RU2620146C1 - Muscle training method - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: performing physical exercises aimed at consecutive training of limb antagonists with impaired function, with alternate weighting of groups of muscles that are opposite in function. During the exercises, exercise proprioception by balancing on an unstable platform, and alternate exercises for weighting muscles with balancing on an unstable platform. Each movement is performed with weighting and pausing for 1 second in the middle of the amplitude, starting to perform the exercises with three approaches at 5 repetitions. Further, in the absence of a patient's fatigue state, the number of repetitions of exercises is increased by 1. In the case of fatigue, the number of repetitions in the approach is reduced by 1. If the number of repetitions the patient performs less than 5 times, the number of approaches is reduced by 1, and when 15 repetitions are reached in one approach, the number of approaches is increased by 1. In the process of performing the exercises, gradually increase or decrease the burden created by the appropriate sports equipment, under the control of the patient's ability to perform the achieved number of repetitions and approaches with the previous weights.

EFFECT: increase in muscle strength, endurance, the amplitude of movements in the joints after various injuries and diseases and in healthy people with a lack of physical activity, the development of proprioception with the provision of safe training regimes in managing loads.

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Description

The invention relates to medicine, namely to physiotherapy, traumatology and orthopedics, and can be used in the rehabilitation of patients after injury and diseases of the limbs, and for athletes.

Any restriction of limb movements due to injuries or diseases, as with a lack of physical activity, is manifested by muscle hypotrophy and a decrease in motor sensitivity - proprioception. Proprioreceptors collect and transmit data on active and passive muscle contractions and loads on the skeleton, due to which the muscles stabilize the joints during movements. In this regard, an important task of training limbs is the development of speed-strength capabilities of the neuromuscular apparatus and endurance in controlling motor load.

Analogue (1): The “Method of physique correction” is known (Khimich O.K., Beloguzov V.N. RF Patent No. 2014101 by Application No. 4927966/14 of 04/18/1991, A61N 1/36, published on 06/15/1994). The method consists in conducting physical exercises taking into account the heart rate corresponding to the thresholds of aerobic and anaerobic metabolism. Additionally, electrical stimulation of the adjusted muscles is carried out depending on their fatigue for 5-8 minutes at a current amplitude selected within 10-30 mA and a pulse frequency of 50 Hz. In order to reduce muscle fatigue by providing dynamic feedback between the load while maintaining the training effect, additional electrical stimulation is performed at the threshold level of pain for 2-5 minutes, and the time of fatigue onset is used as a controlled parameter.

The analogue of (2). The well-known "Method of training coordination of movements and a set of elements for its implementation" (Sosnin V.V., Sosnina E.D. Patent of the Russian Federation No. 2143298 according to the application No. 98105420/14 dated 04/02/1998, A63B 21/00, published on 12/27/1999) . The method consists in moving the body in space on rolling or sliding bearings by changing the number and / or location of the reference points. In the method, the rolling or sliding bearings are fixed to at least four limbs of the human body. In addition, the supports can be fixed on the back, head and other places.

An analogue of (3). The well-known "Method of dosing the motor load" (Smirnov G.V., Buylova T.V., Dorofeeva G.I. Patent of the Russian Federation №2164375 for application No. 98119205/14 from 10.21.1998, A61B 5/02, А61Н 1/00, published 03/27/2001). Carry out the registration of heart rate and angular acceleration in the joint during motor load. When the maximum angular acceleration is increased by more than 2 times or the heart rate is 1.5 times, the motor load is stopped.

An analogue of (4). The well-known "Method of physical training" intra-strength training "(Komissarov Yu.V. RF Patent No. 2143299 by application No. 98112521/12 of 07/06/1998, A63B 21/002, published on 12/27/1999). The method involves the uniform development of muscle antagonists. The effects of volitional tension on the muscles quantitatively prevail over the counteraction of the muscles to external power loads created through a set of sports equipment.

