Coordination

In Wu Shu coordination is vital.
Coordination may be divided in many branches all integrated to do body movement.
Some characteristic depend by individual heredity but in any case the training produces better capacity to everyone.
Coordination is separate and at the some time integrate world: there are motion knowledge, the direction and control capacity, adapted capacity.
These qualities contain others so like equilibrium, orienteering, rhythm, reaction, transformation, differentiation and joint movements combination.
A great ability come from a great fine motion coordination, so brain and muscles as muscles and brain work together.
To do movement a lot of actions are to be considered.
The skeleton muscles are an active component of movement to control and adjust.
The brain receives information about impossible actions.
The brain program movements and compare results, very often it adjust muscles action during the some movement.
A motion act is right when all factors to do it are know.
To know all factors we have inside some analysers that come from ears, eyes, touch, static-dynamic and kinesthetic.
The equilibrium is the human capacity to do exercises on little spaces and maintain stability in any case.
The orienting, is very correlate to equilibrium, it permit body fills where it is in the space and where it will be at the end of the actions.
The rhythm, permits to do movements in given time or change time if necessary.
The reaction, is the body capacity of answers to a stimulation; there are two types: simple and complex.
In the simple reaction the answer at the stimulation is knows because it is knows the stimulation too.
In the complex reaction at the stimulation's anwer is not knows at all and require some corrections.
The transformation, is usefull to change programmed movements when it is necessry to do right exercise.
The differentation, permit to fill all space- temporals parameters in a fine force adjusting.
The joinst movements combinations, is the coordination that combines movements between upper and lower body, right and left.
The eyes looking around give as the where we are idea, they are very important, you should tray to stand up on one leg or doing a circle with closed eyes.
The ears contain inside the equilibrim system that envy to the brain a virtual gyroscopic immagen modified to mantein a know position, brain anwers exiting the right muscles to do it; but ears help as with noises too, when we ear a shout we are able to know from which direction it moves.
The touch is the save anchor for blind people, this sense may be multified undreds time with exercises and necessity.
The feet have a particolar receptors to help body position.
When we speak on body static and dynamic situations the reality is that noting is right static, but it may have so little movements to apper in this way, everyting is in motion.
There is a great brain and body work also to mantein the erect station during breathing or blood circolation.
To improve all these factors the exercies should be rights, fasts, dynamics and changebles.
Biomechanic scince describes a lot of different exercises to improve coordination capatity, theyare exercise for intersegmentary coordination, in which you should change rhithm,direction and action, the most important things for this work are: action's continuity, rhythm in action, accuracy, a good alternation between contraction and decontraction and of course fluidity in motion.
Exercises for right perception and reaction in motion; exercises for rapidity; exercise for rapidity in moving; fine skill; equilibrium and general dynamic cordination.
The Strength The strength is not so easy comcept.
It is one of conditionals capacity that are: organic and muscolar resistivity, strength ( Max, Resistence, Fast and Quick ) Muscolar strength is a joint of: maximal strength, speed strength and resistence strength.
If you use loads there are two fondamentals types of work, dynamic and isometric, their combinations produce six different metodologies: exeeding, yielding, reactiv, isochinetic, contrasting, static.
The resistence is inside strength, and it may be divised in four types: Organic aerobic resistence, organic anaerobic resistence, aerobic muscolar resistence and anaerobic muscolar resistence.
Aerobic organic resistence is when you can continue a generic muscolar stress as long as possible in aerobic conditions.
For aerobic conditions we mean when you have a muscolar work in which you use a quantity of oxigen less or equal to the max that your body can use.
Muscol is an engine that needs chemical energy, to produce muscolar work, the contraction, is necessary a compound called adenosintriphosphate ( ATP ) the ATP reduce in adenosindiphosphate, this last produce effecniness muscolar contraction, the movement.
In nature there are little quantity of ATP inside muscles, but so few that after a very little time it end.
Likely in muscol there is also the phosphocreatine for ATP resintetizzation, but also phosphocreatine into the muscol is not so much, this resintetization should be helped by nutrition with glucides ( glucose) and lipides (fat).
The combustion may occur only with oxigen presence, so is very importan how many oxigen you breath and its quality.
The organic aerobic resistece depends on individual body metabolism, the capacity to take, to transports and to relase oxigen as fast that he can.
To do all these things we should have good heart conditions as so as good gas exchanges.
When the intensity of job work is constant we have standy state conditions but if effort grows up we contract an oxigen debt.
The best system to improve earth functiuon is the interval training, in which there are three main parameters: how time of training, the intensity of training and the restore time.
The muscolar individual morphofunctional differences change the aerobic threshoud.
