Common mistakes in fitness, while exercising, you should also protect yourself. People who don't exercise regularly should pay attention to these points. A full state is more conducive to us to actively meet life, and there are many ways to exercise. Let's take a look at the common mistakes and knowledge in fitness.
Common Wrong Actions in Fitness 1 Wrong Actions Sit-ups
Professor Haagman said: "This method, which has long been regarded as the most effective way to exercise abdominal muscles, has no effect at all. Actually, sit-ups are more suitable for beginners and people with back injuries. Because the abdominal movement in the whole movement is very limited, it doesn't play any role at all. So it's hard for you to see the effect. "
Lie flat with your legs bent 90 degrees and your hands crossed. Chin as far as possible to the knee. Contraction abdomen, chest as close as possible to the knee. Do it once 10- 15.
Action principle: Sit-ups exercise a large area of abdominal muscles, and at the same time force the gluteal flexors to contract and tighten, which is helpful to correct posture and reduce the accumulation of hip fat caused by lack of exercise.
Wrong action b- sit-ups, clean and jerk dumbbells
It has always been regarded as the most effective way to practice the chest muscles, but Professor Haagman said, "In fact, it exercises a small part of the chest muscles. It's useless for your chest muscles, it can only make you give others a big bear hug from time to time. The shoulder joint is not stretched at all. "
Put your hands on the pedal, stretch your shoulders, land on your toes, and keep your feet apart to keep your body in a straight line. Bend your elbow so that your chest is close to the pedal until your shoulders are in line with your elbow. Return to the initial posture and repeat 8- 10 times. If it is too difficult, you can change to a higher pedal. )
Action principle: Push-ups are what we usually call push-ups. It is the most effective way to shape the perfect upper body. Because it exercises the muscles of the chest, shoulders and deltoid at the same time. But many women don't want to do it because it's too difficult. It is relatively easy to do it on the pedal because it reduces the attraction of the earth's gravity.
Wrong action c- sitting and stretching
With the help of equipment, increasing ankle load and stretching leg muscles can really enhance the strength of quadriceps femoris. However, this group of movements can easily strain the ligaments and tendons of the legs. Women's ligaments are very fragile, and research shows that the probability of female ligament strain is 2-4 times that of men.
Stand with an 8- 10-pound dumbbell in each hand facing the pedal.
Step on the pedal with your left leg, stand upright with your left leg, keep your body upright, tighten your hips, and stretch your right leg backwards.
Take back your right leg, lower your body until your right toe touches the ground, lower your left leg and return to your original position.
Leg alternation 10- 15 times. (You can choose a higher pedal to increase the difficulty. )
Principle of action:
In contrast, it is safer to step on the gas pedal. In the process of getting rid of gravity, fully exercise quadriceps femoris, exercise buttocks and stretch hamstring muscles at the same time.
Wrong action d- knee bends sideways
For a long time, women who want to lose fat on both sides of the waist have been doing sideways knee bending exercises persistently.
But in fact, doing so will only compress the spine and its internal nerves, and basically can't touch the waist fat. Professor Haagman said: "The risks outweigh the benefits."
Lie on your back, bend your right knee, straighten the other leg, hold the towels on both sides with both hands, cross the towels on your knees, turn your head and shoulders, and keep your left leg at a 45-degree angle with the ground. Repeat in the opposite direction 10- 15 times.
Principle of action: The distortion of the body increases the movement of waist fat, and more importantly, it eliminates the compression on spinal nerves.
Wrong action e- lifting dumbbells upright
The original purpose of this action is to exercise shoulder fat, but in fact it will only bring shoulder pain and has little effect on shaping itself. This posture is unnatural and does not conform to the natural structure of the human body, so it is easy to cause pain in the shoulders and wrists.
Sit on the bench with your feet together, holding a dumbbell weighing 3-5 Jin, lean forward, and stretch your arms to both sides to imitate the action of birds flying, and then repeat when they are flush with the ground. Repeat 10- 15 times.
Action principle: This group of actions mainly exercises shoulder muscles and back muscles, which helps to correct posture.
Wrong action f- Lift the heel and stand upright
Doing so may help you recover the injured tibial splint, but it is useless for body shaping. The shape of your calf depends largely on your genes.
Choosing mountain climbing mode and walking on the treadmill for 30 minutes can help exercise the muscles of the calf. Mechanical walking and leg lifting are good for your health.
Action principle: Mountain climbing is the best exercise for calf muscles. Walking fast on the treadmill can not only strengthen the strength of leg muscles, but also enhance the exercise of cardiopulmonary function, and at the same time let you burn more calories during exercise.
Wrong action g- upright lateral bending
It has always been considered as the easiest way to get rid of the "life buoy", but in fact, this traditional campus aerobics posture will only make your waist thicker all the time, because it is unnatural to the movement of the waist, which does not conform to the bending and movement of the natural structure of the human body, so it can not achieve the ideal effect.
Put your hands on the ground and do push-ups Lift with one hand, sideways, and stretch your arms. Keep a straight line from head to toe, and the whole body is T-shaped. Hold for 5 seconds, return to prone position and repeat 5-8 times.
Action principle: this action exercises the muscles of the whole body, keeps the abdomen tense to maintain balance, tightens the abdomen and helps to relieve back pain.
Wrong action H-Tighten the inside of the sitting leg
This gesture with the aid of instruments was originally designed to act on the fat inside the thigh. Although this exercise did exercise the adductor muscle of the inner thigh, the effect was not obvious. Because when you sit in a chair and finish this action, the real leg movement is the hip joint of the hip. You don't even realize it.
Sit on the leg pusher, with your legs shoulder-width apart and one leg supported on the leg pusher at 90 degrees. Stare hard, return to the original position, change legs, and do alternately 10- 15.
Action principle: when supported by one leg, the muscles inside the thigh will be in a state of tension to prevent posture from going out of shape. Doing so also exercised the quadriceps and hip muscles and stretched the hamstring. So this action saves a lot of time.
Common mistakes in fitness 2 The first one: double-headed bending.
Goal: two heads
What's the matter: big arm deviation
Many people can do double-headed bending, and exercising double-headed is also a man's favorite thing to do. But did you do the right thing? Next time, look in the mirror and see if your big arms are off your sides. Many people distort their movements in pursuit of weight. At the high point of their movements, their hands exceed their shoulders. This is not right.
The correct way is to clip the big arm to your sides. You should take your elbow as the fulcrum and roll up the weight through the strength of two hairs. At the highest point of the action, your hand should not exceed your shoulder.
The second one: rope clip chest
Target: chest
Where is the mistake: the mistake of pushing.
This action is actually an isolated chest action, which is why in training, many people will choose to use a rope to clamp their chest and make themselves exhausted. If you feel like pushing, then all three heads will participate, which makes the action a multi-joint action. Although this is not an important problem, it will be better if you can use dumbbells and barbells for bench press.
You should keep your elbow at about 135 degrees, which is always the case during the movement. You can see through the mirror that your elbow angle is constant.