ACADEMYCONSEILS DU PROENCYCLOPEDIE

Pourquoi la vitesse de la Tête de Club diminue ?

En serrant ses bras le long de son corps la patineuse Yoko Kawaguti diminue son moment d’inertie et gagne de la vitesse dans sa rotation. En 2015, elle est devenu la première paire de l’histoire à effectuer deux sauts quadruples lancers dans un programme et la première à effectuer une boucle quadruple lancer.

« Au moment ou le shaft est à la verticale lors du downswing, l’importance de la force de réaction au sol sous le pied séparait les swings rapides des swings lents.« 

Avec l’ autorisation de Dr. Sasho MacKenzie, Université St. Francis Xavier

Le plus long du Champions Tour menace toujours à 300 mètres du tee. De toute évidence, ils bénéficient d’une technique et d’un séquençage efficaces, mais beaucoup ont également fait un excellent travail en prenant soin de leur corps. Voyons comment les golfeurs peuvent optimiser leur entraînement et leur préparation pour tenir le temps des pères.

Pour envoyer une balle loin il faut lui transmettre de la vitesse.
– Pour gagner de la vitesse il faut disposer d’énergie et l’utiliser au mieux.
– À la montée nous accumulons de l’énergie potentielle de pesanteur.
– Pendant la descente nous transformons cette énergie en énergie cinétique (énergie de mouvementavec un minimum de pertes pour accélérer jusqu’au finish.
– Pour ce faire nous devons diminuer la résistance (moment d’inertie) de l’ensemble « bras-club » en nous regroupant au maximum.
– La solution consiste à diminuer la longueur de l’ensemble bras-club en resserrant nos bras au plus prêt du corps .

« Couples d’ interaction golfeur-terrain »

Selon la 2 ème loi du mouvement de Newton, le couple externe net agissant sur le corps est égal au taux de changement de son élan angulaire. Le couple net ici signifie somme de tous les couples agissant sur le système. Alors, qu’est-ce que le couple ?

Figue. 1 montre un boulon en tournant par une clé. Le centre de la tête de Bolt est le centre de rotation (COR) à travers lequel l’axe de rotation perpendiculaire au plan de rotation passe. La force agissant sur le corps de la clé ne passe pas par le COR et forme donc un bras de moment (ou bras de levier). Moment bras voici la distance la plus courte du COR à la ligne d’action (LOA) de la force (Fig. 1).

Puisque le couple est une quantité vectorielle, il a à la fois magnitude et la direction. Son ampleur est le produit du moment bras (d) et de l’ampleur de force (F) (Eq. 1 en figue. 1). La direction est le long de l’axe de rotation et perpendiculaire au plan de rotation. L ‘ exemple de clé donné dans la Fig. 1 génère un couple dans les aiguilles d’une montre. La direction suit la règle dite de vis droite. Quand une vis droite est tournée dans le sens des aiguilles d’une montre, la vis avance. Lorsqu’elle est tournée dans le sens des aiguilles d’une montre, la vis se déplace en arrière. La direction la vis bouge est la direction du vecteur de couple. C ‘ est pourquoi l’axe de rotation est perpendiculaire au plan de rotation. Pour plus d’informations sur le couple, veuillez visiter http://drkwongolf.info/biom/moment.html.

Conceptuellement parlant, exprimer le couple comme le produit du bras de moment et de la force est significatif puisqu’il met en lumière le concept de bras de moment. Cependant, exprimer mathématiquement l’ampleur et la direction séparément (Eq. 1 dans la fig. 1) n’est pas que idéal et le vecteur de couple peut être exprimé en tant que produit croisé (x) du vecteur de position et le vecteur de force (Eq.) 2 en figue. 1), à la place. Ici, le vecteur R est la position relative d’un point sur le LOA au COR.

Le produit croisé (x) est une façon spéciale de multiplier deux vecteurs. Lorsque la position et les vecteurs de force s’expriment en composants (Eqs. 3 & 4), l’opération transversal effectue les calculs présentés dans Eq. 5

(La figue) 2). Le vecteur qui en résulte (M) est perpendiculaire au plan formé par les deux vecteurs et la direction est déterminée par la règle de vis droite (figue. 2). Eq. 5 garantit que (1) l’ampleur est égale à l’instant temps de bras force, et (2) la direction suit la règle de vis droite. Le vecteur de position peut être tiré du COR à n’importe quel point de la LOA (Eq. 6). Comment fonctionne le concept de couple dans la balançoire de golf alors ?

