During Zhang Pei’s winter training.

“Combining your gluteal maximus and slimming.”

Hu Kai spoke before winter training, saying: "Because the gluteus maximus on the hips is one of the most powerful muscles in the human body. During walking, running and other exercises, when the gluteus maximus contracts, it will drive the muscles on the back and outer sides of the thighs to exert force together, so that the legs can push the ground back and downward force strongly. This pushing action is not a simple linear force, but through the linkage of multiple joints such as the hip, knee and ankle joint, forming an arc-like movement trajectory, thereby achieving arc-shaped ground lifting."

Hu Kai continued after doing a few moves: "Take Su Shen's 100 meters as an example, look at him. When his feet land, the gluteus maximus will relax moderately to cushion the impact force. As the center of gravity of the body moves forward, the gluteus maximus gradually contracts, pushing the legs back and down, so that the feet produce an arc-shaped ground-pulling action back and upper when they leave the ground, providing the body with forward power and support."

"This is the relationship between muscle force and ground removal."

"The second is that the coordinated movement of the hips and the lower limbs is crucial for arc-shaped ground lifting. As an important joint connecting the trunk and the lower limbs, the hip joint can achieve various movements such as flexion, extension, abduction, and rotation under the action of the gluteus maximus. During the support stage of walking or running, the extension of the hip joint is combined with the external rotation movement, so that the legs can generate an outward force when pushing the ground, which cooperates with the movements of the knee and ankle joints to form an arc-shaped ground lifting trajectory."

"Look at this step, Su Shen." Hu Kai pointed to the tablet and said: "This step of his knee flexion and extension movement also plays a key role in the arc-shaped slitting ground. When the legs hit the ground, the knee joint will be slightly bent to cushion the impact force. As the gluteus maximus contracts, the knee joint gradually stretches, transmitting the weight of the body forward. At the same time, the movement of the hip and ankle joints allows the feet to slid the ground along the arc-shaped trajectory, providing power for the next step."

"This is the relationship between joint movement and ground removal."

"The second is that the hip muscles play an important role in maintaining the body's balance and stability during movement. During the single-leg support stage, the contraction of the gluteus maximus can keep the hip joint stable, prevent excessive tilt and shaking of the pelvis, and provide a stable support foundation for the arc-shaped ground of the legs."

"At the same time, the gluteus maximus also cooperates with core muscle groups such as waist and abdomen to jointly adjust the center of gravity and posture of the body. When the center of gravity of the body is shifted, the gluteus maximus will adjust the strength and direction of contraction and work with other muscles to maintain balance and ensure the smooth completion of the arc-shaped ground-shaping movement."

“This is balance and stability and detachment.”

"During the exercise process, the energy of the body is transmitted between various joints and parts through the contraction and relaxation of the muscles. As an important source of motivation for lower limb movement, the contraction of the buttocks can convert the elastic potential energy stored in the body into kinetic energy, and effectively transmit it to the ground through the arc-shaped ground-pulling movement of the legs, thereby pushing the body forward movement."

"For example, during the start of running, the rapid contraction of the hip muscles transmits energy to the legs, causing the feet to slid the ground in an arc-shaped trajectory, and use the reaction force of the ground to push the body forward and upward, achieving efficient energy conversion and movement advancement."

"This is the role of energy transmission and detachment."

“These are the places you want to improve.”

Hu Kai pointed to the video analysis on the tablet and said to Zhang Peimeng: "So far, you have trained your glutes maximus for so many years and have already developed a good shape. I think you can start connecting this part and make your slimming stronger."

"Really master the power of Su-style arc-shaped ground stripping."

Zhang Peimeng looked at it and said after a while: "Are you thinking about this yourself, or are you asking about Shen Su, Brother Kai?"

"What, is there any difference?" Hu Kai said in a daze.

"There is a difference." Zhang Peimeng told the truth.

"If it's Brother Kai, you think about it yourself, there may be a lot of deviations. I suggest you give this plan to Su Shen again."

"If he made it for me, then there is no other word, let's just start."

Hukai:...

Why, you look down on me, right?

But when I think of Su Shen’s prestige on Ersha Island.

Status in the hearts of all Asian athletes.

Including the current domestic track and field sprinting events, we can reach the current height.

Even if I can now master such a rich reserve of knowledge, it is far beyond my coaches when I was an athlete.

Not all of them...

Have you received his blessing?

"Don't worry, I've seen it." Hu Kaidi's answer made Zhang Peimeng feel relieved. After reaching this height, the athletes didn't want to take any detours.

Because the peak period of gold is very short.

No one wants to waste it.

In the past, it was because there was no way.

Now there is a way.

Who can ignore it?

Who would joke about his career prospects?

Anyway, even Zhang Peimeng has decided a little bit now-

No matter how well your plans and plans are done.

Then we have to look at Su Shen.

Otherwise, I'll be worried.

Just feel.

Not scientific enough.

Although……

Hu Kai has now passed the doctoral exam seriously.

This can't make Zhang Peimeng completely at ease.

"Then how can we change it?" Zhang Peimeng immediately asked when he saw that there was no problem with the general policy. At this level, he naturally wanted to go further.

Don't want to be stuck in place.

In fact, Asian athletes can break through 9.90 and come to the 9.80 club, which is already very strong.

but……

Who said that Asia has two Gemini stars shining in front?

and.

Zhang Peimeng is still on Ersha Island.

The closest place to these two people.

Of course, you can't stop easily.

"The plan is currently-"

Hukai took a step further, clicked on the screen of the tablet, and a file popped up with the plan and steps on it.

Part 1, training preparation stage.