Criticism of analogues:

- physical exercises with electrical stimulation of muscle contractions are not supplemented by training of proprioception, which would significantly increase the effectiveness of classes;

- training in spatial coordination of the body is carried out without the directed development of strength and endurance of certain muscle groups of limbs;

- the use of special devices to control the load on the muscles prolongs the training time, requires the availability of this equipment and training personnel to work with it, and also does not provide control of all muscle groups;

- when dosing loads, the person’s ability to perform certain exercises and general fatigue are not taken into account;

- the use of the rod and other accessories in people who have suffered diseases or injuries of the musculoskeletal system for training motor memory is impossible due to muscle weakness.

Prototype: As a prototype method, we took “A way to enhance human health” (Arabuli Z.S. Patent of the Russian Federation No. 2112488 according to the application No. 97106756/14, А61Н 1/00 dated 05/07/1997, published on 10.06.1998). The patient performs physical exercises with maximum tension of the group of opposing muscles. Repeat each exercise until fatigued. Go to training other groups of opposing muscles. Perform physical exercise for as many groups of opposing muscles as possible at the same time. Exercise is performed before bedtime.

The disadvantages of the prototype method are:

- training of proprioception is not carried out;

- no assessment of the limits of permissible loads in order to increase or decrease the approaches and repetitions of exercises for dosing efforts;

- the use of additional weights and accessories is excluded, while in the case of disability caused by trauma or disease, after a certain number of workouts, the effective restoration of the function of segments in which muscle hypotrophy and stiffness are more pronounced requires additional effort.

The purpose of the invention: The purpose of this invention is to provide muscle training with an increase in the effectiveness of exposure to muscles due to the development of proprioception, load management during classes and the use of additional weights.

The essence of the invention

The proposed method includes training of proprioception both by balancing on an unstable platform during physical exercises, and by alternating physical exercises with balancing on an unstable platform for 1 minute. The instructor sets the number of sets and repetitions of exercises. Begin to perform exercises with 5 repetitions. The minimum number of approaches is 3, and repetitions 5. If a person does not complain of fatigue and easily performs exercises, which indicates a good functional state, then the number of repetitions of exercises is increased by 1. When 15 repetitions are achieved in one approach, the number of approaches is also increased by 1. If a person complains of fatigue and hardly exercises, which indicates an unsatisfactory functional state, then the number of repetitions in the approach is reduced by 1. If the number of repetitions is less than 5 times, then the number of approaches is reduced by 1. And in this case, the exercises are repeated 5 times.

The training of the muscles of the upper and lower extremities is carried out every other day for 1.5 hours by means of physical exercises with alternating weights of the antagonist muscles, with simultaneous maximum constant tension of the group of opposing muscles and a stop in the middle of the amplitude for 1 second. Movements are slow. During exhalation, exhale, while relaxation - inhale. During a second pause, breathing is not held. With the simultaneous tension of the antagonist muscles, the joints carry a double load, since the multidirectional forces tend to balance each other. With additional weights with rhythmic slow movements in opposite directions, the load on the joints decreases by the amount of weights, as the muscles counter the load. At the same time, additional training of the muscles themselves takes place, which is a condition for their recovery and development. A short pause of 1 second is necessary for training muscle endurance, since after it requires repeated efforts to resume movements. Weighing means the load created by the efforts of the instructor and sports equipment.

During the movements, the instructor creates an obstacle by the strength of his hands, but allowing him to complete the movement, and counts out loud to 3, and then offers to keep the tension reached and counts out loud to 5, after which he gives the command to relax. The rest time between repetitions is 5 seconds, and between sets 30 seconds. During training, a person balances on an unstable platform, as shown in FIG. one:

- trainee (Fig. 1, position 1);

- instructor (Fig. 1, position 2);

- unstable platform (Fig. 1, item 3).