Dans l’article 8 (#GolfBiomechanics 8 : Golfeur-Ground Interaction 1), j’ai expliqué que le système golfeur-club possède des élans linéaires et angulaires. L ‘ élan angulaire du système sur le COM est la somme des élans angulaires des segments et du club. J ‘ ai également expliqué que le COM est considéré comme le point de référence (COR) dans l’analyse du mouvement angulaire du système de golf-club. Contrairement à l’exemple de la clé à boulon montré dans la fig. 1, le COR se déplace pendant la balançoire.

Comme le montre la figue. 3, deux groupes de forces extérieures agissent sur le corps du golfeur : la gravité (poids du système golfeur-club) et les forces de réaction au sol (GRF). Parmi ceux-ci, le vecteur de gravité passe toujours par le COM (i. e., COR) et son bras est toujours zéro. Autrement dit, la gravité ne peut pas ajouter un couple au système golfeur-club et ne peut donc pas affecter l’élan angulaire du système. Les GRF sont les seules forces extérieures qui peuvent générer des couple externes sur le COM. Note aussi dans la figue. 3 que deux couples externes (T) agissent directement sur les pieds. Les flèches rouges aux petits cercles montrent les vecteurs de réaction au sol (GRM). J ‘ ai ajouté des petits cercles à ces vecteurs pour info pour différencier les vecteurs de couple des vecteurs de force. Les GRMs sont à propos de l’axe vertical, ce qui signifie qu’ils ne provoquent que des rotations dans le plan horizontal. Visitez http://drkwongolf.info/biom/grf.html pour plus d’infos sur GRF et GRM.

Avec la résistance à l’air ignorée, le couple net agissant sur le corps à propos du COM est la somme des couples produits par les GRF (GRF) et les GRF) et les GRM agissant directement Eq. 7

La figue. 4. Eq. 7 peut être plus loin vers Eq. 8 qui montre essentiellement trois termes. Le premier terme est le couple GRF généré par le GRF combiné sur le COM. Le deuxième terme est le couple pivotant généré par les GRF individuels sur le centre de pression combiné (COP). Le troisième terme est le couple de contact pied, la somme des GRMs individuels. Ces trois termes représentent différents mécanismes de génération de couple. Le couple GRF est le couple généré par les GRF qui peut s’expliquer par le GRF combiné. Il possède les trois composants (Eq. 9). Le couple pivotant est le couple généré par les GRF qui ne peuvent pas être expliqués par le GRF combiné. Le couple pivotant n’a que la composante verticale (Eq. 9) car les couples générés par les GRF autour des axes horizontaux (x et y) sont équilibrés sur la COP combinée. Le couple de contact du pied est dû aux interactions directes entre les pieds et le sol.

Ainsi, le mécanisme de couple GRF explique 100 % des couples horizontaux net sur les axes horizontaux. Le couple vertical net sur l’axe vertical provient des trois mécanismes mais la majorité est expliquée par le mécanisme pivotant. Visitez http://drkwongolf.info/biom/fgmom.html pour plus de détails sur ces trois mécanismes. J ‘ expliquerai plus ces couples dans le prochain article.

J ‘ ai souvent la question que pourquoi le couple pivotant est calculé sur la COP combinée, pas la COM. Les couple GRF générés par des GRF individuels sur le COM ont été divisés en deux termes : cela expliqué par le GRF combiné et qui n’est pas expliqué par le GRF combiné. Autrement dit, cette division a été réalisée pour comprendre le mécanisme de génération de couple plus en profondeur.

Il est évident que l’élan angulaire du système de golf-club ne peut être modifié que par les GRF et les GRM. C ‘ est pourquoi il faut bien utiliser le sol pendant la balançoire. Seulement à travers l’interaction golfeur-terrain, on peut développer l’élan angulaire du corps et accélérer le corps angulaire. Les GRF et les GRM peuvent être manipulés de manière substantielle en modifiant le schéma de swing. Restreindre le mouvement inférieur du corps ne provoque un effet préjudiciable sur le mouvement angulaire du système golfeur-club.

