RU2793509C1 - Method for performing hip exercise by a user - Google Patents

Abstract

FIELD: physical exercises.

SUBSTANCE: invention relates to methods for performing physical exercises using simulators and can be used to develop thigh muscles. Perform exercises for the thigh muscles. The user is positioned on the bench, he/she places one feet on the floor, and the thighs of the other leg on the second part of the bench, and the user performs exercises for the thigh muscles under the load of the leg placed on the second part of the bench.

EFFECT: method provides an increase in the efficiency of the exercises for the muscles of the biceps of the thigh when using the simulator for the development of the muscles of the thigh.

5 cl, 1 dwg

Description

The invention relates to methods for performing physical exercises using simulators and can be used to develop thigh muscles.

As a prototype, a method was chosen for the user to perform exercises on the thigh muscles, including the stage of the user taking a position with his stomach down to the bench, consisting of two mirror-inclined parts, so that the upper body of the user was located on one part of the bench, and the lower part of the user's body on of the second part of the bench, the stage of fixing by the user of his position on the bench by wrapping his hands around the handles located in front of the bottom of the bench, the stage of the user performing exercises on the thigh muscles under load by performing reverse bending of the lower leg located on the second part of the bench, while both legs of the user are located on the second part of the bench and is involved in the reverse flexion of the lower leg [US 4509746 A, publication date: 04/09/1985, IPC: A63B 23/04; A63B 21/00; A63B06/21; A63B23/035].

The disadvantage of the prototype is the low load on the biceps femoris due to the location of both legs on the second part of the bench, as a result of which the muscles of the back and buttocks take on part of the load during the exercise, which reduces the effectiveness of the user performing the exercise on the biceps femoris when using the simulator for developing thigh muscles , resulting in a significant deterioration in the effectiveness of the user's exercise on the thigh muscles as a whole.

The technical problem to be solved by the invention is the need to improve the effectiveness of the exercise performed by the user on the thigh muscles.

The technical result to which the invention is directed is to increase the efficiency of the user performing exercises on the muscles of the biceps of the thigh when using the simulator for the development of the muscles of the thigh.

An additional technical result, to which the invention is directed, is to reduce the risk of injury to the user when performing an exercise on the muscles of the biceps femoris when using a simulator for the development of the thigh muscles.

The essence of the invention is as follows.

The method for the user to perform exercises on the thigh muscles includes the step of the user taking a position with his stomach down to the bench, which consists of two mirror-inclined parts, so that the upper body of the user is located on one part of the bench, and the lower part of the user's body is on the second part of the bench, step the user fixes his position on the bench by wrapping his hands around the handles located in front of the bottom of the bench; Unlike the prototype, at the stage of the user's position on the bench, he places one leg with his feet on the floor, and the thighs of the other leg on the second part of the bench, and the user performs exercises on the thigh muscles under the load of the leg located on the second part of the bench.

The stage of positioning the user on the thigh muscle simulator allows the user to take the necessary position for performing the thigh muscle exercise on the simulator. The step involves the user taking a belly-down position against a bench consisting of two mirror-inclined parts, so that the user's upper body is located on one part of the bench, and the user's lower body is on the second part of the bench. The lower body refers to the thighs, shins, feet, as well as the movable joints of the lower extremities, including the hip joint. The upper body refers to the torso from the pelvis to the neck, the upper limbs and their movable joints, and the user's head. The mirror inclination of the parts of the bench refers to the inclination relative to the vertical axis separating the parts of the bench. In a mirror incline, both parts of the bench are directed at an angle to the floor, or the part intended for the lower body is directed at an angle to the floor, and the part intended for the upper body is directed parallel to the floor.

At the stage of the user's position on the bench, he places one leg with his feet on the floor, and the thighs of the other leg on the second part of the bench, which allows to reduce the load on the muscles of the back and buttocks, as well as reduce the static load on the biceps of the thigh during the exercise. As a result, the dynamic load on the biceps femoris increases, which makes it possible to increase the efficiency of the exercise on the muscles of the biceps femoris when using an appropriate simulator.

When one foot is placed on the floor, the surface of the foot of this leg may be completely or partially located on the floor. The most preferred option would be to place the entire surface of the foot on the floor, since with a partial location of the foot on the floor, uneven distribution of the load during the exercise occurs, namely, high tension in the ankle joint, which increases the risk of injury to the user during the exercise. In addition, when the load is unevenly distributed, non-target muscles are involved, namely the calf muscles and the anterior thigh muscles of the leg standing on the floor, as a result of which the effectiveness of the exercise for the biceps femoris is reduced.

When one leg is on the floor, the shin of this leg can be located perpendicular or at an angle to the floor. The most preferred option would be to position the lower leg perpendicular to the floor, since in this position a right angle is formed between the foot and lower leg. This reduces the use of non-target muscle groups, resulting in increased efficiency and reduced risk of injury to the user during the exercise of the hamstrings.