Body assessment and adjustment: Use motion analysis instruments, such as a three-dimensional motion capture system to evaluate body posture, joint mobility and muscle strength, with particular attention to the biomechanical parameters of the hip, knee and ankle joint. Targeted correction training can be carried out for problems found, such as pelvic forward tilt and insufficient hip flexibility, which can include specific yoga poses or Pilates movements.

This chapter is not over, please click on the next page to continue reading! Neurological activation: Use neuromuscular electrical stimulation equipment to perform low-frequency electrical stimulation of the hip muscle groups, gluteus maximus, gluteus medius, and gluteus minimus to activate muscle fibers, improve the excitability of the neuromuscles, and prepare for subsequent high-intensity training. At the same time, perform 5 minutes of leg lifting in situ, with a frequency of 120-150 times per minute, maintaining movement standards and activate the overall motor nerves of the lower limbs.

The second part is relatively special strength training for technical points.

Deep hip bridge advanced training, 4 groups, 8-10 times per group:

Using an adjustable height-adjustable hip bridge trainer, place your feet in the high position, shoulders and head in the low position, and the body is in a reverse arch shape. During the hip bridge, the change of lifting one leg is increased, that is, when each hip bridge is lifted, one leg is lifted alternately and maintained at the highest point for 3-5 seconds, so that the gluteus maximus continues to contract and feel the force of the deep fibers of the muscles.

During the training, electromyography equipment is used to monitor the muscle electrical activity of the gluteus maximus to ensure that the muscle activation level reaches the best state. At the same time, breathe, inhale when lowering, and exhale when lifting.

Single-leg squat balance training, 4 sets of left and right legs, 6-8 times per set:

Performing a single-leg squat on an unstable plane requires slow movements and control. During the squat, keep the center of gravity of the body stable above the support legs and the direction of the knees and toes is consistent.

At the same time, the weight of the handheld dumbbell is selected according to the athlete's ability, generally 10%-15% of the body weight, the arms sag naturally, keeping the dumbbell stable during the squat, increasing the difficulty of training. During training, the pressure distribution of the soles of the foot can be monitored through a pressure sensor to adjust the balance.

Hip abduction resistance training, 4 groups, 10-12 times per group:

Use professional hip abduction training equipment to set appropriate resistance so that the direction of resistance is opposite to the direction of hip abduction. During training, lie on your side, stretch your lower legs straight and stick to the ground, and stretch your upper legs slowly to abduct, feeling the contraction of the gluteus medius and gluteus minimus.

During the training, ultrasound imaging technology is used to observe the contraction of the gluteus medius and gluteus minimus to ensure the correct way of muscle contraction and avoid compensatory exercise.

The third part is arc-shaped ground-stripping simulation and intensive training.

Analysis and training of high-speed camera-assisted arc-shaped ground-cut motion:

A high-speed camera is set up at the training ground, with a frame rate of no less than 200 frames per second. The athlete will simulate the ground removal action on a specially made arc-shaped runway. Pressure sensors and friction sensors are set up on the surface of the runway to analyze the mechanical parameters when the foot is in contact with the ground.

Adjust the movements based on high-speed camera and sensor data feedback. Each training includes three stages: starting, accelerating and stably placing the ground. Pay attention to the explosive power and continuous placing ability of the buttocks muscles at different stages. During the training, adjust the placing angle and tyre according to the data.

Elastic rope multi-directional resistance arc-shaped ground training, 4 sets,:

Fix multiple elastic ropes to the athlete's waist and legs from different directions, front, back, inner, and outer directions, to simulate a complex sports environment. Athletes perform ground-stripping movements in the specified arc area, and need to overcome the resistance of elastic ropes in different directions to enable the buttocks muscles to complete precise arc-stripping movements under multi-dimensional stress.

During training, a three-dimensional force measuring table is used to measure the direction and magnitude of the ground reaction force to adjust the movements to ensure the efficiency of force transmission and the accuracy of the arc trajectory.

Part 4: Recovery and regeneration training.

Cold therapy and pressurization recovery: After the training, enter the cold therapy chamber immediately for whole-body cold therapy, and the temperature is controlled at 10-15℃ for 3-5 minutes to reduce muscle inflammation and soreness under this training. Then use compressed air pressurization equipment to pressurize the lower limbs in segments to promote blood reflux and metabolic waste excretion.

Nutritional supplements and muscle repair: Within 30 minutes after training, consume restorative beverages containing a high proportion of branched chain amino acids, glutamine and appropriate amounts of protein. At the same time, supplement foods or supplements rich in antioxidants, such as blueberry extract, vitamins C and E, to reduce the damage to the muscle by free radicals and accelerate muscle repair and growth.

...

"Well, it's not bad, it's very comprehensive, Brother Kai." After Zhang Peimeng finished reading it, Hu Kai smiled and said, "Of course, I didn't study for you in the past five or six years."

"I am studying for a PhD, so I'm not a slut."

This event is also the first time that Hukai has helped international front-line athletes formulate winter training plans.

In the past, it was done by God Randisu.

They are just executors.

But everything has to be the first time.

I can't just stop practicing for the rest of my life.

Otherwise, I will never be able to go out on my own.

As a retired athlete with the most complete study, Hu Kai has also obtained a doctorate exam now. This is consistent with his original timeline education, but now the things in his belly are more advanced and more authentic.

But while Hukai was fiddling with it.

Zhang Peimeng's words almost made his face turn brown.

"Brother Kai, the plan is good."

"but……"

"Have you shown it to Su Shen?"

Hukai:...

"Give it!!"

"Just give it, Brother Kai, why do you speak so hard, as if your teeth are leaking?"

"Do you have a toothache?"

"As the saying goes, toothache is not a disease, it will cause death if it hurts. If it is toothache, go to the dentist as soon as possible. I..."

Hukai:...

toothache?

I'm having a headache!
Chapter completed!