About Dale Q&A
hello, Hello everyone, starting today, we will regularly answer questions about weight loss and exercise every week. Here, you can comment or express your thoughts on the content pushed by the "Zhou Dale" public platform, and of course you can also ask related questions.
We will answer your questions, select "hard goods" to sort them out and push them regularly.
Q: What should I do if I always have a break in my air when running?
Running fork air is a difficult situation to explain clearly. Whether you are a marathon veteran or a junior runner who has just started running, most people have experienced the situation of fork air. The scientific name of chaqi is "motor temporary abdominal pain". The pain often occurs in the subcosal or abdomen. Most of them are caused by respiratory muscle spasms.
1, what causes the tampering air?
What causes the tampering air? If you suddenly perform high-intensity exercises such as running without warming up, the organs related to the exercise will be immediately asked to exercise. However, some organs are still in a calm state and cannot adapt immediately to this kind of movement command. Therefore, these organs will be "lazy" and not move with your body. However, when people run, they often experience increased breathing, increased frequency and depth of lung dilation, and increased heart rate. Under such sudden stimulation, the respiratory muscles that were "lazy" were unable to adapt for a while, and they developed hypoxia and incoordinated movements. This causes "respiratory muscle spasms", which in turn brings physical pain. This kind of internal organs' lazy behavior is the main reason for the stochastic air.
2, so how to avoid the occurrence of truncated air?
1, warm up in advance
Because the fuzzy air is related to warm up before running, so warm up before running is very important. It is very necessary to do 5 to 10 minutes of warm-up movements before each run, so that the large muscles can be congested and the internal organs can be mobilized in advance.
2, go running 1 hour after meal
Generally, fuzzy air occurs when running after meals, because it will increase the burden on the stomach and intestines after meals. If you go running at this time, it will be easy to get out of breath. Therefore, going for a run after one hour after dinner can avoid the occurrence of suffocation.
3, breathing rhythm
No breathing rhythm when running will make breathing inconsistent with the movement of the entire body. Moreover, the respiratory muscles can easily become fatigued, causing respiratory muscle spasms and pain. To avoid it, you must learn to adjust the rhythm of your breathing.
3. What should I do if I have a severing gas during running?
Personal experience, the condition of truncated gas usually occurs when you run to about 3 kilometers. Pain in the abdomen after the fuqi is produced may make you urge to give up running. In fact, there is no need to be nervous. Once a twitch occurs, we can slow down our jogging speed slightly, adjust the breathing rhythm, and take a proper deep breath. The pain will disappear after about a few minutes.
Q: How to train shoulders? What should I pay attention to when training shoulders?
Shoulder training is undoubtedly very important. Whether for body shape or body correction, the shoulder muscles play a crucial role.
However, the shoulder muscles are quite difficult to practice...
A considerable number of people practice shoulders, but in fact they have gone to the upper trapezius and triceps !
. Why is it so difficult to practice in the middle of the shoulder?
Generally speaking, shoulder training mainly focuses on shoulder mid-branch;
However, in recent years, back-branch training has also begun to be paid attention to; and the forebos have received good stimulation in breast training such as bench presses or push-ups, so it only needs a little modification.
And shoulder mid-branch training is exactly the most difficult thing to find in shoulder training!
lifts the side side, it is difficult to isolate the middle bundle!
Take two examples of what we usually think are good movements in the middle bundle: side-length lifting, is it the special training for middle bundles in the minds of many people?
【However, since there is an upturn of the scapula in the side-level lifting action, the stimulation of the center bundle is quite not isolated! 】
From a more intuitive training experience ↓
- When you lift the side with a large weight: due to the upper spin of the scapula, you can clearly feel that the force is actually the upper trapezoidal muscles and upper back muscles near the scapula, because they are more powerful;
- And when you lift the side with a small weight, the deltoid anterior bundle will also exert a lot of force.
In order to stimulate the middle beam more, many people have invented an internal rotation-style lateral lift, that is, the side-level lift of the tiger's mouth to the back↓
However, although internal rotation can indeed avoid the upper back and oblique force, it can indeed enhance the stimulation of the middle beam and the back beam;
However, in the side-level lift posture, internal rotation will lead to shoulder clamping syndrome, which is an action that will cause injuries... I will not recommend it.
recommendations cannot be targeted at the training!
