The last thirty meters are the most intense duel.
The two will meet here.
Su Shen's speed advantage will be caught up.
There will be a fierce confrontation between two people.
There were loud shouts around.
The two began the last 30 meters of hedging.
Bang bang bang bang bang bang bang.
Bang bang bang bang bang bang bang.
The mechanism of force exerting the hip muscles during running!
During the 100-meter running cycle, the rear-pedal stage is a critical period for the hip muscles to exert force.
Su Shen should enter the rear pedal.
The gluteus maximus contracts rapidly and vigorously.
The hip joint is used as the axis to generate a stretching moment.
Just like a powerful spring pushes the thigh backwards, causing the human body's center of gravity to move forward and upwards quickly.
Bolt stabilizes the pelvis and hip joints through the gluteus medius and gluteus minimus.
Su Shen was pushing the ground with his legs in support.
The gluteal medius and gluteal minimus continue to fine-tune.
Prevent the pelvis from tilting to the non-supporting leg side to ensure that the force of the pedal is transmitted along the direction of the body's advancement.
It is transformed to the forward horizontal force to maximize the degree to push the body forward at a high speed.
Bolt increases the power of the ground and directly increases the horizontal force!
Bang bang bang bang bang bang bang.
Bang bang bang bang bang bang bang.
Seventy meters.
Bolt's muscle cross-sectional area and strength output increase.
After long-term special training this year, Bolt's hip muscle cross-sectional area has increased, muscle fibers have thickened, and the number of motor units that can be recruited when muscle contracts.
According to the principle of force decomposition, when the direction of pushing is constant, the greater the force of pushing the ground, the greater the horizontal component force.
For example, when the athlete's ground-pushing force increases from [number 1] to [number 2], the horizontal component may increase from [number 3] to [number 4], directly helping to accelerate the sprint in the last thirty meters.
Someone is lying.
This year he.
A tough group.
Su Shen is no exception.
Muscle contraction speed and explosive power.
The proportion of fast muscle fibers in the buttocks muscles is high, and this type of fiber has the characteristics of fast contraction and strong explosive power...
In the last thirty meters sprint stage.
Strengthen the nervous system and quickly recruit a large number of fast muscle fibers.
The hip muscles such as the gluteus maximus contract at extremely high speed.
A powerful explosive force is generated in a very short time.
Maintain your ultimate speed.
This explosive force acts on the ground, and the reaction force given by the ground quickly pushes the body forward, greatly enhancing the horizontal component force.
Allow Su Shen to achieve a speed breakthrough in the sprint stage.
Seventy-five meters.
Bang bang bang bang bang bang bang.
Bang bang bang bang bang bang bang.
Bolt began to stabilize the pelvic force and transmit power.
During the last thirty meters of high-speed running, the body is prone to deforming posture due to fatigue, but the gluteus medius and gluteus minimus can stabilize the pelvis.
Then when the pelvis is maintained at the correct forward angle.
The direction of force of the leg muscles is more reasonable.
The force of the ground can be directly and efficiently transmitted to the longitudinal axis of the body.
On the contrary, if the pelvis is too forward or backward, it will cause partial dispersion of the force of the ground to be turned into invalid vertical components or other directional components, resulting in waste of energy.
Bolt made here...
Much better than last year.
Significantly improved.
Mills' training helped his stable pelvis provide a stable platform for his hips and lower limbs to exert force.
Ensure that strength is maximized to forward horizontal components this season.
It's indeed.
Better.
It's indeed hard work.
Famous reputation.
Su Shen felt a huge pressure.
but……
He only has excitement.
No fear.
because.
What he wants.
That's it.
Su Shen Core Lock.
Reduce body shaking and energy loss.
When running, the body shaking left and right will consume a lot of energy and reduce the effectiveness of horizontal component force.
Even at their level, there will be shaking.
It's just a matter of size.
The smaller.
The more energy you can save.
Not just the core.
Su Shen is now textbook operation for hip muscles.
Use the gluteus medius and gluteus minimus to exert force through continuous adjustment.
To maintain the body's balance between the sagittal and coronal planes.
Used to reduce unnecessary lateral displacement.
When the high-speed movement steps land on the ground, the gluteus medius contracts in time to offset the tendency of body roll caused by leg movements.
Keep your body moving in a straight line.
Let more energy be used for acceleration in the horizontal direction.
Improve the horizontal component of the sprint stage.
This is Su Shen’s current solution to the butt.
Eighty meters.
