Unlike most people's intuitive imagination, the action with the highest injury probability is not squat or upright push-ups, but bench press. There is a great risk of being injured by equipment and tearing muscles when bench pressing, so be careful.

Every year, many people are injured in the face or neck by barbells while bench pressing. This is sometimes due to mistakes in training, and sometimes due to the wrong cooperation with partners when barbells take off and put back. This consequence is very serious. Be sure to wipe the sweat off your hands before bench pressing, and it is best to apply magnesium powder.

Many people lower the barbell to their chest when they press down, which is a catalyst for injury. Doing so may have a devastating effect on the pectoral muscles and shoulder straps. The correct way is to lower the barbell to about 5 cm from the chest.

The biggest danger of bench press still comes from overweight. If the weight exceeds 6RM, excessive stress will be transferred from muscles to joints, and the possibility of getting rid of it will be greatly increased. In order to satisfy vanity, it is the most dangerous thing in the gym to press heavy objects when two assistants are panting.

2 vertical push

Direct pushing is dangerous to all joints of upper limbs. Because the weight will inevitably deviate from the center of gravity during training, the waist, shoulders, elbows and wrists will be under great pressure. This is also part of the reason why leg strength is used in the clean and jerk and snatch of the Olympic Games.

Some people may tell you that free weight exercise is better than equipment. But here, the situation is just the opposite. Instrument recommendation is the safest way, followed by dumbbell recommendation. Barbell pressing, whether chest pressing or neck pressing, is quite dangerous. I suggest using musical instruments or dumbbells instead. Some people suggest sitting posture, which is really good for isolating shoulders, but it greatly increases the pressure on the waist and shoulder joints, which is not worth the candle! Lost. Therefore, the dumbbell should be pushed in a standing position.

Flexion and extension of posterior cervical arm

The flexion and extension of the back arm of the neck is a common action in training triceps brachii. There are three ways: standing, sitting and supine. However, from the point of view of exercise physiology, only supine arm flexion and extension is desirable. When standing and sitting, the back of the neck bends and stretches, and the shoulder joint is in a very unfavorable position, which is easy to overstretch. Practicing these two movements for a long time greatly increases the chance of shoulder injury.

It is no accident that most bodybuilders practice neck and back arm flexion and extension below their weight 10RM. The flexion and extension of the back arm of the neck is the biggest among all bodybuilding movements, and it is easy to damage the joints with heavy load. Accurate movements are the key to stimulating muscles.

4 pull down

There are three ways to pull down: chest equipment pull down, neck equipment pull down and pull-ups. When you feel shoulder and elbow pain, do you think it is the result of improper pull-down training?

Many people like to pull down the instrument at the back of the neck because it can squeeze the trapezius muscle more greatly. Unfortunately, this also means squeezing the shoulders and elbows greatly. I know a bodybuilder who feels shoulder pain every time he practices neck pull-down, but he never stops practicing. Unfortunately, his obsession with bodybuilding failed to bring him good luck. Not long ago, he just underwent shoulder surgery.

If I were to comment on the three pull-down methods, I would say that chest pull-down, just practice, pull-ups, serious practice, and pull-down at the back of the neck, it is best to stay away.

5 Bending lifting

Bending is one of bodybuilders' favorite sports, but it is also one of bodybuilders' most irregular movements, so many people are always injured when practicing bending.

Although unified movements are the key to bodybuilding training, there are still many people who use explosive force when bending over. It is quite dangerous to use explosive force when practicing the one-joint action of bending sound. It is easy to tear the biceps brachii and damage the elbow joint. Uniform motion is especially important for bending.

Many people use too much weight when bending over, which leads to the need to shake the waist and lean back the upper body to complete the action. Doing so will overstress the elbow joint. I once saw two bodybuilders break their elbows on the spot when they bent down. Maybe you don't think such bad luck will happen to you, but as long as you use too much weight, this danger will exist.

Six birds lying on their backs.

Generally speaking, the training weight of supine birds and side lifts should not be lower than 10RM. Because the arm is very long, the supine bird can deeply stimulate the chest muscles without a lot of weight. But if you use heavy weight, your shoulders, elbows and wrists will all bear great pressure, just like the rotating shafts of a group of hinges.

Another safety hazard of supine birds is to put the dumbbells too low. It's easy to tear pectoralis major. The dumbbell should not be lower than the body after the upper arm is lowered to the horizontal position.

Seven-sided elevator

Like a supine bird, heavy objects should not be used for side lifting. In fact, the shoulder is the most unbearable part of the whole body. Developed shoulders come from precise movements, not heavy loads.

The main point of side lift is to relax the elbow and not straighten the arm. This is not only the requirement that the pressure is concentrated on the shoulder, but also the joint that avoids elbow joint injury. However, it is also dangerous to deliberately pursue the elbow higher than the wrist during practice, and it will also transfer the pressure to the elbow joint.

Another common mistake in side lift is bending over and lifting dumbbells, which may lead to shoulder joint injury and deltoid muscle tear. Not alarmist. I have seen many bodybuilders who hurt their shoulders like this. Uniform motion is also absolutely necessary here.

8 hard drawing

Many people know that hard pulling may cause serious waist injury. Therefore, it is necessary to control the training weight, use a weight lifting belt, put a weight plate on the heel to shorten the movement distance when the weight is overweight, and avoid using explosive force to quickly pull up the barbell. It is also important not to lean back deliberately after lifting the barbell, which is the most likely link to cause waist injury.

Many people may have overlooked that pulling hard is also one of the important reasons for tearing biceps brachii. This is mainly caused by the wrong force. When pulling hard, quadriceps femoris and biceps femoris are the main forces, while waist, trapezius and biceps brachii are the auxiliary forces. If the task of exerting force is reversed, the risk of biceps brachii tearing will be greatly increased.

9 parallel bars arm flexion and extension

The arm flexion and extension of parallel bars seems to be a fairly safe movement, but more people are injured when practicing this movement every year than when practicing squats. There are two main reasons: heavy load and quick action.

Some people use heavy objects in order to increase the training intensity when practicing the flexion and extension of parallel bars. From the point of view of sports mechanics, it is unsafe to do so, because the load will swing during exercise, and the slight change of the center of gravity will also produce a great overturning moment, which will lead to shoulder joint injury. When falling to the bottom, the pressure exceeding its own weight can easily lead to excessive pressure on the shoulders and elbows.

You should also avoid fast movements when practicing parallel bars flexion and extension. Because the arm is clamped on the side, the shoulder and elbow joint stretch greatly, and the rapid action will increase the pressure on the joint.

10 Squat

Contrary to other movements, the danger of squatting is greatly exaggerated. In fact, the probability of injury in squat training ranks only tenth in bodybuilding. However, it is necessary to know some key points of safe squat.

Squatting is much safer than bench pressing or hard pulling, but some people complain that it will make the waist uncomfortable. This is mainly because some people lean forward when squatting, which leads to too much pressure from the thigh to the waist, which is much weaker than the thigh. Many people make this mistake unconsciously, because their legs are not strong enough, so they naturally lend their strength to their waist. Therefore, the important principle to avoid injury in squat is to strengthen the leg strength.

A common misconception is that squatting increases the risk of injury, but in fact it is just the opposite. If you stop and stand up without squatting to the end, the pressure on your knees will increase. Squatting to the lowest point is the most natural and safest way.