There are two main extreme types of muscol fibers, very different in biochemic enzimatic quality and energetic substrates ( glucides and lipides).
The max oxigen spent, the (VO2 MAX) and the anaerobic threshoud are very correlete to the muscolar section; so this constatation speaks how is hard change slow fiber into fast one.
At high sport level nobody trailer do to much experiment on this field and they find only prerequisited atlets.
For oxigen cip there are also other factors as the heavy trasported and sport peculiarity conditions; a ligh man ran with less energy than heavy one.
Long ranners have a little formula v = VO2/ C in which v is the speed, VO2 the oxigen needed and C is the quantity of energy necessary to transport one Kg for a Km ( Onces or Pounds).
C factor is influnced by biomechanic differences, phisiologic differences as muscolar elaticity and density.
All this things said that a resistence atlet have a big heart and superior capillary vascolarizzation; a marathon man have less fat than others the percentage is 10% less.
Lipides and glucides are body fuel these two sontsances are stored into muscles, liver and fat.
The body use lipides for normal fuel and glucides for super, the normal tank is ten times bigger than super.
When super fuel is end we can go with normal but is necessary slacken speed the 60% of super fuel.
There are two metods for improve these tanks, one by training and diet; training is good but diet may be very dangerous, because alternating fats and sugars you destroy human metabolism.
Diet should be varibles in quality and constant in quantity, remember that one gr of glicogen ( esagonal biologic glucose molecola) need three gr of wather.
Anaerobic resistence is the capacity that permits as long as possible a generic muscolar stress without oxigen.
You enter in this state also when the muscolar stress need more oxigen than that you can use.
When the intensity is high you probably are in anaerobic field, when organic aerobic resistence is over its limit, body changes is tank and use glicogen.
Glicogen scission produces a poisson, the lactate, after 10 seconds.
Organism may resist to lactate for nore or less 45 seconds, after this 45 seconds body must pay its oxigen debt to restart metabolic equilibrium.
To improve anaerobic resistece are necessary stress ever bigger and a special psicologic trainig to sopport lactate.
Muscolar aerobic resistence: this resistence is refered to a localized muscolar stress in aerobic condition for max time possible.
A localized muscolar stress may be the kayaker stress, his deltoides, bicipites, tripites, pectorals, dorsals work hard, all the other may be considered more or less in quite; in this way the total absolute oxigen quantity is not so great.
The atlet may contines is work in aerobic conditions.
The aerobic conditions depends by local blood circolation, capillarization, local blood volume and the time in which it appens; but there is another individual capacity, the strength, infact if two atles have their maximal power lift rispettively 100 Kg and 50 Kg, the first one fatigues less than the second, because his percentage stress is minor, if they weight the some heavy, the first atlet relative strength is bigger.
To improve muscolar aerobic conditions you should work in repetetion with loads at 30% of personal maximal effort.
The number of repetion is the maximum possible.
After two restore minutes, repeat again and this for five series.
Anaerobic muscolar resistence: If you continue to improve in intensity the local stress in aerobic conditions at last you arrive at the break point in which the oxigen needed by muscles is bigger than its metabolic possibility, in these conditions the movement will produce lactate for oxigen debt.
The correlation with muscolar aerobic resistence is clear, a big muscolar aerobic resistence needs big effort to enter in oxigen debt.
The second very impotant thing is about psicophisiologic resistence at a local muscolar fatigue.
The trainig to do lactate habit consist to do the maximum possible number of repetitions at 80% of intensity for six times intervalled by 3 minutes of rest.
To understand strength are necessary some things of anatomo functional miology.
The strength in man is a phisic quality of muscles to do tentions, for western resercers it depends directaly by its trasversal section, ( its dimentions ) and depends also in individual different manner by neural frequency for muscolar brain trasmission and viceversa.
Body man consits in 40% of its heavy in muscles of which voluntary ones are 501.
The functional unity of muscolar system is the muscol, that is a conctractile group, the contractile group are joint toghether in muscolar abdomen, threre are also uncontractile parts as the proximal tendin, the distal tendin the tendino muscolar joint and the osteo tendin.
The muscolar abdomen is divised in many fibers that rappresents the structural unit of muscol.
Every fiber is generally a cilinder shape, fibers are joined toghethe in longitudin to form primary bandage, a lot of primary bandage form secondary bandage, a lot of secondary bandage form tertiary bandage.
All these bandages are serrounded by connective tissute.
Muscol have its propriety.
The first is the estensibility when it is under traent strength.
The second is the elasticity, the capacity to turn in original shape after a contraction or traction.
The third is the contractility, its tessute may changes its shape.
The contraction changes muscolar shape but not its volume, this one produce movement and muscolar power.
