flexed correctly in indoor cycling class?
By: Dani Montero
this article, I present it as a personal reflection.
flexed correctly in our indoor cycling classes?
Before reflecting on the subject, I would like to make a brief paragraph in anatomy and biomechanics of cycling.
During pedaling indoor cycling class, we perform flexion and extension of hip, knee and ankle on an ongoing basis, as well as isometric contractions involuntary should be very mild or no, but we can not ignore.
A) Muscle that acts
concentric and eccentric hip extensor musculature Main: Mayor
Hamstrings Gluteus
hip extensor musculature secondary:
1. Cuadrado crural
2. Gluteus medius (posterior fibers)
hip flexor musculature Main: iliopsoas
- Psoas
- iliac
rectus femoris
Tensor fascia lata
hip flexor musculature secondary:
1. Sartorio
2. Gluteus minimus
3. Gluteus medius (anterior fibers)
4.
shutters 5.
pyramidal
main extensor of the knee musculature:
Quadriceps Muscle
secondary hip extensor:
1. Gluteal deltoid - Tensor fascia lata
-
surface fibers of the gluteus maximus.
main flexor musculature of the knee:
1. Isquitibiales: - Semitendinosus
- Semimembranosus
- Biceps long
knee flexor musculature secondary:
1. Sartorio
2. Gracilis
3. Short biceps
4. Popliteal
5. Twin
main extensor musculature Foot: Triceps
Sural - Twins
- Soleus Muscle
secondary extensor of the foot:
1. Peroneal
2. Posterior tibial
3. Finger flexors.
main flexor musculature of the foot:
1. Anterior tibial
flexor musculature of the foot secondary
1. Anterior peroneal
2. Finger extensors.
main extensor musculature of the skull and neck:
1 Trapeze
2. Sterno-mastoid
cleido-3. Splenius
4. Suboccipital - Straight
posterior major and minor - major and minor
Oblique 5. Levator scapulae
B) musculature acts isometrically:
flexors and extensors of the arm and hand:
1. Biceps brachii
2. Coracobrachialis
3. Brachialis
4. Brachioradialis
5. Triceps brachii
6. Radial muscles
7. Ulnaris
8. Flexor digitorum profundus common
9. Common flexor surface of fingers
Other ...
girdle musculature:
1. Pectoral
2. Serrato
3. Deltoid
4. Trapeze
5. Grand Ridge
6. Subscapular
Other ...
C) respiratory and cardiac musculature:
Due to high oxygen demands of muscles, perform a greater number of breaths per minute and the intensity of them is much greater than in a resting state.
This, aided by the constant isometric (if you get to achieve throughout the session) of the abdominal muscles, carries a greater effort of the chest muscles.
1. Abdominal box (diaphragm, rectus abdominis, abdominal obliques, transverse and muscular pelvic diaphragm).
We also refer to the fatigue to which we subject our heart muscle.
2. The heart
As we can see, involve a large number muscle in one session of indoor cycling, the feasibility to stretch them is zero, by the limited time available, so we make a small selection of them. †
has done a good foretaste would - What muscles stretch?
One possible solution to it would be: First pray
preferably stretch those large muscle groups involved in the specific work of pedaling. (Eg quadriceps)
Second, more specific stretch those muscles that directly influence pedaling. (Example calf)
Third, stretch those muscles that steadily but not cycling specific, constantly involved in the session. (Example scapular deltoid)
Fourth, phasic stretch those muscles. (Eg latissimus dorsi)
† Once the muscles have to stretch clear, we should ask: In what order the stretch?
The answer to that question is very ambiguous, because each instructor has a different methodology, but if you need to have a clear minimum performance standards.
try to expose some of these patterns to achieve greater effectiveness in our stretching.
- should do the exercises from basic positions, easy, not commit the person.
- Avoid postures contraindicated or detrimental to the practitioner.
- Choose the type of stretching to do.
- Transitions between muscles to stretch, have to be fluid.
- Taking a logical order as possible at the time of stretching different muscles, for instance head to toe. It would be impractical to switch muscles of legs, arms, back, legs, back ....
- Eliminate ballistic movements.
- Avoid hyperextension and joint locks.
