Nine fitness misunderstandings that are most easily overlooked in sports fitness. Regular exercise is good for our health, which can make our posture more ideal and exercise ability stronger. However, sometimes some bad exercise habits will hurt our health in turn. The following are nine fitness misunderstandings that are most easily overlooked in sports and fitness.

Nine fitness misunderstandings 1 1 that are most easily overlooked in exercise and fitness, and doing sit-ups too often.

Many people do sit-ups to reduce abdominal fat. In fact, the effect of this exercise is not obvious. Without the support of aerobic exercise, it is almost impossible. Doing too much can easily damage the back muscles. Therefore, don't overdo sit-ups and bend your knees.

2. Push-ups are too far.

Doing so will not only have a bad exercise effect, but also cause shoulder pressure injury. The correct action of push-ups is to keep the wrist directly below the shoulder.

3. Stand up and bend your toes.

Many people like to bend over to reach their toes, thinking that this can effectively stretch the back of achilles tendon. In fact, this kind of exercise will focus the whole body on the back, causing great pressure on the back and overloading the intervertebral disc. You can sit in a sitting position and lean on your toes, which is relatively safe.

4, lunge leg press stride is too small.

This will put a lot of pressure on the bent knees and tendons, and even get arthritis after a long time. The correct way to lunge leg press is to stride forward, and the distance from the front heel to the back knee should be about 60 cm.

5. Stretch your thighs outward

Knees bend inward and soles face outward, which makes it easier to hurt yourself. The correct and safer way is to bend your knees outward, so that the soles of your feet apply force to the inner thighs of your opponent, so that your legs are in the shape of a number "4".

6. When lifting dumbbells, the neck is forward.

This is actually an involuntary behavior during weight-bearing exercise, but it will always damage the neck muscles. An ingenious solution is to consciously keep your eyes on a certain place in front of you during exercise, and deliberately tighten your chin to avoid your neck leaning forward.

7. Lift the dumbbell and lean back.

Reclining can lead to protruding ribs, increase back pressure and possibly damage shoulders. When lifting dumbbells, the knees are slightly bent to avoid involuntary leaning back.

8. Lift the side dumbbell too high.

Don't think that the higher the side lift, the better the effect, so the exercise effect is not necessarily outstanding, but it will damage the shoulder muscles. Studies have shown that dumbbells can only be lifted to the crotch position, and the effect is similar to that of lifting them to the shoulder position.

9. Lift your hips when lying on your side.

Hip lifting will reduce the gravity of the body, and many people will unconsciously lift their hips after the body is propped up, which will reduce the effect of exercise. You should keep your body in an oblique straight line from head to toe and always tell yourself not to lift your hips. A correct action of 20 seconds is equivalent to a wrong action of 1 min or more.

Nine fitness misunderstandings easily overlooked in sports and fitness 2 Four fitness misunderstandings destroy health and fitness.

Myth 1: Drink plenty of water after exercise.

Many people know to replenish water immediately after sweating a lot, but it is easy and inappropriate to replenish too much water. Because, after a lot of exercise, all organs and systems of the human body need to rest, and at this time, a lot of hydration will add a heavy burden to digestion, blood circulation and other systems, especially the heart.

At the same time, after sweating a lot, supplementing mineral water can make up for the trace elements lost with sweat. If you drink a lot of pure water, it will only aggravate the loss of human minerals and easily cause cramps, spasms and other symptoms.

Myth 2: High-temperature exercise sweats to lose weight.

Some teenagers like to engage in outdoor sports such as football and basketball in the sun, which can really sweat and achieve the effect of losing weight, but it will do harm to the body. Engaging in a large amount of exercise at high temperature can easily lead to excessive sweating, dehydration, heatstroke and other symptoms, which can seriously make people dizzy. Moreover, the sunshine is strongest in the summer morning 1 1 to 4 pm, which will burn people's skin.

Myth 3: Take a bath immediately after fitness.

Just after fitness, the human body urgently needs to release heat in the body, and the skin capillaries expand accordingly. If you take a cold bath immediately, your skin will be stimulated by supercooling, and the capillaries will suddenly contract, which is not conducive to the body's heat dissipation. Excessive stimulation of cold and heat will also make the expanded pores close urgently, and the human immunity will decrease. At this time, bacteria are most likely to invade.

Myth 4: Frozen drinks are good for cooling and relieving summer heat.

After strenuous exercise, a large amount of blood flows to the moving muscles and body surface, while the digestive organs are in a state of relative anemia. Drinking frozen drinks at this time will bring strong stimulation to the stomach and easily induce diseases such as anorexia and acute gastritis.

Sports health experts suggest that the best sports in summer are swimming and traveling. The former avoids the hot weather environment, and the latter can choose to go to the summer resort to breathe the negative oxygen ions emitted by trees for recuperation.

Nine fitness misunderstandings that are most easily overlooked in exercise fitness 3 1, from exercise to sweating.

Many people like to sweat when they exercise. It seems that only when they are sweating can they feel full of exercise, but in fact it won't have any effect, it will only make you exercise too much and lose a lot of water, leading to sports injuries such as cramps and lack of water. Therefore, once you sweat during exercise, you should replenish water in time and adjust the intensity appropriately, rest for a few minutes and drink two mouthfuls of water.

2. Choose only one sport.

Many people like to do only one exercise, such as running or riding an exercise bike, thinking that as long as they persist for a long time, the effect will be obvious. In fact, comprehensive exercise needs several kinds of exercises.

"Walking 1 mile (about 1, 6 km) can burn 100 calories; But in the same 20 minutes, if you do weight-bearing exercise on the equipment, you can burn 300 to 400 calories. " Emilhoff said. Strength training can help you keep muscle shape and delay muscle relaxation brought by age, so it is best to combine aerobic exercise with weight training. "Try running, playing ball, sit-ups and lifting weights."

3. Exercise while flipping through magazines.

Some people often read magazines while pedaling bicycles, thinking that they can completely relax. You know, you can't do two things at once. Reading magazines means that you can't pay attention to the exercise you are doing at the same time. If you have to do something else to make exercise less boring, you can listen to music because it doesn't require concentration like reading.

4. Exercise on an empty stomach.

Many people who get up in the morning or get off work will exercise on an empty stomach. "Doing exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. " Some healthy snacks, such as oatmeal or bananas, can be easily digested and provide extra energy for your next exercise. Especially when you exercise in the morning, you can't eat on an empty stomach, because at night, your stomach is empty and your calories have been consumed. You need to add some fuel to your body.