Bolt continues to "speed up".
At least, outsiders seem to do so.
Everyone is slowing down, but he slows down even slower.
Not just...
Is it an illusion of "speeding up"?
Bolt fast muscle fibers lead the sprint and exert force.
His hip muscles have a higher proportion of fast muscle fibers (type II fibers).
According to the subdivision, it can be divided into type IIa and type IIb.
Among them, the IIb fast muscle fibers contract extremely fast and have strong explosive power. In a high-intensity sprint of 100 meters, in short-term exercise, the IIb fast muscle fibers are first recruited in large quantities.
During the last thirty meters sprint stage, as the exercise intensity increases, type IIa fast muscle fibers are also involved.
They contract quickly and forcefully, providing strong power to the hip muscles, making the ground-pushing movements fast and powerful, thus generating greater horizontal force and pushing athletes to sprint at high speed.
Bolt.
It is because of this aspect that fast muscle fibers are naturally developed.
This is a gift from God.
You have no way.
Most people do not have such powerful fast muscle fiber attributes.
In this era, if you want to train and improve, you don’t know how to do it specifically.
But in fact, later scientific issues proved that-
Fibre type conversion and training adaptability.
It can be done.
The study found that after systematic training, some slow muscle fibers (type I fibers) can be converted into fast muscle fibers.
Especially the transformation to Type IIa!
This transformation improves the overall explosive power and rapid contraction ability of the buttocks muscles. When sprinting for the last thirty meters, it can output stronger power, which helps break through the upper limit of horizontal component force and improves the sprint speed.
Su Shen was under a scientific system that was decades ahead of the times.
Guide your muscle fibers to transform.
Especially the start of this season.
Start more conversions to Type IIa.
After 80 meters, the initial explosive power supply of the phosphate system has declined.
This chapter is not over, please click on the next page to continue reading! The hip muscles mainly rely on the energy supply of the phosphate system.
Creatine phosphate (CP) in the muscles quickly divides and releases energy under the action of creatine kinase, converting ADP (adenosine diphosphate) into ATP (adenosine triphosphate), providing direct energy for muscle contraction.
This process does not require oxygen to participate, and can quickly supply energy in a very short time, satisfying the energy demand of the hip muscles for explosive power in the instant of sprinting, and ensuring the rapid increase of horizontal component force.
As the sprint progresses, the energy reserved by the phosphate system gradually decreases, and the glycolysis system begins to play a leading role in energy supply.
The hips are no exception.
Glycogen in the buttocks muscles decompose into lactic acid under anaerobic conditions and releases energy to synthesize ATP.
Although the glycolysis system is relatively low in energy supply and produces lactic acid to cause muscle fatigue, it can continuously provide energy to the hip muscles in the final stage of the 100-meter sprint.
Maintain high-intensity contraction of muscles.
Ensure that the horizontal component does not show significant attenuation during the sprint stage of the last thirty meters.
Keep athletes sprinting at high speed.
Then now.
This is the competition.
Muscle endurance is in conflict with fatigue resistance.
Bolt is in this regard. He is talented, which means he has a great talent. After training, the same training can gain more muscle endurance and fatigue resistance than others.
In this regard.
The same as his fast muscle fiber attribute value.
These are all points that I don’t know how to train systematically in this era.
In fact, through long-term training, the number of mitochondria in the buttocks muscles can also increase and increase in volume.
Aerobic metabolism enhances.
It can more effectively remove metabolites such as lactic acid.
Delay the occurrence of muscle fatigue.
At the same time, the increase in muscle glycogen reserves in the muscle can provide more sufficient raw materials for the glycolysis system.
During the last thirty meters of sprint, the buttock muscles with good endurance and fatigue resistance can maintain stable and powerful contraction, and continuously output large horizontal force, helping athletes break through the physical limits and achieve "acceleration" in the sprint stage.
Su Shen has made sufficient preparations this year.
This alone - increasing muscle glycogen reserves in muscles can provide more sufficient raw materials for the glycolysis system.
He made preparations.
It can even be said that it has made sufficient preparations.
It is not only in daily diet, but also insure sufficient staple food intake, such as rice, pasta, potatoes, etc.
For athletes who perform 100-meter sprint training, carbohydrate intake is 60%-70% of the total calories.
The "carbohydrate loading" strategy can be adopted 1-3 days before the competition or high-intensity training.
Further increase the proportion of carbohydrate intake and increase muscle glycogen reserves.
Choose the right type of carbohydrate.
