Beginners in the initial practice process, must be pragmatic foundation, the foundation of action must be in place. Don't just know the form of exercise and don't know the feeling. This is not right.
In fitness, the most important thing is to master the feeling of exercise and let the muscles get the most effective stimulation. Instead of simply doing external movements, this will not greatly improve your sports.
Next, I will introduce you to three error-prone exercises. These are all things that beginners urgently need to correct in sports.
The first action, bench press
Error-prone: 1, the range of squatting movement is not in place during practice, and the body posture is wrong.
When many people are practicing, the range of movements is problematic. Many people don't put their hands close to their chests, but just give them half a push. This kind of exercise does not stimulate the chest muscles very much. We should try to get the bar close to your chest and feel that the chest muscles are stretched enough.
The problem of body posture is also a big problem in bench press. When many people practice, their bodies are prone on the stool, and their backs are leaning on the stool. There is a big problem with this kind of exercise. When we practice, our hips and upper shoulder blades should touch the stool, while your lower back should stay away from the stool and your feet should be put back slightly.
The second action, dumbbell bending.
Error-prone: 1, elbow easily shakes 2, forearm borrows too much.
Many novices will bend their elbows when they first start doing bends, which is not right. When we do dumbbell bending, we should keep our elbows still and not let them shake too much, which will affect the effect of your double-headed exercise and make the double-headed exercise unable to receive a better sense of stretching and excitement.
The second is that it is easy to have too many forearms. Many exercisers will feel tight forearms after practice, which is caused by too many forearms. Pay more attention to the second head when practicing. We can lift it halfway to exercise. Imagine that your hand is a hook, and you just hook the dumbbell, not catch it all.
The third action, squat.
Error-prone: 1, the core is not tightened 2, and the squat posture is not accurate.
Before we do squats, we should tighten your core before doing exercises. Don't start to squat loosely, which will make your body loose and easily lose your balance during exercise.
You can try to use a belt, which will make your core more stable and protect your waist from injury during exercise.
When squatting, if you want to make the action play the greatest role, you must ensure the correct posture. In squat practice, to make the movements play the most effective role, you should always ensure that the barbell is directly above the center of your feet. When squatting, keep your head up, don't lower it, and keep your back straight, so that sports stimulation can be concentrated on your legs, not your back or other parts.