Zabudnite na tréning brucha. Trénujte jadro!

Erik Kerpčár Cviky, Jadro/Core, Powerlifting, Technika cvikov 3630 Comments

Časť 1. Anatómia, Kompresívne záťaže, Tréning jadra, Výstuž vs. vákuum, Stabilita a dýchanie

Budovanie nepriestrelnej steny

Anatomické poznámky k stredu tela

Hneď na úvod si povedzme niečo málo na tému svalovej anatómie. Jadro tela (v širšom slova zmysle) sa skladá zo systému svalov, ktorých tréning si vyžaduje úplnú kontrolu nad ich aktiváciou, výdrž, silu a poznať ich biomechanické výhody/nevýhody vyplývajúce z ich štrukturálnej architektúry.

Bránica

Bránica je plochý kopulovitý sval, pripojený k dolnej apretúre hrudníka, deliaci trup na hrudnú a brušnú dutinu. Pre účely tohto článku priraďme bránici 3 funkcie:

  • dýchanie
  • stabilizácia
  • defekácia(v tomto článku ju nebudeme rozoberať)

Pre silový výkon je integrácia dýchacej a stabilizačnej funkcie kľúčová. Pri vykonaní každého pohybu musí byť telo stabilné a kalibrované, každý pohyb je sprevádzaný nádychom a výdychom. Funkcia bránice je často krát vysoko opovrhnutá. Dýchanie, konkrétne nádych, je fundamentálna vec pri akomkoľvek dynamickom pohybe, zakotvené na úrovni bazálneho metabolizmu, tj. dýchanie je automatizované. Pri nádychu sa hodnota vnútro brušného tlaku (IAP) zvyšuje, bránica klesá, brušná dutina s týmto rozťahuje nielen predozadne ale aj do strán. Dochádza k zvýšeniu prekrvenia organizmu, hlavne viscerálnych orgánov (pri expíriu nasávajú vyplavenú krv), napruženiu a natiahnutiu svalov hlbokého stabilizačného systému, bez vertikálneho zaťaženia – umožňujúc ´posilnenie´ svalov aj v rovine horizontálnej (dôležité pre ľudí s bolesťami chrbtice), a ich následnému sťahu. To zlepšuje kontrabilitu, uvoľňuje chrbticu (pôsobí trakčne) a dá sa povedať, že správne bránicové dýchanie pôsobí relaxačne (vnútorné orgány).  Je nutné podotknúť, že ak trpíte akoukoľvek dysfunkciou dýchania, je prvoradé vysporiadať sa s týmto problémom. V opačnom prípade sa budú dôsledky neustále objavovať, okúsite úpadok sily, inhibuje sa bránicové dýchanie a nesprávna kompresia tela má dopad na posturálne zmeny – zmeny postoja tela, čo môže mať za následok ďalšie zdravotné ťažkosti. Nemôžete mať správnu výstuž jadra bez správneho posturálneho držania (slovakbarbell, 2017/

Malé rotátory a intertransverzálne svalstvo

Súvisiaci obrázokIch rozmery sú príliš malé nato, aby vykonávali primárne silové úkony. Ich úloha spočíva v motorickej kontrole; fungujú ako transduktory, pozičné senzory, podávajúce informáciu o pozícii každej spinálnej motorickej jednotky /Adams MA, and Hutton W.C (1982)/. Tieto svaly sú ovplyvnené strečingom a manuálnou terapiou do vyčerpania pohybu chrbtice /Adams MA, and Hutton W.C (1985)/.

 

Extenzory chrbtice a ich úlohy

Extenzory chrbtice /mm. Erectoresspinae/ sa skladajú z niekoľkých svalových vrstiev a skupín. Ich funkcie sú však diametrálne odlišné, preto budeme hovoriť o extenzoroch hornej časti chrbtice /torakálnych/ a extenzoroch spodnej časti chrbtice /driekových/ oddelene (Bogduk, 1980), (McGill and Norman, 1987).

Prvý rozdiel môžeme nájsť v koncentrácii rozdelenia svalových vlákien. Torakálny segment sa skladá primárne z pomalých svalových vlákien typu I, cca 75%, zatiaľ čo drieková časť má to rozdelenie rovnomerné, 57% v povrchových vláknach a 63% v hlbokej vrstve (Sircaand Kostevc, 1985).

