The Su God of the Reopening of the Sports Arena

Chapter 2497 Super Three Steps! Even Usain Bolt with his bent arms would be crushed.

Landing.

boom.

Connect the four points.

To be honest, the pressure was immense the moment I landed.

Even Su Shen himself.

They almost couldn't handle it.

Because of this momentum of rushing out.

That's just too intense.

I never imagined that one day, the supposedly extremely advanced four-point connection mode would be insufficient.

This is still the four-point connection mode after Su Shen's update.

That's terrible.

Happiness is terrible.

It seems that if we want to continue to improve the initial burst of power, then we also need to improve our landing and follow-up stance.

otherwise.

It's very likely that they won't be able to keep up with that kind of explosive power.

After forcibly stabilizing his body, he immediately followed the golden three steps without saying a word.

The core positioning of the three golden steps.

The acceleration phase paradigm is reconstructed under the dominance of the front dual lines.

The golden three steps in 100-meter sprinting.

启动后0.5-1.0秒，步频2.1-2.3Hz，步长从1.3m跃升至1.9m。

This is a revolutionary evolution of the traditional four-step golden process.

The current changes also include a core biomechanical breakthrough: efficient energy transmission and precise tension control through the anterior double fascial lines, the anterior superficial line of the arm and the anterior deep line of the arm. At this point, the original four-step acceleration goal is compressed into three steps.

This allows for a three-dimensional upgrade: "time compression, efficiency doubling, and attitude optimization."

Unlike the traditional four-step golden acceleration which relies on lower limb extension, the essence of the three-step golden acceleration is a super-synergistic system of "upper limb swing-core conduction-lower limb extension" constructed by the anterior double fascial lines. Through the elastic potential energy circulation and regeneration of the fascial chain and cross-limb energy coupling, the energy conversion efficiency of the upcoming acceleration phase is increased by up to 41% compared to the traditional four-step acceleration.

The peak horizontal acceleration exceeds 4.2 m/s, which is 20% higher than the traditional four-step method.

Ultimately, the speed exceeded 9.8 m/s within 1.0 second after startup.

It enters the stable speed range during the run 0.2 seconds earlier than the traditional four-step approach.

With the addition of the forearm double fascia lines, the core logic of Su Shen's Golden Three-Step Paradigm Reconstruction lies in:
The "tension pre-storage-explosive release-dynamic recovery" cycle of the anterior double fascial lines is precisely matched 1:1 with the lower limb extension rhythm, eliminating the energy buffering link of the "transitional fourth step" in the traditional four-step process, and utilizing the viscoelastic characteristics of the fascial chain and the rapid feedback of neuromuscular mechanisms.

The three steps are defined as "burst foundation step", "superimposed acceleration step" and "final sprint step". The three steps are linked together and each step realizes a closed loop of "energy input-conversion-output".

This upgrades the acceleration process from "gradual accumulation" to "explosive superposition," completely breaking the bottleneck of the traditional four-step speed growth.

This is the new trick he wants to show the world.

In Lausanne, because the fascia traction of both arms was not yet fully completed and was still in the training and experimentation stage, he was unable to use it.

In preparation for the Bird's Nest.

Also because of the immense pressure Bolt put on the road.

Finally, he was brought to the brink before the critical point arrived.

Breakthrough progress has been made.

That's why I say that in competitive sports, you absolutely need opponents.

If there are no opponents.

It's hard to force yourself to become a better version of yourself.

boom.

Step 1: The foundational step for explosive growth.

Tension detonation and energy infusion of the anterior double fascia lines!

After the starting transition phase ends.

The anterior double fascia line did not enter the traditional tension buffer state, but directly switched to the "explosive detonation mode".

The residual elastic potential energy will be activated instantly, releasing 15% more energy than the first step of the traditional four-step process. This energy is deeply coupled with the active contraction energy of the muscles, forming a "dual energy source" drive for the first step of the arm swing.

臂前表线的张力从过渡阶段的8-10N瞬间飙升至30-32N，较传统四步第一步峰值提升40%。

The contraction strength of the biceps brachii muscle belly reached 4.0 times that of the resting state.

The diameter of the muscle belly bulge increased by 1.4 times compared to the resting state.

The elastic fibers retract rapidly at a speed of 1.8 m/s.

It far exceeds the traditional four-step speed of 1.4m/s.

It drives the upper limb swing speed to exceed 5.2m/s.

The first step is 24% faster than the traditional four-step process.