Écrire cela à 26 ans peut sembler étrange ou ironique pour certains, mais l’une des parties les plus gratifiantes de mon travail consiste à améliorer les niveaux de golf (et la vie) pour certains de mes clients plus âgés. «Ancien» est un terme subjectif, qui ne doit pas être identifié simplement par le nombre d’années de vie. Le niveau de la fonction physique et de la santé est une mesure bien meilleure. Pour les besoins de cet article, je veux que tout le monde considère qu’ils sont «vieux». La raison en est qu’à mon avis, les programmes de formation de personnes de tous âges devraient avoir des objectifs assez similaires. De plus, le plus jeune peut commencer à s’approprier sa fonction physique, plus il est facile de développer des niveaux élevés d’athlétisme, offrant un pic très élevé à partir duquel son déclin physique éventuel imminent peut commencer. Tout aussi important, personne n’est «trop vieux» pour commencer à améliorer sa fonction physique, même si c’est un problème commun que j’entends. La réponse d’une personne à un stimulus d’entraînement peut diminuer au fil des années, mais cela ne signifie absolument pas qu’elle s’arrête ou que l’on a une excuse pour arrêter la formation si l’amélioration de la qualité et de la jouissance du golf (et de la vie quotidienne) est un objectif. C’est un article plus long que la plupart que j’ai écrit, mais s’il y a un morceau de mon travail que vous partagez avec votre famille, vos amis, vos proches, vos collègues, laissez-le être.

J’ai travaillé avec de nombreuses personnes entre 60 et 80 ans et j’ai été témoin à la fois des niveaux exceptionnels de fonction physique qui peuvent être développés et maintenus si l’on est discipliné avec un programme d’entraînement approprié tout au long de sa vie, et aussi de la transformation qui peut être faites par des personnes âgées qui suivent une formation au cours de leur cinquième, sixième, septième ou huitième décennie. Je n’ai pas encore eu le plaisir de travailler avec qui que ce soit au cours de leur neuvième ou dixième décennie, mais je suis sûr que ce n’est pas loin. Veuillez contacter si quelqu’un qui lit répond à ces critères!

Le but de cet article est de faire la lumière sur la raison pour laquelle il est absolument essentiel et non négociable que les adultes «plus âgés» aient une formation de force et de vitesse / puissance dans leurs programmes. Je ferai de mon mieux pour fournir une ventilation des dernières recherches dans ces domaines de la formation dans les populations «plus âgées», et partager comment je le combine avec mon expérience pratique pour le mettre en œuvre dans les programmes de formation.

GOLF et ÂGE :

La grande majorité des golfeurs subissent une perte importante de vitesse et de distance de tête de club en vieillissant. C’est une plainte que j’ai entendu à peu près tous les golfeurs que j’ai formés qui sont dans la cinquantaine, et certainement la soixantaine. Le score de golf et, directement ou indirectement, le niveau de plaisir du jeu commencent à diminuer à mesure que cette réduction de vitesse se produit. Faisons un point très clair. Ce n’est pas votre âge chronologique qui est principalement responsable du déclin de la distance, c’est votre baisse de force et de vitesse / puissance. Il y a une énorme différence, car l’âge chronologique ne peut pas être changé, mais les niveaux de force, de puissance et de vitesse peuvent très certainement… à tout âge.

POURQUOI LA VITESSE DIMINUE -T-ELLE AVEC L’ÂGE ?

En comprenant les mécanismes qui sous-tendent cette baisse de puissance, il devient beaucoup plus facile d’essayer d’appliquer des interventions de formation appropriées.

1 Diminution de L’activité Musculaire / Entraînement Neuronal :

Pour effectuer un mouvement, notre système nerveux central (SNC) doit activer les unités motrices (MU). Les unités motrices sont composées d’un motoneurone (nerf) et des fibres musculaires qu’il innerve. Dans un effort pour éviter la complexité, plus il y a de MU recrutés et plus vite ces signaux pour recruter des MU sont envoyés par le CNS, plus nos mouvements peuvent être forts et rapides. Ceci est bien sûr extrêmement important pour générer une vitesse de tête de club élevée. Il a été bien établi qu’à mesure que l’on vieillit, il y a une perte de MU de travail, ce qui signifie qu’il est plus difficile de générer des niveaux élevés de force et de vitesse.

2 Type de Fibre Musculaire:

Pour revenir rapidement aux MU, il convient de noter que toutes les fibres musculaires d’une MU sont du même type. Vous avez probablement entendu parler des fibres musculaires de «contraction rapide» et de «contraction lente», et ces différences de type de fibre musculaire sont très réelles et très importantes. Les fibres musculaires à contraction rapide sont capables de contractions beaucoup plus rapides et plus fortes, et sont donc vitales pour les mouvements explosifs comme le swing de golf. Il est bien établi qu’en vieillissant, il y a une diminution de la taille et de la quantité de ces fibres musculaires à contraction rapide. Il y a aussi un débat sur le fait que les fibres à contraction rapide commencent à se «convertir» en fibres à contraction lente et deviennent innervées par un neurone à contraction lente. Fait intéressant, les fibres à contraction lente ne se dégradent pas autant avec l’âge, par rapport aux homologues à contraction rapide.