With one foot on the floor the thigh of this leg may be parallel or at an angle to the lower leg. The most preferred option is to position the thigh at an angle of 150-170° to the lower leg by bending the knee joint. This position puts less pressure on the knee joints, further reducing the risk of injury during the hamstring exercise.

With one foot on the floor, the user's thighs may be perpendicular or at an angle to each other. The most preferred option would be the location of the hips at an angle close to the perpendicular, namely in the range of 80-100 °. This minimizes the stress on the muscles of the back and buttocks and increases the stress on the hamstrings during the exercise, which can further improve the efficiency of the user's exercise.

The stage of fixation by the user of his position on the bench provides a fixed position of the upper body during the exercise on the thigh muscles. The stage can be carried out by stretching the arms forward and grasping the handles located in front of the bottom of the bench.

The step of the user performing a load exercise on the thigh muscles causes the muscle tissues of the biceps femoris to contract, resulting in an increase in the thickness of the muscle tissues of the biceps femoris over time. The stage is carried out by reverse bending of the ankle of the leg, located on the second part of the bench of the simulator. Reverse bending involves moving the ankle of the leg under load from the top position, in which the ankle is perpendicular to the thigh, to the bottom position, in which the ankle and thigh form a single straight line.

In this case, the load on the ankle of the leg can be carried out by fixing the load or cuff connected to the load, a given mass on the lower part of the ankle or lower leg, as well as using guides on the simulator for developing thigh muscles connected to the loads. The most preferred embodiment of the stage is to fasten the cuff, connected by a cable with the load of the block simulator, to the user's lower leg before the stage of positioning the user on the simulator so that when the lower leg with the cuff is moved to the lower position during reverse bending, the cable forms one line with the leg. This allows you to completely relax the muscles in the lower position, providing a greater amplitude of contraction of the muscle tissue of the biceps femoris, resulting in an additional increase in the effectiveness of the exercise.

Additionally, in the course of performing reverse bending, the user can bring the foot of the leg with the cuff when moving from the lower position to the upper one and spread the foot when moving back. This allows you to reduce the load on the calf muscle of the leg, further increasing the tension of the biceps femoris, increasing the efficiency of the development of the biceps femoris.

The method for performing the exercise on the thigh muscles may additionally comprise the step of adjusting the angle between the mirror-inclined parts of the bench to a predetermined level, which can be performed before the step of positioning the user on the simulator. This allows you to choose the optimal angle based on anthropometric parameters and the level of the user's susceptibility to physical activity, increasing the efficiency of the exercise. The angle adjustment can be accomplished by interacting with the incline adjustment means located on the machine. The tilt adjustment means can be made in the form of a telescopic rod fixedly fixed between the beam and the bench, or in the form of a beam, one end of which is fixedly fixed on the bench, and the free end is designed to be placed in the grooves along the height of the inclined base beam.

The invention can be made from known materials using known means, which indicates its compliance with the criterion of patentability "industrial applicability".

The invention is characterized by a set of essential features previously unknown from the prior art, characterized in that at the stage of positioning the user on the bench, when the user performs the exercise on the thigh muscles, the user places one leg of the foot on the floor, and the thigh of the other leg on the second part of the bench, and performs by the user, exercises on the thigh muscles are carried out under the load of that leg, which is located on the second part of the bench. This allows you to reduce the degree of involvement of non-target muscles, namely the muscles of the back and buttocks, during the exercise, as a result of which the dynamic load on the biceps femoris increases, and also allows you to reduce the static load during the exercise on the muscles of the biceps femoris, as a result of which a significant increase in the thickness of the muscle fibers occurs faster. tissue of the biceps femoris.

The invention has a set of essential features previously unknown from the prior art, which indicates its compliance with the criterion of patentability "novelty".

In the prior art, there is known a method for a user to perform a thigh exercise, in which reverse bending under load is performed with both legs located on the bench of the thigh muscle simulator.

However, the prior art does not know how the user performs an exercise on the thigh muscles, in which, at the stage of the user's position on the bench, one leg is placed on the floor, and the thighs of the other leg are placed on the second part of the bench, and the user performs the exercise on the thigh muscles under the load of that legs, which is located on the second part of the bench. In view of this, the invention meets the criterion of patentability "inventive step".

The invention is illustrated by the following figures.

Fig.1 - The simulator for the user to perform exercises on the thigh muscles, side view.

In order to illustrate the possibility of implementation and a better understanding of the essence of the invention, an embodiment of its implementation is presented below, which can be modified or supplemented in any way, while the present invention is by no means limited to the presented embodiment.

The invention works as follows.

The user fixes the cuff, connected by a cable with weights on a block simulator, in the lower part of the lower leg of one leg.

The user assumes a position on the thigh trainer in the following manner.

The user, being in front of the simulator, interacts with the adjustment device 1, fixed on the base 2 of the simulator, and adjusts the angle between the mirror-inclined parts 3 and 4 of the bench, selecting the optimal angle based on the anthropometric parameters and the level of the user's susceptibility to physical activity.