The radial flexor carpi radialis and palmar aponeurosis exhibit a rapid switching between "rigid tension" and "elastic rebound":
When the fingers change from an extended state to a "locked fist", the palmar aponeurosis is stretched to 1.3 times its resting length.

The tension is instantly transmitted through the carpal tunnel fascia to the radial flexor carpi radialis muscle of the forearm, causing the anterior fascia of the forearm to bulge like a fully stretched steel cable, and the muscle fiber texture becomes clearly countable due to the extreme tension.

This tension is transmitted upwards along the long head tendon of the biceps brachii, triggering a "chain contraction" of the sternal part of the pectoralis major, and the pectoralis major fascia and the anterior trunk fascia form a seamless energy channel.

This reduces the tension chain transmission time from fingers to wrist to elbow to shoulder to core to 0.015 seconds, a 25% reduction compared to the traditional four-step process.

The deep anterior line of the arm plays the core function of "energy focusing" at this stage: the contraction intensity of the pectoralis minor muscle is instantly increased to 70% of the peak value, which is 55% higher than the first step of the traditional four-step process, through the rigid fixation of the scapula and rib cage.

The fixing force reaches 950N.

It limits any unnecessary horizontal swaying of the shoulders, keeping the angle between the arm swing trajectory and the sagittal plane of the body within 3°, which is more precise than the 5° of the traditional four-step method.

The synergistic contraction strength of the subclavian muscle and shoulder joint capsule is increased by 30%, and the force direction of the biceps brachii is fully aligned with the forward tilt angle of the trunk, ensuring that the horizontal component of the upper limb swing force accounts for more than 90%, which is 5% higher than the traditional four-step method.

The alternating contraction frequency of the pronator teres and supinator muscles reached 12Hz, which is 33% higher than the traditional four-step method.

This allows the forearm to quickly adjust from pronation to neutrality to supination during the arm swing.

Avoid energy loss caused by torque deviation.

Ensure that all energy is focused on the horizontal direction of propulsion.

The tension of the two fascial lines works together to create a dynamic balance of "outward burst and inward cohesion":
The front edge line provides explosive arm swing power, while the front deep edge line, through precise fixation and directional calibration, ensures no lateral power leakage.

The upper limb swing is like a rocket booster for precise launch, efficiently channeling the power from the dual energy sources to the core and lower limbs.

Then.

It will appear.

A groundbreaking biomechanical breakthrough in the coupling of upper and lower limbs!
In other words, the first step of lower limb extension forms a "zero-delay coupling" with the anterior double fascial line.

The time difference between the peak contraction of the quadriceps muscle (3400N) when the forefoot pushes off the ground and the peak swing velocity of the arm along the anterior surface of the arm is only 0.01 seconds, which is 50% shorter than the traditional four-step method.

The reaction force from pushing off the ground is transmitted upward along the anterior superficial line of the lower limb, forming an energy loop of "pushing off the ground and swinging the arm" through the core fascial chain and the anterior deep line of the arm.

This enables the energy transfer efficiency of the core area to reach 85%.

It improves upon the traditional four-step process by 7%.

The rigidity of the torso is significantly improved under the tension stimulation of the deep line of the anterior arm.

The transverse abdominis muscle tightens like a high-pressure belt, with a contraction intensity 1.5 times that of the traditional four-step method, increasing trunk rigidity by 40%.

Avoid the large force of the lower limbs pushing off, which could cause the body to sway.

The erector spinae muscles maintain high-intensity isometric contraction, forming a precise balance with the anterior tension of the pectoralis major, thus controlling the fluctuation range of the trunk forward tilt angle within 1°, which is more stable than the 2° of the traditional four-step method.

At this time, the energy infusion of the anterior double fascial lines gives the lower limb extension force an 18% "cumulative gain".

The total propulsion force of the first step reaches 4200N, which is 29% higher than the first step of the traditional four-step process.

To the naked eye, the dynamic images are extremely visually impactful.

Su Shen's forearm fascia on the front side exploded due to tension, presenting a "tight texture with a metallic sheen".

The fascia is stretched to its maximum extent during the first half of the arm swing.

It is translucent and hard.

During the second half of the arm swing, the fascia retracts rapidly, and the muscle fiber texture surges like waves.

The movement trajectory of the shoulder and hip joints presents a "mirror rigid linkage". The ratio of the forward swing amplitude of the upper limb to the extension amplitude of the lower limb is increased to 0.7:1, which is further optimized compared to the 0.6:1 of the traditional four-step movement. The whole body is like a precision machine without redundant movements.