3 Sarcopénie:

C’est le terme donné à la perte de taille et de force musculaire due au vieillissement. La puissance musculaire, qui est une combinaison de force et de vitesse, ne reçoit pas la même attention, mais elle le mérite certainement. En raison de l’atrophie sélective et de la perte de fibres à contraction rapide et d’autres facteurs plus complexes du système nerveux, la puissance musculaire est perdue à environ deux fois le taux de force musculaire (Skelton et al 1994). C’est un point très important à noter si le maintien d’une vitesse de tête de club élevée est un objectif. Avec des niveaux similaires de masse musculaire et une force maximale, les populations âgées ont tendance à avoir des niveaux de puissance beaucoup plus faibles.

QUE PEUT-ON FAIRE A CE SUJET -FORMATION

Bien que les informations ci-dessus puissent faire croire que tout espoir est perdu, la grande chose au sujet des muscles et du SNC est qu’ils sont très réactifs à l’entraînement, même chez les «personnes âgées». Le mot clé ici est «formation». L’activité récréative ou l’exercice général n’est pas la même chose, et la formation doit répondre à certains critères spécifiques pour un maximum d’avantages à atteindre.

En particulier, il existe deux types d’entraînement qui présentent d’énormes avantages pour inverser / retarder la perte de puissance musculaire dans les populations vieillissantes. Le premier est l’entraînement en force, qui se concentre sur le développement de la force maximale que l’on peut exercer dans un mouvement ou un exercice particulier. Avec l’entraînement en force, notre objectif principal est la production de force. Ceci est mieux accompli avec une charge «» lourde », par rapport au niveau de force de la personne. Pour les besoins de cette discussion, classons les charges lourdes comme étant la charge la plus lourde que quelqu’un peut utiliser dans un exercice particulier et effectuons 3 à 6 répétitions parfaites, mais pas plus.

Le deuxième type est généralement étiqueté sous l’entraînement de vitesse et de puissance. Un autre terme pour cela est le taux de développement de la force (RFD). RFD est généralement classé comme la quantité de force générée dans les 200 premiers ms de la contraction musculaire. C’est la différence essentielle entre la force et la RFD. Les mesures de force ne prennent pas le temps de produire une force maximale, tandis que RFD s’intéresse à la quantité maximale de force qui peut être produite très rapidement (généralement classée comme les 200 premiers ms de contraction).

Ce point est important à comprendre et à prendre en compte car il y a une différence dans la rapidité avec laquelle les populations âgées diminuent en force, par rapport à la RFD. Comme évoqué précédemment, le RFD diminue beaucoup plus rapidement. En raison de la nature très courte et explosive du swing de golf, le RFD est un élément essentiel de la vitesse élevée de la tête du club, donc l’augmentation ou le maintien aussi longtemps que possible est une considération importante pour l’entraînement.

Dans la section suivante de l’article, je vais fournir quelques points clés de la recherche que j’ai étudiée dans ce domaine, et donner quelques exemples de la façon dont j’essaie de mettre en œuvre ces concepts dans les programmes que je fournis aux clients à la fois en personne et en tant que une partie de mes services de formation en ligne.

RECHERCHE :

Entraînement en force maximale: Wang et al (2016) a réalisé une étude impliquant 11 hommes avec un âge moyen de 72 ans (+/- 3 ans) et 13 hommes avec un âge moyen de 24 ans (+/- 2 ans). Le groupe plus jeune devait agir comme un contrôle, et n’a pas terminé l’intervention de formation, ils ont juste été testés au début à des fins de comparaison. Les deux groupes étaient en bonne santé, mais aucun des deux n’a effectué de musculation dans le cadre de leur activité régulière. Les chercheurs ont obtenu un squat maximum d’une répétition (1 RM) dans une machine de squat hack, à 90 degrés de flexion du genou.

3 fois par semaine pendant 8 semaines, le groupe de personnes âgées a effectué un échauffement, puis a terminé 4 séries de 4 répétitions avec 85-90% de leur 1RM dans le même exercice de hack squat. De manière critique, les sujets ont été informés de terminer la phase de levée de l’exercice le plus rapidement possible, ce qui est essentiel pour stimuler le SNC à recruter autant d’UM que possible, le plus rapidement possible. Il a été démontré par le passé que cette intention de déplacer la charge «lourde» le plus rapidement possible pendant la phase ascendante de l’ascenseur avait un impact bénéfique sur le RFD. Lorsque le sujet a pu effectuer plus de 4 répétitions, la charge a été augmentée de 5 kg.

