Seven common injuries caused by irregular movements in strength training. In today's life, many people do strength training because of irregular training, which leads to sports injuries. Here are seven common injuries caused by irregular strength training movements!
Seven common injuries caused by irregular movements in strength training 1 Sports injuries are like ghosts in strength training, which often give you a sudden blow. Some sports injuries are very familiar to people. But some things, you didn't realize until you were hit, but it was too late. There are many parts involved in the upper body training movements, and the upper body muscles are relatively fragile, although they are very vulnerable.
1, bench press:
Sports injury ghosts especially like bench press, because many people take many dangerous methods to increase the weight of bench press. The first is bowing, that is, standing up.
Many athletes have big bellies, and the height of their bellies is much higher than that of their chests, which can not only help the waist strength, but also reduce the decline of barbells as much as possible.
But this makes the spine become a very dangerous arc. As the legs push down and the arms push up, the spine can easily break like a rock fault.
Because the whole body leans down from the legs to the head, and people are not used to tilting their heads down, they always stand up naturally, which puts a lot of pressure on the cervical spine. Through the examination of randomly selected 100 bench press enthusiasts, it is shown that up to 62% of them have different degrees of spinal deformation.
2. Solution:
When bench pressing, the back is always close to the stool surface. Don't use too much weight, because your body will naturally become a bridge when you push heavy objects.
Followed by competitive game syndrome.
Tennis players are prone to elbow injuries, boxers are prone to shoulder injuries, and wrist wrestlers are prone to wrist injuries. These symptoms often appear at the same time in bench press competition.
The bench press vest has greatly changed the bench press technology. Because your chest and back are greatly enhanced, you may push up the weight you can't imagine, but your elbows and wrists are unprotected.
Gene Rychlack once failed to support the descending barbell in bench press, resulting in the right wrist fracture. Although this disastrous result does not happen often, its potential threat is everywhere.
Moreover, in bench press competition, the position where the barbell falls is generally low, close to the upper abdomen, and the shoulder bears greater pressure. Once the shoulder is seriously injured, the whole upper body becomes a rusty bolt.
Solution: stay away from the bench press vest and those skills that specifically improve performance, such as keeping the barbell down.
3, hard pull:
Weightlifters rarely get hurt when they pull hard, but the injuries suffered by athletes in other events are almost terrible, including dislocation of spine, tearing of trapezius muscle and biceps brachii.
Pulling is more likely to hurt than pushing or squatting, because it lengthens the tendon, but this does not necessarily lead to injury. The key to injury is not straight back.
As long as your back is straight, your strength will naturally concentrate on your legs. If you bend your legs and pull hard like a weightlifter, the main force is the quadriceps femoris;
If you straighten your legs, the main strength is the biceps femoris. But once the back is arched, the spine presents a dangerous arc. At this time, the main force shifts to your back, and every spine is under great pressure.
In the jargon of weightlifting, it's called hard-bowing suicide practice, which makes sense. There are not many injuries when straightening your back, but it is only a matter of time before you pull your back hard.
Solution: Keep your back straight whether your legs are straight or bent. I feel that the main force is quadriceps femoris (leg flexion) or biceps femoris (straight leg).
4. Drop-down list:
The main threat of chest pull-down is to the back. In order to pursue the range of motion, many people bend backwards when pulling down, so that the handle can be pulled to a lower position.
Especially when carrying heavy loads, this kind of spinal curvature is natural and inevitable. As mentioned earlier, where there is curvature of the spine, there will be sports injuries.
Solution: Reduce the range of chest pull-down to ensure that the spine will not bend backwards.
Neck-back pull-down is less threatening to waist and back, but more threatening to shoulders and elbows.
Many people lean forward slightly in order to lift a heavy weight, because the movement range is not large, and the back will not be hurt too much, but this makes the shoulders and elbows behind the whole trunk, which is in an unnatural position, similar to pushing the neck.
This action was originally intended to keep the body upright, but in the case of heavy load, the upper body and arms are almost Y-shaped.
Solution: Reduce the training weight and ensure that the upper body and arms are always vertical.
Conclusion: Always keep the spine in a straight line. Always keep a straight line when exercising. Never bend over. If you have to bow your back to complete the action, use squat instead. This is a truth of weightlifting.
Don't use too much weight for upper body training. The joints and muscles of the upper body are generally fragile. If your training is light, even if you make some mistakes, the danger will not erupt in concentration. But in the case of heavy weight, the smallest mistake will be maximized.
Seven common injuries caused by irregular movements in strength training 2 1, no target.
What you need to do is to set goals for yourself through strength training. What do you want to achieve? After you set a goal, you know where you want to go, so that you can plan what to do without wasting time on exercises and training methods that have nothing to do with you.
You have to understand that you can't achieve your goal without a plan-there is no doubt that with the right plan, you can achieve your goal faster.
2, training does not pay attention to quality and technology.
In any case, the quality and technique of movements should be given priority. Quality determines whether you are injured or not and the effective stimulation to the target muscle group.
As for the movement techniques, everyone should master them, such as pulling hard, keeping the core tight, keeping the back flat, pulling the high position down to the upper chest instead of the abdomen, avoiding knee buttons when squatting, and so on. If you really don't understand, you can ask a licensed coach or study independently, which can also make you take fewer detours.
3. The rest time is too long
When you are in the gym, your attention should be focused on training, not talking to the trainer or talking on the mobile phone.
If your goal is to burn fat, the rest time may be relatively short, for example, it takes about 60-90 seconds between breaks. Provide you with better training effect and save time.
If your goal is muscle mass, it is usually recommended that you rest for 2-3 minutes, while for strength, it is recommended to rest for 2-5 minutes, and in very heavy situations (such as trying to break through weight), rest for 5-8 minutes at most.
4. Wrong operation choice
An effective exercise plan should mainly include those basic exercises that train all major muscle groups in the human body. Then, you can add some extra exercises to the muscle groups you want to focus on.
For example, biceps training is rowing and pull-down training, and triceps training is bench press and shoulder push.
If you focus on increasing the girth of the muscle arm, you can add separate training at the back, such as bicep bending and priest bench bending. In this way, you can build a healthy and strong body while preventing injuries.
5, bad diet
Targeted training is the first step to achieve the goal. However, if all meals are not suitable for your goal, but are made up of junk food, and your body can't get the nutrients (too many calories or no calories) related to your goal, it won't help.
If the goal of strength training is aesthetics, then this balance is particularly important.
If you want to have bigger muscles or more characteristics, then diet is absolutely necessary. Through diet, the body must have the structural elements needed to lose weight or maintain muscles.
Therefore, the diet should contain lean meat from protein (about 1. 8g/kg), such as beef, mutton, chicken, turkey and different types of lean meat in pork or fish (such as salmon and cod).
Usually, we should reduce simple carbohydrates, shift the focus to complex carbohydrates and vegetables, and eat simple carbohydrate sources, such as rice and pasta, before and after exercise. Not only that, we must also get healthy fat from fish, nuts and other foods.
6. Excessive drinking and lack of sleep
Although we live in a unique drinking culture, if you want to achieve your goal through strength training, you need to limit drinking and get enough sleep.
For normal people, they should sleep for at least 7-9 hours, which can ensure that the stress hormone level is reduced and provide the best sports performance for the body.
7. Lack of change
The body will quickly adapt to the load of strength training. Therefore, it can adjust itself according to the workload that you affect it.
So you can change some factors, such as kilograms, times, pace and so on. You don't have to change your training plan all the time, but the order of training is certainly a variable factor.
Change will cause your body to adapt again, so you need to make sure that you keep developing and then become stronger.