Viac o svalových vláknach na: http://slovakbarbell.sk/stavba-svalu-svalove-vlakno/

Torakálne komponenty extenzorových svalových skupín m. longissimus a m. iliocostalis vykonávajú akciu v osi paralelnej na kompresívnu os chrbtice, čo má za následok zvýšený extenzorový moment a minimálnu kompresívnu penalizáciu chrbtice. Tieto svaly vystierajú celú chrbticu Aultman, CD., Drake, J., Callaghan, J.P. McGill, S.M. (2004).

Výsledok vyhľadávania obrázkov pre dopyt extensors muscles

Driekové komponenty týchto svalov sa odlišujú od torakálnych funkciou aj tvarom. Smer akcie nie je paralelný na os kompresie, no má zadný protismerný komponent tzv. „posteriorshearforce“. Akákoľvek akcia vytvorená torakálnou chrbticou je podporená zadnými protismernými silami driekovej chrbtice, napr. predklon pri dvíhaní predmetu zo zeme. Anatomická štrukturálna architektúra driekového svalstva je uspôsobená tak, aby každý nasledujúci stavec podporoval extenčný moment predné protismerné sily predchádzajúceho stavca, vytvárajúc dokonalé vedenie svalovej sily (Callaghan, J.P., and McGill, S.M. (2001), Goel, V.K., Monroe, B.T., Gilbertson, L.G., and Brinckmann, P. (1995).

 

Multifidus je ďalším z extenzorových svalových skupín. Tento sval pokrýva 1-3 segmenty, no funkčne nevykonáva rovnakú prácu ako m. longissimus alebo m. iliocostalis. Síce vykonáva akciu paralelne s osou kompresie a zúčastňuje sa na produkcii extenzorového momentu /spolu s rotačným/, no prispieva skôr ako stabilizátor pohybu a jeho korektor v špecifických kĺbnych spojeniach, ktoré by mohli byť označené ako fokálny bod stresu (Callaghan, J.P., and McGill, S.M. (2001).

Izolovaná kontrakcia jedného z tejto skupiny svalov je veľmi nepravdepodobná, u mnohých ľudí vylúčená a najmä zbytočná a ohrozujúca. EMG snímanie ukázalo, že sa pri kontrakcii aktivujú všetky svaly súčasne.

Nezabúdajte na latissimus

Latissimus je najširší sval chrbta. Je tiež kriticky dôležitým svalom pri extenzii chrbtice a vytváraní výstuže jadra cez koncept tzv. „superstiffness“. Taktiež sa zúčastňuje na vytváraní „prirodzeného“ opasku.

Viac o výstuži jadra na: http://slovakbarbell.sk/vystuz-jadra-a-dychanie/

Abdominálne svalstvo

Abdominálne svalstvo sa zúčastňuje každej aktivity ako krátka tuhá pružina. Nepozostáva  len z brušných svalov, ale aj z brušnej fascie a má mnoho funkcií:

  • Podporuje postavenie hrudníka a výstuž jadra, čím eliminuje energickú stratu generovanú a prichádzajúcu z bokov
  • Efektívne uskladňuje a regeneruje elastickú energiu pri správnej funkcii svalov
  • Generuje momenty vo všetkých rovinách pohybu

Abdominálna fascia obaľuje priamy brušný sval  a oblúkovito prenáša stres z jednej strany trupu na druhú (Brown, S., McGill, S.M. (2009).

Rectus abdominis

Alebo priamy brušný sval je rozdelený na niekoľko sekcií s bočnými úponmi, teda štrukturálne nevytvára jeden veľký, dlhý sval. Jeho funkcia, napriek populárnej dogme, nie je generovať silu v rozsahu dĺžky svalu –ako je to pri tradičných „brušákoch“. Daný pohyb vyvoláva flekčnú obštrukciu až intoleranciu. Pre tréning sily a výkonnosti nepotrebuje byť rectus vystavený pred flekčný/extenčný pohyb; prvoradá je jeho aktivácia a integrácia s ostatnými abdominálnymi svalmi. Namiesto dlhých pohybov v plnom rozsahu trénujte krátke pohyby sústreďujúce sa na výstuž jadra a optimalizáciu uchovania energie a regenerácie (Juker, D., McGill, S.M., Kropf, P., and Steffen, T. (1998b).