Après les 8 semaines d’entraînement où les sujets âgés ont été re-testés, il y a eu une augmentation moyenne de 41% de la taille des fibres musculaires à contraction rapide, et une augmentation moyenne de 32% du pourcentage de fibres musculaires à contraction rapide présentes. 1RM dans l’exercice de hack squat s’est amélioré de 68% en moyenne, et le RFD a augmenté de 48% en moyenne. Avant le test, il y avait des différences significatives entre ces scores dans les groupes jeunes et vieux. À la fin de la formation, les valeurs 1RM et RFD dans le groupe «vieux» étaient similaires à celles des jeunes.

Entraînement RFD ou «High Velocity»: Pereira et al et al (2012) ont mené une étude qui ressemble davantage aux critères de puissance ou d’entraînement RFD par opposition à la force maximale. 56 femmes avec un âge moyen de 62 ans (+/- 5 ans) ont participé à l’expérience. Le groupe était divisé en deux, 28 formant le groupe d’intervention et 28 dans un groupe témoin. Aucun des sujets n’avait d’antécédents d’entraînement en résistance.

La résistance des deux groupes a été testée dans l’extension de jambe 1RM, le développé couché 1RM et la force de préhension par dynamomètre. Deux tests de puissance ont également été effectués. Il s’agissait du saut vertical et du lancer du ballon assis. J’étais très heureux de voir ces deux tests de puissance inclus car ils sont rarement utilisés dans les études avec des populations plus âgées, mais sont très pratiques et facilement reproductibles. (Ils font également de grands exercices d’entraînement)

Pendant l’intervention de formation, le groupe expérimental a effectué 3 séances de formation par semaine pendant 12 semaines consécutives. Au cours des 12 semaines, les sujets sont passés de 3 séries de 10 répétitions avec 40% de leur 1RM à 3 séries de 4 répétitions avec 75% de leur 1RM à la fois dans l’extension de la jambe et le développé couché. Il faut encore noter que les sujets ont été encouragés à se déplacer le plus rapidement possible pendant la phase ascendante de l’ascenseur. C’était un mouvement explosif, pas un rythme lent et régulier. C’est un point d’une importance vitale. Pour le saut vertical et le lancer du ballon assis, les sujets sont passés de 3 séries de 2 répétitions à 2 séries de 3 répétitions. Il s’agit d’un volume de travail extrêmement faible pour le saut et le lancer. (Cela peut avoir été délibérément maintenu aussi bas en raison de la nature non formée des sujets).

Du pré au post-test, le groupe expérimental a augmenté sur le développé couché 1RM en moyenne 61,8%, l’extension de jambe 1RM en moyenne de 44,1%, la hauteur de saut vertical de 40,2% et la distance de lancer de balle de 17,2%. Aucun changement significatif n’a été observé dans le groupe témoin.

APPLICATION PRATIQUE :

Les résultats de recherche comme ceux fournis ci-dessus et les observations du monde réel rendent les avantages de ces modalités de formation impossibles à ignorer, et j’essaie toujours de les inclure comme élément des programmes de formation de mes clients, en personne et en ligne. Cela étant dit, un certain sens doit être appliqué au moment de décider comment entraîner des mouvements à force élevée (force) et à grande vitesse (RFD) dans les populations plus âgées.

C’est là qu’avoir l’expérience de la mise à l’échelle, de la régression et de la progression de différents exercices et modes devient inestimable. Une évaluation précise de l’état de préparation des clients dictera le point de départ de la formation, et le temps et les ressources qu’ils sont prêts à engager donneront une indication de l’endroit où vous pouvez vous attendre à les aider à progresser.