When the first step lands, the cushioning force of the forefoot is transmitted in the reverse direction through the core fascial chain to the deep anterior line of the arm.

The pectoralis minor muscle is only slightly relaxed by 10%.

Sufficient tension reserves are reserved for the energy superposition in the second step.

boom.

Step 2: Add acceleration steps.

Energy superposition and tension peak of the anterior double fascia lines!
The second step is the core of the golden three steps, where the anterior double fascia lines enter the "energy superposition mode," which utilizes the elastic rebound energy of the fascia after the first step of arm swing.

It accounts for 35% of the total energy in the second step.

The energy from active muscle contraction and the energy from lower limb extension feedback are superimposed to form a "three-dimensional energy coupling" drive.

This completely breaks through the limitation of the single energy supply in the second step of the traditional four-step process.

The tension in the anterior surface of the arm reaches a peak of 35-38N throughout the entire range, which is 25% higher than the peak of the second step in the traditional four-step method, and the contraction intensity of the biceps brachii reaches 4.5 times that of the resting state.

The diameter of the muscle belly bulge increased by 1.5 times compared to the resting state.

The elastic fiber retraction speed exceeds 2.0m/s.

This causes the upper limb swing speed to surge to 5.8m/s.

It improves upon the second step of the traditional four-step process by 21%.

The fascia connecting the radial wrist flexor and pectoralis major muscles exhibits a "double-wave superposition" contraction characteristic.

The first contraction wave travels from the hand along the forearm and upper arm to the pectoralis major muscle.

The second contraction wave is transmitted in the reverse direction from the core to the pectoralis major muscle, and the two waves converge in the middle of the pectoralis major muscle.

This creates a peak energy accumulation, increasing the contractile strength of the pectoralis major muscle by 30%.

At this point, the elastic potential energy release power of the anterior surface line of the arm reaches 510W/kg.

It improves upon the second step of the traditional four-step process by 21%.

This represents a 21.4% improvement over its initial step.

This creates a trend of continuously increasing energy output.

The tension regulation of the anterior deep line of the arm exhibits the characteristics of "dynamic following-precise gain".

The pectoralis minor muscle adjusts its contraction intensity in real time according to the arm swing amplitude. When the arm swing reaches the maximum forward extension position, the contraction intensity of the pectoralis minor muscle reaches 80% of its peak value.

It improves upon the second step of the traditional four-step process by 33%, providing an absolutely rigid support point for the energy burst of the forearm line.

The precision of the coordinated work between the subclavian and biceps brachii long head tendons has been improved to a new level, stabilizing the elbow joint angle at 105°-110°.

It is further optimized compared to the traditional four-step 110°-115°.

While reducing rotational inertia, maximize the proportion of horizontal propulsion force.

The deep fascia of the flexor digitorum profundus muscle forms a "tension resonance" with the deep anterior core line, which transmits the tension of the upper limb swing to the oblique abdominal muscles, thereby increasing the core rotational strength by 45%.

It improves upon the second step of the traditional four-step process by 15%.

This causes a slight twisting of the torso.

This slight twist is crucial; I couldn't do it even if I wanted to, mainly because my body posture wasn't right.

Now, the forearm has been reinforced with fascia lines.

If you have enough energy, do it.

That's enough to complete the theoretical data of the model that has already been calculated.

It was observed that Su Shen's second step of lower limb extension created a "bidirectional energy superposition" effect with the anterior double fascial lines.

The peak synergistic contraction of the quadriceps and gluteus maximus reached 3800N, an increase of 18.75% compared to the second step of the traditional four-step method. The time difference between the peak energy burst and the peak energy burst at the anterior surface of the arm was compressed to 0.008 seconds, achieving almost complete synchronization.

The vertical component of the force from the lower limbs pushing off the ground decreased from 32% to 25% in the first step, while the horizontal component increased to 75%, which superimposed on the horizontal component of the upper limbs swinging their arms in the same direction, resulting in a total horizontal propulsion force of 2900N.

It improves upon the second step of the traditional four-step process by 31%!

The arm swing force of the anterior double fascia line is transmitted to the lower limb through the core fascia chain, which increases the elastic potential energy of the lower limb extension by 25%. It recovers 10% more energy than the second step of the traditional four-step method. While the stride length is extended to 1.7m, the stride frequency is maintained at 2.2Hz, which is 15.8% higher than the second step of the traditional four-step method. This completely breaks the dilemma of "stride length extension inevitably leads to a decrease in stride frequency" in the traditional four-step method.

