Surely you have often stopped to assess the potential of the exercises you do but You probably have not considered whether these exercises are open or closed kinetic chain.
Depending on some of your needs you will have to assess which of these exercises interest you the most since making the right choices can reduce the aggravation of certain discomforts at the muscular and articular level.
Open and closed kinetic chain exercises: how do they differ?
The open kinetic chain exercises are those in which the most distal point of the limbs moves, so that the body is fixed.
For example, in a machine knee extension or a bench press, the foot and hand respectively move during the movement instead of being fixed.
On the other hand, The closed kinetic chain exercises are those in which the distal point of the extremities remains fixed, and it is the rest of the body that moves.
Returning to the example of the quadriceps and the pecs, two examples of closed kinetic chain exercises would be squats and push-ups. In them, the feet and hands remain fixed while the rest of the body passes from a point A to a point B.
Why choose one type of exercise or another
Although they may seem similar, choosing one type of exercise or another will modify our results.
For example, while in the knee extension in machine our point of gravity remains stable, in the squat this center of gravity oscillates somewhat more depending on the stretch of the range of travel in which we are.
This in turn modifies the recruitment of muscle groups and makes some exercises become more recommended than others for certain times or for certain people.
For example, if you have just started in the gym it is recommended that you resort rather to open kinetic chain exercises, with a pattern of execution usually easier to carry out.
If you are interested in working more globally, usually Kinetic chain exercises are better when recruiting stabilizing muscles and in general the core.
The type of kinetic chain will also affect the type of forces that the joints receive, and this obviously must also be taken into account especially in the recovery or rehabilitation of injuries.
For example, in a closed kinetic chain exercise like the squat, greater compression forces are generated (parallel to the bone), increasing the stability of the knee. However, in the knee extension in machine the cision forces are greater.
If the problem is at the bone level, it may make more sense to stimulate the increase in bone mineral density with the first type of exercises, while if the problem occurs at the level of cartilage, it will be more advisable to resort to open kinetic chain exercises.
Although it may seem unimportant, choosing one type of exercise or others will be very useful if what is sought is to minimize joint impact and favor recovery after an injury.
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