After that, the user lies down with his stomach on the bench of the simulator so that his stomach is located on part 3 of the inclined bench, and the hip joint and thigh of the leg with the cuff are located on part 4 of the inclined bench, while parts 3 and 4 of the inclined bench are fixed on the base 2 of the simulator. In this case, the user places the foot of the other leg (without a fixed cuff) on the floor so that the entire surface of the foot is located on the floor, the lower leg is perpendicular to the floor, the knee joint is bent and forms a small angle between the thigh and lower leg, and the user's thighs form an angle close to 90 °.

Fixing the position of the body on the bench by the user is carried out as follows.

The user, being in a semi-lying position, stretches his arms forward and wraps his arms around the handles 5, located in front of the bottom of the bench and directed towards the base, and places his head in the front part 1 of the bench so that his forehead is in contact with the surface of part 3 of the bench.

If part 3 of the bench forms an acute angle with the floor surface, the load on the moving parts of the user's upper limbs is carried out under the action of its own weight.

User performing hip exercise under load carried out by reverse bending of the lower leg with a cuff located on the second part of the bench. Performing reverse leg flexion under load leads to microtrauma of the muscle tissues of the thigh muscles, including the muscle tissues of the biceps femoris. Muscle tissues send signals to satellite cells responsible for repairing mechanical structures after damage, as well as for the formation of new muscle proteins, resulting in an increase in the thickness of the muscle fibers of the biceps femoris after a while.

At the time of the exercise, the user's leg, lowered to the floor, allows you to exclude the muscles of the back and buttocks from the work during the exercise, as a result of which the load on the biceps of the thigh increases, and also allows you to reduce the static load during the exercise, which allows you to increase the efficiency of the development of the biceps of the thigh when using the corresponding trainer.

In reverse flexion, the user moves the cuffed ankle from an upper position, in which the ankle is perpendicular to the thigh, to a lower position, in which the ankle and thigh form a single straight line. At the same time, in the lower position, the direction of the cable and the leg with the cuff in the extended state forms a straight line, resulting in complete relaxation of the biceps femoris.

Additionally, in the course of performing reverse bending, the user brings the foot with the cuff when moving from the lower position to the upper one and spreads the foot when moving from the upper position to the lower one.

The arrangement of the user's body parts relative to the elements of the simulator for the development of the thigh muscles described above allows to reduce the involvement of non-target muscles, providing the maximum dynamic load on the hamstring during the exercise.

The user, based on his own level of physical development and training plan, independently determines the number of approaches and repetitions during the exercise. After completing a predetermined number of sets and repetitions of reverse bends, the user stands up from the simulator, removes the cuff from the first leg and fastens it to the second leg, after which he repeats the above steps of the exercise on the thigh muscles.

Thus, the technical result is achieved, which consists in increasing the efficiency of the user performing the exercise on the biceps muscles of the thigh when using the simulator for the development of the thigh muscles, thereby improving the efficiency of the user performing the exercise on the thigh muscles as a whole.

Claims (6)

1. A method for a user to perform an exercise on the thigh muscles under load, including the step of the user taking a position with his stomach down to the bench, consisting of two parts inclined relative to the vertical axis, so that the upper body of the user is located on one part of the bench, and the lower body the user on the second part of the bench, the stage of the user fixing his position on the bench by wrapping his hands around the handles located in front of the bottom of the bench, the stage of the user performing exercises on the thigh muscles under load by performing reverse flexion of the lower leg located on the second part of the bench, characterized in that at the stage position of the user on the bench, they place one leg with the surface of the entire foot on the floor, and the hips of the other leg on the second part of the bench, while the leg is placed with the foot on the floor so that the thigh of the leg whose foot is placed on the floor is located at an angle of 150 -170° to the lower leg, and at an angle of 80-100° relative to the thigh of the leg located on the second part of the bench, and the user performs the exercise on the thigh muscles under the load of the leg located on the second part of the bench. 2. The method according to claim 1, characterized in that the lower leg of the leg, the foot of which is placed on the floor, is placed by the user perpendicular to the floor surface. 3. The method according to p. 1, characterized in that the load of the leg, which is located on the second part of the bench, is carried out by fixing the cuff on the user's lower leg, connected by a cable with the load of the block simulator. 4. The method of claim. 3, characterized in that when performing leg flexion, the user moves the leg to the lower position, in which the cable and leg form a single straight line. 5. The method according to claim 1, characterized in that when performing leg flexion, the user brings the foot of the leg together with the cuff attached to its lower leg when moving from the lower position to the upper one and spreads the foot during the reverse movement. 6. The method according to claim 1, characterized in that before the stage of positioning the user on the simulator, the angle between the parts of the bench inclined relative to the vertical axis is adjusted based on anthropometric parameters and the level of the user's susceptibility to physical activity.

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