At this point, the forward tilt angle gradually decreases to 33°-36°. The tension balance between the erector spinae and pectoralis major muscles is broken by the superposition of energy from the two anterior lines. The torso slowly rises with a better rhythm, maintaining sufficient forward tilt to gain horizontal acceleration while avoiding speed loss due to standing upright too early.

In the dynamic footage, the energy transmission trajectory of the anterior double fascia lines is as clear as a laser beam.

The fascial contraction wave along the anterior superficial line of the arm spreads rapidly from the pectoralis major to the biceps brachii, reaching a speed of 3.5 m/s.

The bulging and contraction of the muscle belly create intense dynamic fluctuations; the deep fascia of the anterior deep line of the arm exhibits an alternating characteristic of "high-frequency vibration-rigid fixation" in the pectoralis minor muscle region, which is a direct manifestation of precise control of deep tension and energy focusing.

The arc-shaped trajectory of the upper limb swing and the straight-line trajectory of the lower limb push-off form a strong coupling of curve and straight line, and the forward extension amplitude of the shoulder joint and the forward extension amplitude of the hip joint increase by 30% in sync.

The entire body is like an accelerating missile, with the double-lined swing arms on the front providing explosive thrust like twin engines, and the lower limbs pushing off the ground like boosters to enhance the propulsion effect.

The two work together to increase the horizontal speed from 6.8 m/s in the first step to 8.3 m/s.

The speed increment reached 1.5 m/s.

It improves upon the second step of the traditional four-step process by 36%.

Then comes the third step.

The final sprint step before accelerating begins.

The anterior double fascia line mode switching and tension stabilization.

The third step is the final stage of the three golden steps, where the anterior double fascia lines precisely switch from the "explosive superposition mode" to the "efficient advancement mode during the run".

The tension smoothly drops from its peak of 35-38N to 18-20N, forming a continuous and stable propulsive force!
It is 13% more efficient than the traditional four-step fourth step of 15-17N.

Ensure the speed remains stable. The release and storage of elastic potential energy in the anterior surface of the arm reach a dynamic equilibrium, maintaining the contraction intensity of the biceps brachii at 40% of its peak!

The elastic deformation of muscle fibers stabilizes at 1.1 times the resting length.

The swing arm speed is maintained at 5.0 m/s.

It retains propulsion while avoiding excessive consumption, improving upon the traditional four-step fourth step's 4.5m/s by 11%.

During the initiation process, the tension of the radial wrist flexor muscles and palmar aponeurosis of the whole person is in a state of "semi-relaxation-dynamic fine-tuning".

The fingers transitioned from a "locked fist" to a naturally extended position.

The palmar aponeurosis tension recovered to 1.05 times its resting length.

While reducing air resistance, the carpal tunnel fascia maintains the tension continuity of the fascial chain, ensuring uninterrupted energy transmission.

The stretching and retraction of the fascia along the anterior surface of the arm creates a uniform, wave-like dynamic, with no stiffness or blockage at the junction of the biceps brachii and pectoralis major, demonstrating extremely high motor coordination.

The core function of the anterior deep line of the arm has been transformed into "precise posture shaping".

The pectoralis minor muscle contraction intensity is stabilized at 60% of the peak value, the scapula is maintained in an absolutely neutral position, ensuring that the shoulder swing trajectory is completely consistent with the running course, and the standard deviation of the arm swing trajectory is controlled within 2°, which is 33% better than the fourth step of the traditional four-step method.

The tension of the subclavian muscle and the shoulder joint capsule is maintained at 16-18N, providing stable support for the shoulder joint, avoiding joint displacement caused by prolonged high-load exercise, and improving the uniformity of joint force distribution by 25%.

The contraction strength of the pronator teres and flexor digitorum profundus muscles decreased to 20% of their peak value.

Maintain only basic attitude control to minimize energy consumption.

Su Shen simultaneously receives real-time feedback of posture information through his proprioceptors.

This is to ensure that the arm swing rhythm is precisely synchronized with the stride frequency.

This scientific term is called the biomechanical shaping and sprint connection of upper and lower limb coupling!

The third step, the lower limb movement, completes the perfect transition from "explosive push-off" to "efficient push-off and swing during the run".

The stride length reaches 1.9m, which is 5.5% higher than the fourth step of the traditional four-step method, and the step frequency is stable at 2.3Hz.

