Today, a friend told me that his intercostal muscle was torn again, because it was caused by time travel after practice.
Anyone who practices Ashtanga knows that Ashtanga's front travel, back travel and drift can be regarded as the special poses of this genre. These poses frequently appear in sequence exercises, and bystanders see that the practitioner's body is light and his feet change the position of his body without touching the ground. So, how do practitioners actually feel? Why does it tear the intercostal muscles?
rear crossing usually starts with a sitting position, slightly arches the back, supports the ground with both hands, lifts the lower body (at this time, the legs can be straightened or crossed), then lift the gluteus muscles and lift the core, use the upper body to lift the legs, lift the legs, pass between the arms, and the feet land in a four-poster position. In the whole process, except for the preparation, the feet can be placed on the ground, and the rest does not touch the ground at all.
Intercostal muscle diagram when breathing
is difficult to do after traveling. As long as you can do it and travel after traveling, it basically means unlocking the slow start hand-in-hand. Most basic practitioners can at most let their feet slide just one position behind their wrists, and then lift their hips up and lift their core. They will feel that their buttocks are extremely heavy and cannot be lifted up no matter what.
Actually, here is a trick. At this time (when your feet slide behind your wrist), the practitioner's body is like a middle board of a seesaw, and the hips and heads are the two ends of the seesaw. If you want to lift your buttocks and then drive your legs to continue to move up and backwards, then your head should be lowered to make the other end of the seesaw rise. However, the head cannot be lowered directly, which requires bent your arms, lowering the height of your upper body, stretching forward with your tied chin, and your head will naturally go down. Take this opportunity to raise your hips and let your legs pass between your arms.
Why did my friend tear the intercostal muscles after practicing?
First of all, you need to understand where the intercostal muscle is. As the name suggests, it is the muscle between the ribs, which is between the first rib and the last rib. The upper edge starts from the position of the clavicle and the lower edge can reach the lateral waist. It assists the expansion and contraction of the chest. It is a superficial muscle. It is precisely because it is a shallow muscle that it is easily injured when subjected to a strong impact.
After-traveling steps
Specifically for the back-traveling action. When lifting the hips up and back, the entire back, arms, and front chest are exerting force. The shallow muscles in the upper body will be greatly tested, especially the part where the intercostal muscles are distributed on the side waist, which is equivalent to the central axis of the seesaw, and are subjected to a relatively large force.
My friend, like most people, has weaker left arm than right arm. When he practices support posture, he will unconsciously press more weight on the right side; in addition, he has slight scoliosis, which further increases the force on his right side. When we are doing support postures, the forces on both sides of the body are asymmetric, causing more power to bear on one side of the body, and this power is still dynamic, then this paranoid power is actually very terrible. Not to mention tearing the muscles, even bones are injured.
The intercostal muscle tear is very painful. Not only will the tear area hurt, but many movements that involve that muscle will cause pain, and even a cough will make you feel pain. Therefore, after the tear occurs, you have to stop practicing and wait for basic recovery to undergo a step-down exercise. First correct your own shortcomings, and then perform time travel practice.