Contraction as I said depends by section and by number of stimulate fibers, this is the anwer because two men of some muscolar shapes may have very different maximal strength.
Different kind of trainig produce different syncronizations in motion unity.
The strength is the capacity to developas the some time the biggest number of motion unity by an high neural frequency descharge.
Frequency and rhythm are in relation each other, this explain the human tendency to dance following a music rhythm, the personal rhythm may be breath, heart beat or better their syncronization.
In normo human type th max descharge fequency is about 50Hz in a very trained man it may be 130Hz.
Motion unit identikit.
The neuron is under a lot of timolations in positive and inhibitor, the action is the result, of course the max descharge appens when there are no negative stimolations.
The slow motion units have neurons able to do down frequency but for a log time, these neurons are connected with red fibers (stf twitch fibers).
The fast motion units have fast speed of conduction to do fast contraction and rensponsable of power strength, their neurons are connectewd with white fibers (Stf fast twitch fibers).
Red and white fibers are called rispetively fasic and fasten.
The differents between these fibers depends on oxidation, glicoic, speed, intensity and contraction's time.
Red fibers are rich of mioglobin that carry oxigen in blood and determins the red colour.
White fibers are exactly the contrary, they are very fast, and spends much more glicogen.
In the midle there are many indefinite fibers that are biochimich adattaments at training.
Training changes reserver of energetc substrates as glicogen and phosphates, but it changes nerves structure, as dimentions of assons, with significative variation on neuromuscolar funtionality.
The super sincronizzation or ipersincronizzation is the expression of trainig work.
Muscolar ipertrophy is not so easy to do in natural way and in anycase rappresents more body heavy, this changes the strength heavy rapport; relative strength falling down.
If you want muscol mass you should work in intensity,weith short rest, in these conditions the ATP consume stops new muscolar proteins syntetization to built up the destroyed one's, so in this way there is a proteic hunger, when protein arrive the organism produces bigger number of muscolar proteins than in normal or mid training conditions; this process is called supercompensation.
In supercompensation have an important role creatina, amminoacids, phosphates, ADP and ATP, these componds regulate the genoma activity, so they change numbers of nuclei, the quantity of DNA and RNA.
On contrary of how belived little years ago big training work may change much more longitudinal fibers.
The strength classification are as so as the number of reserchers who have write something about it.
Everybody have hes right point of view, but the extreme semplification is: explosive strength, maximal acceleration and minimun resistence; fast strength,submaximal acceleration, resistence less of maximal, Slow strength, acceleration more or less zero with maximal resistence.
Speed.
Velocity is to do movements in short time.
Velocity depends by reaction time, single movement speed and frequency of movements.
These three factors are indipendent each other, you may have a good reaction time but slow in movement.
The velocity have two main groups cyclic and acyclic.
Cyclic velocity is determinated by repetition of some action as fast that you can ( run byke kayak swimming).
A in the acyclic velocity the single movement is not repeated but one movement must be coordinated with others as fast that you can.
To do movement there are five phases that will be appen in succession: there is a receptor exciting, the stimolation pass into nervs net to form affector segnal, the stimolation is transmitted to central nervs system, the anwer trasmisssion from central system to muscles and at last muscolar stimolation with its contraction.
Every phase takes a little time that joint toghether doing a limitation in speed.
A serius training transforms complexes reactions in simples doing a conditioning reflex, in realty every movement may apper equal but it is only symilar.
You work to do very know movements in know situation but expecially in fighting condition the anwer will be ever complex.
The fighter sees the adversary guard, he thing about about opponent movements, the fighter choises an action if it is possible to do a real action at last he trasmits to muscles the correct stimolation to do action.
All these phases require time from 0,25 to 1 second and there is not relction between reaction speed and movement speed, they are two different things.
To do movement speed you need fast strength, joints mobility and specific coordination.
The first helps quite status and wins evenctually external resistences; the second helps internal resistences and more excurtion in the movement using more time to develop strength; the third helps body syncronizzation.
A very important role for explosive action depends by concentration capacity, this capacity is individual but it may trained by will.
In China's martial arts will is the word to do everithing from ancient times.
Mobility and stretching Stretching produces only benefit to your body.
It prevent injiurios an articolation mobility.
Mobility have two main components, flexibility and strech capacity.
There are many stretching metods, the most dangerous may be the bouncing stretching that cause a lot of micro break in muscles reducing its extensibility; this danger depends by muscles conditioned reflex to resist at heavy sollecitations.
So there are three safety metods that exclude stretching reflex: The passive static stretching, the active static stretching and the stretching contraction relaxation.
The passive static stretching manteins the body in stretching position without high gravity using only own heavy.
To do this are necessary 20 or 30 seconds.