Compared to the traditional four-step method, the fourth step is improved by 15%, and the horizontal speed exceeds 9.8m/s, reaching the pre-acceleration stable speed range earlier than the traditional four-step method.

The preparation acceleration process improves efficiency by 25% compared to the traditional four-step process.

At this point, the vertical component of Su Shen's lower limbs pushing off the ground further decreased to 22%.

The horizontal component of force accounts for 78%.

The horizontal force of the swing arm, combined with the horizontal component of the front double fascia line, creates a perfect superposition, resulting in a total horizontal propulsion force of 3100N, which is 24% higher than the fourth step of the traditional four-step method.

The forward tilt angle of the trunk is reduced to 24°-26°, which is basically the optimal posture for running in the middle of the race. The tension balance between the transverse abdominis and the deep line of the anterior arm maintains the rigidity of the trunk.

The tension of the erector spinae and pectoralis major muscles is stable, and the trunk sway amplitude is controlled within 0.5cm.

It's 50% faster than the traditional four-step process. These are some of the underlying mechanisms; to the naked eye, it looks like—

In the animated scene, Su Shen takes his third step...

The movement of the anterior double fascial lines exhibits the characteristics of "uniform speed and high efficiency".

The fascia stretching and retraction amplitude of the anterior superficial line of the arm is uniform.

The muscle fiber texture is clear and stable.

There was no obvious tension fluctuation.

The deep fascia along the anterior deep line of the arm exhibits a smooth tension transmission trajectory, without the violent vibrations of the explosive phase, showcasing a stable aesthetic under precise control.

The coordinated movements of the upper and lower limbs are fully established, and the ratio of the arm swing amplitude of the shoulder joint to the extension amplitude of the hip joint is stable at 0.6:1.

It is a further optimization compared to the traditional four-step method of 0.5:1.

The arm swing rhythm is completely synchronized with the stride frequency.

The peak speed of each arm swing is precisely aligned with the peak force of the push-off.

This creates a collaborative state of "synchronized efforts from top to bottom and efficient progress".

This is equivalent to saying...

After landing on the third step, Su Shen's body seamlessly transitioned into the mid-race phase.

The tension of the anterior double fascia line is stable at 12-14N.

Maintain the natural bent-arm swing of both arms.

Provides continuous power support for the entire speed range.

This is the revolutionary reshaping of the biomechanical characteristics of the golden three-step process by the anterior double fascia line!
The traditional four-step propulsion system is a binary structure of "lower limb dominance + upper limb assistance". However, the three-step system, driven by the anterior and posterior fascial lines, constructs a four-dimensional propulsion system of "lower limb extension + upper limb arm swing + core conduction + fascial rebound", which completely subverts the traditional propulsion pattern.

Among them, the propulsive force of the upper limb swing arm has increased from the traditional 15% to 35%, an increase of 133%. This improvement is entirely due to the energy transmission and elastic energy storage function of the anterior double fascia lines.

The anterior incisional line directly contributes 22% of the propulsion force, which is 47% higher than the traditional four-step method.

The deep line of the arm indirectly contributes 13% of the propulsion force through core transmission, which is 86% higher than the traditional four-step method.

The improved core transmission efficiency has increased the proportion of core contribution driving force from the traditional 5% to 8%.

The additional contribution of fascial rebound comes from the viscoelastic characteristics of the anterior double fascial lines.

This is an energy source that is almost untapped in the traditional four-step process.

Note that this doesn't even include the bent-arm start event yet.

This only refers to the changes brought about by the normal starting mode.

What if it's set to the bent-arm start mode?

Su Shen himself analyzed the core biomechanical mechanism of the anterior double fascia line synergy in the golden three steps—the energy coupling advantage with the flexed arm start—and gave it to Randy.

Randy can see it all clearly here.

This article states:

First, the "resonance superposition" mechanism of tension transmission. It receives the pre-stored tension from the start of the curved arm and realizes energy transmission across different levels.

The core value of the bent-arm start lies in the precise pre-storage of the anterior double fascia lines to build a full-chain tension reserve of "finger-wrist-elbow-shoulder-core" - in the preparatory posture, the elastic fibers of the anterior superficial line of the arm are stretched to 1.25 times the resting length.

The anterior deep line of the arm forms a tension fulcrum through the rigid fixation of the pectoralis minor and subclavius ​​muscles. The superimposed tension of the two fascial lines makes the upper limb like a hydraulic rod filled with pressure.

It stores a large amount of elastic potential energy.

