On a large scale, it refers to whether the structure of the whole body is correct or not, and whether there are posture problems-such as pelvis leaning forward and backward, humerus leaning forward, limited joint activity and so on. This will make people not in a correct structure, so it is easy to practice deviation during exercise. If there are problems in this area, we must pay attention to timely adjustment and improvement in the early stage of training.
On a smaller level, it refers to whether the body structure is stable enough when completing the action, such as whether the waist is bridged and whether the scapula is locked when bench pressing; When the barbell leans over to paddle, is the back rigid enough, the bending degree is enough, and your structure is stable during the whole movement? It is often seen that someone in the gym has crazy uncontrollable weight, which seems heavy but actually has low intensity. Really effective exhaust must be based on structural stability.
Maintaining stability itself is also very exhausting. When you feel unsustainable, you can take it as an exercise. Standard action. The so-called standard is to stimulate the muscle efficiently in a reasonable way in the function of the target muscle. That is to say, as long as the target muscle can be stimulated efficiently, there is no so-called "standard" (this is a process of 1 2, and the cart before the horse cannot be put).
However, as a newcomer, "standard movements" are like road signs. In order to quickly establish muscle recruitment ability, we still demand ourselves with standards. After all, these are all summed up by the wisdom and experience of countless predecessors. Here, I suggest that friends who have just entered the gym must focus on basic compound movements during training and avoid all fancy movements.
The more basic movements, the less structural control, and the more fancy movements need to be controlled. As newcomers, we should pursue simple and direct actions and make efficient use of our limited physical strength. There is also a common problem in newcomer training, that is, the compensation of cooperative muscle groups in the process of action, such as the trapezius muscle moving first when pulling down at a high position, holding the chest when pushing down, and relying too much on the arm when paddling. In my opinion, the causes of these problems are all caused by the uncoordinated recruitment ability of muscles. Strong muscles replace the target muscles, and only by strengthening the connection between weak muscles and nerves can we really solve them.
Newcomers in this situation can invite muscle friends to train together, and someone can remind them to strengthen their active control ability.