Error-prone fitness actions, the body is our life, and in order to ensure good health, appropriate exercise is very necessary, and in the process of exercise and fitness, some actions are easy to make mistakes, leading to fitness failure. Let's share the error-prone fitness movements with you and learn them together.
Error-prone fitness movements 1 1, standing, bending over your toes.
Many people like to bend over to reach their toes, thinking that this can effectively stretch the back of achilles tendon. In fact, this kind of exercise will focus the whole body on the back, causing great pressure on the back and overloading the intervertebral disc. You can sit in a sitting position and lean on your toes, which is relatively safe.
2, lunge leg press stride is too small.
This will put a lot of pressure on the bent knees and tendons, and even get arthritis after a long time. The correct way to lunge leg press is to stride forward, and the distance from the front heel to the back knee should be about 60 cm.
3. Do too many sit-ups
Many people do sit-ups to reduce abdominal fat. In fact, the effect of this exercise is not obvious. Doing too much can easily damage the back muscles. Don't do too many sit-ups, but bend your knees.
4. Push-ups are too far.
Doing so will not only have a bad exercise effect, but also cause shoulder pressure injury. The correct action of push-ups is to keep the wrist directly below the shoulder.
5. Stretch your thighs outward
Knees bend inward and heels face outward, which makes it easier to hurt yourself. The correct and safer way is to bend your knees outward, let your heel exert force on the inside of the other thigh, and let your legs take the shape of a number "4".
6. When lifting dumbbells, the neck is forward.
This is actually an involuntary behavior during weight-bearing exercise, but it will always damage the neck muscles. The ingenious solution is to keep your eyes on a certain place in front of you when you exercise, and tighten your chin deliberately to avoid your neck leaning forward.
7. Lift the dumbbell and lean back.
Reclining can lead to protruding ribs, increase back pressure and possibly damage shoulders. When lifting dumbbells, the knees are slightly bent to avoid involuntary leaning back.
8. Lift the side dumbbell too high.
Don't think that the higher the side lift, the better the effect, so the exercise effect is not necessarily outstanding, but it will damage the shoulder muscles. Studies have shown that dumbbells can only be lifted to the crotch position, and the effect is similar to that of lifting them to the shoulder position.
9. Lift your hips when lying on your side.
Hip lifting will reduce the gravity of the body, and many people will unconsciously lift their hips after the body is propped up, which will reduce the effect of exercise. You should keep your body in an oblique straight line from head to toe and always tell yourself not to lift your hips. A correct action of 20 seconds is equivalent to a wrong action of 1 min or more.
Error-prone fitness moves 2 What are the common fitness moves?
1, remove the fat on both sides of the abdomen-leg lifting action
Times: 2 times a day
Relax and stand, raise your right leg to your abdomen, and bend your left elbow close to your right leg, as well as your left leg. Do it alternately for ten times. Doing exercises is like running. Do it ten times at a time, two or three times a day.
2. Remove the fat on the side abdomen-window cleaning action
Times: 65438+ 0 times a day
Open your feet to shoulder width, straighten your right arm up and tilt your upper body to the left. At this time, feel the feeling that the lateral abdominal muscles are stretched, and do 10 times with both hands.
3, get rid of abdominal fat-sit and stretch abdominal muscles.
Times: 65438+ 0 times a day
(1) Sit in a chair with hands akimbo and legs together. The upper body leans back slightly and the pelvis leans forward.
(2) Then the back bends forward and the pelvis protrudes backward. Note: when the pelvis protrudes forward, the abdomen should bulge, and when the pelvis protrudes backward, the abdomen should close. Do this action 10 times before and after.
4. Shape the back line-keep your arms straight behind your back.
Times: 65438+ 0 times a day
Stand with your chest out and abdomen in, with your feet shoulder-width apart, your hands and fingers clasped behind your back, your arms straight and as high as possible, and your upper body leaning back slightly. When you raise it to the maximum you can bear, pause 10 second, and then relax. Repeat this action three times.
5. Remove the back fat-the action of wiping the floor with a towel.
Times: 2 times a day
(1) Kneel on the floor with knees together, knees, toes, hands and palms close to the floor, and put your right hand on the towel. Don't bend your back, try to be straight.
(2) Straighten the right leg backwards, and at the same time straighten the right hand forward by pressing the towel. After the right hand and right foot are straightened, return to the posture of action 1. Repeat this action 10 times, and do the same action with your left hand and left foot 10 times. Do it every ten times, twice a day.
6. Shaping the perfect figure-body backward gymnastics
Times: 10 times a day
First of all, stand up straight, spread your legs to shoulder width, put your palms together and raise them above your head. Then, lift the left thigh so that the thigh is parallel to the ground and the toes are down. At the same time, the upper body leans back slightly. Do the same with your right foot. Alternate left and right feet 10 times.