Controlling neuromuscular muscles will improve the stability of the body and prevent injuries

The ability to improve neuromuscular control enhances the body 's ability to perform functional movements. Most of the functional movements occur in multiple planes and multiple joints. The functional movement pattern is usually multi-joint, multi-planar ... ...

So what kind of sports experience does neuromuscular control bring to us?

1. Neuromuscular control helps to improve the functional stability of the human body and prevent injuries ;

2, small weight, multiple times, multiple joints, closed kinematic chain, multiple sports surface, controlled unstable training helps to improve the proprioceptive muscle and neuromuscular control ;

3, no training experience and long-term untrained customers, the initial stage of resistance training should first improve the neuromuscular control ability as the main training target, at least 4 to 6 weeks of neuromuscular control training.

In August 9th professional fitness East conference, brought about by Chen Liang teacher "Idea Performance" course, as we will explain in detail the unique charm of neuromuscular control!

Chen Liang Introduction     

Ipses Fitness Training Director

Fitness instructor national vocational qualification trainer, assessor

Neuromuscular control and its significance

      Neuromuscular control: Muscles convert neural information into an output response of physical energy.

     The mechanical response of muscles to a single stimulus is called single contraction.

     Muscle contraction can be divided into three forms depending on changes in muscle length and muscle tone during muscle contraction.

1. Shortening contraction (central contraction): The tension is greater than the applied resistance and the length of the muscle is shortened. Role: It is the main form of muscle movement and the basis for achieving dynamic exercise (such as swinging arms, raising legs, etc.).

(1) Isotonic contraction plus resistance is constant, and the tension does not change when the tension develops enough to overcome the applied resistance. However, at different joint angles, the tension produced by muscle contraction is different. The most powerful part of the muscle is called the "apex" throughout the range of joint motion. At this joint angle, the bone lever efficiency is the worst. For example, when pushing the barbell, the biceps contraction tension is the largest when the joint angle is 120°, and the biceps contraction tension is the smallest when the joint angle is 30°. At maximum isometric contraction, it is only possible to achieve maximum contraction of the muscle at the "vertex", the joint angle of the bone rod with the least efficiency. At other joint angles, muscle contraction is less than its maximum strength. Within the range of joint activity, the tension produced by the isotonic contraction of the muscle is often not the maximum tension of the muscle.

( 2 ) Isometric contraction is the maximum force contraction of the muscle at a constant speed throughout the range of joint motion. However, the resistance of the device is not constant. Isometric exerciser: Connect a nylon rope to the centrifugal brake. The faster the rope is pulled due to the centrifugal braking effect, the greater the resistance generated by the instrument. Features: The resistance generated by the device is adapted to the size of the muscles. The advantage of isotonic contraction: the applied resistance can be precisely adjusted as the joint activity changes, so that the muscle can produce the maximum muscle tension throughout the range of joint motion.

2, elongated shrinkage (centrifugal contraction) characteristics: tension is less than the applied resistance, the length of the muscle is elongated. Function: buffer, brake, decelerate, overcome gravity. Such as: pick up movement, downhill run, down stairs, jump from a height, and other actions, the relevant muscle groups do eccentric contraction to avoid sports injuries.

3, isometric contraction characteristics: tension is equal to the applied resistance, the muscle length is unchanged. Role: support, fix, maintain a certain body posture. Its fixed function also creates suitable conditions for the movement of other joints. Such as: standing, hanging, supporting and other actions.

Muscle nerve signal receiving system:

1. Signal introduction: The stimulation signal reaches the center through the afferent nerve in the form of bioelectricity;

2. Signal transmission: The central integrated stimulation signal is transmitted to the periphery through the efferent nerve in the form of bioelectricity.

3. Excitatory-contraction coupling: The nerve signal from the central center does not directly cause muscle contraction, but an "electrochemical conversion" occurs in a structure called "motor endplate" at the junction of nerve and muscle. The nerve signal is converted into a chemical signal - "acetylcholine". Acetylcholine stimulates skeletal muscle cells to generate new bioelectrical signals.

4, myofilament: skeletal muscle cells are composed of a section of "muscle joint", there are two kinds of "muscles" in each sarcoma, the acetylcholine-generated cell electrical signals can make the thin muscles The thick muscles slide in the direction, the sarcomere shortens, and the muscle cells contract.

5. Muscle contraction: The above-mentioned muscle silk gliding is the action of a single muscle cell. In a muscle, all muscle cells usually have a simultaneous muscle gliding action, so that a contraction movement of the whole muscle is produced, and the expression is to reach out. , holding things, jumping and other body movements.

2. Proprioception and neuromuscular control training principles
     The improvement of proprioception and kinesthesia helps to improve neuromuscular control, and the way to improve the sense of body and movement is to increase the stimulation of mechanical receptors. Good neuromuscular control requires good dynamic joint stability. Good dynamic joint stability depends on the synergistic contraction of the active muscles against the muscles. When the joints are weak, the reactive neuromuscular control can maximize the feedback. The level of control mechanism, improve joint stability, the main method to use sudden stimulation to improve the ability of neuromuscular control is to refresh the body's ability to complete functional movements, most of which occur in multiple planes, multiple joints The movement, the promotion of functional movement patterns usually uses multi-joint, multi-planar movements.

During high-intensity training, the motor center of the cerebral cortex is in a state of intense working conditions for a long time, which makes the nervous system very tired. Therefore, after training, it is advisable to use qigong or form relaxation to combine relaxed and enjoyable cultural and recreational activities to eliminate psychological tension and nervous system fatigue. In short, the recovery after bodybuilding training is very important, regardless of bodybuilders or bodybuilders should pay enough attention.

  The course is held on August 11, 2013 at 8:30-10:00.

Location on the third floor of Oriental Sports Building (Room B)

Understand the 2013 First Oriental Professional Fitness Exchange Conference, please enter

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