Different types of carbohydrates have different differences in improving muscle glycogen reserves. Complex carbohydrates (such as whole grains and beans) digest and absorb relatively slowly, which can provide a longer-lasting supply of glucose, which is conducive to stably increasing glycogen reserves; simple carbohydrates (such as juice, sucrose, glucose in sports drinks) can quickly increase blood sugar, and the rapid supplementation of glycogen after exercise is better.
Daily diet is mainly complex carbohydrates, and you can consume simple carbohydrates in moderation to quickly replenish glycogen after exercise. For example, drinking sports drinks containing glucose and fructose within 30-60 minutes after training can accelerate the synthesis of glycogen.
For example, supplement after training after glycogen depletion.
By performing high-intensity and long-term exercise, the muscles consume a lot of glycogen. After that, high-carbohydrate foods are consumed, the muscles will over-absorb glucose to synthesize glycogen, thereby increasing glycogen reserves. This is because the body will produce a compensation mechanism after glycogen is exhausted, which will improve the muscles' ability to absorb carbohydrates and synthesize glycogen.
Su Shen can perform a long-term endurance training or multiple high-intensity interval training to reduce the glycogen reserves of the buttocks muscles.
Then, within 24-48 hours after training, take a high-carbohydrate diet for glycogen supplementation.
This will allow better resistance training stimulation.
The so-called resistance training stimulation is—
Resistance training can activate signaling pathways in muscles and increase the activity of glycogen synthetase. Glycogen synthetase is a key enzyme in the process of glycogen synthesis, and its increased activity helps convert glucose into glycogen and store it.
At the same time, resistance training can also increase muscle mass and provide more space for glycogen storage.
Through this training mode, Su Shen further promotes the increase in muscle glycogen reserves.
This is not the end.
Including rest.
During sleep, the body will undergo a series of physiological regulation, including balance adjustment of hormone secretion and optimization of metabolism. The secretion of growth hormone increases during sleep, which can promote muscle recovery and growth, and also help the synthesis of glycogen. Moreover, the body's energy consumption during sleep is reduced, which is conducive to the storage of energy and the accumulation of glycogen.
Athletes should ensure high-quality sleep of 7-9 hours a day. Establishing regular sleep time and a good sleep environment is crucial to improving sleep quality.
This is also why athletes who love to play are prone to falling into this level.
Sleep is very important for the increase in muscle glycogen reserves in athletes' muscles. If you don't do it well, you will not be able to provide more sufficient raw materials for the glycolysis system.
At the same time, Su Shen also has an alternate bath for hot and cold.
Alternating baths in hot and cold can promote blood circulation, help clear away metabolic waste in muscles, and at the same time reduce muscle soreness. This helps muscles better absorb nutrients, including glucose used to synthesize glycogen. A hot bath can dilate blood vessels and cause blood to flow to the muscles, while a cold bath contracts blood vessels. This alternating effect is like a "pump" that promotes blood circulation and the transportation of nutrients.
Nutritional aspects.
Creatine supplement.
Creatine can increase muscle strength and explosive power, and at the same time it can bring water molecules into muscle cells to expand muscle cells. This state of expansion of cells will activate nutrient transporters in the muscle, including transporters related to glycogen synthesis, thereby increasing muscle intake of glucose and helping to improve muscle glycogen reserves.
This chapter is not over, please click on the next page to continue reading! Glutamine supplement.
Glutamine is the most abundant non-essential amino acid in the human body and plays a key role in muscle metabolism and recovery. It can enhance the function of the immune system, reduce muscle fatigue and decomposition after training, and enable muscles to better synthesize glycogen. At the same time, glutamine is also involved in the energy metabolism process of cells, indirectly providing favorable conditions for glycogen synthesis.
Branched chain amino acids (BCAAs) supplement.
BCAAs include leucine, isoleucine and valine, which play an important role in muscle protein synthesis. By promoting muscle protein synthesis, increasing muscle mass, it provides more space for glycogen storage. Moreover, BCAAs can also reduce the decomposition of muscles during training, putting muscles in a state that is more conducive to glycogen synthesis.
Adjust the rhythm and intensity of the movement.
For example, the intensity of progressive training increases.
As the body adapts to training, gradually increasing the training intensity can gradually improve the muscle's metabolic ability. In this process, the muscle will adapt to increase glycogen reserves to meet the energy needs of higher-intensity training. This progressive stress stimulation can stimulate the muscle's self-regulation mechanism, promote the expression of glycogen synthesis-related genes and the increase in the activity of enzymes.
