In fact, the biggest cause of joint wear is the use of overload and heavy weight, but now many bodybuilders can't grasp their own weight when training, always thinking that they can use heavy weight training as long as they lift a few times. Then I tell you, if you train like this, it won't be long before your joints will hurt. Why? Just because you use all your strength to lift a heavy object doesn't mean that you can use this action training for a long time, because your basic strength is not good.
The big weight mentioned in fitness training is the big weight that you can control completely, not the weight that is beyond your safety control. The weight beyond your safe and stable control is called overweight. This kind of weight-bearing training needs human assistance. So how to choose the right weight in fitness is to test it by increasing the weight first.
Gradually increase the weight. When you control it, your body trembles. For example, when you do bench press, your shoulders and arms will tremble violently and your head will be lifted unnaturally. At this time, it means that you have increased to overweight. The last weight of this overweight is the big weight you need.
Choose the right weight during training, and don't be careless. You can't just pick up a weight. If so, you are not far from being injured. Generally, the joint wear of trainers is caused by excessive weight and incorrect movements after long-term use. If you want to avoid this situation, you should first control your weight, and then exercise posture. Today, I will tidy up, if you reduce wrist wear in training, exercise posture. This kind of training is very suitable for trainers with wrist injuries. Of course, if you feel great pressure on your wrist during training, you can also use this set of movements to train. The posture changes of these movements can be trained without wrist force at all.
Action 1- barbell bench press to reduce wrist pressure. Figure 1 shows the routine barbell bench press grip, and Figure 2 shows the improved barbell bench press grip. Take a closer look at the reference picture and see the difference between the two methods, mainly in the hand holding method.
Action 2-Push-up training is a way to reduce wrist pressure. Figure 3 is the way we often do it, and Figure 4 is the changed way. You'd better put a cushion under your fist when you do it.
Action 3-Ways to reduce wrist pressure in barbell bending training. Fig. 5 shows the improved training method. The general routine training method is full hand grip, and the improved grip is partial finger grip. Please look at the reference picture of this action carefully.
Action 4-the method of reducing wrist pressure by squatting under the barbell in front of the neck. Fig. 6 shows the common way of squatting in front of the neck, and fig. 7 shows the changed way. Barbell bars need to be fixed with elastic belt or rope, but this way can directly save the wrist, thus better protecting the wrist.
Action 5-Squat on the back of barbell neck is a way to relieve wrist pressure. Fig. 8 is a common squat mode, and fig. 9 is a changed squat mode. This mode also directly omits the participation of the wrist, but the stability of the equipment should be controlled during training. This movement is not suitable for overload training, because it is difficult to control the stability of the equipment if the basic strength is not enough. If you are training under heavy weight, you'd better find a partner to assist in the training.