In the active static stretching the stretching position follows the contraction of antagonist muscol; this produce a braker reflex in stretching muscol that help its stretching work.
To do this are necessary 10 or 20 seconds.
The third stretching System is called also neuromuscolar proprioceptive facilitation.
The word proprioceptive is refered on the some muscol place neuromuscolar fuse and muscolar fiber.
This metod is very safe, so safe that is very used in riabilitation terapy.
It consits in this way: take stratching position, contract the muscol in an isometric tension for about 5 seconds, relax for 2 or 3 seconds and at lost strecth in static tension for 10 seconds; then reapeat this sequence; contraction, relax and stretch do this not less of three times.
Of couse the stretching work will be better if it is preceded by a general body worm up.
The third stretching system is more safe and chip in time.
Meanwhile muscolar fibers are contract in isometric tension the muscol length remain the some for an external point of view, but inside miofibrille contraction is equilibrate by tendons and muscolar bunches; in this moment the Golgi muscolotendons receptors are heavy stimolated, these receptor are located in muscolotendons joint, when they are relaxed develop a supplementary muscolar relax by their brake action on neurons.
In trecthing also breath is very important, in ianlaxion muscolar tension growup on contrary in exalation muscol tension go down so you strecth more if at the some time exale.
Even wester doctors retain that articolar mobility is under daily variations, generally in the afternoon and in the evening you may stretch better than erlier in the moring.
Go back to coordination, you should have many types of strength, equilibrium, fantasy, elasticity, fine skill, reaction capatity, transformation capacity, orientering and rhytm.
In one chinese word you may have a Chan situation, do the rigth thing at the right time.
All coordinations ability develops each other, more abilty you have and more you will have in future, the secret is the variability of stimolation.
Meditation: Meditation is very usefull to develop coordination, stretching and strength, meditation is a thinking concentrate on one point, this point is not necessary an own body point but also an objet or a beam of ligth.
Concentration is the contrary of cretivity in which your mind go up and down throught ideas and dreams.
Of course a very creative man can be ables to concentrate himself; concetration may help everyone to solve specific problems in a very strage manner.
In China there are many schools and way to study, understand and live meditation, some of them are used by martial artist.
The specific art to study meditation is the Qi Gong.
Qi gong term is referred to every exercise about special vital energy called qi by chineses and Prana in devanagari ( sanscrito ) actual north India.
Gong means work, so qi gong is energy work, Qi is everywere, principally in the air and we breath it with respiration, all qi gong tecniques begin from how we breath and continue how to control this Qi into the body.
This special trainig is activated by raising Qi ( inspiration ).
There are two fondamental groups of Qi: Wai gong to enforce muscles and Nei gong for internal organs.
Tai Qi quan is itself a qi gong school.
Every kind of Qi gong may be divised in: Jin Gong, passive training or in Don Gong, active trainig.
Qi Gong terapy is an olistic system that fights ultimate cause of illness.
To Do Qi work is necessary fallind down in a special mind and body condition called Ru Jing; Ru Jing is a very relaxed condition in which tripping thinking are gradually stopped and actention is concentrate in only one thing.
In Following pages we descride some basilar exercises of Qi Gong but not for this less important.
Expecially for terapy and for healt there will be more elastic ideas to do postures, it depens by the real body condition of the pratictioner.
For basic generally a determinate body position influence internal organs, so Diao Shen may be do in stand up, in seat down or on the floor.
Position is important but not as so as general relax condition obteined.
The Diao Xi for breathing is concentrate on a soft regolar round respiration without forching.
The Diao Xin, for mind do silence into your brain so you may listen what your body do.
In this case the difficult the distraction.
In Qi Gong there are other abilities who you shoud do and one very important is the tougue position; it should be positioned on palate or waving follow respiaration; togue pointed on palate and its movements produce a particolar qi connection an saliva over production that digestive zone stimulation.
Tougue pointing is a tipical taoist exercise called Zhou Tian Gong the praticacants concentrate energy into Dan Tien ( Dan Dian ) more or less in belly region, then they comand qi in sort ov circolation before in perineo region, along vertebral coloum to head and at last tourn in Tan Tian.
This circolation from high and down is canalized in two ( tubes ) Ren and Du that joint toghether in upper palate.
It is a good thing combine active and passive exercises, wait for little solid steps is better than noting, select easy exercise before, find a quite place for practaising, not too hot or too cold.
The better time to practaise Qi Gong is in the evening or night.
Generally a quarter of hour or half is a good time at beginning.
Never practaise with stomach empty or full, when you are too tired or angry.
It is necessary learn diphramatic and toracic breathing, in these practaises soft flowing of breath is more important of long air retentions, at last stop your exercise when it stress brain.

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