Výsledok vyhľadávania obrázkov pre dopyt abdominal muscles

Obliques a Transversus abdominis

Tieto 3 úrovne abdominálnej steny /vonkajší šikmý brušný sval, vnútorný šikmý brušný sval a priečny brušný sval/ vykonávajú hneď niekoľko funkcií. Ako skupina pracujú spoločne pri predklone, úklone a rotácii trupu. Sú extrémne dôležitým komponentom stabilizácie chrbtice, vychádzajúc z ich štrukturálnej architektúry. Tieto svaly pracujú na viacerých úrovniach a vytvárajú symbiózu k zadným posturálnym svalom vzpriamovačov chrbta. Sú to posturálne svaly a ich integrácia a miera aktivácie závisí od pozície tela.

McGill, S.M., Hughson, R.L., and Parks, K., (200) skúmali aktiváciu šikmých brušných svalov pri dvíhaní bremena s neutrálnou chrbticou a flekčne postavenou chrbticou pomocou ultrazvukového zobrazovača a EMG. Pri neutrálnej chrbtici bol uhol šikmého svalu voči chrbtici 45 stupňov. To znamená, že 70% MVC podporovalo bremeno ako hlavnú prednú protismernú silu. Pri flektovanej chrbtici sa uhol znížil na cca 10 stupňov a predné protismerné sily nemohli byť podporené (Biomechanics, McGill, S.M., Hughson, R.L., and Parks, K. (2000)

Mnohí kladú obrovský dôraz na priečny sval brucha a hovoria o ňom ako o najdôležitejšom svale brušnej steny. Výskumy však toto tvrdenie nepodporujú.

Sťahovanie brušnej steny /ako pri vákuu/ je pre výkon kontraindikované, keďže inhibuje prácu dôležitých svalov potrebných pre maximálny výkon (Brown and McGill, 2009).

Koncept „superstiffness“ je podmienený prácou a aktiváciou všetkých svalov brušnej steny spolu so svalmi zadnej časti trupu. Len tak môže byť dosiahnutá úplná stabilita a maximálna výkonnosť.

Quadratus Lumborum

QL je nadizajnovaný ako stabilizátor. Štrukturálne pripomína oceľovú sieťovinu, spájajúc každý driekový stavec k hrudnému košu a k panve. EMG preukázalo, že QL je aktívny pri všetkých záťažových módoch, zahŕňajúc predklon, záklon či úklon a dokonca v stoji pri kompresii chrbtice (McGill, luker, and Kropf, 1 996).

Panva, boky a príslušná muskulatúra

Správne fungovanie jadra závisí aj od správnej funkcie panvových svalov. Panva vytvára platformu/základňu pre chrbticu a prenáša na ňu kompresívnu záťaž. Svalové skupiny nachádzajúce sa na panve majú funkciu stabilizátora a asistujú brušnému svalstvu. Spolu s bránicou vytvárajú opornú kostru celého výstužného systému (McGill, luker, and Kropf, 1 996).

Kompresívna záťaž spodnej chrbtice počas flekčných cvikov

Už v predchádzajúcich odsekoch sme spomínali, že flekčné postavenie chrbtice pri predklone inhibovalo svaly podporujúce protismerné sily, vytvárajúc tak preťaženie pasívnych tkanív chrbtice a zvýšenú kompresívnu záťaž. Inak tomu nie je ani pri mnohých klasicky vykonávajúcich cvikoch, s ktorými sa bežne stretávame v posilňovniach. Ako príklad uveďme klasický „brušák“, pri ktorom je chrbtica vystavená kompresívnej záťaži cca 3300N (325kg), čo je v mnohých lekárskych vyhláškach záťaž korešpondujúca s kritériom zranenia (Axler and McGill, 1997).

Iné publikácie zahŕňajú a obraňujú cviky v závese s dvíhaním dolných končatín. Populárne je tvrdenie, že pri tomto cviku je chrbtica dekompresovaná a cvičí sa spodná časť priameho brušného svalu. Štúdie však toto tvrdenie nepodporujú, pričom väčšinu práce v cvikoch s dvíhaním nôh odvádza m. psoas major, ako flexor bedra. Zapojenie sa brušného svalu je jednak nedostatočné, odohráva sa len v poslednej ¼ pohybu a nie je pravdepodobné výrazne zapojenie spodných vlákien oproti horným, teda „mýtus“ o cvičení spodného brucha je vyvrátený (Juker, D., McGill, S.M., Kropf, P., and Steffen, T. (1998b).