[In the process of pressing, in addition to the participation of the scapular muscle group (scapula moving), pectoral muscle (sternocleidal joint moving), etc., the triceps and other forces also contributed a lot of strength...]
So you definitely cannot practice the middle bundles in special training.
So, are there any movements that can exercise your shoulders safely and vigorously?
Today I will introduce two super good moves: W LaScrap Press + Long Live the Sun!
.W cable recommendation, focus on the middle tie!
Action description:
- adjusts the training weight, faces the cable equipment, the feet are slightly wider than the shoulder, the knees are slightly bent, the shoulders are opened, holding the cable handle in hand, and placed on both sides of the shoulders;
- keeps the core tight, the arms and the body are on the same plane, and the shoulder joint is abducted diagonally above both sides, and the top of the action stays 2 -3 seconds;
- slowly lowers and repeats;
action points:
- keep the waist and back straight and the core tightens;
- top elbow joint do not lock, keep slightly bent;
- controls muscle force throughout the whole process, and exercise speed as evenly and slowly as possible, and do not borrow force.
We just said: The reason why the recommendation cannot be targeted at the mid-training bundle is because there are too many muscle groups that exert force during the period↓
You can see that in the recommendation, not only the scapula muscle group, but also the sternocleidal joint muscle group (pepper muscles, deltoid anterior bundle), elbow joint (triceps), etc. have a considerable degree of force, so the recommendation is an action that can lift one or two hundred kilograms.
If you want to target the mid-training bundle, you must limit the strength of these muscle groups; W push is such a great move.
W cable push·Movement features:
- W push, push outward, not only does the change angle of the elbow joint decrease from 120° to 60°, but the triceps are less forceful;
- You can even complete the shoulder scapula and sternocleidae relatively unmoved, which means that super strong muscle groups such as the pectoral muscles and trapezius will not participate in the force;
Natural and efficient shoulder training:
W cable push· Lase Benefits:
"W press" is not a brand new action, but I want to point out one thing: the previous "W press" was mostly done with dumbbells, and there are two disadvantages to doing this ↓
- The first one is easy to get hurt;
- The resistance of the second dumbbell is always vertically downward...
And the advantage of the cable is that the resistance is always perpendicular to the direction of muscle force! ① Which one has better training results, it goes without saying.
stage summary: "W cable push", the cable is more vertical to the target muscle group; push outward, the scapula muscle group, pectoral muscle, brachial muscle, etc. do not participate in the force, but are more aimed at the shoulder;
However, although this action stimulates the shoulder very efficiently, due to the internal rotation of the forehand, the deltoid anterior bundle still participates in some force.
So, can there be any movements that can stimulate the middle beam more efficiently? no problem!
. "Long live the sun", more training!
Action description:
- adjusts the training weight, faces the cable equipment, the legs are slightly wider than the shoulder, the knees are slightly bent, the shoulder joint is rotated internally, the palm of the hand holds the cable handle outward, and place it on both sides of the shoulder;
- keeps the core tight, the arms and the body are on the same plane, and the shoulder joint is abducted diagonally above both sides, Stay on the top for 2-3 seconds; slowly lower the
- and repeat;
key points of action:
- keep the waist and back straight and the core tightened during the action;
- do not lock the elbow joint at the top of the action, keep slightly bent;
- control the muscle force throughout the whole process, and try to be even and slowly, and do not leverage force.
Someone must say: It seems that this action is just like the "W-screw recommendation" just now? !
The biggest difference between praising the sun and W recommendation: lies in the internal rotation of the shoulder joint!
"Long live the sun", shoulder joint internal rotation practice in the middle of the bundle!
We have mentioned before that internal rotation of the shoulder joint can effectively enhance the force of the middle and posterior beams↓②
so the "Long Live the Sun" action can actually be called "internal rotation W cable pressing".
However, this action is really similar to a famous action in the Soul series - praising the sun, it is so similar! So I call this action praises the sun...
"Praise the sun" overall effect is very similar to "W-screw recommendation"; however, the internal pronunciation lead is less involved in exerting force, and is more targeted at the middle lead, and the training effect is better!
