Ersha Island.

Guangdong Provincial Track and Field Team.

Su Shen made a summer training plan, and also prepared for the Xiangjiang Confrontation at the end of next month.

In fact, there was nothing to pay attention to in this battle, but because of the "challenge" of the Japanese team's Mosu Shingo, this small game suddenly attracted much attention.

It is different from more than ten years later. Now it is still an era when Japan absolutely dominates the Asian sprint industry.

So even if you have to be honest and never be timid, you can only make everyone applaud the courage of the national team, and few people have really thought of winning.

However, this kind of external environment can allow everyone to prepare for war under more low-pressure public opinion.

According to the rules, it is meaningless to go to so many people. For the sake of winning this battle, Yuan Guoqiang came up with a plan-

Su Shen, Zhao Haohuan, and the three giants Hukai agreed.

The rest can stay at the training base for training.

This is a very correct decision, because there is no need to go through, of course...

Because this part of Guangdong Province is very close to that part of the other side, if the procedures are completed, you can even leave the same day, which is not troublesome.

Xiangjiang, Xiangjiang is actually just a river separated from this side.

For people in Guangdong Province, it is not very far.

Su Shen continued to "teach" everyone, not only basic training classes, but also improvement in resistance training for strength and physical fitness, but also improvement in technology. Especially Zhao Haohuan and Hu Kai, they all had to make adjustments in a row. Taking advantage of this period of time and being more complete, Su Shen began to propose what he had always wanted to improve, that is——

Arm swing improves.

During winter training, because I have to modify the hips, I don’t have time to modify this aspect.

Now, the summer training time is quite complete. Except for one confrontation, everyone has not had many games.

This improvement is just enough.

How to improve the arm swing?

There are many different opinions in China, but as a veteran, Su Shen knows very well what the future trend will be-

Circular arm swing action.

Yes, this is the latest direction for future research on arm swing technology.

This system was not studied and published in China until around 2015, and it is almost ten years before now.

In ten years, it was almost the peak year for one or even two generations of sprinters.

Therefore, it must be equipped.

...

"Arm swinging action? Are there any problems with our current arm swinging action?" The group of people were also confused, not knowing what Su Shen meant. At most, the arm swinging was standard, strength and frequency, and even the angle was over. What else could it do?

Is this going to be changed?

This is a big mistake.

The quality of arm swinging skills is crucial to improving performance.

"We all know that the effect of swinging the arm is balanced. The faster the arm swinging the lower body, the stronger the ability to drive the lower body. But do you know why the arm swinging has these effects? Besides these, what other effects can be improved? Or, what aspects can be improved?"

Everyone was confused, and some people made some scattered arguments, such as "improving speed", "improving pace frequency", "improving pace" and so on. But everyone just tried it out, or... they didn't know what scientific meanings these words meant.

"Everyone first look at these two knowledge points. You must remember the basic knowledge. If you really can't remember it, you can take notes and assist in memory." After saying that, Su Shen wrote down two knowledge points on the small blackboard-

First, the movement biomechanics principle of sprinting and swinging arms.

Second, the exercise physiology principle of sprinting and swinging arms.

Third, the sports psychology connection between sprinting and swinging arms.

After saying that, everyone was in a state. After so long, everyone gradually got used to Su Shen teaching everyone from time to time, talking about these basic principles that they would not study or actively investigate. To be honest, everyone was a little resistant at the beginning. Even Zhao Haohuan didn’t know that they were running, and they were not studying running. Why are they doing this?

But it's the same as the impact on your motor cognition after you figure out the muscle distribution and bone distribution.

For the entire sprint exercises and exercises, your brain will subconsciously react more clearly and intuitively.

This is not just learning exercise knowledge. It has great benefits for how you control a certain joint, part and part of your muscle during exercise. Otherwise...

I only know how to run around with my eyes closed, and I don’t know how to use force, nor do I know where I mainly use force.

This is invisibly a training method with the lowest efficiency.

For example, during the startup stage, you have not learned these things and you have not memorized the distribution of these muscles. How do you know that the two layers of muscle system are the main drivers? The first layer is the gluteus maximus, internal femoral muscle, biceps femoral muscle, and the second layer is the external femoral muscle, gastrocnemius, semi-tendental muscle, rectus femoral muscle? Even if you know the names of these muscles, ask yourself, do you really know the rest of the place and the rest of the structure in your body except the gluteus maximus, where do you know the rest of your body?

Only by memorizing it, knowing it, understanding it, and understanding it can you be more clear that when starting, these muscles have the highest efficiency of exerting force. The rest can reduce exertion and consumption, and achieve targeted training and improvement effects.

In this way, you will naturally achieve twice the result with half the effort.

...

"The biomechanics principle of the motion of the sprint swing arm - the swing of the arm is the periodic circular motion of the forearm and upper arm rotating forward and backward around the shoulder joint axis. The law it follows in this regard is the law of conservation of angular momentum. For example, angular acceleration, moment of inertia, and combined external force distance are all important effects..."

"The physiological principle of the movement of the sprinting arm swing - the frequency of the arm swing is high and the amplitude is large during the sprinting process. In this way, the muscles will continuously generate a large amount of lactic acid accumulation in anaerobic condition, and the accumulation of lactic acid will cause muscle fatigue. The muscles are in a state of fatigue of tension and contraction for a long time, which will also cause muscle tension problems. At the same time, the tension of the passive muscle will involve the normal contraction speed of the primary muscle. At this time, due to the long-term tension and contraction of the muscles, compressing the blood vessels and nerves in the muscles, accelerating the resistance of blood flow, etc., the arm muscles will be fatigued prematurely..."

