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You may have seen infants who have been born for weeks or months. When his hand touches a graspable object, he grasps it tightly. If you encounter a crossbar that can withstand the baby's weight, he can immediately grasp it without special training and can suspend his body within a short time. This is a typical grip reflex, everyone has it, and it's born. The ancestors of human ancestors, by grasping this survival instinct, climbed and jumped among the trees. When they caught the branches, they could immediately climb and suspend the body to perform activities such as finding food and living.
The body drape generated after grasping is actually a kind of near-natural exercise activity, which has a great effect on enhancing muscle strength, coordinating dexterity, and improving response ability. Currently used in people's fitness activities, it has more special significance for the health of the elderly.
When overhanging, the shoulder straps are subjected to weight pulling, which makes the shoulder deltoid, pectoralis major, and other shoulder strap muscles all subject to certain gravity traction and strive to contract and gradually increase muscle strength. The biceps and triceps of the upper arm, the extensor and flexor of the forearm, and even many small and medium muscles of the wrist, finger, and palm, are all stretch-stretched and forced to contract to support weight. in. This traction training on the shoulders and upper limbs can significantly enhance the muscle strength of the shoulder straps and upper limbs and hands. The shoulder joint is the joint with the highest degree of human motion. It usually stays in the natural position of adduction and internal rotation for a long period of time. If there is no necessary large-scale joint movement, it may cause inflammation around the shoulder joint. This is a degenerative disease mainly manifested as shoulder joint dysfunction and pain. It is more common in elderly people over the age of 50, so it is called "five shoulders." For example, if a person exercises a grip on a bar to suspend the body, the shoulder joint will have a certain amount of time to abduct and rotate to the maximum active position. The shoulder joint capsule and surrounding tendons and ligaments are fully stretched. This is for prevention. The occurrence of periarthritis in the elderly is of great significance.
When doing drogue exercise, it is not just the hands that hold the bars, so that the body is sagging against gravity, and in fact there is coordination of the whole body movement. For example, at the same time as the lower limbs are relaxed naturally, the abdominal muscles and the back muscles exhibit a certain degree of nervous contraction, so that the body remains in a coordinated state. Therefore, the seemingly simple drape exercise is actually a whole body activity, that is, the large muscle groups necessary for the whole body have appropriate participation, making it a movement that promotes body coordination and enhances the ability to respond. So, how do you perform draping exercises? First, choose the ground of the site as dirt or grass to prevent wrestling. Then do a good job: first do a few full-body aerobics exercises to fully stretch the body's large muscles and large joints, especially the key activities of the upper limb shoulders, elbows, wrists, fingers and other joints to adapt to the following to be carried out Grab horizontal bar and hanging limb exercises.
After the whole body is in motion, stand in front of the horizontal bar that is just in contact with your arms when you stand up. Focus on the horizontal bar, look up at the horizontal bar, reach out and grasp it tightly, grasp it, try the dangling feeling, and then bend back. Take off your legs and let your weight fall completely on the wrists and shoulders of both upper limbs. Hold it for 1 minute or so. Then stand firmly on the floor and let go for 1 minute. Repeat the above exercise program for about 3-6 times. It can be done every morning and evening.
If you have a certain training base, you can choose a height bar that can be gripped by about 10 centimeters from the vertical jump. If you do not support your arm, the draping time can be reduced to 30 seconds or less, and gradually increase the draping time.
Note that if you feel a slight soreness and pain in your shoulders, it is a normal reaction and you can recover after proper rest. If you feel physically weak or have a particular pain in your shoulders, you need to see a doctor to see if there are any sports injuries and take timely treatment.
It should be emphasized that the draping exercise has a certain exercise load, and not all middle-aged and old people can participate. People with poor physical fitness or suffering from chronic diseases must consult a sports medicine expert to grasp the correct methods and precautions; suffer from cardiovascular system, respiratory system, and other internal organs diseases, and have poor compensatory functions, as well as physical disabilities. People with joint disorders such as lower back knees and knees are not suitable for this exercise. !
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