Čo sa týka dekompresie chrbtice aj tento argument je mylný. Tento cvik generuje cez 100Nm abdominálneho momentu na chrbticu, ktorá je často flektovaná.

V tabuľke si môžete pozrieť najčastejšie sa objavujúce cviky na brucho, spolu s hodnotami zapojenia sa aktívnych svalov brucha a kompresie na chrbticu. Pre porovnanie dodávame, že každých 1000N = cca 100kg

Tab.1

Moment (Nm) Rectus abdominis External oblique Kompresia (N)
Sedy Ľahy 154 121% MVC 70% MVC 3350
Skracovačky 114 78% MVC 42% MVC 2392
Dvih nôh vo vise s pokrčenými nohami 84 78% MVC 64% MVC 3313
Dvih s pokrčenými nohami 82 35% MVC 24% MVC 1767

MVC – maximum voluntary contraction

Behom času sa v tkanivách a pasívnych štruktúrach znižuje tolerancia voči aplikovanej záťaži. Tá môže byť konštantná alebo sa môže zvyšovať. To isté sa deje pri flekčných/extenčných cvikoch – tolerancia štruktúr vykonávajúcich pohyb sa voči aplikovanej záťaži v danom smere časom znižuje, komprimujúc tak chrbticu. Tento vzťah znázorňuje graf č.1.

Kompresívna záťaž spodnej chrbtice počas extenčných cvikov

Najbežnejším cvikom tejto skupiny sú hyperextenčné cviky či už na 45 stupňovej lavici, alebo horizontálnej. Takýto cvik, pri ktorom sa vyžaduje záklon trupu prečnievajúceho cez lavicu s „ukotvenými“ nohami síce aktivuje všetky extenzorové skupiny, no zároveň vytvára kompresiu chrbtice cez 4000N (450kg). Horšie sú na tom cviky, pri ktorých cvičenec leží na bruchu v extendovanej polohe s vystretými rukami a nohami (klasický superman) alebo rukami pokrčenými za hlavou. Tieto cviky taktiež aktivujú všetky extenzorové skupiny, no opäť vytvárajú ohromnú kompresívnu silu, cez 6000N (Callaghan and colleagues, 1998).

Rotačný pohyb a tréning brucha

Rotačný pohyb môže byť komplikovaný. Je nutné odlíšiť kinematický rotačný pohyb a kinetický generovaný rotačný moment (pohyb vs. moment bez pohybu). Generovať vysoký rotačný moment je pri plne rotovanej chrbtici veľmi náročné a problematické, najmä pod vysokou záťažou. Tu sa dostávame najmä k problému s rotačnými strojmi. Rotačné stroje, najmä tie, ktoré vyžadujú sed, sú absolútne nevhodné pre tréning jadra.

Tréning Jadra

V odsekoch vyššie sme vyvrátili tvrdenie o izolovanej práci akejkoľvek skupiny svalov tvoriacich jadro tela. Štúdie kvantifikovali rolu svalov m. transversus abdominis (dalej len TrA) a m. multifidus spolu s každým ostatným svalom trupu a ich prínos pre stabilitu počas niekoľkých rôznych pohybov. Najdôležitejšie svaly daného pohybu sa kontinuálne menili, čím štúdia preukázala, že žiaden sval nemôže byť klasifikovaný ako klinický cieľ. TrA ani multifidus rozhodne nepreukázali výraznú dôležitosť (eg Wilke in Germany, Cholewicki at Yale, Granata at Virginia, Kavcic et ai, 2004b).

Z danej štúdie však vyplýva ešte jeden dôležitý a možno aj najdôležitejší fakt; nie je dôležité zamerať sa na konkrétny sval, dôležité sú cviky samotné! O’Sullivan’s group poukázali na aktivačné vzorce a motorické vzorce v brušných svaloch a vzpriamovačoch pri špecifických cvikoch (O’Sullivan et ai, 1997, 1998). Dôležitý bol výsledný vzorec všetkých svalov podieľajúcich sa na stabilite chrbtice.