When doing this action, you must use a small weight and slow centripetal rhythm;
You will feel that your middle bunch is fried in a oil pan! Countless hot little knives are pricking your shoulder joints!
Another point to note: Since the shoulders are a very flexible but easily injured muscle group, it is recommended that when "praise the sun", try to be on the same plane as the body, otherwise there may be a risk of strain and injury.
stage summary: "Praise the sun", internal rotation is more exciting to the middle beam, special training is good
The above two movements are the most suitable training for middle beam in shoulder training;
- Note that small weight, multiple times, and slow centripetal during training;
- At the same time, ensure that the upper arm is always in the same plane as the body, and the shoulder joints only perform abduction!
Q: How to practice , one-line horse ?
As soon as I started practicing, I was also confused. I didn’t understand why my legs were opened. It was very easy for a single horse, and it hurts and is difficult to get off the horizontal fork!
Later, I checked the information and slowly understood the true mystery~
Hip joint is a place where the femoral head and pelvis of the thigh are connected. Your lower limb movements are accomplished through the movement of this joint!
One-line horse is the flexion and extension of the hip joint, while the transverse fork is the abduction of the hip joint. So fundamentally, this is the movement of different directions of the hip joint. The directions are different, and the muscles used are also different.
One-line horse muscle group
One-line horse legs, first of all the quadriceps of the thigh, popliteal [guó] rope The contraction and extension of these muscles help you complete this angular angular muscle ~
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junction muscle group, obturator muscle, piriformis, gluteus maximus, adductor muscle group, hamstring muscle, etc. to complete the angular angular styling.
Friends often say, I am a casual person, can I just want to be relaxed and painless?
not possible!
Just listen, don’t believe it! Unless you are gifted, ordinary people will suffer as much as you want, and the practice process will definitely hurt. When your tendons are pulled open, it will gradually stop hurting~
Self-hypnosis:
Just get used to it slowly, and the pain will make you awake.
Stinging is the essence of life, reminding people not to fall into laziness and mediocrity, wake people from numbness, and sit in shock from sleep.
A friend who has become a character horse, crossing from easy to difficult, climbing a frog, straddling a little, and correcting the O-shaped legs
lying a frog means lying on two positions, which is a hip-pressing action, and one person can practice alone. Lie on the ground, spread your legs 90 degrees, open them in the left and right directions, stick to the ground, and relax your hips until the base of your hips is close to the ground
What are you practicing with lying on the frog? The frog practices stability and flexibility, stretching the medial thigh ligaments and muscles, and shaping elegant legs. It can also correct 0-type legs and X-type legs.
Notes on lying on frogs:
a. You can light the blanket on your knees, because your knees hurt after lying for a long time.
b. Note that the body, hips and knees are at right angles of 90 degrees.
c. Pay attention to strength when pressing the hips. When the adductor of the thigh is too tight and the hip cannot be opened, it will not only cause the pressure of the hip, knee and ankle to be significantly increased, but the lumbar spine is also very likely to compensate for the force, causing waist discomfort.
d. At the beginning, the inner thighs must not be attached to the ground. Take your time and do your best. Don’t force yourself and be careful of straining.
e. After lying for a long time, you may not be able to get up by yourself, slowly.
Before going to bed at night, climb after getting up and persist for 15 to 20 minutes! persist in!
Persist for a while. If you have a certain soft opening, try the horizontal fork step by step again~
Practice the horizontal fork, find a wall, and both the butt and legs stick to the wall, open downwards, and the legs will slowly move downwards when subjected to gravity~
vertical split: Pay attention to the legs behind straight and outwards! The front leg should be stretched straight and stretched instep! The belly should be attached to the front leg, straighten the waist and bend backwards.
If someone helps you step on the hip joint, the hind legs will increase rapidly and significantly! If you help you move your arms, the problem of moving your hind legs while standing will be solved in a few months! Horizontal split: Don’t be anxious first! Press the frog first! Press the big hips and small hips, take a while, then shake and press for a while, and then start straightening your legs and pressing your legs.
is similar to the front leg, and the belly is leaning against the ground! At this time, the ligaments really make us feel unbearable, so we can spend one minute to the maximum extent we can tolerate it. Then he trembled and pressed, for a total of five minutes - it was the most difficult to press across because the ligaments were thick and tough!