For example, arrange training intervals reasonably.
The reasonable arrangement of training intervals is crucial for the recovery and reserve of muscle glycogen. Enough intervals can give the muscles time to replenish the consumed glycogen and restore the metabolic environment in muscle cells to a state that is conducive to glycogen synthesis. If the intervals are too short and the glycogen reserves are insufficient, it will affect the quality of the next training; and if the intervals are too long, the body may experience a decrease in adaptability.
For example, aerobic and anaerobic training combined.
Aerobic training can improve cardiopulmonary function and muscle aerobic metabolism ability, and help improve muscle intake and utilization efficiency of glucose. Anaerobic training mainly stimulates muscle explosive power and strength growth. The combination of these two can comprehensively improve muscle metabolism level. Some metabolites and signal molecules produced by aerobic training can also promote glycogen synthesis during anaerobic metabolism, so that muscles have more sufficient glycogen reserves in anaerobic exercise (such as a hundred-meter sprint).
This is why he has increased training for two hundred meters in this era, not just for running by himself.
And it’s also for the sake of the hundred meters.
In addition, maintain sufficient water intake to maintain electrolyte balance.
Stress management and hormone regulation,
Because psychological stress can affect the body's hormone secretion, such as increased cortisol levels. Being in a high cortisol for a long time will lead to increased muscle catabolic and reduce glycogen storage.
Through effective stress management, hormone secretion can be regulated, cortisol levels can be reduced, and the body is in an internal environment that is more conducive to glycogen synthesis.
For example, temperature and humidity control.
Otherwise, Su Shen would not have made high prices to reform Ersha Island equipment. This is because the appropriate ambient temperature and humidity help the body's metabolism. Within a suitable temperature range, generally 20-25 degrees Celsius, the enzyme activity of the muscles can be maintained at a good level, which is conducive to the synthesis of glycogen.
In addition, some time ago, I trained and competed in high altitude areas.
The oxygen content is relatively low, and the body's metabolism will change.
In the early stage, the body may accelerate glycogen decomposition to meet energy needs. However, after a period of adaptation, the body will adapt by increasing red blood cell production and improving oxygen transportation. At the same time, it may also improve the glycogen storage capacity to cope with energy needs in low oxygen environments.
More demanding can be traced back to the impact of the biological clock on glycogen metabolism.
The human body's biological clock regulates the activity rhythm of various organs and systems of the body, including the glycogen metabolism of muscles. At different times of the day, muscles have different abilities to absorb glucose and glycogen synthesis. Generally speaking, during the active stage of the biological clock, the body's metabolic efficiency is higher, and the enzyme activity and hormone levels related to glycogen synthesis are also more conducive to glycogen storage.
This is why Su Shen sleeps like a robot every day.
Do you think it's just to go to bed early and get up early?
This is because regular routine can enhance the glycogen storage effect.
Maintaining a regular routine helps stabilize the biological clock and make the body's metabolic process more orderly. When the biological clock is stable, the rhythm of glycogen synthesis and decomposition can also be optimized, reducing unnecessary consumption of glycogen, and improving the efficiency of glycogen reserves.
Try to fall asleep, get up, eat and train at the same time every day. This regular lifestyle can strengthen the body's biological clock regulation mechanism, so that muscles can better respond to training and dietary stimuli in terms of glycogen reserves, and accumulate glycogen more effectively.
Then paired with glycogen supercompensator.
The synergy between adding vitamins and minerals.
Even continuous blood sugar monitoring before the game.
This is because through continuous blood sugar monitoring equipment, you can grasp blood sugar fluctuations in real time.
When supplementing carbohydrates to increase muscle glycogen reserves, understanding blood sugar changes can judge the body's absorption and utilization efficiency of different carbohydrates.
If blood sugar rises too quickly, the carbohydrate type or intake may need to be adjusted to ensure stable and efficient conversion of glucose into muscle glycogen, and avoid large fluctuations in blood sugar interfering with the glycogen synthesis mechanism.
This is the charm of the combination of modern technology and sports.
There are also special examples. For example, if you find that ingestion of high-sugar foods immediately after training causes a sudden increase in blood sugar but the glycogen reserve effect is not good, you can change to ingestion of sustained-release carbohydrates.
Plus muscle biopsy and metabolic analysis.