The "resonance superposition" mechanism of the golden three steps provides an efficient transmission pathway for the release of this pre-stored energy, completely solving the pain points of "easy attenuation of starting tension and discontinuous energy transmission" in the traditional four steps.

In the traditional four-step "linear transmission" mode, the pre-existing tension of the bent-arm start is transmitted unidirectionally along the fascial chain, and 15%-20% of the energy is lost due to inter-step buffering.

This results in a "gap" in the energy connection between the start and acceleration phases.

The "resonance superposition" mechanism of the golden three steps forms an 11Hz resonance in the core area through the tension waves of the 10Hz surface line and the 12Hz deep line of the arm. This ensures that the elastic potential energy stored during the start of the bent arm not only does not decay during the transmission process, but also achieves a 40% increase in amplitude due to the resonance effect!

Specifically, the tension of the palmar aponeurosis and radial wrist flexor muscles during the bent-arm start is transformed into a 10Hz high-frequency tension wave during the first arm swing, which resonates with the 12Hz tension wave transmitted from the deep palmar arch along the anterior deep line of the arm.

The tension transmission efficiency of the core fascia chain has been increased from the traditional 78% to 85%, allowing the 45% residual elastic potential energy pre-stored during the bent-arm start to be fully activated without any waste.

This resonant conduction can also enhance the "tension locking" effect of the curved arm start.

The 90° elbow flexion posture during the start puts the long head tendon of the biceps brachii in a state of high tension, and the resonance mechanism of the golden three steps allows this tension to be quickly transmitted to the lower limbs along the pectoralis major and core fascial chain.

The reaction force from the lower limbs pushes off, forming a "two-way tension closed loop," so that the energy of the bent-arm start is no longer limited to the upper limb swing, but is transformed into the combined force of the whole body propulsion.

Compared to the traditional four-step start where only 30% of the energy is converted into propulsion, this method improves efficiency by up to 55%.

It truly achieves a seamless connection between "pre-stored energy at the start and resonant release during the acceleration phase".

The second is the "three-level circulation" mechanism of elastic potential energy.

It is a reserve of elasticity prepared for highly activated curved arm start, to achieve energy cycle gain.

Specifically, the essence of the bent-arm start is to "maximize the elastic energy storage" of the anterior double fascial lines - the elastic tissues such as the brachialis muscle and pectoralis major muscle of the anterior superficial line of the arm are stretched to a critical state, and the deep fascia of the anterior deep line of the arm forms rigid support, so that the elastic potential energy reserve of the entire upper limb reaches 3.2 times that of the resting state, far exceeding the 1.8 times of the straight-arm start.

However, the traditional four-step "secondary cycle" mechanism cannot make full use of this high reserve energy, and can only achieve a 25% elastic potential energy utilization rate, resulting in a large amount of pre-stored energy at the start being lost during the inter-step buffer.

The "three-level cycle" mechanism of the golden three steps is precisely matched with the elastic reserve characteristics of the curved arm start, thus constructing a complete energy chain of "starting energy storage - three-step cycle - mid-run energy continuation".

The first-level cycle directly inherits the elastic legacy of the bent-arm start: during the first step of the golden three-step start, the elastic fibers of the front surface of the arm, which are stretched to 1.25 times the resting length during the bent-arm start, quickly retract under the trigger of resonance conduction, releasing 30% more energy than the first step of the traditional four-step start, directly driving the arm swing speed to exceed 5.2m/s.

During this process, the 90° elbow flexion posture at the start of the run reduces the moment of inertia of the arm swing.

This increases the elastic fiber retraction speed from the traditional 1.4m/s to 1.8m/s, improving energy release efficiency by 28%.

The second-level cycle achieves the superposition of energy from the bent-arm start and lower limb strength.

When starting with bent arms, the core fascial chain is in a highly rigid state due to the pre-existing tension in the upper limbs. During the second step of the golden three-step movement, the arm swing, this rigid support allows the feedback energy from the lower limb extension to be quickly transmitted to the anterior surface of the arm, which is superimposed on the energy stored by the elastic fibers after stretching again.

At this point, the seamless connection between the pectoralis major muscle and the trunk fascia during the bent-arm start reduces energy transfer loss by 10%, increasing the energy output of the second step by 21% compared to the traditional four-step approach.

The stride length is extended to achieve a dual gain of "starting elasticity + lower limb extension energy".

The third cycle involves starting with a bent arm, accumulating energy, and replenishing energy.