Ak spojíme anatomické poznatky spolu s poznatkami z vyššie uvedených štúdií, získame všeobecnú predstavu pre efektívny a najmä správny tréning jadra tela, ktorého podmienkou je NEUTRÁLNA chrbtica!

Samozrejme, svaly majú svoju funkčnú predispozíciu. RA je flexor trupu, z čoho vyplýva, že ak ho chceme precvičiť, musíme vykonať predklon. Zatiaľ čo je toto tvrdenie pravdivé, už vyššie sme naznačili otázku kinematického pohybu a kineticky generovaného momentu. Rovnaký koncept môžeme aplikovať aj v tomto prípade. Vysoký kinematický pohyb prirodzene generuje vysoké hodnoty kinetického momentu. My však vieme generovať vysoké hodnoty kinetického momentu bez kinematického pohybu svalu. Preto by sme sa namiesto sústredenia na precvičenie svalu v celej dráhe pohybu (uplatňuje sa len v prípade tréningu jadra) mali pri tréningu jadra sústrediť na aktívnu výstuž jadra – to zvyšuje stabilitu chrbtice, znižuje bolestivosť u flekčne/extenčne/rotačne intolerantných cvičencov a zvyšuje výkonnosť (McGill, 2009).

Stred tela funguje ako krátka tuhá pružina. Jeho primárna rola je transfer elastickej energie generovanej v dolných končatinách a v panve. Ak chceme docieliť plnú funkčnosť jadra, nesmieme rozmýšľať nad jeho tréningom ako tréningom izolovaných svalových skupín. Telo musí fungovať ako celok a pri komplexných pohyboch, ako je napr. drep, musí jeden kinetický reťazec nadväzovať na druhú, vytvárajúc tak celú plejádu akcií a reakcií – „jednu motorickú jednotku“. Tak znížime aj celkovú kompresívnu záťaž na chrbticu.

Abdominálna výstuž verzus vákuum

Vytvorenie vákua je vôľa aktivovať a izolovať TrA, zatiaľ čo výstuž symbolizuje kontrakciu všetkých svalov brušnej steny bez jej vťahovania alebo vytláčania. Čo je však zaujímavé, výstuž aktivuje aj extenzorové skupiny (t.j. chrbtové svalstvo) a vytvorí „naturálny opasok“ okolo celého trupu. Najlepším ukazovateľom efektivity výstuže vs. vťahovania brušnej steny je porovnanie mechanickej sekvencie. Čo sa týka muskulatúry, stabilizačná a podporná funkcia priameho brušného svalu a šikmých brušných svalov je značne efektívnejšia pri širšej základni, t.j. pri deji výstuže. Pri vťahovaní sa taktiež šikmé svaly brucha inhibujú, teda je potlačená ich aktivácia. Pre zvýšenie výkonnosti a stabilizáciu musia byť tieto svaly aktivované (Huijing, P.A., Langenberg, R.W., Meesters, J.J., Baan, G.c., (2007).

Výsledok vyhľadávania obrázkov pre dopyt abdominal bracing vs hollowing

Svaly pri aktivácii nadobúdajú tuhosť. Pri aktivácii celej brušnej steny sa kontrahujú všetky 3 vrstvy, tvoriac tak „zlúčeninu“. Všeobecne platí poznatok, že energia vytvorená kombináciou kontrakcie všetkých svalov naraz je väčšia ako energia tvorená kontrakciou každého svalu zvlášť. Štúdie potvrdili prenos energie medzi jednotlivými vrstvami, vytvárajúc tak základ pre koncept „superstiffness“ (Brown and McGill, 2009). Iné štúdie merali prenos energie medzi agonistami a antagonistami. Výstuž abdominálnej steny aktivovala chrbtové svalstvo, tvoriac tak „tuhý pás“ okolo trupu (Curiously, Huijing et ai, 2007). V otázke stability neexistuje pojem agonista a antagonista, pretože každý sval musí prispievať svojím dielom. Výstuž je z daného hľadiska nadradenou alternatívou voči tradične vykonávajúcim cvikom na stred tela.

Stabilita a dýchanie

Mnohí vrcholoví športovci pri svojom výkone nedýchajú (samozrejme, myslíme len krátko trvajúce aktivity). Je to z dôvodu posilnenia stability a zvyšovania výkonu. Dýchanie a stabilita sú navzájom prepojené. Pri plnej inhalácii je stabilita dohnaná na maximálnu kapacitu, abdominálna stena „tuhne“ a vzduch je hnaný do pľúc; kompromituje sa a klesá pri jeho úniku.

