Five fitness mistakes are damaging your combat effectiveness. There are still some things we need to pay attention to when warming up, and we should also pay attention to replenishing water when exercising. There are many ways to arrange exercise time reasonably. Understand that five fitness mistakes are damaging your combat effectiveness, and act quickly!
Five fitness mistakes are hurting your combat effectiveness. 1 first, don't do this kind of exercise behind your head.
Note: Only people with very good shoulder mobility can keep their spine straight when doing this kind of exercise. Once the action is wrong, it will lead to shoulder strain and even rotator cuff tear. And if the tie rod hits the back of the neck, it may hurt the cervical vertebra.
The correct way: try to do high-tension training in front of you.
Safe high-pressure training mode;
In front of the high-pressure trainer, lean back a few degrees, hold the pull rod with both hands, and the distance between the hands is greater than the shoulder width. Pull the pull rod to the chest, pull the shoulder blades back and lean together. Tighten the abdomen to balance the body and avoid moving the pull rod up and down with impulse. High intensity training exercises upper back muscles.
Second, don't do such dangerous sports.
Description: Lifting a barbell or lifting a barbell to your head will cause the same problems as high-intensity training behind your head.
The correct way: adopt this safer barbell training method.
Safer shoulder training:
When lifting the barbell, keep the barbell or dumbbell in front. Standing posture, the barbell is higher than the clavicle, and the upper body is kept straight. Training can also be done in a sitting position. Sit up straight, bend your spine naturally, and lean your upper back against the back of the chair.
Third, don't do the chin lift.
Explanation: It is very wrong to lift the barbell under the chin, because it will press the shoulder nerve and hit the shoulder.
The correct way: try to pull horizontally, not vertically.
Safer than vertical lifting:
Use forward lifting or lateral lifting instead of vertical lifting.
Fourth, the knee joint should not bend more than 90 degrees.
Description: Lie on your back, step up and down, and exercise quadriceps, tendons and hip muscles. The problem is that if your legs bend too much, you will damage your back and knees.
The correct way: the correct posture when stretching the cross legs.
Safe posture of stretching exercise of big legs and calves;
If you want to do flat leg stretching exercises, you should avoid your hips leaving the backrest, and your knees should not bend more than 90 degrees.
5. Don't do squats on the squat compound training machine.
Description: Do squats on the squat compound training machine.
The crossbar of the training machine has no elasticity and is easy to hurt the body. In addition, people are used to moving their feet forward when using the squat compound training machine to do squat posture, which is more likely to be injured.
The correct way: try not to squat.
Safe squat posture:
It's best not to carry loads when doing squats, but if you want to keep fit, adding some weight will increase the intensity of exercise. Stand with your feet apart, shoulder width apart, and slowly squat down to keep your back straight. Move your hips like you are sitting in a chair. Keep your body center of gravity on your feet and your hind feet on the ground. Squat down to your knees at 90 degrees. Slowly return to the standing position.
Five fitness mistakes are hurting your combat effectiveness. Watching TV on the treadmill-it is not advisable to hurt your body and eyes.
Compared with outdoor sports, gym exercise is mostly boring, so now many manufacturers try their best to add a lot of entertainment equipment for bodybuilders, such as installing a small TV on the treadmill and playing music in the gym. However, whether this kind of entertainment is good or not depends on the actual feelings of the bodybuilders themselves.
Liu Han, the owner of Xingheyuan Community in Fengtai District, Beijing, started running in the community fitness club to do strength training when he was less than 40 years old last year. He said it was really helpless to choose a gym to exercise. Because of his work, he doesn't have much time to run in the nearby park, so he can only practice near home. He said that when he first started on the treadmill, he was very unhappy with the relatively closed environment of the gym, so he turned on the small TV on the treadmill and watched some skits and other programs while running to divert his attention.