Physical exercises are carried out taking into account the neutral-zero position, taken as the starting position, in which they return after performing the effort. For the shoulder joint, the arm should be lowered along the trunk. For the elbow joint, the arm is bent in the joint at right angles. For the wrist joint, the hand should be in line with the forearm. Performing movements, they strive to achieve average normal indicators:

1. The shoulder flexors train, bending the limb in the shoulder joint to 65 °, and the extensors, unbending the shoulder in the shoulder joint to an angle of 35 °;

2. The muscles that take the shoulder train, moving the limb to an angle of 90 °, and the muscles leading the shoulder, leading the limb to an angle of 10 °;

3. To train the muscles that turn the shoulder outward, the limb bent in the elbow joint at an angle of 90 ° is turned outwards to 40 °. The muscles that turn the shoulder inwards train by turning the limb inward to 60 °.

4. When training the flexors of the forearm, the forearm is slowly bent to 150 ° in the elbow joint, and the extensor - unbent to 10 °;

5. Work with the flexors of the brush consists in bending the brush to 50 ° with tension of the extensors, and training of the extensors of the brush, on the contrary, in extension to 35 ° -60 ° with tension of the flexors;

6. Training of the muscles performing beam abduction involves the beam abduction up to 20 ° -30 °, and the muscles performing the elbow abduction - the elbow abduction up to an angle of 30 ° -40 °.

Upon reaching the opportunity to perform exercises with 5 sets of 15 repetitions, they proceed to training with weights by means of dumbbells weighing 0.5, 1.0 and 2.0 kg. When during exercises with dumbbells weighing 0.5 kg, the number of approaches increases to 5, with 15 repetitions, they switch to exercises with dumbbells weighing 1.0 kg. Accordingly, when reaching 5 approaches with 15 repetitions, they proceed to exercises with dumbbells weighing 2.0 kg. During exercise, they are balanced on an unstable platform, as shown in FIG. 2:

- trainee (Fig. 2, position 1);

- dumbbell (Fig. 2, position 2);

- unstable platform (Fig. 2, item 3).

During training of the muscles of the lower extremities, when the strength of the hands of the instructor is used as a burden, the trained person balances on an unstable platform on one leg. The instructor holds the second lower limb with his hands, resisting movements, as shown in FIG. 3, where:

- trainee (Fig. 3, position 1);

- instructor (Fig. 3, item 2);

- unstable platform (Fig. 3, item 3).

Physical exercises are carried out taking into account the neutral-zero position, taken as the starting position, in which they return after performing the effort. For the hip and knee joints, the leg is in line with the body. Performing movements, they strive to achieve average normal indicators:

7. Hip flexors train, bending the limb, if possible, in the hip joint to an angle of 130 °, and extensors, unbending the limb to an angle of 10 °;

8. The muscles that remove the thigh, train, removing the limb in the hip joint at 30 ° -50 °, and the muscles leading the hip, leading the thigh at 20 ° -30 °;

9. Work with muscles performing external limb rotation consists in hips turning 40 ° -50 ° outwards, and work with muscles performing internal limb rotation lies in hips turning 30 ° -40 ° inward;

10. To work with the shin flexors, they try to bend the limb in the knee joint to an angle of 120 ° -150 °, and with the shin extensors - bend to 5 ° -10 °;

11. Work with the flexors of the foot consists in flexing the foot in the ankle joint to 40 ° -50 °, and with the extensors of the foot - in the extension to 20 ° -30 °.

Upon successful completion of 5 approaches with 15 repetitions, they proceed to the implementation of 7, 8, and 10 exercises with a harness, while balancing on an unstable platform. To train the muscles performing movements in the hip joint, a tourniquet loop is fixed on the lower third of the thigh, as shown in FIG. 4, where:

- trainee (Fig. 4, pos. 1);

- harness (Fig. 4, position 2);

- unstable platform (Fig. 4, item 3).

To train the muscles performing movements in the knee joint, the tourniquet loop is fixed in the ankle region, as shown in FIG. 5, where:

- trainee (Fig. 5, position 1);

- harness (Fig. 5, position 2);

- unstable platform (Fig. 5, position 3).

