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flexed correctly in indoor cycling class?
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, in addition to involuntary isometric contractions should be very mild or no, but we can not ignore.
A) Muscle that acts
concentric and eccentric hip extensor musculature principal:
1. Gluteus maximus
2.
hamstring hip extensor musculature secondary:
1. Cuadrado crural
2. Gluteus medius (posterior fibers)
hip flexor musculature principal:
1. Iliopsoas - Psoas
- iliac
2. Rectus femoris
3. Tensor fascia lata
hip flexor musculature secondary:
1. Sartorio
2. Gluteus minimus
3. Gluteus medius (anterior fibers)
4.
shutters 5. Muscle pyramidal
main extensor of the knee:
1. 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 of the foot:
1. Sural triceps - Twins
- Soleus
secondary extensor musculature of the foot:
1. Peroneal
2. Posterior tibial
3. Finger flexors.
main flexor musculature of the foot:
1. Anterior tibial
foot flexor musculature 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) Muscle that 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 the high demands of muscle oxygen, we performed 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 session) for 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 of muscles 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 could be:
• In first preference pray, stretch those large muscle groups involved in the specific work of pedaling. (Eg quadriceps)
• In second place, stretch those muscles that directly affect specific pedaling. (Example calf)
• Third, stretch those muscles that steadily, but not cycling specific, constantly involved in the session. (Example scapular deltoid)
• In fourth place, phasic stretch those muscles. (Eg latissimus dorsi)
† A Once you have clear the muscles to stretch, 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, that does not endanger 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 an order logical as possible when stretching the muscles differently, 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 that surrounds us.
If we clear these points when making our stretching, their success will be very close.
Other aspects to consider:
Not only we can 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
1.
type of music to choose music for that part of the session, is very personal, but it must be relaxing.
2. Music Volume
The ideal size would be slightly lower than the session, this would denote a seasonal change it also implies higher concentration, prevents the spread of the group (with loud music voices blend in among the sounds) and gives a sense of tranquility.
3.
voice 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 a technical indication on action i contraindicated or dangerous to the physical integrity of the practitioner, using a DIM NO voice, it will forcefully and 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, calm and transmit this feeling of comfort.
4. Force
lighting intensity lighting is also important in the indoor cycling class.
A softer light conveys a more relaxed, as happens 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, cons of other colors.
5. Stretch intensity
According to 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.
6. Time to spend every 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)
Under Gatorade Sports Science Center and the authors: E. Yvonne
Satterwhite, MD, CSCS
Orthopaedic Surgeon
Premier Orthopaedic Surgery, LLC
Medical Team Leader, Atlanta Beat Women's
Professional Soccer Team Atlanta, Georgia
"After a cooling program light must be followed with a stretching program"
Marc Hill, MA, CSCS, SCCC Head Coach
strength and conditioning
University of Kentucky Lexington, Kentucky
"Immediately after training, we recommend that athletes exercising 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, by the limited time available, 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. Technical
indoor cycle.