V tejto časti článku sme si predstavili základné pojmy a problematiku pri tradičnom tréningu brucha/stredu tela. Pri tréningu jednotlivých svalov by sme mali vychádzať z anatómie či už štrukturálnej, alebo funkčnej. Svaly jadra slúžia ako energický transfer a stabilizátor/ koordinátor každého pohybu tela. Necvičte ich v izolácii! Myslite na stred tela ako na jeden funkčný celok, jednu motorickú jednotku. Podmienkou ostáva neutrálna chrbtica.

V druhej časti článku si predstavíme konkrétne cviky, ich prevedenie a ukážeme si ich progresiu v tréningu.

 

 

 

Zdroje:

Adams MA, and Hutton W.C (1985) Gradualdiscprolapse. Spine,.

Adams MA, and Hutton W.C (1982) Prolapsedintervertebraldisc: A hyperflexioninjury. Spine,.

Bogduk, N. (1980) A reappraisal of theanatomy of thehumanlumbarerectorspinae. J Anat, 1 31 (3): 525.

http://slovakbarbell.sk/stavba-svalu-svalove-vlakno/

https://www.ncbi.nlm.nih.gov/pubmed/2934358

Aultman, CD., Drake, J., Callaghan, J.P. McGill, S.M. (2004) Theeffect of statictorsion on thecompressionstrength of thespine: Aninvitroanalysisusing a porcinespine model. SPINE 29(15):E304-309.

Callaghan, J.P., and McGill, S.M. (2001) Intervertebral disc herniation: Studies on a porcine model exposed to highly repetitive flexion/extensionmotion with compressive force. Clin. Biom., 16 (1): 28-37.

Goel, V.K., Monroe, B.T., Gilbertson, L.G., and Brinckmann, P. (1995) Inter laminar shear stresses and laminae-separation in a disc: Finite element analysis of the L3-L4 motion segment subjected to axialcompressiveloads. Spine, 20 (6): 689.

Brown, S., McGill, S.M. (2009) Transmission of muscularly generated force and stiffnessbetweenlayersof theratabdominalwall. SPINE. 34(2): E70-E75.

Juker, D., McGill, S.M., Kropf, P., and Steffen, T. (1998b). Quantitative intramuscular myoelectric activity of  lumbar portions of psoas and the abdominal wall during a wide variety of tasks. Med. Sci. Sports Ex., 30 (2): 301-310.

http://slovakbarbell.sk/vystuz-jadra-a-dychanie/

Biomechanics, McGill, S.M., Hughson, R.L., and Parks, K., 15 (1): 777-780, 2000.

McGill, S.M., Hughson, R.L., and Parks, K. (2000) Changes in lumbarlordosismodifythe role of theextensormuscles. Clin. Biomech., 15 (1): 777-780.

https://www.ncbi.nlm.nih.gov/pubmed/9219209

Brown,S., McGill, S.M. (in press, 2009) An ultrasound investigation into the morphology of the human

abdominal wall uncovers complex deformation patterns during contraction. Eur. I. Appl. Physiol.

Kavcic, N., Grenier, S., McGill, S., (2004a) Quantifying tissue loads and spine stability while performing commonly prescribed stabilization exercises, Spine, 29(20):2319-2329.

O’Sullivan, P., Twomey, L.T., and Allison, G.T. (1997b) Evaluation of specific stabilization exercise in the treatment of chronic low back pain with radiologic diagnosis of spondylolysis or spondylolisthesis, Spine, 22(24):2959-2967.

O’Sullivan, P., Twomey, L.T., and Allison, G.T. (1998) Altered abdominal back recruitment in patients with chronic back pain following a specific exercise intervention. J. Orthop. Sports Phys. Ther. 27(2):114-124.

Huijing, P.A., Langenberg, R.W., Meesters, J.J., Baan, G.c., (2007) Extramuscular myofascial force transmission also occurs between synergistic muscles and antagonistic muscles, J. Electromyography and Kines. 17:680-689.

Brown,S., McGill, S.M. (in press, 2009) An ultrasound investigation into the morphology of the human abdominal wall uncovers complex deformation patterns during contraction.

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