Muscle Pairs and Movement (Antagonistic Pairs):
Muscles work in pairs. One muscle contracts (shortens) to create movement, while the opposing muscle relaxes and lengthens. When you punch (extend your arm), the triceps contract (push), and the biceps relax. When you pull back or block (flex your arm), the biceps contract (pull), and the triceps relax.
Push and Pull Breakdown:
Pushing = Extension of joints (Straightening the arm or leg).
Pulling = Flexion of joints (Bending the arm or leg).
Push – Punching, pushing an opponent away.
Pull – Pulling someone into a clinch, retracting after a punch for defense.
Core Concept (Stabilizers and Prime Movers)
Prime Movers (Agonists): The main muscles doing the work (e.g., chest and triceps in a push-up).
Stabilizers: Muscles that hold the body steady during movement (e.g., core muscles when throwing a punch).
Antagonists: The muscles that oppose the movement (e.g., biceps during a punch).
Martial Arts Analogy
Think of pushing as delivering a strike (force projection).
Pulling is like resetting or defending (retraction or grappling).
Smooth transitions between pushing and pulling lead to fluid technique.
Systema-Specific Drills (Pushing and Pulling)
Stand relaxed. Slowly push your palm forward while exhaling, imagining the force traveling from your feet through your core.
Pull the arm back while inhaling, maintaining fluidity. Repeat, gradually increasing speed.
This mimics real-time redirection and soft power generation.
One partner pushes slowly on your chest/shoulder, and you redirect by pulling or pushing their arm, using minimal tension. The goal is to build muscle awareness and refine structure under pressure.
Perform one-arm push-ups with fluid breathing, keeping the body soft and relaxed.
Use controlled falls (drop to the ground, push back up gently) to build adaptive strength.
Hang from a bar and perform slow, deliberate pull-ups, focusing on relaxation and smoothness.
This strengthens the back and grip for grabbing, pulling, and clinching.
Comments