- Inspire before starting the movement and exhale when the muscle elongation.
- Avoid apneas in muscle elongation phase.
- Do not bother the person around us.
If we clear these points when making our stretching, their success will be very close.
Other aspects to consider:
Not only are we able to control all of the above, it is not easy, but we should also be able to control those aspects that influence the development of this part of the session.
- Type of music
-
Music Volume - Tone of voice used
- Force
lighting -
stretch intensity - time to devote to each muscle type music
The music chosen for this part of the session, is very personal, but it must be relaxing.
Music Volume
The ideal size would be slightly lower than the session, this would denote a seasonal change of the same, also imply greater concentration, prevents the spread of the group (with loud music voices blend in among the sound) and gives a sense of tranquility.
voice tone
Assuming that in the session, all of it should be given information as brief and concise as possible, we must apply:
A) on important issues to emphasize, such as Technical indication action i contraindicated or dangerous to the physical integrity of the practitioner, using a DIM NO tone, firmness and it will transmit a sense of security and knowledge.
B) on aspects of more relative importance, such as a positive transitional phrase between muscle and muscle to stretch, use a calm tone of voice faint but audible to all practitioners of the room, feeling calm and transmit it welfare.
Force lighting intensity lighting is also important in the indoor cycling class.
A softer light conveys a more relaxed, as is the case in the massage rooms.
By contrast, being less enlightened practitioners, we must be more attentive to possible mistakes made by our students. White light passes
purity and peace, in contrast to other colors.
stretch intensity
According Elena Martínez Gómez, Physiotherapist, who has completed his studies at the Universidad Europea de Madrid.
There are several types of stretching depending on if you have muscle contraction (active) or not (passive). We will use only for self-stretching passive stretching. Basically passive stretch follows the following scheme:
· Stretch the muscle until we find a barrier driving. The gate drive is a feeling of tightness or tension that occurs when the muscle, for whatever reason, you can not stretch. Brake is a feeling no pain.
· When you reach the barrier we stop driving, holding the position for 6-10 seconds that will decrease the tension and take the opportunity to move to another drive barrier. This sequence can be repeated 2-3 times.
• The stretching is carried out gradually and lens. This type of stretching
leaves the muscle relaxed, so are recommended for after an activity.
is very important to stretch with a low force, without using too much pressure. Do not hit the muscle
hoping they recover faster. These blows defense trigger reflex reactions that automatically cause an unwanted increase in muscle tone.
time to devote to each muscle
"Time to spend is another aspect to consider, since classes have a fixed and as good professionals we must meet those schedules.
-final position Maintaining muscle to stretch, should be extended from 6 to 10 seconds, do not fall into the trap of submitting to the music (a recommendation is to use a medium to full musical block, depending on the speed the beat of it)
"We must not stretch the muscles worked immediately after. This makes him a contract.
Ideally, you spend a short time between the end of stretching intensity loads (for which we can use the cool down)
According to Gatorade Sports Science Center and the authors: E. Yvonne
Satterwhite, MD, CSCSOrthopaedic SurgeonPremier Orthopaedic Surgery, Chief LLCMedico team, Atlanta Beat Soccer Team Women'sProfessional Atlanta, Georgia
"After a slight cooling program should be followed up with a stretching program"
Marc Hill, MA, CSCS , SCCCEntrenador head strength and conditioning University of KentuckyLexington, Kentucky
"Immediately after training athletes recommend exercises static or dynamic flexibility to begin the healing and recovery process."
(http://www.gssiweb- sp.com/reflib/refs/224/sse49final.cfm? pid = 38 & CFID = 3619960 & CFTOKEN = 37562192)
Summary:
1. Imply a large number of muscles in one session of indoor cycling, the feasibility to stretch them is zero, the short time at our disposal, so we make a small selection of them.
2. Ask: - What muscles stretch?
- In what order the stretch?
3. Several aspects to consider:
- Type of music
-
Music Volume - Tone of voice used
- Force
lighting -
stretch intensity - time to devote to each muscle
Daniel Montero Martínez
.
Superior Technical Animation Physical Activity and Sport (TAFAD).
chiropractor treatment. Personal indoor.Entrenador Cycle Technical
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