"Analysis of sports psychology in sprinting -... For example, if natural and reasonable arm swing techniques are used during competitions, science has proved that this has a significant effect on reducing psychological burden. For example, the forward acceleration and force swinging drive is adopted, which is consistent with the forward running competition from a psychological perspective. For example, the active arm swinging technique is used to drive the driver psychologically, like active relaxation of legs, and the frequent psychological anxiety state of worrying about his speed dropping... "

"Then the question is."

"Do you know what the traditional arm swing method in our country is like?"

Faced with the problem of Su Shen, most people can only gesture below, but if you really want them to tell, they really can't say one, two or three.

This is the result of the lack of scientific research and sports research.

It will become a person who only knows how to practice hard and only knows how to rely on muscle memory to learn forcibly, but lacks subjective initiative understanding and assistance.

If you understand others thoroughly and then apply it, you will definitely get half the result with twice the effort.

Seeing the lower body shaking his head repeatedly, Su Shen immediately wrote a string on the small blackboard:

"The traditional arm swing is caused by the shoulder force, the elbow joint bent, and the forward and backward force is used, with the shoulder joint as the core to form a front and back pendulum swing." Su Shen also made an arm swing action on the spot, which is the one he often did just below.

"In this way of swinging the arm, the angle of the elbow joint is about 60 to 70 degrees. At this time, we can find that when the arm swings forward and backward, two negative limiting high points will appear due to the influence of inertia, habits and shoulder joint structure." Su Shen stopped to make a demonstration, then pointed to two parts on his arms, and continued: "Have you seen it? At these two high points, the swinging movements of our arms will be here, here, here, there will be a brief pause."

Su Shen asked the people below to try it out by themselves: "That's the problem. Do you feel it? These two negative limiting high points, this pause action will directly affect the coherence of the swing arm. Once the coherence is affected, the speed of the swing arm will naturally be affected, which will produce a chain reaction, affect other movements of the sprint, and finally cause the entire coherence, nature, and coordination. In this way, it would be strange if the final sprint results are not affected."

"I, I'll go, it seems to be true."

"You really feel this way after saying this."

"I used to think it was my physiological joint problem. When I asked the coach, the coach said it was not a big deal, just standardize it. It turned out that it was this problem. There were two negative limits, which limited our arm swinging activities."

"I thought... the professional team's arm swing was like this."

In an instant, Su Shen ignited the following discussion.

Sometimes it's like this. Just throw out a lead and lead everyone in that direction, and everyone will slowly wake up and react.

Even some coaches sat over unknowingly and listened to the knowledge that Su Shen said.

Because now in the team, Su Shen is the treasure of the team.

Who dares to say no?

At the beginning, maybe I was "educated" by a young man so much, and I couldn't stand it, but they finally found out...

As long as your "face" is over.

Well, everything is different.

The mountains are better, the water is better, and the steamed buns on your hands are fragrant.

After learning these well, it will be a great capital and benefit for them to work in other places in the future.

After figuring out these joints, who is still here to play the leading role with Su Shen in the Guangdong Provincial Team?

I was afraid that I would always hold a small notebook and carry a small stool, for fear that I would miss Su Shen’s “Science Lecture on Frontier Sports Knowledge”.

...

"So let's take a look now, how to improve this situation?" After Su Shen said that, he personally made a demonstration in front of him, using his shoulders as the axis, rather than just exerting force with his shoulders to swing his arm.

And this action, no matter how you look at it, it looks like a...draw a circle.

"Xiaotian, your shoulder seems to be exerting force, but it seems that you have not exerted force. What is it? I can't say." Hu Kai is also a domestic elite in this field. He quickly made a judgment, but he couldn't explain it clearly.

"Yes, Brother Kai is basically speaking, but he is still almost there. Look at these two ways of movement, first of all, the function of the shoulder has changed. The previous one uses complete force, using force to drive the shoulders, bend the elbow joints, and force forward and backward, forming a front-rear pendulum swing."

"The type I am talking about now is called a round swing arm."

"There is a axis with the shoulder joint and swing backwards at an angle between 80 degrees and 60 degrees of the elbow joint."

"That's it." Su Shen said while making a demonstration: "Then swing backwards until the upper arm is at an angle of about 90 degrees with the body, the arm will swing backwards and forwards and downwards."

"Xiaotian, do it again, let's take a look." Zhao Haohuan and others were already interested and suddenly became antenna babies, repeating each other over and over again.

"Look at it, everyone, the difference is here. First of all, the angle changes. The angle of the circular swing arm elbow joint is about 60 degrees to 80 degrees, rather than the 60 to 70 degrees in the front. Secondly, if you want to increase the stride length and stride frequency, this technical action can help you. You just need to increase the angle of the elbow joint appropriately during forward swing."

"Especially for stride players." Su Shen looked at it and said with a smile: "This is your blessing. If you want to increase stride and modify stride base in the future, the swing arm swing mode of the circular swing arm will be your first choice. This is because the traditional swing arm can take into account the stride frequency, but... because of this swing arm mode, it cannot solve the problem of arm pause when the swing arm reaches the two high points in front and back, so it limits the advantage of stride improvement."

This chapter is not finished yet, please click on the next page to continue reading the exciting content behind! "So that's it! I said it's so difficult to modify the stride, but it's so uncomfortable. Instead, it's much more comfortable to modify the stride frequency. It turns out that the problem is here!!!"
To be continued...