to do more "leg lifting" independently, so you need a more stable body structure to support it.
Why do so many people have problems with low-heeled recovery at the beginning? Even Lyles, a generation of strong men in later generations, under the guidance of Ralph Mann, seems to have many problems with this training? It’s because they didn’t do this when they were young.
Good small muscle group development and fascia ligament development, this may be a course that the younger generation will directly enter to lay the foundation in the future.
But in the childhood of people like them, it would be great if they could lay a good foundation for their large muscle groups.
Maybe they didn’t know what small muscle groups are before they turned professional.
Not to mention the small muscle groups of core strength.
Don't embarrass them too much.
As for Su Shen, relying on the strongest small muscle groups among sprinters in the world as a basis, that is, mobilizing the multifidus, interspinous muscles, intertransverse muscles and rotator muscles in the core strength area, Su Shen is getting faster and faster.
Only by doing the low heel recovery technique at a fast speed can it be so stable.
Because.
Compared with large muscle groups, small muscle groups are located deeper and inside the body. Although they are small, they are closer to the joints and ligaments than large muscle groups. If you do fitness, you will definitely know that if the heavy weight becomes more unstable and shakes, in addition to
In addition to insufficient strength, small muscle groups are not good enough, which is also a big problem.
Low heel recovery requires a lot of attention to detail, balance and posture correctness.
At high speeds, without strong small muscle groups to protect you, you simply cannot do it, and you may even be easily injured.
When this movement requires displacement, do your own active lifting at every step.
At this time, if your strength is not enough, especially the deep external rotators of the hip, you will easily experience rapid fatigue of the hip muscles or even direct injury during the high-speed lifting and displacement of the legs. Why is Gailao paying so much attention now?
Is the groin developed and protected, or is it easily overexerted? Or is it easily injured?
This was after Su Shen talked to him. If before, in his previous life, he felt uncomfortable almost every time in the competition, and there were scenes of him touching his groin.
That's because... it's still too late to develop, your speed is too fast at this time, and the other muscles are too strong.
It's already a bit late to make up for it.
This is why, for any sports, it is very important to lay a good foundation when you are young, otherwise the reality is... if you don't lay a good foundation when you are young, you will need a lot of time to make up for it, and you may even be unable to do so throughout your life due to the relationship between time and aging.
Can't make up for it.
What are the deep external rotators of the hip?
This is a good question.
There are two joints in the human body that connect the limbs and the trunk. The connection point between the upper limbs and the trunk is the shoulder, which is the shoulder joint. It plays a very important role here, not only due to the particularity of the concave and convex structure of the bones, ligament restrictions, etc., but also
There is the protection of the dynamic structure, that is, the rotator cuff muscles.
Once the rotator cuff muscles are injured, the upper strength of your upper body will be impossible and you will directly become a light weight enthusiast.
The significance of the rotator cuff muscles to the upper limbs and trunk is extraordinary.
Maybe you have heard this a lot, and many people who exercise have heard of it, but many people may not know about the connecting muscles of the lower limbs and the trunk, or even have never heard of it. In fact, domestic athletes, in the previous life
Before Randy came over, he basically never paid attention to this extremely important connection.
Of course, it's not that they don't practice, it's that they really have little knowledge and have never even heard of this muscle area.
I have never heard of it, let alone how to train it.
Not to mention the previous generation of coaches, they were completely in disgrace.
This is where Su Shen has been training seriously, the rotator cuff muscles at the junction of the upper limbs, and the deep external rotators of the hip at the junction of the lower limbs.
The insertion points are attached to the greater trochanter of the femur.
The six muscles of the piriformis, superior gallbladder, inferior gallbladder, quadratus femoris, obturator internus, and obturator externa form the deep external rotators of the hip. Because they are located deep inside the gluteus maximus, these muscles are sometimes called
"Deep six", because it is located in the deep layer, also plays the role of stabilizing muscles.
These six muscles all have the function of externally rotating the hip joint and stabilizing the hip joint, but there is another special one, the piriformis muscle, which also has the function of helping the flexed hip joint abduct.
Many athletes have never strengthened the piriformis muscle in the deep external rotator of the hip before, which leads to overtraining or increased intensity, and the piriformis muscle cannot support it, which means that the piriformis muscle compresses the nerves and blood vessels at the greater sciatic foramen.
Compression of the sciatic nerve will cause pain and abnormal sensation in the back of the thigh. At the same time, numbness in the feet and loss of positional sense will occur, eventually leading to gait disorders.
How many once passionate young men have collapsed inexplicably in this place.
Su Shen paid special attention here. Although this training is very hard, it is like the iliopsoas muscle that has attracted more and more attention in the 21st century. In Zhao Haohuan's words - he almost uses his body as a weapon to train.
This is actually absolutely correct.
Especially key projects that have significant links to future technologies.
No matter how difficult it was, Su Shen never let it go.
This leaves the hip deep external rotators that have been prepared for about ten years to welcome the time when low-heeled recovery techniques impact the body.
You can...eat it easily.
Make low heel recovery more comfortable and smooth.
It has the upper limit of technology rather than the bottleneck of technology.
on site.
Su Shen's overall speed was faster at the beginning of the run. In fact, the cadence was faster, and the cadence was accelerated in the front.
This is also in line with Ralph Mann and Randy's pace plan for Su Shen's previous life.
The front is faster and smaller.
This chapter is not finished yet, please click on the next page to continue reading the exciting content! The rest remains unchanged.
This is because it is more difficult to maintain the pace and easier to maintain the stride length in the back, and if the front is fast enough, there will be strong enough inertia and moment of inertia to maintain the final sprint zone.
Made by Su Shen.
This is the overall optimization.
Through low-heeled recovery, this technical concept that does not exist at all now can greatly improve your cadence.
In fact, the reason why Su Shen can explode into the strongest human 60-meter shot in Tokyo in 2021 is that he really began to master the essence of low-heeled recovery in this year. It is a pity that he was already too old at that time and did not have extra time.
Keep polishing him.
But in this life.
He is still very young.
The most indispensable.
It’s time!
Gatlin: Damn it, what happened to this guy? Did he add a cylinder? Is it so powerful all of a sudden?
Blake: Su, as expected...you still have your hand!
Zhao Haohuan: What is this? Why did Xiao Tian suddenly seem to be running faster... faster?
This fell in the eyes of Maurice Green, who has been paying attention to Su Shen's competition and never fell behind. In addition, he was the previous holder of the fastest 60 meters in mankind and was also the "Technical Emperor" in the previous life.
While he was explaining, his mind suddenly went electric.
Look at the red color running faster and faster in the screen.
Something suddenly occurred to me...
His cadence?
This is……
Has it been improved again?!!!
Darling, it’s already so fast, can it still be improved???
The faster it is, the harder it is to improve, and he believes that the reason why Su Shen does this must be to effectively improve the cadence!
Now Green really feels...
The technological emperor crown of this generation.
It should be on the head of this Oriental!
and……
He also thought of another possibility.
If he really improves his cadence during running, then the limit of his future...
Won't.
Still need to improve???
Then...
It’s so exciting!
What Green wants to do now is to immediately measure the 60-meter segment of Su Shen's shot after the game...
How many there are.
PS: Second update, we will continue to meet you tomorrow~~~~~~~~~~~~~
New technology and new gameplay, the bosses are satisfied hehe~~~~~~~~~~~~
Continue tomorrow!!!!!!!!!!!!!!
This chapter has been completed!