Upon reaching the ability to carry out 5 approaches to exercises with 15 repetitions, they proceed to exercises with weights built-in weight at the power station. Each exercise at the power station is alternated with training of proprioception on an unstable platform, balancing 1 minute. They begin with exercises with a load of 5.45 kg, increasing the number of sets to 5, and repetitions to 15. Then they proceed to exercises with a weight of 10.9 kg. Accordingly, when reaching 5 approaches with 15 repetitions, they proceed to classes with a weight of 16.35 kg. When training muscles at the power station, the limb position at the power station at rest is taken as the starting position. The volume of movements performed depends on the functional state of the person and the structure;

12. To train the extensors of the shoulder and forearm, perform a bench press while sitting. At the same time, they extend the arms in the elbow joints, holding on to the horizontal arms;

13. To train the flexors of the shoulder and forearm, they also carry out a craving for the back of the head and chin, holding on to the bar and sitting facing the back;

14. Also for training the flexors of the forearm, grab the handles of the crossbar attached to the cable at the base of the seat frame of the power station in a sitting position and bend the arms in the elbow joints;

15. Training of adductors is carried out while sitting, bringing arms in the shoulder joints. At the same time, the arms are bent at an angle of 90 ° in the elbow joints, and the forearms abut against the vertical stops on the side movable racks;

16. Training of the biceps of the thigh is performed in a standing position facing the power station. In this case, the knee rests against the upper seat cushion, and the lower leg is placed behind the lower cushion and abuts against it by the Achilles region. Bending the lower leg in the knee joint and returning to its original position;

17. For training the quadriceps muscle of the thigh, the legs are extended in the knee joints in a sitting position, when the knees lie on the upper pillows, and the lower legs rest against the lower pillows with the front surface in the ankles;

18. Hip flexors are trained while standing, bending a limb, straightened in the knee joint. The loop of the lower pillar of the power station is put on the lower part of the lower leg;

19. Training of the abducting muscles of the thigh is carried out in a standing position sideways to the power station. The leg is in a loop worn at the level of the ankles. In this position, the limb is straightened in the knee joint;

20. Training of the adductor muscles of the thigh is carried out in a standing position sideways to the power station. The leg is in a loop worn at the level of the ankles. In this position, the limb is straightened in the knee joint.

Examples of specific applications of the method

Example 1. Mr. M., 45 years old. A history of fracture of the external condyle of the right tibia. Operated. After surgery, the limb is immobilized with a gypsum tire for a period of 1.5 months. After removing the tire, significant muscular hypotrophy was observed, movements in the knee joint 15 °. He walked on crutches. 2.5 months after surgery, classes were recommended to restore the function of the lower limb. Muscle training was carried out simultaneously with the development of proprioception with the control of permissible load limits. Initially, exercises 7, 8, 9, 10, and 11 were performed with the participation of an instructor. By the fourth lesson, the number of approaches increased to 5 with 15 repetitions. The range of motion in the knee joint increased to 45 °. I switched to walking with a cane. Then, during six classes, 7, 8, 9, and 10 exercises with a tourniquet were performed. He noted the appearance of confidence in the gait, an increase in the circumference of the thigh and lower leg, as well as the amplitude to 95 °. He walked on a cane, limping. The number of approaches increased to 5 with 15 repetitions. In this regard, classes at the power station were started, where exercises 16, 17, 18, 19 and 20 were performed. By the 16th training, an increase in the amplitude of movements in the knee joint was noted to 120 °. He began to walk without additional support, without limping. He returned to work.

