The stepping angle is explained as opening to “60 degrees”.
Depending on your body, the value will vary somewhat, but the standard is said to be 60 degrees. In order to build a posture without distortion, it is necessary to understand the opening width of both feet as chitin. So why does the archery textbook explain that the stepping angle is 60 degrees? This time I will explain the reason.
■The affect that you change the angle of your feet when Ashibumi
The angle of both feet when stepping on the muscles varies depending on whether it is narrow or wide. This changes the collapse of the body and the ease of pushing in archery.
For example, if you step on the foot angle, the force to push in the target direction (force to push left and right) will increase. This is because widening the angle at which the legs open widens the muscles that rotate the thighs outward (gastrocnemius, piriformis). By stretching this muscle, the spine is less likely to be distorted when the pelvis stands upright and force is applied in the target direction.
On the other hand, if you step on your foot, the force to push forward will be strengthened. This is because by narrowing the opening angle of the legs, the muscles inside the legs are stretched and the pelvis is tilted forward. When the pelvis is tilted forward and the center of gravity of the upper body moves forward, the muscles on the back (such as the muscles on the back and thighs) work strongly. This enhances the force pushing forward.
This can be easily understood through experimentation. First, put your left arm to the side with your foot wide. Next, make sure that the other person pushes on the arm that has been extended, and that the person who has stepped on his / her foot widely pushes it back. Then, you can see that it is easier to push the foot angle wide. Or, if you step on your foot and push your arm forward, it will be easier to push forward if you step on your foot.
In other words, if you step on your foot, it will be easier to push in the horizontal direction (target direction), and if you step on it, it will be easier to push forward. This relationship is applied to the movement of pushing the bow. From Daizo to draw, push your arm diagonally, and at the meeting, push your arm in the right direction. In other words, in order to push the bow open, it is necessary to apply a force to push the bow forward and sideways.
Suppose a human pushes a bow like this. Then, due to the law of action and reaction of physics, the force that the bow pushes back the fist simultaneously occurs. In order to withstand these forces, the foot angle should not be opened too much, but it must be opened at an angle that is not too narrow.
■The angle oh your plevis is decided the width that open your legs
However, when you ask this way, many people think that “then, it ’s most stable to open it at 45 degrees.” This is because the foot angle needs to be 45 degrees in order to make the force pushing forward and the force pushing laterally work equally.
If you want to make full use of the forward pushing force, you need to open it in the direction perpendicular to the target line (0 degree). On the other hand, if you want to push hard as much as possible in the horizontal direction, it will work strongly if you make it parallel to the target line (the angle to open the foot is 180 degrees).
In other words, if you decide the angle of the foot in a direction that is easy to push physically depending on the angle of the foot, it is necessary to take an interval of 45 degrees.
But there are more important factors than the angle of the foot to push the bow open. That is “the angle of the pelvis”. In archery, the middle body is considered appropriate in the near future. The middle torso is a state in which the spine does not warp and does not bend and extends upward. In order to build such a condition, the pelvic angle should be as perpendicular to the ground as possible.
Naturally, opening a person’s leg changes the angle of the pelvis. If you step on your toes, the pelvis tends to tilt forward, and if you step on it widely, the pelvis tends to tilt backward. In this way, the ideal body construction cannot be built unless the pelvis is stepped on at an angle that does not tilt too far forward or backward.
Therefore, the muscles necessary to make the pelvis stand upright are the “muscles that rotate the thigh outward (open outward)”. This is also called “external rotator muscle (gastrocnemius, piriformis)” in the anatomical world, and is necessary for opening the thigh outside. If you do not take a posture that tightens this muscle, the pelvis will tilt forward while pulling the bow and the back will be too tight. Then, the spine is bent forward, the waist is warped, and the chest is stretched. To prevent this, it is necessary to build a posture with the external rotator tightened.
In order to do so, it is necessary to open the foot angle around 60 to 70 degrees. Other poses that raise the pelvis vertically include ballet postures and careful postures for firefighters. Important elements of this attitude include “drawing the jaw” and “tightening the butt”.
If you take a careful attitude, it will be easier to tighten your butt. And since the pelvis is easy to stand vertically, the back muscles are not stretched strongly and the strength of the chest muscles is reduced. In this way, it can be explained that the opening width of the legs is about 60 degrees to keep the pelvis upright.
■You have to train your bottom muscle because that became weaker because of age.
However, when I hear this, most people are convinced that 60 degrees is good. However, if the human skeleton is clogged with nerves or blood vessels, it cannot take the proper posture. For this reason, it is important not to be satisfied with 60 degrees easily, but to try to prepare the skeleton.
It is especially important to be aware of the aging of muscles that tighten the butt. As your age grows, your muscles in your buttocks loosen first. If the buttocks muscles loosen, the pelvis cannot stand upright and tends to tilt forward. This makes it easier for the knee joint to enter.
If this condition continues, the direction in which the knee joint and the tip of the foot are facing will not match. This causes unnecessary muscle tension on the legs and decreases stability. As a result, the ability to support the upper body is reduced
For this reason, an old archery book has the teaching “Let’s tighten the anus.” For example, the teachings of “small belly” and “Shimoge” in the explanation of Ogasawara’s shooting have the same contents. This is because the anus is tightened to use the muscles that rotate the buttocks and to raise the pelvis.
In the second volume of the textbook, Masanori Kaminaga, who practiced with Awa Kenzo, explained that “when you make a torso, you should stand a little with your hips”. In this way, it is necessary to use the muscles that rotate the thigh and build a pelvic posture.
If you simply train your feet to 60 degrees, the muscles that tighten your hips may drop. Specifically, atrophy of the external rotator muscle occurs due to “aging”, “overdose of carbohydrates”, and “lifestyle”. If the posture is directed toward the thigh only, compression and interference will occur in the nerve that passes from the thigh to the toes, resulting in stiffness in the leg muscles. This reduces the stability of the leg muscles that support the upper body.
In particular, in today’s environment, the muscles that rotate the hips tend to drop. Therefore, do not stop thinking when stepping on archery, “If you open it at 60 degrees, there is no problem.” Be sure to perform necessary muscle care and training, such as “to remove the stiff muscles of the buttocks” and “to train the external rotator muscles”.
■How to train your bottom muscle
Here, we will explain how to care for the external rotator muscle to correct the pelvis vertically and how to train it. First of all, as to how to care, try to stretch and acupressure.
Stretch takes a cross-legged posture and lifts one leg from that position. Then, the hips of the leg on the lifted side will be stretched.
In addition, if you are using shiatsu, have someone hand-press you or use a low-resilience tool. First, put your hand on the hip bone. From there, there is a part where there is a stimulus that feels “painful” when it is moved diagonally downward and toward the crack of the buttocks. A lot of nerves go through this area, and when this happens, the external rotator muscle of the butt becomes difficult to contract. For this reason, use shiatsu to relieve stiffness.
Finally, as a training method, there is a “back kick” as a recommendation. Sleep on your back and raise your knees. Next, lift your waist and stretch only one leg. If you pause for a few seconds in this pose, you can put a load on your buttocks.
Doing the above will determine the appropriate angle of stepping. If your body is shaken by stepping on it, try to strengthen the external rotator muscle and build a posture that prevents the pelvis from shaking
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