During the third step of the Golden Three Steps, the remaining elastic potential energy from the bent-arm start is released smoothly. At the same time, the elbow flexion posture gradually transitions to 120°-130° during the middle run. The elastic fibers on the front of the arm are slightly restretched during the retraction process, storing initial energy for the middle run.

This cyclical mode increases the utilization rate of elastic potential energy in the curved arm start from 25% to 35%, which is 40% higher than that in the straight arm start, and fully activates the core advantage of the curved arm start's "high energy storage".

This avoids the energy gap of "strong start, weak acceleration" in the traditional model.

Not to mention the third point, the "zero phase difference" mechanism of coordinated effort: optimizing the synchronization of the push-off and swing during the curved arm start to maximize energy coupling.

Direct point-to-point connection addresses some of the original difficulties and pain points of curved arm start.

For example, the core technical difficulty of the bent-arm start lies in the "synchronization of upper limb arm swing and lower limb extension" - although the bent elbow posture can increase the speed of upper limb arm swing, it also increases the difficulty of controlling the coordinated push-off and swing.

The 0.02-second phase difference in the traditional four-step approach causes a "time difference" between the arm swing force and the lower limb extension force during the bent-arm start, resulting in a propulsion efficiency of only 65%.

The "zero phase difference" mechanism of the golden three steps perfectly solves the coordination problem of bent-arm start through fascial tension feedback and rapid neuromuscular regulation.

This increases the efficiency of the combined force of the push-off and swing to 92%.

This zero-phase-difference coordination also enhances the torso rigidity during a flexed-arm start, directly leading to—

When starting with bent arms, the transverse abdominis muscle tightens due to the tension of the upper limbs. The synchronized control of the three golden steps makes the contraction of the transverse abdominis muscle completely synchronized with the arm swing and extension, increasing trunk rigidity by 40%.

This avoids body swaying caused by excessive force when bending and swinging the arms.

It fully leverages the technical advantages of the articulated boom posture: "high swing speed and high propulsion".

In conjunction with the fourth point.

This refers to the "precise prediction" mechanism for attitude control, which stabilizes the dynamic posture during a slack-arm start.

Achieve precise energy transfer.

Because when starting with bent arms, the body leans forward at 32° and the elbows are bent at 90°, causing the center of gravity to shift forward significantly. The traditional four-step "passive feedback" control mode is unable to quickly correct the posture deviation, which can easily lead to problems such as excessive forward leaning of the torso and deviation of the arm swing trajectory, resulting in the energy transmission direction deviating from the horizontal.

It results in a 10%-15% loss in propulsion efficiency.

The new "precise prediction" mechanism of the three golden steps now works through the deep muscle proprioceptors in the anterior deep line of the arm.

Predict the trend of posture changes after the bent-arm start.

It can achieve closed-loop regulation of "prediction-adjustment-stabilization" to ensure that energy is always efficiently transmitted in the horizontal direction.

Even so.

When the torso tends to lean forward excessively after the start of the run with bent arms.

The pectoralis minor muscle in the deep anterior line of the arm increases its contraction intensity in advance, and the rigid fixation of the scapula restricts further forward tilting of the trunk, stabilizing the forward tilt angle of the trunk at 39°-41°.

The fluctuation range is reduced by 50% compared to the traditional four-step method.

This predictive regulation avoids an increase in the vertical component of the lower limb extension force caused by excessive forward tilting of the trunk.

This ensures that the horizontal component of the force accounts for more than 75%.

It precisely superimposes with the horizontal component of the curved arm swing arm.

For example, the problem that Su Shen just encountered was that the arm swing trajectory of the shoulder joint during the bent-arm start tended to deviate.

In the past, the only option was to forcefully hold on using the core.

That's different now.

Take this step and go out.

Su Shen adjusted the contraction force in advance by using the subclavian and pronator teres muscles.

Keep the angle between the arm swing trajectory and the sagittal plane of the body within 3°.

It is 5° more precise than the traditional four-step method.

With the arm bent, the shoulder joint experiences a higher concentration of force.

This accurate prediction can prevent excessive stress on the joint.

At the same time, ensure that the arm swing force is transmitted entirely in the horizontal direction.

Energy loss was reduced by 8%.

Even when Su Shen starts, even if there is a tendency for the lower limb push-off line to deviate, the core transmission can be stimulated through the deep line of the arm to adjust the core tension in advance and guide the lower limb push-off direction back to the correct trajectory.

