Biomechanical Basis of Suspension Point
悬吊点的生物力学基础
- Suspension point (abbreviated in picture as OP) means the “place” where the rope comes out of the
Redcord Trainer悬吊点（如图简称OP）指绳索从Redcord悬吊训练器下垂的地方
- Depending on the placement of the suspension point in relation to the joint, axial, caudal, cranial,
medial, lateral and neutral suspensions are identified 根据悬吊点与关节位置的关系，悬吊点可分为轴点，顶点，尾点，中点，侧点和中央点
- To place the joint properly in relation to the suspension point, the Redcord Trainer rope is used as a
plumb line to approximate appropriate position of the body为关节能够准确地落在相关悬吊点上，绳索与身体相对应位置成垂线
Example of Axial Hip Suspension
髋部轴点悬吊示例 Position:体位：
- Person side-lying 侧卧位
- Head supported on arm or cushion头部枕于前臂或软垫上 - Suspension point above the hip joint悬吊点在髋关节上方 - Strap at ankle of upper leg悬带置于上位脚踝
- Raise the rope until leg is horizontal升高绳索直至腿部成水平位
Axial Suspension:轴点悬吊：
- Flat path of movement on the horizontal plane动作路线是水平的
- Movement in both directions without the effect of gravity两个方向的运动不受重力影响
- Slight compression in the joint ( depending on the length of the rope)关节处轻微受压（根据绳索的长
度）
Example of Cranial Hip Suspension
髋部顶点悬吊示例 Position:体位：
- Person side-lying侧卧位
- Head supported on arm or cushion头部枕于前臂或软垫上 - Suspension point above the head 悬吊点在头部上方 - Strap at ankle of upper leg悬带位于上位脚踝
- Raise the rope until leg is horizontal 升高绳索直至腿部成水平位
Cranial Suspension:顶点悬吊：
- Convex path of movement动作路线外凸
- Negative weight throughout the path of movement动作中重力为负 - Resistance back to starting position返回起始位置有阻力 - Compression effect in the joint关节处有压迫 - Increased range of movement动作幅度增大
Example of Caudal Hip Suspension 髋部尾点悬吊示例
Position: 体位：
- Person side-lying 侧卧位
- Head supported on arm or cushion 头部枕于前臂或软垫上 - Suspension point distal to the ankle悬吊点在踝关节远端 - Strap at ankle of upper leg悬带置于上位脚踝
- Raise the rope until leg is horizontal升高绳索直到腿部成水平位
Caudal Suspension:尾点悬吊：
- Concave path of movement动作路线内凹
- Resistance increases throughout the path of movement动作过程中阻力增加 - Negative weight back to the starting position回到起始位置承重为负 - Decompression effect in the joint关节处无压迫 - Reduced range of movement动作幅度减少
Example of Lateral Hip Suspension 髋部侧点悬吊示例
Position:体位:
- Person supine 仰卧位
- Arms on the side of the body手臂置于体侧
- Suspension point lateral to the hip joint悬吊点在髋关节一侧 - Strap at ankle悬带置于脚踝
- Raise rope until leg is slightly above horizontal升高绳索高于水平位
Lateral Suspension:侧点悬吊:
- Negative weight in movement toward suspension point趋向悬吊点，承重为负
- Increased resistance in movement away from suspension point远离悬吊点，负重增加 - Oblique plane of movement leads to combined movements动作斜面导致联合动作
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版本 A 中文2008
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Example of Medial Hip Suspension 髋部中点悬吊示例
Position:体位：
- Person supine仰卧位
- Arms on the side of the body 双手置于体侧
- Suspension point medial to the hip join悬吊点在髋关节中间t - Strap at ankle悬带置于脚踝
- Raise rope until leg is slightly above horizontal升高绳索直到足部高于水平面
Medial Suspension:中点悬吊
- Negative weight in movement toward suspension point趋向悬吊点，承重为负 - Increased resistance away from suspension point远离悬吊点，负重增加
- Oblique plane of movement leads to combined movements动作斜面导致联合动作
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版本 A 中文2008
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Redcord AS版权所有
General Progression Principals
一般递进原则
The aim of Redcord Exercises is always to perform the exercises correctly and with good quality. It is therefore important to understand the general progression principals, so that every exercise can be dosed correctly for the costumer/athlete. Most exercises can be dosed according to the following principals, either alone or in combination.
Redcord悬吊练习的目的永远是完成正确的高质量的动作。因此理解一般递进原则是十分重要的，这样运动员或其他客户能正确的完成每个练习。大多数练习都可以根据一般递进原则单独或者联合增加难度。
1. Adjusting the lever arm调节力臂
Longer lever arm makes the exercise more heavy 较长的力臂可以使练习增加难度 Can be done by:可以通过以下做到：
- Altering height of rope调节绳索的高度
- Altering placement to the Redcord Trainer调节Redcord悬吊训练器的位置 - Altering placement of strap/sling on body调节悬带或绳索在身体的位置 - Standing vs kneeling position采用站立位或跪立位
2. Asymmetric training / Unilateral training不对称训练/单侧训练
By training asymmetrically the exercise is more heavy to perform, as stability and strength demand increases. 不对称训练可增加练习的难度，对稳定性和力量的要求更高。 3. Use of other Redcord Equipment 其他Redcord设备的使用
Redcord Balance Redcord平衡设备
The Balance cushion is used to increase stability and coordination demand and makes the exercises more challenging to perform
平衡垫用于增加动作难度，使动作对稳定性和协调性的要求更高 Redcord Sling Redcord钩悬带
Makes more exercises possible to do, especially for trunk and abdominals. 可以使更多动作成为可能，尤其是躯干和腹部的动作。 4. Base of support基本的保护
As base of support increases, the exercise becomes easier to perform
由于基本保护的使用，练习将变得更简单。
ActiveCore
版本 A 中文2008
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Redcord AS版权所有
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