Liu Han told reporters that at first, he thought it was very simple. He feels that exercising while watching TV is more comfortable and relaxing than running in the same place foolishly, and he can even unconsciously increase the amount of exercise. But after doing this several times, he obviously felt that his eyes were a little tired after exercise, and the cervical vertebra was more uncomfortable than eye fatigue. In addition, I am not very familiar with the treadmill at first, and there are often problems with the running rhythm when watching TV. Liu Han almost fell down several times. In view of this, he immediately changed this exercise mode, turned off the TV program and only let it display sports data such as time, speed, distance and calories.
Liu Han said that watching TV while running can really divert the boring mood during exercise, but this kind of "distraction" will also bring security risks, especially on the treadmill, which is a mechanical device that may be injured if you are not careful. For people who are unfamiliar with the operation of the treadmill and have great exercise intensity, this distraction is unacceptable. "Now many treadmills have safety clips, which are clipped on clothes when running. Once they run out of the safe range, the safety clip will drive the emergency stop button connected to the safety rope to start and stop the treadmill. But instead of this, it is better to rely on your own attention to ensure safety. "
Experts suggest that many fitness equipment have added entertainment equipment, but whether watching TV, reading books or other "eye-wasting" things while exercising will really have a certain impact on vision. Take watching TV on the treadmill as an example. Because the human body is constantly moving, in order to cooperate with you to see the TV screen clearly, the muscles that control the eyeball will constantly adjust their positions. Dynamic TV pictures and shaking body will make eye muscles "move" much more than usual, and fatigue is inevitable. After a long time, it will affect your vision to a certain extent. Therefore, when you exercise on the treadmill and other fitness equipment, try not to watch the TV screen for a long time.
Where to practice, where not to lose weight-don't neglect the whole body exercise.
From Schwarzenegger to Vin Diesel to Chris Evans, the idol of 30-year-old Zhao Jie has always been a fearless hero on the screen, and what he envies most is the perfect figure of the heroes. People often say that men get fat when they get married. Zhao Jie also failed to escape this "curse". After getting married in March this year, Zhao Jie's weight soared. Zhao Jie started his fitness life a month ago. He got an annual card for the gym near the community, insisted on going to the gym three times a week, and successfully lost a few pounds. Just before reaching the goal of becoming a "muscular man", Zhao Jie felt unwell.
"I always thought I would reduce the places where I practiced. If you want to practice beautiful muscle lines, you must keep practicing muscles every day. If you want to build muscles, you can stimulate the same part repeatedly every day, which will enhance your strength and improve your body shape. " Zhao Jie said. After practicing for a while, Zhao Jie felt uncomfortable. After consulting his friends who exercise regularly, he realized that fitness is not a matter of course, and you can't ignore the whole body exercise, otherwise it will easily cause injuries. Not only that, Zhao Jie also consulted a lot of fitness materials. He warned himself not to rush for success, but to do scientific fitness. He also used this as a warning to guide his wife who was worried about "small belly" and only did sit-ups to reduce her stomach. Zhao Jie said: "Sit-ups can only exercise the rectus abdominis, but have little effect on the whole abdominal muscles. If you want to achieve a certain fitness effect through sit-ups, you can gradually increase the amount of exercise and cooperate with various aerobic exercises. "
"Want to be Schwarzenegger? It's not that easy. " Zhao Jie said with emotion that the correct way to enhance strength should be to make muscles feel tired after training, give them some time to recover and rest, and then train after they regain their vitality. It's even harder to grow muscles. The key to long muscles is relaxation. With proper rest after exercise, the nutrients in muscles will be more than consumed, resulting in "excessive recovery". Generally, muscles need to rest for 2-3 days during exercise. However, these are all based on comprehensive physical exercise.
Expert advice: fat is systemic, and you don't have to practice which part to reduce excess fat. Local exercise is easy to fatigue, consumes less total energy and cannot last. Fat energy supply is regulated by nervous and endocrine systems, but this regulation is systemic. Where the blood supply conditions are good and it is conducive to fat consumption, you can lose weight. Exercise consumes more calories than intake, which will lead to the reduction of body fat, not just a part. Therefore, whether you want to shape or partial weight loss, you can't ignore the whole body movement.