It is consistent with the energy transmission direction of the curved arm swing arm.

This predictive control allows the body sway to be kept within 0.5cm during the three-step acceleration phase after the bent-arm start!

Energy transfer efficiency is maintained at over 85%!

It has greatly solved the technical pain points of "difficult posture control and easy energy dissipation" in bent-arm start!
In summary.

It's like showing it to everyone on-site, what they see is—

After Su Shen started.

The golden three-step mode driven by the anterior double fascia lines.

It employs four core mechanisms: "resonance superposition," "three-level cycle," "zero phase difference," and "precise prediction."

It forms a deep coupling with the curved arm start.

It not only receives the highly elastic pre-stored energy of the curved arm start.

Energy gain is achieved through a cyclic mechanism.

Synchronous regulation optimizes energy superposition.

Combined with attitude prediction, it ensures precise energy transfer.

This has once again broken through the energy activation efficiency of the curved arm start.

It fully unleashes the core advantages of the articulated boom start: "high energy storage, high swing speed, and high rigidity".

Ultimately, this achieves time compression during the acceleration phase.

Efficiency is doubled and damage is reduced.

It is equivalent to...

It becomes a revolutionary combination of sprinting acceleration technology for the 100-meter dash.

then.

A terrifying state appeared to the naked eye.

Su Shen's favorite thing is a machine running at full power.

The person moved at a speed that was not human at all.

It was as if they had been launched from the starting blocks.

Let alone several steps.

Just three steps.

They had already rushed to the front.

Or rather, one step has already created a significant gap between them and everyone else.

This includes Usain Bolt, who is very satisfied with his greatly improved starting techniques.

They were all subjected to his ruthless three-step attack.

It was crushed to pieces.

Just like.

His progress was as if it were nothing.

I kept seeing that red figure in front of me.

How can we still look at it now?

The difference between the two.

like……

There is no difference.

This is different from what Bolt had expected.

But there was no time for him to think it over.

Su Shen continues to "perform violence" here.

The tension of the anterior double fascia line during the bent-arm start and the energy coupling effect of the golden three steps run through the first three steps.

The last four steps become the "kinetic energy surge phase" that breaks the boundaries between start-up and acceleration.

While his opponent, or rather Bolt, was still struggling to adjust his stride frequency and find his rhythm in the initial stages of his run.

Su Shen has already entered a quasi-acceleration state ahead of schedule thanks to the continuous resonance and rigid transmission of the fascial chain.

Each step carries the combined power of "undiminished initial potential energy and already unleashed acceleration kinetic energy".

The advantage of "entering the preparation acceleration zone earlier" is transformed into a visible speed gap.

Step 4.

Bolt is still starting his pace.

Su Shen has already used the boundary-breaking propulsion of the tension rigid chain!
The fascial resonance accumulated in the first three steps did not decay; instead, it formed a "tension rigid chain" that runs through the whole body through the continuous coupling between the superficial and deep anterior arm lines.

The upper limb fascia extends from the palmar aponeurosis to the pectoralis major muscle, while the trunk-lower limb fascia extends from the core transverse abdominis muscle to the lower limb iliopsoas muscle.

The entire chain maintains high tensile rigidity.

This eliminates the problem of "energy leakage between steps" that occurred during the previous three-step golden start with bent arms.

At this point, the lower limb extension is no longer driven solely by the ground reaction force from muscle contraction, but by a two-way superposition of fascial resonance energy and muscle exertion.

In other words, the high tension of the fascial chain allows Su Shen's calf muscles to be in a pre-stretched state before contraction, so there is no need to overcome the inertia of muscle relaxation during contraction, and the force is directly converted into forward propulsion.

Instead of the vertical undulation force that is wasted in traditional startup.

At the same time, the "zero phase difference" coordination mechanism of the bent arm swing continues to take effect, and the horizontal traction force of the upper limb swing arm and the forward thrust of the lower limb extension are precisely synchronized, forming a resultant force bundle along the sagittal plane of the body.

This combined force is no longer a simple addition of the forces exerted by the upper and lower limbs, but a multiplication of energy transmitted through the fascial chains.

This allows Su Shen to extend his legs with a forward momentum that "pierces through the air" with each push.

Stride length expands naturally without additional muscle load.

The body felt as if it were being pulled forward by an invisible force.

It instantly breaks through the speed bottleneck of traditional startup.

This moment.

Even with Bolt's bent-arm start, it was still impressive.

They were also crushed behind them.

The kind of millstone used for crushing.