Example 2. Mr. M. 56 years. In the anamnesis - dislocation of the right shoulder with a fracture of a large tubercle. After reduction of the dislocation, the limb was immobilized with a gypsum tire for a period of 1.5 months. After removing the tire, significant muscular hypotrophy was noted. Flexion in the shoulder joint was 45 °, and extension 20 °. The lead was 10 °, and the lead was 0 °. The outer rotation was 10 °, and the internal rotation was 20 °. Muscle training was performed simultaneously with the development of proprioception under the control of permissible load limits. Initially, exercises 1, 2, 3, 4, 5, and 6 were performed with the participation of an instructor with 3 sets of 5 repetitions, standing on an unstable platform. By the sixth lesson, the number of approaches increased to 6 with 15 repetitions. The range of motion in the shoulder joint increased: flexion to 90 °, extension to 50 °, abduction to 45 °, cast to 10 °, external rotation to 35 ° and internal rotation 60 °. Then, during two classes, exercises were carried out with dumbbells weighing 0.5 kg. Then, during two classes, he was engaged in exercises with dumbbells weighing 1.0 kg, after which he moved on to exercises with dumbbells weighing 2.0 kg. After three sessions, the flexion in the shoulder joint was 115 °, and the extension was 55 °. Lead reached 65 °, and reduction 10 °. Outer rotation was 48 °, and internal rotation 65 °. The number of approaches during exercises with dumbbells weighing 2.0 kg increased to 5 with 15 repetitions. During five classes exercises 12, 13, 14 and 15 were performed at the power station. As a result, the flexion in the shoulder joint was 140 °, extension 55 °, abduction 86 °, cast 10 °, external rotation 55 ° and internal rotation 85 °. He returned to work.

Features distinguishing from the prototype:

- training of proprioception is conducted on an unstable platform;

- during classes, the number of approaches and repetitions of exercises is specified on the basis of signs characterizing the functional state, allowing to assess the limits of permissible loads and move on to more complex exercises in a safe mode;

- additional burdening is applied with a consistent application of effort using the strength of the muscles of the instructor, tourniquet and power station;

- exercise is stopped once for 1 second during each movement in the middle of the amplitude without holding the breath.

The technical result of the invention is an increase in muscle strength, stamina and range of motion in the joints after injuries and diseases of various etiologies, and in healthy people with a lack of physical activity. The method can be used not only in medicine, but also in sports. First of all, this concerns the assessment of permissible load limits for men and women for the flexible management of muscle training in a safe mode.

Information sources

1. The method of correction of physique (Khimich O.K., Beloguzov VN RF Patent No. 20144101 by application No. 4927966/14 dated 04/18/1991, A61N 1/36, published 15.061994);

2. A method of training coordination of movements and a set of elements for its implementation (Sosnin V.V., Sosnina E.D. Patent of the Russian Federation No. 2143298 according to the application No. 98105420/14 dated 02.04.1998, A63B 21/00, published on 12.27.1999);

3. The method of dosing the motor load (Smirnov G.V., Buylova T.V., Dorofeeva G.I. Patent of the Russian Federation No. 2164375 according to the application No. 98119205/14 dated 10.21.1998, A61B 5/02, А61Н 1/00, published 03/27/2001);

4. The method of physical training "intra-strength training" (Komissarov Yu.V. RF Patent No. 2143299 according to the application No. 98112521/12 dated 07/06/1998, A63B 21/002, published on 12/27/1999);

5. The way to improve human health (Arabuli Z.S. Patent of the Russian Federation No. 2112488 by application No. 97106756/14 dated 05/07/1997, А61Н 1/00, published on 10.06.1998) - prototype.

Claims (1)

A method of muscle training by performing physical exercises, in which exercises are performed aimed at sequential training of muscle antagonists of a limb with impaired function, with alternating burdening of muscle groups of opposite function, and during exercise, exercise of proprioception by balancing on an unstable platform, and also alternate the performance of muscle weights exercises with balancing on an unstable platform, while each movement is performed with weights m and with a pause for 1 second in the middle of the amplitude, starting to perform exercises from three approaches at 5 repetitions, then in the absence of a patient’s state of fatigue, the number of repetitions of exercises is increased by 1, and in the case of a state of fatigue, the number of repetitions in the approach is reduced by 1, and if the patient performs the number of repetitions less than 5 times, then the number of approaches is reduced by 1, and when 15 repetitions are achieved in one approach, the number of approaches is increased by 1, during the exercise, gradually increase or decrease tyagoschenie created through the relevant sports equipment under the control of the patient's ability to perform reached the number of repetitions and approaches from the previous weighing weights.

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