L’entraînement en force maximale, par nature, est mieux accompli avec des exercices où le client est dans un environnement où des forces élevées peuvent être produites et où la probabilité de blessures ou de mésaventures est faible. Les mouvements composés de base tels que les variations des charnières / soulevés de terre des hanches, les squats et les poussées et les tirages du haut du corps ont tendance à bien fonctionner selon mon expérience. Une fois que l’athlète est compétent dans la mécanique de l’exercice, une simple échelle de taux d’effort perçu (RPE) est un excellent moyen de choisir le poids à utiliser pour l’exercice. Permet d’utiliser la charnière de hanche / soulevé de terre à titre d’exemple, et vous avez programmé pour que l’ensemble se compose de 6 répétitions. Commencez avec une charge conservatrice et une fois l’ensemble terminé, demandez au client / vous-même de donner à l’ensemble une note de difficulté sur 10. Je dis aux clients que 1 n’est rien et 10 est un effort maximum complet, extrêmement dur, et aucun autre représentant n’aurait été possible. Le point idéal se situe entre 7 et 9, alors ajustez-le en conséquence jusqu’à ce que vous ayez une charge qui peut être levée en parfait état avec un RPE de 7-9 / 10. Si la technique commence à dériver à mesure que la charge augmente, abaissez-la à la charge la plus lourde qui peut être effectuée avec une forme parfaite. La charge ne doit jamais changer de technique.

La vidéo ci-dessous montre différentes variations de la charnière de hanche / soulevé de terre, avec quelques modifications qui peuvent être appliquées en fonction des circonstances du client telles que la taille, la mobilité, le contrôle moteur, les blessures antérieures, etc. Le schéma de progression ici, ainsi que la méthode de poids RPE la sélection devrait minimiser les problèmes:

Pour les golfeurs, les méthodes que j’ai trouvées les plus efficaces pour entraîner des mouvements à haute vitesse / RFD sont le saut et les variations de lancer / slam de médecine-ball. Les variations de lancer de médecine-ball sont généralement assez simples à mettre en œuvre car la plupart des golfeurs sont habitués à effectuer des mouvements similaires en pratiquant leur swing de golf. Les sauts, d’un autre côté, peuvent être un peu intimidants pour les personnes légèrement déformées ou celles qui ont des blessures aux membres inférieurs. Je commence ces clients avec des exercices comme des «extensions triples» ou des «power-ups» où l’on essaie toujours de produire de la force très rapidement, mais aucun impact de l’atterrissage d’un saut ne se produit. Généralement, avec un certain temps, tout le monde évolue ensuite vers une variation de saut très basique, comme un saut de contre-mouvement ou un saut de zone basse.

Voici un exemple de saut de contre-mouvement, idéal pour la puissance du bas du corps et les RFD.

Le lancer du ballon de médecine rotatif à genoux est un programme d’exercice I pour développer la stabilité et la puissance de rotation du torse.

Formation et blessures: le manque d’éducation en ce qui concerne les avantages, les commentaires mal informés et sans instruction des médias, la peur de se faire du mal / d’aggraver une vieille blessure, d’être en mauvaise forme / trop vieux, sont les raisons les plus courantes pour lesquelles les gens hésitent à ce sujet. Type de formation.

Rien ne me dérange davantage au sujet des personnes qui ne s’entraînent pas en force ou en puissance à cause de la peur des blessures. C’est complètement ridicule. Pour citer un excellent entraîneur de force et de conditionnement et chercheur Bret Contreras

« Si vous pensez que soulever des poids est dangereux, essayez d’être faible, être faible est dangereux ».

Il a parfaitement raison. Bien sûr, des précautions doivent être prises et le programme d’exercices doit être adapté à un niveau qui convient à l’individu. Cela est vrai pour tout. De plus, l’amélioration des niveaux de force dans les mouvements et les muscles appropriés est un excellent moyen de réhabiliter les vieilles blessures persistantes et d’éviter que des blessures n’apparaissent à l’avenir. La recherche est très claire sur la musculation aidant à la prévention des blessures.

Vous avez essentiellement deux choix.

  1. Ne vous entraînez pas pour la force et la puissance, laissez-vous devenir progressivement plus faible et plus lent au fil du temps, diminuant votre plaisir de jouer au golf et la qualité de la fonction physique générale.

  2. Prenez possession de votre entraînement de force et de puissance, prenez où que vous soyez maintenant comme point de départ et lancez-vous dans un plan d’amélioration… qui peut être considérablement amélioré, quel que soit votre niveau de forme physique ou votre âge!

J’espère que les informations fournies dans cet article vous ont fait prendre conscience de l’importance cruciale de l’entraînement pour garder vos muscles et votre système nerveux forts et rapides. C’est l’un des meilleurs investissements de votre temps et de votre énergie pour maintenir la vitesse de votre tête de club et une qualité de vie générale élevée aussi longtemps que possible.

Si vous avez des questions, n’hésitez pas à nous contacter par e-mail:  fitforgolf18@gmail.com .

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