Regular aerobic exercise is good for health: reducing the risk of obesity and diabetes, strengthening the cardiovascular system and possibly avoiding the occurrence of Alzheimer's disease. But the problem is that many people don't get the most benefit from exercise because the equipment is not operated in the right way or the exercise rhythm is wrong.

Wrong weightlifting methods: too heavy, too light, too fast

Many people misjudge the choice of weight when practicing weightlifting. Men often choose too much, and women always choose too little, for fear of becoming muscles. But a recent study shows that you don't have to use a heavy barbell to grow your muscles. If the method is correct, a lighter barbell is equally effective. The fitness instructor suggested using a barbell that can lift 30 times for the first time, and only lift 15 times after a pause. When you raise your goal enough times, you should be thinking, "What's next?" Instead of being so tired at the moment I reached my goal, I just thought, "Oh, my God, it's finally finished." This will not only protect you from harm, but also make you feel the feeling of burning energy.

Common mistakes in gyms?

Squat error 1: knee buckle/instability

The gluteus maximus has many functions, such as hip abduction, hip external rotation and hip extension. But what is often overlooked is that it also has the function of stabilizing the knee. So if your gluteus muscles are too weak, it is naturally difficult to ensure the stability of your knees.

Many girls say that the knee pain in squat is actually because the hips are not strong. When squatting, they don't use the strength of their hips to guide the whole movement, but kneel first, which is often accompanied by the shaking or internal buckle of their knees. If you can't practice your hips completely, the pressure will be concentrated on your knees, which will also cause sports injuries.

Squat mistake 2: lean forward too much.

In principle, when we squat down to the thigh parallel to the ground, the upper limb should be inclined at the same angle as the calf (the body is parallel to the calf). But in practice, everyone's body structure is different, so this theory does not apply to everyone. For example, if your thighs are long, it is almost impossible for you to make your upper body parallel to your calves after squatting (otherwise you will make a fart pier).

But in any case, we should always tighten the core during the squat process and try to maintain the integrity of the upper limbs. If you can't stand upright because of flexibility or body structure, it is recommended to adjust the distance between your feet and use sumo stance, which will be much easier.

Hard map 1 Common mistakes: hunchback or collapse.

It's not unreasonable that yanking is rated as one of the top killers in the gym. I remember there was a video circulating on the Internet, in which a person fainted directly in the process of hard pulling.

As a man with a waist injury, Big G really loves and hates pulling hard. What he loves is that practicing hips, legs and back is really a good action. What he hates is that as long as he bows his back a little, his lower back will be too painful to get out of bed.

Therefore, in the process of hard pulling, the most important thing is to keep the spine upright and the core must be tightened. From the coccyx to the top of the head, it is a flat plate, neither hunched nor collapsed.

Common mistake 2: Hip leans forward too much.

We often say that when doing squats, we must remember to tighten the gluteus muscles when standing until we reach the peak. Here, Big G has another bad metaphor (alas, I am vulgar), that is, imagine that there is a piece of paper between your two buttocks, and you want to crush it with your buttocks.

This hip-clamping action will look a bit like hip-lifting, so many people will remember to lift their hips in the process of imitating the old iron action, while ignoring the core of hip-clamping muscle.

Common mistake 3 of hard pulling: "Squat" and "hard pulling" are stupid and confusing.

In fact, the initial action of squat and hard pull is to close the hips, and the next series of actions are driven backwards and downwards by closing the hips.

However, although they are all oriented by hip folding, the next action of squatting is to sit down and lean back (imagine a chair to sit on) until the thigh is parallel to the ground or lower than the ground. At this time, the body remains upright, and the quadriceps in the front of the hip and thigh feel strong.

For hard pulling, you need to push your hips back more (imagine there is a wall behind you, so you have to hit the wall with your hips), at the same time, your body is folded forward and down, your knees are bent or kept elastic, and the hamstring muscles behind your legs are strongly stretched.

Many people don't know the difference between the two when they first start fitness. When they do squats, they will lean forward (see Squat Error 2), or when they do squats, their hips will sit down and become squats.

Bench press 1 Common mistake: no chest, tighten shoulder blades.

Bench press is really the most feared training before big G, because I can't find the feeling of chest strength every time, but my arm hurts particularly.

Later, I learned that I couldn't find the feeling of chest force before because the whole lower back was close to the stool when I was lying down, thinking that this could "protect the lumbar spine." I don't know that this will not only make the pectoral muscles completely relaxed, but also make the scapula unable to lock (if you just lie flat on the chair, the scapula will definitely not tighten), resulting in physical instability.

When doing bench press, you must remember to hold your chest out, leave your lower back completely from the stool, and then lock your shoulder blades firmly on the stool.

Common mistakes in bench press 2: wrong elbow joint direction and wrong barbell falling position.

Viya has a friend who broke his nose doing bench press. You may ask, why does bench press hit the face? In fact, just because the elbow joint is opened in the wrong direction when pushing, it will directly lead to the position where the barbell falls not in the lower chest but in the neck and even the face.

When doing bench press, the opening direction of elbow joint should be inclined downward, not completely parallel to both sides. This will not only cause the barbell to fall upward, but also be very unstable, which will easily lead to shoulder injuries.

Common error in high-level pulldown 1: the action range is too large and there is no control.

Have you ever seen some people in the gym use huge weight when pulling down at a high position? Because I can't pull, I will rely on the whole person to lean back, even with the strength of lying down. When they do this, they often act quickly and rely entirely on inertia, and then they collapse and feel that they are awesome. I don't know that not only can I not fully exercise my back, but I am also prone to injury, which is particularly annoying.

So don't use too much weight when doing high-level pull-down, keep your body stable, and tighten the pull-down with latissimus dorsi (imagine a pen in the middle of your shoulder blade and crush it with latissimus dorsi)

Common mistake 2: Shrugging.

What do girls fear most about fitness? Trapezius muscle! We saw many girls with our own eyes, and their backs and necks became thicker when they practiced in the gym.

You know, trapezius muscle is used to help us shrug our shoulders, so if you shrug your shoulders when doing any pull-down or lift-up, then the natural trapezius muscle will be stressed. As we said before, the muscle is getting bigger and bigger, so that's why you practice your back and shoulders. Finally, it is trapezius muscle that gets bigger. I have repeatedly said in the previous video that before doing the pull-down, you must sink your shoulders around your shoulders and relax your trapezius muscles.