The torque principle does not only involve the movement of the parallel bar arm flexion and extension, but also has great significance for the stability of many training actions. Here I will simply talk about my own understanding. Torque concept: Create twisting and rotating motions or trends in isolated or compound motions. I believe that everyone who read the above concept will have a feeling of cloudiness, which will be explained in detail below through examples. Whole body stability stems from creating a tightly connected and stable support for the torso. In order to achieve this, it is necessary to generate a torsion force in the limbs while the trunk and the limbs are stably linked. In other words, the midline (spinal) stability and torque are two elements that complement each other in action stabilization. If the spine is not in a normal state, it is difficult to achieve stable torque and force transmission during operation. Without a stable torque, the torso is difficult to stabilize in a normal state. The two most important joints in sports, the shoulder joint and the hip joint. Both are spherical joints that are structurally and functionally similar, so creating a stable shoulder and a stable hip in action is technically similar. In the following, an African oak stick will be used to demonstrate the tibia and femur. How to create a stable point of force through torque in the action? Quite simply, the joint between the humerus and the scapula (femur and pelvis) is a spherical joint. Taking the shoulder joint as an example, the muscles, tendons and joint capsule fiber layers are healed in the front, back and upper parts of the shoulder joint, forming a more flexible joint, but at the same time sacrificing stability. So in the action you need to tighten and rotate to stabilize the humeral head in the glenoid to achieve stable support. As shown in the picture above, wrap the stick with a towel and tighten the towel with the other hand, although the towel is tightly wrapped around the stick. However, when there is no torque, there is still a gap between the stick head and the grip, and the joint is unstable during the movement. This means that the stick can be pulled in many directions during the action. The performance on the human body is that if there is no torque, there is a gap between the tibia (femur) and the scapula (bonbon). At this time, your shoulders and buttocks cannot enter a stable posture. Reduced power and increased risk of injury. Looking at this picture, the link is tight and stable because the torsion fills the gap between the stick head and the hand grip. Turning back to the human body is that after the torque is added to the movement, there is no gap between the tibia (femur) and the scapula (pelvic bone), and the shoulder joint reaches a stable state. This is the importance of maintaining torque during the action. In many movements, slight limb flexion and overextension can be tolerated, but if the shoulder joint (hip joint) torque is lost, the movement will enter a physiologically inefficient posture. Torque rule How to get torque in motion Rule 1 : When the leg or arm is in a flexed state (from flexion to extension in motion), you need an external rotation to ensure stability. Rule 2 : When the leg or arm is in the extended state (stretched to flexion during the movement), you need an internal rotation force to ensure stability. The example in the book is a bit confusing. I will give examples of it myself. For example, when doing rope rowing, the arm is in the process of centripetal process, which is the process of stretching to the flexion. At this time, an external rotation of the elbow is added to the movement. Will make the action more stable. In contrast, when the dumbbell is bench-lifted, the centripetal process is the flexion and extension of the arm. At this time, the internal rotation of the elbow is added, and the movement is more stable. Similarly, when the squat is down, the hip is externally rotated (outward knee extension), and the hip is rotated internally when picked up. Of course, these two rules should be based on the state of each joint in the compound action, or the picture in the book as an example. As shown in the figure, the state of the shoulder joint and the elbow joint are different when the bench press and the parallel arm are flexed. Taking the arm flexion and extension as an example, at the lowest point, the shoulder joint is in a stretched state, and the arm is in a flexed state, so during the propping process, the elbow joint is subjected to an internal rotation force, and the shoulder joint is subjected to an external rotation. force. How to choose the grip distance of the arm flexion and extension? The practice given in the leopard book is to stand the straight arm on both sides of the body and rotate the palm of the hand backwards. The distance between the two little fingers is a reasonable grip. Personal opinion is not so strict, but the first thing you need to ensure is the ability to obtain stable torque. Why can't the arm flexion and extension not use a wide grip? Because the shoulder joint is in the abduction state when the grip is too wide, you can look at the first two figures of this article. If the stick is rotated clockwise by an angle, it will become more difficult to obtain torque by twisting. The larger the angle, the harder it is to reverse. Therefore, when an over-wide grip is used, it is difficult to generate an external rotation during the movement to stabilize the joint. At this time, the rotator cuff muscles need to bear a lot of load, and the rotator cuff muscles are only stable muscles, not strong. So many people have caused shoulder injuries. Suizhou meters simi intelligent technology development co., LTD , https://www.msmsmart.com
Torque rules in resistance training