Under professional medical institutions and ethical permission, muscle biopsy is performed every 3-6 months. Combined with the current training plan and nutritional intake, the biopsy results are analyzed. If the glycogen synthase activity is found to be low, the enzyme activity can be stimulated from diet, supplements or training intensity adjustments, etc., to optimize muscle glycogen reserves.
This chapter is not finished yet, please click on the next page to continue reading the exciting content later! By analyzing these indicators, you can have an in-depth understanding of the status of muscle glycogen reserves and metabolic pathways, providing a direct basis for adjusting training and nutritional plans.
Even to the microbiota-gut-muscle axis.
Functional tights.
Psychological image training.
Extreme environmental adaptability training.
Comprehensive body function assessment.
Analysis can clarify the ratio of muscle mass to fat, understand the changes in muscle glycogen storage space; the metabolic rate measurement can be used to know the energy consumption, and provide a basis for adjusting diet and training; muscle strength and endurance tests can reflect muscle functional status and judge the impact of training on muscle glycogen reserves.
Including dynamic adjustment training and nutrition planning.
The body's response to training and nutritional intervention is dynamically changed. Using the same training and nutritional plan for a long time may cause the body to develop adaptability, resulting in the stagnation of the effect of muscle glycogen reserve improvement. According to the results of the body's evaluation and changes in the training stage, timely adjust the training intensity, frequency, method, and type and amount of nutritional intake, continuously stimulate the body, and optimize muscle glycogen reserves.
For example.
If the analysis of body composition for two consecutive months shows that muscle mass increases, but the growth rate of muscle glycogen reserves slows down, the training mode can be changed, high-intensity interval training can be increased, and carbohydrate intake time can be adjusted to appropriately increase intake before and after training.
If the endurance test shows that muscle endurance has decreased, it may be necessary to adjust the training rhythm, increase recovery time, and supplement vitamins and minerals to enhance muscle metabolic function and promote muscle glycogen reserve.
Not to mention higher proteomic analysis.
Metabolomics monitoring.
Acupuncture massage.
Massage specific acupoints can regulate the circulation of qi and blood in the meridians and improve muscle metabolism. For example, massage Zusanli, this acupoint belongs to the Foot Yangming Stomach Meridian, which is related to the function of the spleen and stomach. The spleen and stomach are the basis of acquired nature and the source of qi and blood biochemical. Stimulating this acupoint can promote nutrient absorption and transportation, enhance muscle function, and facilitate muscle glycogen storage.
Just daily life.
Light is an increase in muscle glycogen reserves in a muscle.
Provides fuel for glycolysis.
Su Shen did so much.
Not a season.
Not two seasons.
Not three, not three.
I have been doing this since I was reborn.
Ten years have been like a day.
Just ask these questions.
Can you Bolt do it?
Don’t say so much, the preparations are just for the reserve of muscle glycogen.
Just say one thing.
Create a quiet, dark and cool sleep environment, avoid electronic devices 1 hour before going to bed because their blue light interferes with melatonin secretion. You can relax through meditation and reading. Ensure 7-9 hours of sleep every night, allowing the body to fully recover and improve muscle glycogen storage ability.
This is because the body performs self-healing and metabolic regulation during sleep.
During deep sleep, hormone secretion is active and growth hormone release increases, which helps muscle repair and growth, and promotes glycogen synthesis. Good sleep can also regulate insulin sensitivity, facilitate glucose intake and glycogen synthesis.
Bolt's training is lazy, likes to stay up late, likes to drink alcohol, likes to pick up girls in nightclubs, and his work and rest are difficult to be regular during the competition period.
During the Olympics, people who go to bed until what time is the morning?
at this point.
This alone would not be possible for him to do it.
There is more than that in this regard.
so much.
He has implemented it rigorously for ten years.
Otherwise, why did he keep talking to Randy-
He always feels that his physical limit has not been fulfilled yet.
He always feels that his body still has potential to explore.
What is the reason? Is it just a subjective expression of oneself?
certainly.
No.
So Shen said so.
It is entirely based on the development of various sprint professional principles for the body's various functions and reserves in the past decade.
He is a little confident.
The talent may be inferior to monsters like Bolt.
but.
If we talk about the degree of scientific development of the body.
If we talk about the strengthening of science’s potential for the body.
Su Shen thinks he is.
Don't let it go.
Just like he thinks now-
You can't even do regular rest well.
For the development of increased muscle glycogen reserves in muscles.
How could you compare to me?
You play your talent card.
I can also play my scientific development card.
This life.
I'm not afraid of you!
This two-life combination of science punch.
you.
Chapter completed!